Calorie count, I need serious help

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radwan_masri
radwan_masri Posts: 54
in Health and Weight Loss
Hi; I know this question has been posted a ZILLION times, but still I am not getting it.

I am on 1540 / Day calorie in take; I started my regime "diet" & exercise routine on 10 January 2011; my short term goal is to loose 22 lbs by 31st of March; I am doing weight training three times a week, 5 times a week half hour cycling for 25 minutes at 20 mph, I also play 1 hour of tennis at least three times a week.

I am eating EXTREMELY healthy but the problem most of my days I still have an abundance of calories to consume in which I don't!! Is that good or no? The first two weeks I lost 3.3 lbs / week & the 3rd week lost only 1.5 lbs.

Do I need to consume all the calories I exercise even though I am not hungry? I really don't know how this thing works!!

HELP

Replies

  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
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    Here are some threads that discuss metabolism and eating exercise cals. Definitely MUST READS:

    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

    http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat

    It is generally a good idea to eat at least some of those exercise cals, depending on how much weight you have to lose. If you have more weight to lose (50 lbs or more) you may be able to do ok with only eating 25-50% of them. If you have less to lose (especially 25 lbs or less), you will do better eating more of them.

    Good luck to you!
  • kettlewitch
    kettlewitch Posts: 277 Member
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    The general concencus is that you should eat at least your 1540 and maybe some of your exercise calories too. I rarely eat my exercise calories, especially as I feel that they are quite generous on here. I do try and eat all of my basic ones though, currently 1450, and I reset my goals weekly. I started on 1540 so have dropped to 1450 in 4 weeks. I do seem to be dropping weight faster since I've made sure I'm eating all of them too. There will be varying opinions, but I think it's probably going to be a personal decision although if you are infor the long haul, I would say that more is better
  • sabrads
    sabrads Posts: 152
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    Hi,

    I err on the side of caution - I eat my calories and then eat back most of my exercise cals but I also reset my goals every week when I weigh myself. Each pound or KG you loose will effect your base metabolic rate reducing it a little - so if you dont reset your goals then you will start to loose less weight.

    For me I am usually 200-300 cals short each day and I am exercising for about 60 mins a day and i am loosing weight.

    Steve
  • slummymummy
    slummymummy Posts: 42 Member
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    I asked a very similar question last week. I had read all the posts on eating exercise calories, and why it's so important but was finding it near impossible to eat all my extra calories without going down the chocolate bar route! The advice I was given was very simple:
    Add nuts and seeds as snacks (very high in calories - 25g of peanuts is around 170 cals!)
    Add EV Olive oil - great for making salad dressings
    Add wholewheat / grain cereals and pasta - high in cals but will keep you sustained for longer
    Swap low fat dairy products for full fat (use whole milk and full fat yoghurt)

    I now add these things on the days I train and find I don't have to eat any more than on my rest days!

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