Replies
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Weigh daily. Look at long term trend (on the scale of a few weeks at the very least). Adjust calories accordingly. Don't panic about fluctuations. Repeat until goal weight is attained. Simples.
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I'm a competitive cyclist and have a power meter on my bike which accurately gives me my energy expenditure for all the riding I do. Methods based on speed/heart rate etc are all likely to overestimate.
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If I didn't eat mine back, I would be at a dangerously low deficit, and I suspect that my body would be burning off muscle to fuel itself (not good - This really does "erase" your workout!) I keep my net intake at about 1700, which for me means a total intake of about 3000 on a typical day. I've been losing steadily at the…
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For the sake of interest, here's a graph of my daily weight: And here's what the graph might look like if I weighed every once-in-a-while: (All I have done is remove some data - No weights have been changed) Graph 1 is motivating, graph 2 would be very demotivating. This is why I weigh daily.
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Daily. I then plot a graph and look at the line of best fit. Lines of best fit are always more accurate with more data points.
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If you're concerned about fluctuations of 0.9kg (2lbs), that's really not very significant. Being a Physicist by training, I like to make graphs. This is one of mine: Notice how I "lost" 3kg (6.6lbs) in 4 days around day 32. Or maybe the 4kg (8.8lbs) drop around day 5. It's not the daily measurement you should be paying…
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You definitely do need to eat back at least some of your exercise calories. I'm probably at the rather extreme end of the scale in terms of exercising, but this is my calorie intake while losing weight (Steadily losing 1kg every 10 days or so on average over the last 8 weeks). However, you do have to ensure that everything…
