Net Calories

Helawat

I know this and you know this- you need to eat the calories you burned from exercise when your net calories go below your target.

Example:If you eat 1200 calories, and you burn 300 - your body's net calories for the day are only 900. Your body needs more than that to function - you should definitely eat those calories. You don't want your body to go into starvation mode!

Yet, my friend doesn't believe me. She won't listen and since the information is not from research, a professional article, or another resource with a reasonable amount of ethos she'll continue to eat about 800 calories a day.

Can anyone please refer me to a book, professional web article, or anything with some credibility so I can change my friend's mind? I'd really appreciate it because I can't find an research n the topic.

Thanks Guys!

Helawat

I know this and you know this- you need to eat the calories you burned from exercise when your net calories go below your target.

Example:If you eat 1200 calories, and you burn 300 - your body's net calories for the day are only 900. Your body needs more than that to function - you should definitely eat those calories. You don't want your body to go into starvation mode!

Yet, my friend doesn't believe me. She won't listen and since the information is not from research, a professional article, or another resource with a reasonable amount of ethos she'll continue to eat about 800 calories a day.

Can anyone please refer me to a book, professional web article, or anything with some credibility so I can change my friend's mind? I'd really appreciate it because I can't find an research n the topic.

Thanks Guys!

AlbertSchwartz

I'd be intreeged to see what people come up with, i don't want my body to go in to stavation mod, but am off my food and am normally 500 cals off my target.

Al

banks1850

Well, there is so much out there that I hesitate to give just one article.

I would tell here NOT to believe you, tell her instead to call her doctor and get refered to a dietician if she is so adamant about it. If you want to look it up, a good place to start is googling Very low calorie diets or BMR and calories.

If she MUST have facts but refuses to go see someone. Point her toward this article.

http://www.webmd.com/diet/features/weight-control-secret-energy-balance

It actually target's the exact topic your trying to get across to her .

Link that with this one and if she doesn't believe you then, I'm out of ideas.

http://www.webmd.com/diet/low-calorie-diets

Make sure she realizes that the low calorie diet option is ALWAYS done under medical supervision, and requires the addition of certain nutrients like phosphates and extra protein. And only recommended for people classified as Obese.

tinnytibbs

with everything said here, I need to approx 3200 calories a day.....wow!
hard to beleive that you need to eat more to loose more!

jaxkipi

I had posted something here from Mayo Clinic. I'll see if I can find it again and repost it. It was copied and pasted directly from them. How's that for a ligitimit source?? It'll back you up.

I heard the same thing. In fact, that's who is over my weight loss is Mayo Clinic physicians. They are saying the same thing you are. 800 is NOT enough calories. They said that when your body goes into starvation mode, the first thing it will turn to is muscle for the protein. THEN fat. Plus you deprive your body and your brain of much needed nutrients. Your brain needs carbs. People don't realize this, but it's true. To put yourself on a no carb or super low carb diet can really do more harm than good. You don't think as clearly....etc....I don't know about you guys, but that's not a good thing in my job.

Well, lemme go see if I can find that article.

jaxkipi

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Back to original article

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Weight loss: 6 strategies for success
You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.

How do you make those permanent changes? Follow these six strategies.

1. Make a commitment
Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.

As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.

2. Get emotional support
Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.

Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.

3. Set a realistic goal
When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.

Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you'll walk for 30 minutes a day, five days a week.

4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.

To lose weight, talk to your doctor about setting these daily calorie goals:

Your current weight in pounds Daily calorie goal
Women Men
250 or less 1,200 1,400
251 to 300 1,400 1,600
301 or more 1,600 1,800

Very low calorie diets aren't a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren't generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.

5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.

The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.

Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.

6. Change your lifestyle
It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.

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By Mayo Clinic Staff
December 20, 2006
© 1998-2008 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier lives," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
HQ01625
www.mayoclinicembodyhealth.com

tinnytibbs

see, now i'm all confused....it says if you're over 300lbs to eat 1800 calories per day, but if i enter my info on our site, it tells me to eat almost 2200 calories....and with the exercise i do it shoots to over 3000 calories....very confused here????

jaxkipi

You have to take into consideration that you might be working out. If you are, then these standard numbers aren't correct. I think too that this is just general...I don't know how it works if you are taller, bigger person....Your requirements may be different. I know I was told that 3500 cals is 1 pound of weight. Depending on your size, you have a target cal intake. For instance, they said that if I eat more than 3500 cals in one day, I will gain. If I eat less, I will loose. If I eat 2500 cals a day, I will loose but not very fast (which could be good too). But if I eat 1450 cals a day, I will loose 1-2 pounds a week. If I exercise, I can eat more. That's why I like this site so much. When I punch in my exercise here, I can see how much more I have left to eat.

I'm sorry. I didn't meant to confuse you. I was trying to show someone that 800 cal's is not enough. Everyone is different. You may require more cals.

Oh, I see what you're saying...what I had to do was change my settings. I think you can do that in the TOOLS section. I changed my cal intake to 1450 as my goal and since I'm on a low sodium diet as well...I changed that goal to 2000mg. You can change your goals. Ask your physician or a nutritionist which they think is best for you. If the parameters on this site is working for you, then use the one here.

Sorry to confuse. :ohwell:

tinnytibbs

no appoligies required, I'm new hear and trying to learn,,,,lol
All info is greatly appreciated!

banks1850

no appoligies required, I'm new hear and trying to learn,,,,lol
All info is greatly appreciated!

Hey Tinnytibbs,

don't worry about the confusion, this topic eludes almost everyone on here (myself included) at the start.

here's the deal. That article is right but those numbers are very generic. They don't reflect your situation. The goal calculator on this site takes into account a bunch of factors that the article doesn't. for instance, a Female at 300 lbs and who is sedentary maybe should only eat 1600 cals, but maybe one who is active should eat 2100, And a guy who is 30 years old and 5'8" and 300 lbs should eat a different amount from a guy who is 50 and 6'2" and 300 lbs. It all depends on your specific statistics. So the article is good as a guideline, but don't read it as a law.
Hope this helps some.

-Steve