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| Dieting, Exercise & Calories
Posted: 5/10/2008 10:37:02 PM | I've started counting my calories and beefed up my exercise program.
I've come up with a reasonable daily calorie count that will drop the pounds in a sensible time period.
But... exercise consumes calories.
If--for examples' sake and ease of math--I decided to consume 1,000 calories a day. But my daily workout consumes 500 calories.
Would I add 500 calories to my intake for a total of 1,500?
or
keep my intake at 1,000 and ignore the added expended 500 daily calories? | |
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| Dieting, Exercise & Calories
Posted: 5/10/2008 11:08:05 PM | "reasonable daily calorie count"
reasonable? 1000 is WAY to low.
rapid weight loss is nearly always followed by putting it all back on within a year, yo-yo.
What exercise are you planning to burn 500 calories/day?
"Workouts That Burn About 10 Calories per Minute
The following type of exercise burns about 10 calories per minute: basketball (competitive), cycling (fast), dancing (strenuous), football (competitive), jogging, kick-boxing, running, skiing (cross country), skipping (with rope), swimming (vigorous), walking (vigorous), weight training (heavy)."
http://www.annecollins.com/calories-used-in-exercise.htm
http://www.nutristrategy.com/activitylist3.htm
Can you run 10 mph for an hour every day, in your current condition? | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 1:11:28 AM | I'd have to agree that 1000 is too low, unless you're on a managed program with your Physician or Pharmacist.
There are various ketosis diets, which can be a quicker way to lose weight, but most people tend to slap it right back on.
A lifestyle change is what is needed, rather than dieting.
Try 1500 calories and morning cardio... 40-45 mins moderate exercise. Jogging, swimming or cross trainer work, should be able to talk but just out of breath.
Exercise before breakfast, maybe have an espresso before training to kickstart you.
Keep to complex carbs, fibrous veg, lots of water, protein and good fats. Olives, olive oil, flax seed etc are all good... animal fats from great big steaks is not good ;)
Keep calories clean, but allow yourself a cheat meal once a week. A cheat meal, not a cheat "day", as some people do.
Bear in mind 1 pound of fat is 3500 calories... so 1500 calories, minus 500 from exercise gives a calorie gap of 1000 per day, so you would lose around 1.5-2lbs of fat per week which is healthy and sustainable.
Carrying a little extra muscle will help you burn calories at rest... 10lbs of extra muscle burns 500 calories per day.
Good luck with it all :) | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 4:29:34 AM | | If you want to lose weight easily eat smaller meals more often. I have lost 10 lbs in one month just by eating smaller clean meals. Around 1300 to 1500 calories is recommended, 1000 is way to low. You also burn calories 24/7, when you sleep, eating, work, etc. | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 6:11:25 AM | If you can split the calories over 6-8 meals you will boost your metabolism by anything from 10-60%.
Try to avoid simple carbs, especially later at night :) | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 6:22:54 AM | whoa everybody... READ READ READ READ
If--for examples' sake and ease of math--I decided to consume 1,000 calories a day.
I used an EXAMPLE of 1,000 calories to make the math easier. THAT ISN'T my intended calorie count. | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 6:29:33 AM | now ... back to my ORIGINAL question...
for EASE OF MATH (hypothetically) ...
My target consumption is 1,000 calories
I exercise 500 calories
I appreciate you all giving me web links, advice on how to exercise, advice on how to diet, formulas, etc. (I've been to this rodeo before) ... I just wanted an answer to the calorie question...
Do I up my calories to 1500 to make up for the 500 I just used exercising which equals 1,000 when the math is done?
or
Keep my calorie count at 1,000 minus the 500 calories exercised which equals 500?
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When someone says they are on a 1,000 calorie diet -- do they compensate the calorie count for exercise or are they counting what went through the mouth ONLY and NOT compensate the exercise calories as a factor? | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 7:03:44 AM | It depends on what sort of deficit you want. If you want a 500 calorie per day deficit and you are eating at maintenance for if you were sedentary and you do 500 calories worth of exercise, then you are in a 500 calorie per day deficit.
If you want a larger or smaller deficit then obviously you adjust your calorie intake accordingly. | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 7:04:31 AM | First, no need for the read remark, or the caps lock, it comes over as being snippy which I'm sure isn't the case.... you're just correcting our lack of insight, yes? :)
Second if you want an intake of 1000 calories, you will need to subtract the exercise amount from your total, yes.
Below 1400 cals a day, unless you use specific methods or are on a VLCD like Lipotrim or Howard's Way, you may make no progress or even put on fat if you don't do it right as you'll throw your body into starvation mode.
There are VLCDs that can assist you in losing a stone a month, but I'd not recommend them to just anyone, as effective as they are people tend to pile weight back on and yo-yoing isn't healthy and also may set you back mentally too.
Can I suggest that instead of asking the question you are asking, perhaps post what your longterm goals are, how often you will exercise, what type of exercise and what time of day you will exercise, and also add in what food you will eat, when you'll eat it and if you have any special dietry requirements etc. Also list if you drink alcohol and then we might be able to give you some better help :)
If you want really good help go here; www.muscletalk.co.uk
There are numerous health and fitness professionals, and competitive bodybuilders, who can help you far better than the majority of people here.
But... don't use caps at them :) | |
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_JAFO_
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Joined: 11/9/2007
Msg: 10 | |
| Dieting, Exercise & Calories
Posted: 5/11/2008 9:30:41 AM | ^^^ you're absolutely right about my remarks. It comes across as snippy. My apologies for passing my frustration on to others in a show of bad manners. It was uncalled for. I should have rephrased my question in a respectful tone.
Thanks for the answers! (and overlooking my bad manners) | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 9:59:21 AM | *grins* it's fine, and frustration is understandable. I don't think it was bad manners, and forum posts are a very poor way of communication, things can be misread or seem harsher than perhaps they are, hence My comment.
Drop Me a PM if you want to discuss in greater detail, and there are a few ideas I have that may well suit you :)
Diets, regimes, training plans are all well and good... but what suits one person may not suit another. Strategies should change based on dietry requirements, allergies or lifestyle to make sure you're doing something sustainable and something that works for you.
Good luck though, and don't lose hope ;) | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 12:13:41 PM | The only math you need is, as a "word problem" we all hated in grade school:
burn less than you consume, aka, caloric deficit.
And don't make the caloric deficit too big, or hunger will drive you nuts, and off the track.
Counting calories is for suckers and chumps! 
Way too pre-occupying, time-consuming, tedious.
Don't count on your exercise, which I assume that you're starting from zero, to take off significant weight.
To be fit, exercise.
To lose weight, run a caloric deficit.
In another thread, a 6'4" 300+ pound guy recently posted that he lost the first 40 pounds NOT by exercising but simply eating the same (bad) stuff, but less of it. aka,"portion control". He lost a lot weight by diet alone, 40 pounds enough for ya?, via a caloric deficit. Proof that a caloric deficit alone, no exercise, no quality-only food, is sufficien.
The easy way to run a caloric deficit is cut out all the bad stuff, esp the explicit carbs:
all grains and grain products (for the weight loss phase)
sugar and sugar substitutes
soft drinks and most alcohol
junk/fast food
nearly all restaurant food (just be choosy)
After a few days, when your body kicks the carb addiction, not only will you lose weight (no counting!) but the hunger problem will be vanquished.
(This thread is 100% redundant with so many other weight-loss/exercise threads. POF forum search seems, to me, to search only the text in a thread title. Is there anyway to search the text of thread messages? ) | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 12:27:26 PM | I mentioned channa dal in another thread, but coudn't find the b/g site. Here it is:
http://www.mendosa.com/chanadal.html
mild, slightly sweet, so it's easy to eat straight, and disappears when added to other, more tasty foods.
======
Here's some VERY healthful "birdseed". Quite amazing stuff. This is the cheapest site I've found, and it's still $20/pound, which is a total ripoff for birdseed.
nutrition facts:
http://www.chiaseeds.com.au/nutrition.htm
If only chia were as cheap as subsidized (feed) corn which is $5/40 pounds at Academy. | |
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_JAFO_
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Joined: 11/9/2007
Msg: 14 | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 12:45:12 PM | satx78218, thanks for that link!!
Great looking stuff.
I was about to buy a kilo of organic Flax but may change My mind now :D | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 12:54:57 PM | Flaxseed is great, buy it whole and grind it fine just before consuming. The oil in the seeds, being not saturated, will oxidize/go rancid. Barlean's flaxseed oil is the health food shop's cooled shelving. Flaxoil is what oil-based paint
The chia market is changing rapidly. I hope the stupid corn ethanol and soy biodiesol insanities don't cause chia growers to switch to corn, soy.
Here's cheaper, but mostly in bulk:
http://www.buychiaseed.com/bulkchiaseed.html?gclid=CNzLzfWYn5MCFQvNIgodg1wKrw
$8 pound + shipping if you have a cool place to store. Maybe split with some neighbors? | |
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| Dieting, Exercise & Calories
Posted: 5/11/2008 1:35:15 PM | Go to www.caloriesperhour.com
It will do all this calculating for you so that you are eating a healthy amount of calories but will show you in balance with the level of active lifestyle you live among other things.
There's a resting metabolic rate and a total rate of what you ACTUALLY burn, don't get these two confused when making your calculations because they can really throw you off. | |
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_JAFO_
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Joined: 11/9/2007
Msg: 18 | |
| Dieting, Exercise & Calories
Posted: 5/12/2008 11:16:59 AM | | Thank you. I'll go check it out. I've never considered metabolic RATE and didn't know there was a way to guage it. Everyone is SO smart out here!!! Thanks! | |
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| Dieting, Exercise & Calories
Posted: 5/13/2008 9:17:42 PM | BMR calculators are relatively inaccurate unless you find one that includes body fat percentage, sex and age.
If you go for 8-10 calories per pound (reducing calories as you lose weight), and eat a high protein diet you should lose weight -- and you don't have to worry about BMR calculators.
STAY AWAY FROM FLAXSEED. Flaxseed has both omega-3 and omega-6 fatty acids. Americans already have way too much omega-6s in their diet, and need to imrpove their omega-6/omega-3 ratio. The optimal ratio varies from 1:1 to 10:1 (omega-6 to omega-3) depending on who you're talking to, but the average American diet has 20:1 omega-6/omega-3 or more.
Therefore there is NO reason to supplement with additional omega-6s.
BTW, I lost a huge chunk of weight over 10 years ago (40 percent of my body weight), and I eat around 2,000 calories a day (almost 17 calories per pound) even though I'm teeny (less than 120 lbs). The amount of calories you need largely centers on your activity level and amount of lean body mass. A weight lifting routine will help, if you're not already involved in one.
I've been in weight maintenance for years now, but I ate 2,000 calories per day the entire time I was losing weight. Of course, if I drop my activity level, I also have to drop the calories. | |
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| Dieting, Exercise & Calories
Posted: 6/27/2008 7:32:00 PM | lol.. everyone has a different strategy.. and they wont work for everybody..
Im a firm believer in "super foods".. as ive lost 15 lbs.. eating nuts.. yes.. nuts.. and low carb too..
I recently learned i have celiacs disease.. and i cannot eat wheat barley or rye.. or anything that has gluten.. which is half of all food.. !!!
makes it wayyyy easy to suddenly lose weight skipping breads.
but.. i wake up in the morning.. make sure i have dairy, nuts.. sometimes cheese.. and TONS of veggies .. lots of protein during the day.. ALL my cravings are gone.. its harder for me now to get an appetite up. When i reach my goal... which is close.. im going to reintroduce rice and oats to my diet. .. natural fruits are not my enemy.. and will be a big staple in my future. | |
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| Dieting, Exercise & Calories
Posted: 7/2/2008 7:52:47 AM | | I have read different Ideas on the calorie thing. I too am trying to lose weight and read that its portion size that matters. We should eat 6 times a day....and exercise...thats what I understand...but im overweight and not sure either. | |
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| Dieting, Exercise & Calories
Posted: 8/20/2008 11:01:48 AM | I've read on Health Canada websites 1300 calories is about average. 1000 I agree is too low. Problem is if you cut out too much now and don't eat enough, or get enough protein/viatmins in you, you drop all that weight fast. Then when you start eating normally again, you're going to put that weight on twice as fast. Calorie counting is good, and watching weight is good, but need to enough to keep your body healthy and energized.
I was floored to learn after I started calorie counting things like:
regular can of pop 130 or more calories
diet pop 0 calories
bottle of juice 130 or more calories
cherries - 70 calories per serving
That's all I can recall off the top of my head. I take the time when shopping now to read all the labels and look at fat and calorie count. I broke down and had pizza the other night, I hate to think how much I'm going to have to work out to work those calories off lol. | |
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| Dieting, Exercise & Calories
Posted: 8/20/2008 11:05:03 PM | Calorie counting can work. I'm not suggesting it works for everyone but it can work. It has for me. I have lost 25 pounds in 13 weeks with consuming 1,500 calories a day and also doing 4 days of 40 min of cardio workouts and 2 strength training workouts a week. I'm only 20 pounds away from my pre-pregnancy weight. Weeeee! 
Anyhow best of luck to you. | |
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