Exercise! - Enough food when you're working out?




friendlykat4u
04-18-2006, 12:50 PM
A friend of mine just signed up for some classes with a personal trainer. She works out regularly between 1-2 hrs a day, 5 days a week.

Her personal trainer just gave her a "diet". It's only 1200 calories and it's very restricted to lean proteins, protein shakes, veggies, and some fruit, and oatmeal for breakfast. It just doesn't seem like enough food if she's going to be working out 1-2 hrs a day.

Is this safe? I believe her weight is around 190 lbs and she's about 5'10". I just want to make sure this is ok for her. Does anyone know? :?:


Meg
04-18-2006, 01:11 PM
You're a good friend to care about her! :)

I lost most of my weight eating that way (still do) and staying between 1200 - 1400 calories per day. For the last six months, I never went over 1250/day. I did an hour of cardio seven days a week and lifted five days a week. So at least for me, a program like that would be healthy and sustainable. :)

But if your friend starts to feel like she's starving or too weak to work out, you could encourage her to bump her calories up by a few hundred per day, so long as she sticks with the healthy foods. She's quite tall and probably has a fair amount of lean body mass, so may need a few extra calories to sustain her level of exercise.

BTW, the latest government recommendation for exercise to lose weight is 60 - 90 minutes on most days, so her exercise is right in line with those guidelines. ;)

friendlykat4u
04-18-2006, 03:05 PM
Thanks Meg, appreciate your response. I'm going to pass the info to my friend. :)


boarderchick
04-18-2006, 10:59 PM
Yep, sounds about right to me too. I'm at 1200-1400 cals/day for weight loss, and doing at least 1 hour of exercise with weights/ day. I try and have a small snack just before working out though, to prevent low blood sugar.

mommyof1
04-19-2006, 12:16 AM
ahhhhh
maybe thats what i need to do for weight loss is lower my calorie intake to that much. I have the exercise part down pact but the weight seems to be staying the same for the past month. will try

srmb60
04-19-2006, 09:18 AM
That's about what I try for too. Which isn't surprizing because I probably learned it from Meg.

I wonder if it seems stringent because the trainer is sure that "most" of us would creep over that. Even if your friend flubbed and ended up with an average of 1500 or so ... if she was eating that good stuff, it'd still work.

Does anyone else agree? The trainer could be aiming low in order to make up for a very human error that a lot of us make?

Meg
04-19-2006, 09:29 AM
Good point, Susan. :) I would bet that every one of us (myself included) eats at least 100 calories more than we own up to every day. It could be eyeballing portions, BLT's (bites, licks, and tastes), a heaping tablespoon of PB etc. or something we conveniently forget to record.

Bet none of us overestimate!

Misti in Seattle
04-20-2006, 11:21 PM
My concern in reading this is that I think we need to listen to our doctors about what a good eating plan for us; not our personal trainers. But just my opinion. :)

2frustrated
04-21-2006, 09:04 AM
Or even better than that... listening to our bodies ;)

I know I ignore mine most of the time!!

Misti in Seattle
04-21-2006, 09:12 AM
Listening to our bodies? To me that is exactly what I can't do! my body often says "I want pizza and to crash out on the couch" when what I need is healthful food and getting off my butt. :) To me it is an issue of me taking control over my body and I say what it can have and when it can have it rather than letting my body dictate to me.

I often hear what you say though about listening to our bodies... curious as to exactly what you mean...???

friendlykat4u
04-21-2006, 10:04 AM
Misti: When you think you hear "I want pizza and to crash out on the couch", that's not your body talking, that's your head! :D

Seriously, listening to your body is probably one of the hardest things to learn to do when you're overweight and trying to lose weight. Think about it, when you eat junk food, are you really and honestly hungry? Or are you eating just b/c it tastes good? Chances are you just like the food and you want to eat it.

Try to pay more attn to body signals. Like a rumbling tummy, that means you're hungry. My hunger button is broken that's why I have to practice portion control. I'm getting better at it. I pack my breakfast, snacks, and lunch for work. And to be honest with you by mid morning I'd probably eat it all in one sitting if I could. But I know I'm not hungry, I want to eat b/c the food is there. It's the same for when your body says I'm thirsty, or I'm tired. It's not easy with food, but you can get there.

Think about it, if you were stranded in an island somewhere and say you only had food around you that you don't care about, you'd probably eat only when you need to b/c you don't like the food and you're eating just to sustain your body. It's kind of like that.

Don't listen to your head...lol, try listening to your body, but REALLY listen. The pizza bit, it's the head talking! :D Trust me!

srmb60
04-21-2006, 10:18 AM
I have a book called "Thin Within" by Judy Halliday.
She talks about just this sort of thing. Head hunger vs our body's true signals that it's time for fuel. How to tell when we've had enough vs that stuffed feeling. She feels that we can relearn these signals.
I guess I should caution that this is a Christian book.

I'll flip thru while I'm waiting for my breakfast too cook. If I find a quoteable quote I'll get back to you.

srmb60
04-21-2006, 10:38 AM
This is the book where I read about the hunger scale. 0 is stomach rumbling, grinding hunger and 10 is that stuffed feeling. 5 is satisfied ... no nothing. Halliday asks us to remember that a relaxed stomach is the size of a fist so it only takes a fist sized amount of food to take us from a 0 to a 5.

friendlykat4u
04-21-2006, 01:47 PM
A fist sized amt of food?! :O I didn't think it'd be that little. I have to start re-learning the signals. :D

midwife
04-21-2006, 02:26 PM
Misty said: My concern in reading this is that I think we need to listen to our doctors about what a good eating plan for us; not our personal trainers. But just my opinion.

I know a lot of docs, my dear, and back in the day (and even these days at most schools) there was NOT a lot taught in med school curriculum about nutrition. I would rely much more on educated fitness consultants and nutritionists...unless the doc is a specialist in nutrition and wt loss.

srmb60
04-21-2006, 03:02 PM
As a nurse, I'm going to concur with Midwife ... our Doc's send you to a dietitian quick as a wink.

Misti in Seattle
04-22-2006, 06:36 PM
Misti: When you think you hear "I want pizza and to crash out on the couch", that's not your body talking, that's your head! :D


Okay I see where you are coming from. I still completely disagree though... it is my HEAD that is telling me what is right and to do it; my body begging me to let it have control. :) But we are thinking along the same principle otherwise. :)

Actually my favorite series of tapes is called "Slaying the Goliaths in Your Life" and is about exactly that... taking control over our bodies and the things in our life which are "giants." But my BRAIN is in my HEAD, and it is my BRAIN I need to use; not my bodily impulses LOL. I say when my body can have food and what; it doesn't tell ME that!

But whatever.... :)

channning102
05-14-2006, 07:08 PM
I have been on a lot of 1200 calorie diets and never kept the weight off. I think of them as something I could never maintain. I exercise and eat about 2000-2,400 calories a day and have lost 35 pounds since January. When you have a lot to lose like me, its hard to say with a 1,200 calorie plan IMHO.

KellyBee
05-14-2006, 08:36 PM
For me, it seems to vary on a daily basis. I usually try to stick to around 800-900 calories for breakfast & lunch. Sometimes when I try to work out before dinner, I find that I have NO energy and have to eat first before working out. And I think I eat very healthy during the day - yogurt, high fiber cereal, fruit, and usually chicken and veggies for lunch, with another piece of fruit in the afternoon. I always say I can't figure out why my body acts the way it does from day to day!

Misti in Seattle
05-14-2006, 09:49 PM
I have been on a lot of 1200 calorie diets and never kept the weight off. I think of them as something I could never maintain. I exercise and eat about 2000-2,400 calories a day and have lost 35 pounds since January. When you have a lot to lose like me, its hard to say with a 1,200 calorie plan IMHO.

I agree with you, and so does my doctor! She advised me not to go under 1800 and I would lose just as much as on the lower calorie "diets" as those would just crank down my metabolism. And it's working! It helps too that I focus mostly on natural foods; very little processed stuff, and lots of fruit and veggies!

I have lost 35 pounds since the first part of February, so we are at about the same spot in our loss. :) Feels great, huh? :dance:

Kelly your plan sounds really good too! Good for you!!! :woo:

Congratulations on your loss! You big loser you!! :cheer:

mandalinn82
05-17-2006, 08:21 PM
I work out an hour to hour and a half each day, and eat between 1200 and 1500 calories of (mostly) clean food - although this week is a poor example of that on FitDay, as I've had lots of events I had to go to - I'm still on-plan calorie wise, but my foods aren't exactly as whole as I'd like and two days there have been fairly significant percentages coming from alcohol...but if I can go to an event and still stay around the right calorie range, I'm calling it a victory, and taking a multi-vitamin, and I refuse to give up socializing and a few glasses of wine until this weight is off - if it takes a bit longer, so be it. It appears to be working, though I may up my limit to 1600 or 1700 to see what my body does with it, as I think with my activity level I have a little breathing room, but we'll see after I experiment.