Im so upset

Yea see your one day also, check out posts on starvation mode, lot of help there,

How long have you been at it? I say give it more time. Hang in there!

read this to help you make sure you are eating enough. Just found it posted by someone else.






Ive seen several new people confused about this. Ive tried to narrow down the debate to a very simple logical train of thought that should clarify the importance of not counting ONLY the calories you eat. You have a PLAN for your daily caloric deficit, not "eating back" your exercise calories ruins this plan and gives your body fewer calories than you planned on giving it.

example:

Your net caloric goal for the day is based on a total deficit deemed appropriate for your body. if you are supposed to have a 1,000 calorie deficit for the day to lose 2lb/wk and 1,500 calorie goal gives you that deficit, you need to think of it as a calorie ledger just like finances. think of exercise you do as a WITHDRAWAL from the calorie bank and food you eat is a DEPOSIT to the calorie bank. you start each day at 0 and you want your calorie bank BALANCE to be 1,500 by the end of the day. See the following example

[Example of eating back calories: body gets 1500 calories for the day]
Wake up: 0 calories
Breakfast: +600 calories
Exercise: -200 calories
Snack: +200 calories
Lunch: +800 calories
Snack: +200 calories
Exercise: -500 calories
Dinner: +400 calories
Total Net calories for the day: 1,500 calories. You ate 2,200 calories but 700 calories of that were used by your exercise.

[Example of not eating back exercise calories]
Breakfast: +500 calories
Exercise -200 calories
Snack: +50 calories
Lunch: +500 calories
Exercise: -500 Calories
Dinner : +450 calories
Total Net calories for the day: 800 calories. You ate your daily goal of 1500 calories, but almost half of it didnt actually go to your body, it was used by exercise. Your body should receive 1500 calorie in this example.

Your lifestyle burns 2500 calories a day, so a 1000 calorie deficit is your 2lbs/week weight loss deficit so you need to net 1500 calories a day.......but if you arent "eating back" your exercise calories you arent considering the full picture. you are adding all the exercise you do each day to your pre-planned 1,000 calorie/day deficit. your day to day deficit is completely unpredictable because it depends on your exercise. if you dont exercise your deficit is 1,000.......if you do a 1,000 calorie burn workout your deficit is 2,000. this is not right.

* this uses the example of a person with a 1500 caloric daily goal.....im not saying EVERYBODY has this goal, lol*

feel free to rebuttal on my take on this argument, but id say its difficult to argue with this logic. not "eating back" exercise calories is a wild card in your fitness plan and can cause your daily caloric deficit to be way too high. too high of a caloric deficit is bad. your body NEEDS calories to run

*EDIT ADDITION*
IF CUTTING 1,000 CALORIES IS GOOD, THEN CUTTING 2,000 MUST BE GREAT, RIGHT?
Wrong! somebody posted "you willl lose more weight on the second plan" thinking that if cutting a few calories is good, then cutting more must be better: This is untrue! read my comment below for more details. your body has an absolute minimum amount of calories its willing to work with, and if you drop below that level it will declare a food shortage and stop dropping the weight and holding onto everything it can get. stick to the recommended 2 pound per week maximum 1,000 calorie deficit. you might get away with a 2,000 calorie deficit for a while, but it wont last.....then you will have to fight your body back out of starvation mode.

Don't feel discouraged, sweetie. It took awhile for anything to change for me. One of the things is learning how to balance food and exercise and making those changes. Others suggested looking at the posts they linked; they are helpful! You'll get there. But don't ever feel discouraged!