How many calories should I burn at the gym?
WingardiumLeviosa91
Posts: 296 Member
So I try to eat 1000 calories a day but that never happens, so on my diet days I eat around 1300 calories.
And if I come to gym 4 times a week, how much calories should I burn each day.
I have been working out and dieting for a month now and my weight is the same, I gained at first, lost the extra weight, and gained back in a short notice by binging.
So it was a month wasted.
How can I lose weight, actually? I understand it has ups and downs, but more than a month seems like a long period for not going down.
And if I come to gym 4 times a week, how much calories should I burn each day.
I have been working out and dieting for a month now and my weight is the same, I gained at first, lost the extra weight, and gained back in a short notice by binging.
So it was a month wasted.
How can I lose weight, actually? I understand it has ups and downs, but more than a month seems like a long period for not going down.
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Replies
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Are you at least 5' tall? With 1300 calories & ZERO exercise you should still lose weight.
Find your maintenance calories here: http://scoobysworkshop.com/calorie-calculator/
Are you eyeballing or weighing the food you log? What entries are you selecting? Some of the ones entered by users are flat out wrong. It's sounds like you are eating more than you think.
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Are you at least 5' tall? With 1300 calories & ZERO exercise you should still lose weight.
Find your maintenance calories here: http://scoobysworkshop.com/calorie-calculator/
Are you eyeballing or weighing the food you log? What entries are you selecting? Some of the ones entered by users are flat out wrong. It's sounds like you are eating more than you think.Are you at least 5' tall? With 1300 calories & ZERO exercise you should still lose weight.
Find your maintenance calories here: http://scoobysworkshop.com/calorie-calculator/
Are you eyeballing or weighing the food you log? What entries are you selecting? Some of the ones entered by users are flat out wrong. It's sounds like you are eating more than you think.
Yes, I am 5'3''
I doubt I eat more than I think, because I buy most of my stuff ready and the packcage has calories on it, except fruits which have generic calories, and if I eat at the caferia they write down the calories for each plate.
Plus, I never finish my food and enter it like I eat it whole, for example if I ate 3/5 of a sandwich I will enter it as a whole just in case. So I might be eating even under it.
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It sounds like your binges are wiping out your deficit. Are you logging your binges? Do you log exercise? How many of your exercise calories are you eating back if at all? What is your weekly average daily intake?0
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By not binging.WingardiumLeviosa91 wrote: »How can I lose weight, actually?.
Please don't lock yourself into a cycle of excessive restriction followed by binging.
Regarding exercise as purely a way to lose weight would compound the issue.
Somewhere between the extremes is where you should be.
The month won't be wasted if you work out and resolve the reasons for binging. Best of luck.
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Many people find when they eat enough (more than 1,000 calories), their desire to binge is reduced or even eliminated. I'm someone for whom this is true. Establishing a regular calorie intake is going to be much more productive than being super-low on some days and going way over on others and it could also significantly help with the emotional urge to binge.0
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You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources0 -
Woahhhhh-Why would you even have your calories set to a 1000? Up them to 1200 (this is your base), you will earn more through your exercise. Remember, the deficit is already built in. If you set yourself up for success, by not over restricting, you won't be tempted to binge.0
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You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.0 -
By not binging.WingardiumLeviosa91 wrote: »How can I lose weight, actually?.
Please don't lock yourself into a cycle of excessive restriction followed by binging.
Regarding exercise as purely a way to lose weight would compound the issue.
Somewhere between the extremes is where you should be.
The month won't be wasted if you work out and resolve the reasons for binging. Best of luck.
Thanks, I will not binge anymore. I ate 600 calories after workout because I was simply hungry, it wasn't a binge. And milk consisted most of it.0 -
VintageFeline wrote: »It sounds like your binges are wiping out your deficit. Are you logging your binges? Do you log exercise? How many of your exercise calories are you eating back if at all? What is your weekly average daily intake?
I haven't log my binges, that's why there is a time period of not posting my daily intake on my diary. I will from now on if it happens.
If I am dieting it should be 1300-1500 on the days I exercise because it makes me hungry. Less on days I don't. Today I doubled the exercise calıries while eating, was so hungry and I drank wilk with fat which had calories.0 -
WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?0 -
janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
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How are you so sure you've burned 375 calories in the gym?0
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WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
You can have a calorie deficit without having your net calories at 1,000. Consider that one reason you aren't meeting your goals (which may not be realistic, I don't know your current weight) is that your attempts to net such a low number of calories is setting yourself up for binging, which is canceling out your deficits. Having a more healthy and achievable goal -- one that you can regularly meet -- is likely to result in better ACTUAL progress (as opposed to your goal progress, which sounds more impressive, but you aren't making anyway).
It looks like you might be struggling with disordered eating, which means you may not be in a good place right now to set your goals. There's no shame in this, many of us have been there. But it does mean that right now you should be kind to yourself and that includes feeding your body adequately. Netting 1,000 or below isn't good for you -- physically or mentally.0 -
strong_curves wrote: »How are you so sure you've burned 375 calories in the gym?
I did elliptical in 25 pace, the highest and most difficult. MFP thinks I burnt much more, but I stick with the machine's info which is lower.0 -
WingardiumLeviosa91 wrote: »Are you at least 5' tall? With 1300 calories & ZERO exercise you should still lose weight.
Find your maintenance calories here: http://scoobysworkshop.com/calorie-calculator/
Are you eyeballing or weighing the food you log? What entries are you selecting? Some of the ones entered by users are flat out wrong. It's sounds like you are eating more than you think.Are you at least 5' tall? With 1300 calories & ZERO exercise you should still lose weight.
Find your maintenance calories here: http://scoobysworkshop.com/calorie-calculator/
Are you eyeballing or weighing the food you log? What entries are you selecting? Some of the ones entered by users are flat out wrong. It's sounds like you are eating more than you think.
Yes, I am 5'3''
I doubt I eat more than I think, because I buy most of my stuff ready and the packcage has calories on it, except fruits which have generic calories, and if I eat at the caferia they write down the calories for each plate.
Plus, I never finish my food and enter it like I eat it whole, for example if I ate 3/5 of a sandwich I will enter it as a whole just in case. So I might be eating even under it.
As shown many times by all the people who use a food scale: those numbers can be very inaccurate. Couple that with using the numbers the elliptical machines gives you as calories burned, I think you may be way off on all of your numbers. Weigh and measure your food and the calorie burns given by cardio machines are generally inflated so you should factor that in.0 -
WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
You need to learn that it's okay to lose at a slower pace. Let MFP set your calories and don't mess with them. If you set your goal to lose half of that per week you wouldn't binge and you would make progress. I made these same mistakes when I started.0 -
Pretty much all of your reasoning for anything is very askew.0
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IMO, you should be burning zero calories at the gym. None. You're not eating at a level to even support your most basic bodily functions, let alone fuel workouts. At this point, you should be expending your energy toward getting your mental illness and disordered eating under control. Exercise is supposed to help make you healthier, and what you're doing is going in the exact opposite direction of getting healthier.
For others/lurkers reading this thread, what the OP is doing is unsafe and could be dangerous. It's a classic example of the disordered thinking that sometimes accompanies weight loss efforts - "if a little is good, a lot more must be even BETTER!". Taking things to the extreme can have very undesirable consequences which may not be immediately apparent. Utilize a sensible, moderate caloric deficit rather than crash dieting and frantically/obsessively exercising, both of which are highly counterproductive to your overall health. Overly restricting your intake can also lead to binges (as the OP has discovered numerous times, based upon her previous posts), which just makes the process even more difficult.0 -
The good news is that the problem is not your body/metabolism/etc. It really is a problem of Calories In/Calories Out.
Accuracy absolutely matters here. If someone isn't losing weight using a set of methods over the past month, then those methods need to be analyzed and modified.
Eyeballing the amount of food that we eat has been shown in repeated studies to lead to underestimating calories by an average of 30%. The most accurate method is to weigh the food consumed and track it accordingly. You are doing yourself a favor by investing in a food scale.
Another issue is with logging. The database has to be used with a critical mindset. There are a lot of incorrect entries, so we all need to watch what we are selecting.
Exercise is very important to everyone's overall health. However, it is less critical to their weight loss than accurate calorie tracking. Focus on the latter.
You can do it. Re-evaluate the methods being used and change them. Those methods are obviously not working well.0 -
WingardiumLeviosa91 wrote: »Are you at least 5' tall? With 1300 calories & ZERO exercise you should still lose weight.
Find your maintenance calories here: http://scoobysworkshop.com/calorie-calculator/
Are you eyeballing or weighing the food you log? What entries are you selecting? Some of the ones entered by users are flat out wrong. It's sounds like you are eating more than you think.Are you at least 5' tall? With 1300 calories & ZERO exercise you should still lose weight.
Find your maintenance calories here: http://scoobysworkshop.com/calorie-calculator/
Are you eyeballing or weighing the food you log? What entries are you selecting? Some of the ones entered by users are flat out wrong. It's sounds like you are eating more than you think.
Yes, I am 5'3''
I doubt I eat more than I think, because I buy most of my stuff ready and the packcage has calories on it, except fruits which have generic calories, and if I eat at the caferia they write down the calories for each plate.
Plus, I never finish my food and enter it like I eat it whole, for example if I ate 3/5 of a sandwich I will enter it as a whole just in case. So I might be eating even under it.
As shown many times by all the people who use a food scale: those numbers can be very inaccurate. Couple that with using the numbers the elliptical machines gives you as calories burned, I think you may be way off on all of your numbers. Weigh and measure your food and the calorie burns given by cardio machines are generally inflated so you should factor that in.
I wouldn't mind purchasing the food scale (even though I've never seen one in my country) but I'm at school all day long so I eat outside, I don't really cook. When I am at dorm I eat sandwiches and fruits. I wanted to give a try to cooking but I failed.0 -
OP...it just seems like you've been approaching your weight loss and your health in the wrong way. I would suggest using that Scooby calculator for a calorie goal, or eating back your calories. Be patient and don't binge. I hope you're continuing to see your therapist as well.
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WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
You need to learn that it's okay to lose at a slower pace. Let MFP set your calories and don't mess with them. If you set your goal to lose half of that per week you wouldn't binge and you would make progress. I made these same mistakes when I started.
Ok I'll get it back to 1200... I just won't go to prom if I'm still fat by then.0 -
IMO, you should be burning zero calories at the gym. None. You're not eating at a level to even support your most basic bodily functions, let alone fuel workouts. At this point, you should be expending your energy toward getting your mental illness and disordered eating under control. Exercise is supposed to help make you healthier, and what you're doing is going in the exact opposite direction of getting healthier.
For others/lurkers reading this thread, what the OP is doing is unsafe and could be dangerous. It's a classic example of the disordered thinking that sometimes accompanies weight loss efforts - "if a little is good, a lot more must be even BETTER!". Taking things to the extreme can have very undesirable consequences which may not be immediately apparent. Utilize a sensible, moderate caloric deficit rather than crash dieting and frantically/obsessively exercising, both of which are highly counterproductive to your overall health. Overly restricting your intake can also lead to binges (as the OP has discovered numerous times, based upon her previous posts), which just makes the process even more difficult.
I'll take it back to 1200 as everyone suggested...0 -
WingardiumLeviosa91 wrote: »WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
You need to learn that it's okay to lose at a slower pace. Let MFP set your calories and don't mess with them. If you set your goal to lose half of that per week you wouldn't binge and you would make progress. I made these same mistakes when I started.
Ok I'll get it back to 1200... I just won't go to prom if I'm still fat by then.
Why would you deprive yourself of fun experiences because you're carrying some extra weight? What would you say if a friend or loved one said this to you? Would you encourage her to skip prom just because of weight?0 -
Derf_Smeggle wrote: »The good news is that the problem is not your body/metabolism/etc. It really is a problem of Calories In/Calories Out.
Accuracy absolutely matters here. If someone isn't losing weight using a set of methods over the past month, then those methods need to be analyzed and modified.
Eyeballing the amount of food that we eat has been shown in repeated studies to lead to underestimating calories by an average of 30%. The most accurate method is to weigh the food consumed and track it accordingly. You are doing yourself a favor by investing in a food scale.
Another issue is with logging. The database has to be used with a critical mindset. There are a lot of incorrect entries, so we all need to watch what we are selecting.
Exercise is very important to everyone's overall health. However, it is less critical to their weight loss than accurate calorie tracking. Focus on the latter.
You can do it. Re-evaluate the methods being used and change them. Those methods are obviously not working well.
This was very analytical, thanks
It is a way of thinking that I don't have (except for my studies, but I'm a mess in my own life) 0 -
janejellyroll wrote: »WingardiumLeviosa91 wrote: »WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
You need to learn that it's okay to lose at a slower pace. Let MFP set your calories and don't mess with them. If you set your goal to lose half of that per week you wouldn't binge and you would make progress. I made these same mistakes when I started.
Ok I'll get it back to 1200... I just won't go to prom if I'm still fat by then.
Why would you deprive yourself of fun experiences because you're carrying some extra weight? What would you say if a friend or loved one said this to you? Would you encourage her to skip prom just because of weight?
I would encourage them to go and enjoy it, but for me it is critical, I don't only want to succeed in school I want to go back to how I looked at my high school prom, I looked like a fairy back then...0 -
WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
You need to learn that it's okay to lose at a slower pace. Let MFP set your calories and don't mess with them. If you set your goal to lose half of that per week you wouldn't binge and you would make progress. I made these same mistakes when I started.
Ok I'll get it back to 1200... I just won't go to prom if I'm still fat by then.
Why would you deprive yourself of fun experiences because you're carrying some extra weight? What would you say if a friend or loved one said this to you? Would you encourage her to skip prom just because of weight?
I would encourage them to go and enjoy it, but for me it is critical, I don't only want to succeed in school I want to go back to how I looked at my high school prom, I looked like a fairy back then...
Lesson for life: time only goes in one direction. Longing for how we looked in a previous era is only going to cause misery.
That doesn't mean you can't have goals and meet them. But skipping events because you don't look like you did in high school . . . that doesn't sound healthy. You're more than your weight.0 -
janejellyroll wrote: »WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »WingardiumLeviosa91 wrote: »janejellyroll wrote: »WingardiumLeviosa91 wrote: »You haven't filled out your diary completely in a few days (or at all a couple of days recently). Start logging and logging accurately.
Also, you need to fix your settings. Setting your diary to 1,000 calories is approaching the qualifications for eating disorder. After viewing your post history I highly suggest seeking some help for binge eating and restriction: https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources
I ate almost 1500 calories today, and burnt 375 of it. I have it set to 1000 but I just try to make my net calories close to it, it motivates me.
Why do you want your net calories to be so low?
Because I need calorie deficit, I want to lose 1 kg weekly which never ever happens.
You need to learn that it's okay to lose at a slower pace. Let MFP set your calories and don't mess with them. If you set your goal to lose half of that per week you wouldn't binge and you would make progress. I made these same mistakes when I started.
Ok I'll get it back to 1200... I just won't go to prom if I'm still fat by then.
Why would you deprive yourself of fun experiences because you're carrying some extra weight? What would you say if a friend or loved one said this to you? Would you encourage her to skip prom just because of weight?
I would encourage them to go and enjoy it, but for me it is critical, I don't only want to succeed in school I want to go back to how I looked at my high school prom, I looked like a fairy back then...
Lesson for life: time only goes in one direction. Longing for how we looked in a previous era is only going to cause misery.
That doesn't mean you can't have goals and meet them. But skipping events because you don't look like you did in high school . . . that doesn't sound healthy. You're more than your weight.
Truer words have never been spoken.
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OP, are you back on your hyperthyroid meds yet?!
Have you spoken with your doctor about your unhealthy thinking surrounding weight loss, your loser ex-boyfriend, and the prom?0
This discussion has been closed.
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