I usually do not calculate my calories burned from exercise into the equation. On days I exercise and I am very active I eat on the higher range of my calories. On the days I do not exercise I eat on the lower end of my calories. I hope this helps.
3/16/13 11:23 A
It sounds like you may not be eating enough to support your BMR & exercise. 1200 calories a day is usually reserved for people with sedentary lives who get little or no exercise.
Did you plug your calories burned into Spark, along with your goal? Spark takes everything into account so you don't have to over think it.
So if it says eat 1200-1550 (this is the lowest range), it has already calculated your exercise into the equation. Try eating more (say 1400 calories a day), and make sure you are taking in lots of fruits and veggies, lean proteins, whole grains/fiber, and avoiding processed food as much as you can. Since fruits/vegetables are low calorie but nutrient rich, you can eat a TON of it without wracking up the calories.
The heavier you are, the higher your BMR will be, and you need to eat enough to cover that. BMR is a basal metabolic rate- this is the number of calories you burn each day just laying in bed all day. You need to consume at least that much each day to be able to function and complete tasks. You cut calories to lose weight, but if you cut too many, your body will compensate by holding onto calories as much as it can and it can interfere with your weight loss goal.
Best of luck.
Edited by: WHOLENEWME79 at: 3/16/2013 (11:24)
Fitness Minutes: (7,311)
3/16/13 10:49 A
How many calories do you have set as your SparkPeople goal to burn in a week. If you burn 200 a day, set your goal to be 1400 and SP will automatically calculate how many calories you should eat in a day to cover your BMR and the calories you burn from exercise (minus, of course, the deficit you need to lose). You should not eat over this range. If you find that you are still hungry, but eating would jeopardize this range (I don't think it does, based on what you told us), try to eat food that are more filling and less calorie dense. Something that I have found really helps is if I eat a piece of fruit or (even better) a high protein snack right after working out.
3/16/13 10:35 A
I am not sure if I'm posting in the right place or not, but I really need an answer to these questions. I am eating 1200 calories per day. I exercise for about 30 min. and burn 200 calories each time. I find myself eating those 200 calories back after exercise/before bedtime. The way I'm thinking, I still burned more calories than I ate, but I don't think that's correct. Without sabotaging my efforts, should I try not to eat after I've exercised?
Also, if I burn my 200 calories in the morning before work, does that mean I should only eat 1000 calories during the day? Thanks in advance for your advice on both issues.
I've read articles on the web, but I need someone to put that information in layman's terms.
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