Calories expenditure help! Exercise calories?

LuvlyJubly89

Hi there,

I weight around 9.4 stoneish - 5'5. Im quite solid as in i have very musclar legs from cycling everywhere from a young age. People would say i am toned but i want to lose weight and be around 8.5 stone. I have had issues in the past with bullemia turning into binge eating and I now still do binge eat but no way as often as i did.

So i was wondering what you guys do with exercise calories? I work two jobs - full time job is a PA, i am fairy sedentary apart from my 30-45 minute walk into town and back at lunchtime .I work at a supermarket two evenings a week for 5 hours at a time and on a sunday for anywhere between 7.5 and 11 hours. I usally log this as slow walking at 2 miles per hour and usually allow for 2 miles for the 5 hour shift and 6 miles for the longer shift as it is much more physical with filling stock etc.

I cycle to work everyday which is a 9.5 mile round trip which is fairly uphill most the way - takes me around 20 minutes each way and i log this at round 350 calories.

I attend the gym 5-6 times a week typical days are:

Monday - Circuits (45 minutes) followed by a hard leg session in the evening
Tuesday - Cardio boot camp (45 minutes)
Wedenesday - Circuit training
Thursday - 45 minutes level 12 cross trainer
Friday - Spinning (45 minutes) followed by arm session in evening
Saturday - Circuit training (45 minutes) followed by back and shoulder session after.
Sunday - rest.

I work very hard at the gym!


I want to lose weight but also stop feeling like I have to binge every now and then to fuel up.

Any suggestions would be great - how many should I eat to lose but not feel deprieved?

Thanks xxxx

bathsheba_c

At that level of activity, you should definitely be eating most or all of your exercise calories back. If you don't, you are likely to feel very, very hungry, making you more likely to binge.

I would also consider talking to a doctor about your weight loss goals. If you are very muscular, then 9.4 stones for 5'5" is pretty normal (I am your height, and that is slightly below my goal weight). You say you have had issues in the past with bulimia, but it sounds like you might still be having some issues, in which case a check-up is in order.

LuvlyJubly89

Thanks Bathsheba_c!

I know i can cut a bit thats all - I wont go extreme, Its because i hate my legs they make me very self-concious.

I will try eating more for sure then, i just wanted other opinions.

Maybe a goal for 2000 cals is in order thanks for your advise.