Calory goals

myrkr
myrkr Posts: 2
edited September 24 in Health and Weight Loss
Hi!
Today I've been very good and taking the dog out for a looong walk and doing my normal exercise. Now, this gives me lots of extra calories I can eat, but does that mean I HAVE to eat more or my body will go into starvation mode because I've exercised too much?

Also while I'm making a topic I might aswell ask this: I'm starting my fourth week tomorrow and I haven't lost a single pound. Should I change something up? I'm having Saturdays as my cheat day, and I'm thinking if I should cut it down more and have every other Saturday as cheating day instead.

Replies

  • wriglucy
    wriglucy Posts: 1,064 Member
    You don't have to eat them all back...it's fine. And the cheat day, I would still do in moderation. For example, you're weekly deficit is 2000 calories, and then on Saturday you go over by 1000, you're actually putting the weight back. I would try for a more moderation type diet, and have a little something "cheat-like" here and there. I don't have full blown cheat days....I think they actually hurt the process. I do go over once and awhile, but nothing excessive.

    Good luck!
  • momma_nany
    momma_nany Posts: 14
    If you are to cheat keep in mind you are still trying to lose weight and just keep that in mind. So with that said always remember you are dieting, that is all.
  • meggonkgonk
    meggonkgonk Posts: 2,066 Member
    1200 is too low of a caloire goal. You should change your weight loss/wk goal until that calorie goal is up closer to 1300. At 1200 you do have to MEET your calorie goal everyday to avoid going into starvation mode.

    There is a section on your home page called "Daily summary", and in that box there is a number labelled "NET" - make sure to keep that number OVER 1200 each day.
  • cerysrhi
    cerysrhi Posts: 262
    I would take measurements because while you aren't losing weight you may still be losing inches. I used to have a cheat day which didn't do me any good so instead I now have a cheat snack everyday a snack that is something I shouldn't eat like chocolate, crisps or sweets one of my 3 snacks a day will be from those foods but never more than 100cals so I still come in on target without depriving myself of anything. as for your exercise cals you don't have to eat them all back but try to keep your net cals above 1200 x
  • Alphastate
    Alphastate Posts: 295 Member
    As far as your weight loss goes, it depends on how many calories you are taking in and how active you are on a day-to-day basis. Sometimes the "calories expended through daily activities" can be off, so you may in fact burn a different amount. Did you just start working out as well? If so, you probably are gaining muscle as you are burning fat. Muscle weighs three times more than fat, so some people do not see significant changes to the scale initially. You may notice your clothes fitting better, which means your body fat percentage is decreasing as your lean mass is increasing. If you have any questions, shoot me a message.
  • myrkr
    myrkr Posts: 2
    Okay, thanks everyone! I will look into my calory goals a bit.

    And yea, on cheat days I try to eat healthy too, just that I allow myself to eat some candy or stuff that I've been wanting to eat for the rest of the week. But maybe I'll try tracking these days too so I can at least check that I'm not that much over the limit.
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