Fitness Minutes: (52,045)
35 11/30/13 2:49 P
WOW, this is all such great advice. THANK YOU all so much!! I'm allowed 1200 to 1620 calories a day and I usually eat the maximum, 1620. When I exercise, I've been eating about 1800 a day. According to my heart rate monitor, I'm burning about 350-550 a day working out. I'm wondering whether I should stick to 1620 maximum and ignore the extra calories I get to eat on days I exercise, or whether I should not eat the max amount on non exercise days.
Edited by: LIORABEE at: 11/30/2013 (14:52)
Fitness Minutes: (2,155)
11/30/13 1:04 P
You don't need to eat more on the specific days that you exercise (personally I'm always hungrier the day after doing something more intense than usual), but if you are exercising, you should be eating a little bit more overall than if you were completely sedentary. The major thing is simply to create a deficit of 500-1000 calories a day and to keep it up for as long as it takes. It's hypothetically possible that by eating more on exercise days you're going over the amount you'd need to eat to lose noticeable weight so soon, but it's not very likely. I'd give it at least a few more weeks before changing anything. Odds are that by then you'll be seeing some more loss and will have forgotten what you were ever worried about. (And more importantly, you won't have driven yourself nuts chasing ghosts in the meantime! :) )
As has been mentioned, there's tons of reasons for the scale not to behave as we expect it should. Let's say you are keeping to your goals very well and are therefore losing a consistent 1 pound of fat every single week. The scale might show anything from a loss of four pounds to a gain of a couple -- purely from water. There's not a whole lot you can do about this. Being consistent with your hydration, keeping sodium down, weighing first thing in the morning all the time -- that can help, but it won't prevent the scale from doing weird things. You can't control what your hormones do (or when they do it), you can't control the retention of water in stressed muscles (or how much is retained, or how long it lasts), and so on. It just happens.
It's important, therefore, to stay focused on what's really vital, and that is what you are doing, day to day. If you have what you believe is a good and sustainable plan, keep it, and don't let the scale tell you it's not working unless a good month has gone by, because probably it is working.
You have lost 2 pounds in 11 days, which (on average) is 1.3 pounds lost weekly. You are off to a great start.
To answer your question about eating too many calories on exercise days, can you share a little more: what is your SP calorie range? how many calories are you eating on non-exercise days? how many calories are you eating on exercise days?
Becky Your SP Registered Dietitian Nutritionist
Fitness Minutes: (85,382)
11/30/13 12:35 P
It's normal to retain more fluid in the muscles when beginning an exercise program or changing the type, intensity or duration of exercise. This fluid retention can mask any fat loss on the scale.
Weight loss is not a linear process and is not immediately effected by your efforts. All sorts of factors affect scale weight aside from fat loss/gain; lean muscle/tissue, fluid, food in the digestive track. Things like hormones, sodium, sugar, exercise, time of day you weigh yourself, how hydrated you are, toilet issues, etc. can all affect your weight. Weight is not a static number. A week is not near enough time to see how your body is reacting to the increase in calories. Initial weight loss is often faster due to fluid loss from changing your diet. It slows down after that. 1-2 lbs/week is the safe amount to lose.
Fitness Minutes: (52,045)
35 11/30/13 10:55 A
I started Spark People 11 days ago. I lost 2 pounds in the first 3 days, but this week, the last 7 days, I didn't lose anything. Is this because I am eating more on the days I exercise? Do people eat more when they exercise? I'm feeling very disappointed about not losing weight this last week even though I tried so hard.
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