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Enough food when you're working out?

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Old 04-18-2006, 11:50 AM   #1
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Default Enough food when you're working out?

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?
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Old 04-18-2006, 12:11 PM   #2
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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.
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Old 04-18-2006, 02:05 PM   #3
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Thanks Meg, appreciate your response. I'm going to pass the info to my friend.
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Old 04-18-2006, 09:59 PM   #4
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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.
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Old 04-18-2006, 11:16 PM   #5
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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
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Old 04-19-2006, 08:18 AM   #6
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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?
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Old 04-19-2006, 08:29 AM   #7
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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!
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Old 04-20-2006, 10:21 PM   #8
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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.
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Old 04-21-2006, 08:04 AM   #9
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Or even better than that... listening to our bodies

I know I ignore mine most of the time!!
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Old 04-21-2006, 08:12 AM   #10
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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...???
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Old 04-21-2006, 09:04 AM   #11
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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!

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! Trust me!
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Old 04-21-2006, 09:18 AM   #12
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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.
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Old 04-21-2006, 09:38 AM   #13
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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.
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Old 04-21-2006, 12:47 PM   #14
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A fist sized amt of food?! :O I didn't think it'd be that little. I have to start re-learning the signals.
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Old 04-21-2006, 01:26 PM   #15
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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.
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