There is no guarantee that if you eat X number of calories (and exercise) that you will definitely get a 2 lb weight loss per week.
These calculators are merely guesstimates and IMO, highly inaccurate and terribly misleading. You can do the same exact thing 4 weeks in a row (food wise and exercise wise) and get 4 totally different results. Weight loss is not linear and we are most definitely not machines. Things that are *supposed* to get us certain specific results more often than not - won't. Stick to your calorie allotment, track carefully for 2 - 3 weeks and re-assess as need be.
I for one would keep my calories the same, regardless of whether you've worked out that day or not. It is next to impossible to know precisely how many calories that you do in fact burn. I keep my calories consumed totally and completely separate from my calories burned. I adhere to a calorie budget. Any exercise or activity is an added bonus to me in the calorie deficit department.
You're not all that overweight and it's going to take consistency on your part to see steady results. IMO, 1700 calories may be too high to produce a deficit for you. Though of course the best way to find out is through experimentation.
As far as the foods to eat - for me, it's veggies, veggies and more veggies. VERY filling, satiating and voluminous. The veggies with low fat proteins and some fruit. Many people have success eating whole grains as well (but I don't). Eat frequently, drink water and most importantly have a plan in place. Always know what you will be eating IN ADVANCE. Have the *right* foods on hand, so that you can easily avoid the *wrong* ones.
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