Just wondering what range of calories everyone tries to stay in (for those who count cals). I've been trying to stay in the 1400 range, plus exercise 30 minutes a day. I count them on Livestrong - which, when I add my 30 minutes of step aerobics say, adds another 400 that i burned off to my total. So I always think that gives me license to eat a couple hundred more... do you guys do that (add your cals burned to what you can eat for the day) or do you ignore it and just stay within your daily total?
I eat 1900 a day and i interval train on the elliptical for about an hour a week and run for about an hour a week too (spread out), my calories dont change according to my exercise that day! (although if im hungry after a workout i will tend to munch on random small things lol). This leaves me losing a pound a week!
I try to eat 1400 a day, but it's many times 1500. I try to exercise 5 days a week for an hour each and I never eat back my calories on those days. Actually, for me, exercise suppresses my appetite.
I say 'try' because the last couple months I've had one sickness in the family after another (2 flus, 2 pneumonias and one diverticulitis attack - none me, but the other 4 people in the house). My exercise has really been lucky to get in 4 times a week.
I usually aim for a weekly total rather than a daily total. However, I generally am in the vicinity of 1400 per day---sometimes a couple hundred calories more and sometimes less. I like to keep my body guessing, and besides, I don't have the exact same hunger level every day. Also, I don't add in food based on how much exercise I do.
I track thru livestrong as well. I get 1500 calories a day to lose 2 pounds a week. I love seeing my fitness calories added in there, but I usually only eat them on the weekends. I just like having the cushion, in case I'm really hungry.
I guess I'm saying whatever makes you stick with it, is what you should do. Weight loss is a long term commitment, it's not going to work if it's not something that you can do.
I get my calorie targets roughly from the 7-day cycle calculator at http://www.freedieting.com/tools/calorie_calculator.htm - I put in 3 days/week exercise (though usually I get closer to 5 days/week) and aim for the "Ex Fat Loss" number, though usually I come in between the "Ex Fat Loss" and "Fat Loss" numbers. Oh, I also shift around the days of the week so that the highest calorie day falls on Friday, which tends to be the day I have my most indulgent meal.
For me, now, that means about 1400-1500 on low calorie days, and 1600-1700 on the one highest calorie day. It's tough! For most of my process I was able to lose an average of a pound per week very comfortably eating in the 1800 calorie range. I'm still getting used to adjusting downwards. But, I'm also down to my last 20 or 25 pounds to go.
I guess I'm saying whatever makes you stick with it, is what you should do. Weight loss is a long term commitment, it's not going to work if it's not something that you can do.
I was just coming back to say something just like this.
You have to do what works. I was trying to eat about 1200 a day, but it was too low for me and I felt too hungry. Sure, it means my loss slowed, but I was able to keep with it and not stop or get derailed.
This isn't a race, so don't worry if it takes you longer than the person next to you. You are still ahead of the game of those who never even start.
It's a lifestyle change, so you have to do something you can maintain for a very long time and mostly forever.
Be careful to eat back your excercise-burned calories. Those estimates are notoriously wrong. 400 cals burned for 30 minutes of exercise sounds like a lot. But even if it is dead-on, it probably isn't a greta idea to eat all of that back, especially so soon into your weight-loss journey.
Try eating back 100-200 cals, bu tonloy in healthy, whole foods that will HELP your body, not set you back or make you crave junk food. Add a small protein shake, lean protein and cheese, or healthy carbs. Try to looks at those extra cals as a way to FEED your body and muscles, and only do it when it is actually necessary..which probably isn't after every workout.
At first, I ate 1400 calories. When I started I was 268 lbs. That worked for a few months, until my weight came to a standstill no matter how hard I worked out and how low I ate. Then, I upped my cals to 1800 and lost like crazy, and I did regular exercise probably 5 days a week. I still do about that, except since I have lost I eat about 1700 every day or less.
I eat between 1400 and 1500 calories a day and I always eat back at least half of my exercise calories. I've only now just started going back to the gym. Even without exercising, I lose between 1 and 3 lb a week.
I usually end up around 1800 regardless of whether I exercise, but I am definitely hungrier when I do. And one day a week is higher than that, but I'm trying to limit to 2500.
Cardio about 40 minutes 4-5 times a week.
I'll lose a pound, or 1.5 a week... I consider a 2 lb loss excellent. Although last week I gained .8. Pffft. I am not sure why I'm losing so slowly, but it's in the right direction for the most part.
What is your calorie goal for the day?
