Diet and exercise consistency?

megann120
megann120 Posts: 47 Member
edited December 2024 in Health and Weight Loss
Here is my situation: I just finished first week on MFP, the scale shows 1.4 kg lost ( but I weigh everyday and it varied a lot, there is definitely some loss though). I am on 1280 kcal, I put sedentary lifestyle and I try log the excersise. I jog every other day for 20 min, and I go to tkd twice a week - these are my regulars. My days are very different. One day I sit all day at the computer or sewing machine and if it is not my running or tkd day I hardly move. There are days when I run around kids, shopping, errands, i do a workout from you tube and hardly ever sit.
My average calorie intake is around 1500 and as I try to eat minimum 50 grams of protein daily I sometimes have calories left but sometimes I overeat.
Here goes my question: should I try to eat less on a lazy days and more on active? It is the oposite to what I feel, I almost don't feel the need to eat on active days. It is my goal to be more regular but right know I don't have much choice considering my work/home/health situation.
Is the calorie deficit important to have everyday or it can balance itself out over a few days?

Replies

  • pebble4321
    pebble4321 Posts: 1,132 Member
    Did you use MFP to set your calories goals?
    If so, the assumption is that you will log your exercise and eat more on days when you are active.
    Some people don't like to eat all the calories from exercise as they assume the numbers are inaccurate - personally I think you need to try it and if you aren't losing weight as expected, then eat less of these cals.

    If you used another method to calculate your daily calorie allowance, then you need to check if exercise is already included there. If that's the case, you don't log any calories for your exercise as those have already been accounted for.

    As for day to day variations - it's fine to be a bit under one day and and a bit over another, these will balance each other out as long as you aren't too far under or over.
  • megann120
    megann120 Posts: 47 Member
    pebble4321 wrote: »

    As for day to day variations - it's fine to be a bit under one day and and a bit over another, these will balance each other out as long as you aren't too far under or over.

    It's within 300 calories, is this ok you think?
    I used mfp to set my calories, I also checked somwhere else and my bmr was 1480 so that gives me 1770 with a sedentary lifestyle. I am never close to this without exercising that day.
    I am trying to choose my battles carefully now so this whole weight losing don't overwhelm me, my goal is off course to be more consistent but now my whole energy goes to eating enough protein and fibre.
  • no44s4me
    no44s4me Posts: 73 Member
    The key is not to get overwhelmed with it. If last week was a good indication of a typical week, just keep going down that path. Also, take the time to read the "most useful" posts. A lot of great info. Embrace what works for you, no one else
  • sijomial
    sijomial Posts: 19,809 Member
    Lots of people regard their calorie allowance as a weekly budget instead of a daily budget.
    Far more flexible that way. Your weight may fluctuate more but it seems you have a handle on that anyway.

    Adherence is a very personal thing, some like the discipline of daily consistency - but for me that would drive me nuts.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Do whatever is working for you. Consistency from day to day does not matter. Look at your weekly intake if you want.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    I am a big fan of the MFP eating back your exercise calories (NEAT), however if your exercise is very consistent you may like to use a TDEE calculator. They include your weekly exercise and spreads the calories evenly throughout week (you may find this a lot simpler to deal with). Fitnessfrog has a good calculator.
    Just replace your MFP number with that number. Try to eat all your calories- the occasional under or over is fine. As @sijomial said, look to reaching your weekly goal.

    Cheers, h.
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