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Calories after working out.

B777LR
B777LR Posts: 2
edited January 4 in Food and Nutrition
Question today i ran 5 miles and walk one mile earlier in the day and i ate 1450 calories. After i factor in my run and walk i burned 900 calories so 1450 - 900 is 550, before i move on i will add a list of the food I ate today,

Morning i ate
A bowl of cereal with organic milk that was about 350 calories.

For Lunch i ate a sandwich which was about 550 calories.

Then i ate some nuts which was about 120 calories.

For Dinner i had a green apple with one serving of oatmeal with some honey and organic milk once again that was about 350 calories.

My question is should i eat more? I dont get the calorie deficit thing very well.

Replies

  • zombilishious
    zombilishious Posts: 1,250 Member
    Yep. Fit about 900 more calories in today.
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    Eat something! You're body isn't going to last too long if you limit it to 550 net a day.....
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Your calorie limit already has a deficit built in. You should eat back some if not all of your calories. I've lost 30lbs eating every single delicious calorie back. You should aim for your net calorie goal to be as close to your target as possible. Increasing the deficit by not eating back calories does not make weight loss better- in fact it sets you up for hormonal interruptions, muscle loss, and increased difficulty preventing weight re-gain.

    What I try to do is meet my nutritional goals with my base calories, and then I'm a little more liberal with treats with exercise calories. It's doubly beneficial because it gives me extra motivation to get the workout done!
  • B777LR
    B777LR Posts: 2
    Thanks. I made more research on on Net Calories and 550 is way to low from what i read. I ate about 600/500 calories back. I want fast weight lost but i wont put my health on the line.
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    900 cals suggests about an hour and 30 min of intense exercise. Is that what you did? Eating back 2/3rds is fine.

    Why do you want fast weight loss, not just being really healthy?
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Great plan.
    I don't think you have to obsess about eating every single calorie back, but you do need to be getting enough good nutrition and calories to keep your body healthy and give you energy to do all things that matter.
  • 10manda86
    10manda86 Posts: 229 Member
    I have a similar problem... I find that I cant eat my cals back after I exercise and I tend to have a minimum 600 cals deficit most days! Today I went for an extra walk that my cal calculator said measured over 1000 cals (when my HRM comes it I'm sure I'll get a more accurate recording!), and my deficit is over 1400! I have my daily meals full of fruit, vegies, protein, carbs, fats... I find that because I am eating whole foods I get full quickly and I stay full... Sometimes I dont feel as though I can eat the entire serving (which i have shrunk as it is that past 3 weeks since i started) and I too worry that I will become fatigued, and sick... I cant force myself to eat, and I really enjoy my exercise... this weightloss thing is a tough battle thats for sure!!! but my happiness and health are my long term goals I just want to be sure that I am doing this right.... feel free to private message me or add me as a friend
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I have a similar problem... I find that I cant eat my cals back after I exercise and I tend to have a minimum 600 cals deficit most days! Today I went for an extra walk that my cal calculator said measured over 1000 cals (when my HRM comes it I'm sure I'll get a more accurate recording!), and my deficit is over 1400! I have my daily meals full of fruit, vegies, protein, carbs, fats... I find that because I am eating whole foods I get full quickly and I stay full... Sometimes I dont feel as though I can eat the entire serving (which i have shrunk as it is that past 3 weeks since i started) and I too worry that I will become fatigued, and sick... I cant force myself to eat, and I really enjoy my exercise... this weightloss thing is a tough battle thats for sure!!! but my happiness and health are my long term goals I just want to be sure that I am doing this right.... feel free to private message me or add me as a friend
    I would suggest you add some more calorie dense foods- nuts, peanut butter, coconut oil or olice oil to cook with, whole eggs, whole milk vs lower fat or skim, cheese, olives, avocados, real maple syrup, Dark chocolate as a treat. You can still eat whole foods and meet your goals with calorie dense options.

    Another option would be to give yourself a 'cheat day' and balance your calories over a week instead of a day- try to hit your weekly target. You will be really happy when you bite in to that belgian waffle with butter and maple syrup, I promise.
  • getitgirl11
    getitgirl11 Posts: 18 Member
    Oh the calorie deficit! If you're goal is to LOSE weight, you should subtract about 500 calories from your normal intake and it also depends on what workouts you are doing.

    http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php

    This site is GREAT for figuring out your caloric intake.

    I should be at around 2100 calories per day based on the workout I do (I'm currently doing Insanity: The Asylum) but because I'm looking to loose a little weight and tone up, I subtracted 500 calories so I'm at about 1600 calories per day with a ratio of 40% carbs, 40% protein, and 20% fat in my diet. This helps me keep my body in fat-burning mode while allowing me to put on lean muscle and keep my energy level up. I try not to "eat back" my deficit. A healthy target is a calorie deficit of about 500 – 1000 calories a day to lose 1-2 lbs a week.

    Hope this helps some ( :
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