Calorie intake on exercise free days?

mariethai

On a day free from exercise do you up your calories?

Normally, with exercise, i eat around 1700 calories a days and that works fine. The trouble is when I have a day free from exercise I find it difficult not to go over my calories...

Any thoughts out there?

kingnatalie

You shouldn't up your calories on your exercise free days. To stay within your limits try eating lower calorie foods, for instance I will eat a salad for lunch on an exercise free day. Try planning out what you are going to eat for the entire day to ensure that you will not go over your calorie intake. 6 small meals work well, that way you don't over eat, but aren't hungry either.

fishtetris

heheh it can be a bit harder to keep cals lower on exercise free days. I think probably because i dont eat before working out usually since my creatine cocktail calls for an empty stomach and it is hard for me to want to eat after a workout. maybe incorporate a bit more protein and dietary fats to diet and lower carbohydrate levels levels slightly. This would result in a more sated feeling for around the same amount of calories. Or if you do not want to tweak with your values try a bit of water guzzling. A couple glasses of water can really stave off the munchies when you really do not need more food.

itzcool4me

As long as you log all your food and exercises, then you'll know exactly how much you should have. Trust me, it's sooo hard to only eat 1200 calories when I don't exercise. As long as I log it though, I feel more accountable and am a lot less likely to go over. Entering everything in is key.

PJilly

I have a different approach. I work out six days and then take a rest day. On my rest day, I like to give my body a break from working out and from having a calorie deficit, so I temporarily change my goal to maintaining my weight just for that one day.

nicolee516

I actually have a really hard time with that too. So I actually do activities. I don't really call it exercise, although it burns calories. I live on 20 acres, so there is alot of outside chores to do. I move around firewood, tend burn piles, etc. it all adds up. Is there something extra you could do that isn't exercise but is above and beyond your normal routine?

nolachick

I have a different approach. I work out six days and then take a rest day. On my rest day, I like to give my body a break from working out and from having a calorie deficit, so I temporarily change my goal to maintaining my weight just for that one day.

hmm awesome idea!

cassandra1220

I have a different approach. I work out six days and then take a rest day. On my rest day, I like to give my body a break from working out and from having a calorie deficit, so I temporarily change my goal to maintaining my weight just for that one day.

Yes! What a great approach. It's like a relaxing modified "cheat" day with a control aspect. Would have not thought about changing my goals to accomodate my rest day. Thanks for bringing this to light. :drinker:

pkgirrl

That sounds like a great idea!
Hmm, I think I'm going to make Friday's my "cheat" maintenance day..

PJilly

It sure has made my rest days much more enjoyable since I started doing that. :happy: And I don't think it's slowed down my progress at all. If anything, it's kept me from going on an insane eating binge.

Chocolickkyss

I have a different approach. I work out six days and then take a rest day. On my rest day, I like to give my body a break from working out and from having a calorie deficit, so I temporarily change my goal to maintaining my weight just for that one day.

This sounds like a great idea but how do I determine what my "maintaining my weight" caloric goal is? Thank you in advance for anyone that can answer this question.

I have to say, I am really enjoying this site and all the motivation and support people receive on it.

Thank you again and Happy Holidays.

songbyrdsweet

I have a different approach. I work out six days and then take a rest day. On my rest day, I like to give my body a break from working out and from having a calorie deficit, so I temporarily change my goal to maintaining my weight just for that one day.

This is what a rest day *should* be. It's not much of a rest if you're cutting calories so far that you have nothing to use for repair.

BrendaLee

Really, you can do this however you'd like. Some days I have a 1000 calorie deficit, some days I have a 500 calorie deficit, and other days I aim for maintenance.