Post # 1
I am trying to lose about 20 pounds, 30 at most. I started counting calories on My Fitness Pal and I have been going to the gym every day for about an hour doing Zumba and Spinning or the elliptical/walking machines.
Another dieting friend recently told me they are concerned about me because I am taking in too few calories a day. I am netting an average of about 700- 900 a day but that is ONLY because I am exercising. So if I consume 1400 and exercise 500 of it away, I am netting 900. I wanted to increase my work outs to 1.5 hours a day, which is about 800 calories burned but now I am wondering if I am doing my body more harm than good?
I am current 5’1 and weigh 159/160. My day job is a desk job so, besides the gym, I am not active much. And I have NOT changed my eating habits much. I am eating more veggies and stuff but I still have my carrot cakes and etc. I just make sure I count the calories before it goes in my mouth-
Post # 3
You are not eating enough. You need to be above 1200 after taking out the amount from exercising. When you exercise, you are giving yourself license to eat more. Just don’t go crazy and eat a bunch of cake and cookies.
You need to figure out how many calories your body needs to maintain weight, less subtract 500 a day to lose a pound a week. The 500 calorie reduction can be working out or eating less but make sure to add back food if you take more of that off your calorie intake.
Also, don’t always trust those machine counters, they are based off the size of a man and don’t always calculate the amount a woman burns correctly.
Post # 4
You aren’t eating enough. You don’t wany anything less than 1200 and with the amount you’re working out, you likely need more.
Try focusing on power foods, especially before and after you workout. I always try to have something like a banana or a peanut butter sandwich before a long workout. Then you want to get some protein in your system afterwards.
Also, keep in mind, the faster you lose it, the less likely you are to keep it off. Slow and steady is healthier! Good luck!
Post # 5
Yes, I would say you aren’t eating enough. You’ll do more harm by not eating more, especially if you are planning on upping your workouts. Your body will think you are starving and slow your metabolism and make your workout efforts less effective. So feed yourself well/healthy/enough and you’ll be rewarded!
Post # 6
You are eating way too litte. You should be netting around 1200-1400 calories. So, you should either cut down on your work outs (most of weight loss is what you eat, not exercise, though that is important for overall health) or eat more to make up for your work outs. You are actually stalling your weight loss by eating too few calories.
Post # 7
@Krises: Haha that is the first article I went to….I just forgot to attach it. I especially love the last part about coming to terms with the fact that calories aren’t bad.
Post # 8
Your body is probably slipping into starvation mode, which could really damage your metabolism. You’re eating too little, and working out too hard!!
Post # 9
How are you estimating your calories burned?
Most estimates are really high! You may want to invest in a heart monitor/calorie counter so you can be more accurate.
For example, the machines tell me I burned 350 calories when in reality my accurate heart monitor tells me its more like 210. Big difference
Post # 10
You also need to give your body a rest. Recovery is just as important as working out, and working out every day is too much. Give yourself a day or two of rest every week. Working out every day is overtraining, and that won’t do you any good in the long run. You’re risking injury and giving your body no time to repair.
Post # 11
@armychica06: The first thing I want to say is you know your body better than anyone, so if you feel healthy (ie, you have lots of energy, are able to concentrate, feel happy the majority of the time, nothing on your body hurts etc) doing what you are doing, then just listen to yourself and do what feels right. However, based on my personal experience, I agree with the above posts that most of weightloss is diet related, and you are likely eating too little and possibly over-exercising. It is also possible that a good portion of your weightloss is muscle tissue, not fat.
I think that “How much?” is not the only question to ask – I think “What kind?” is pretty important as well. To me, it is worrying to hear that you have cut your calories but have not really changed your diet. If you are not getting enough protein, fiber, vitamins, etc you will definitely do more harm than good. I would suggest that you incorporate more protein and veggies into your diet, cut out most sugar (all, if you can), and drink lots of water.
As for the excercise, the calories you burn while working out at a high intensity are mostly carbohyrates (not fat), and once those are gone, your body will consume muscle. I would recommend adding in some resistance training/weightlifting to your workout to build muscle (more muscle = higher bmr) and take a day off from the gym once a week for recovery and just go for a walk instead.
Post # 12
i agree with everyone ! you aren’t eating enough which doesn’t do you one bit of good. you are slowing your metabolism because your body thinks it is “starving”!
You should try to meet with a trainer at your gym or a nutritionist!
Post # 13
OK thanks everyone- I am talking to the trainers at the gym to develop a regiment. I need one!
Post # 14
Also, what kind of calories/food are you eating? Whole grains, good fats, fresh veges and fruit and lots of water and good source of protien everyday (like you should be)…or take out,pop, pre packaged food and boxes food? It makes a huge difference!!! I started drinking 3 litres of water a day and eating more organic and stopped with the take out food and pre made stuff and its made a huge difference. Cause sure, you might be getting you daily calories, but are they the good ones what will benefit you in the long run.
Post # 15
As a PP said, you really do need at least one day of rest. Rest doesn’t mean you have to sit on the couch all day, just that if you want to work out, go for something lighter, like going for a walk.
And try to work out different muscle groups, instead of always working out the same group.
Post # 16
I looked into this further and found that as long as I ate my required BMR, it didn’t matter if I exercised, my body will not think I am starving. Since this post, I have lost 13 pounds, no issues or problems. I eat between 1400- 1800 calories per day and exercise about 5 times a week burning away at least 500 so I am netting between 900- 1300 a day.