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Should you eat more so your deficit isn't too high



 
 
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BLUENOSE63
SparkPoints: (96,127)
Fitness Minutes: (74,255)
Posts: 2,905
4/23/13 7:15 A

I have a BodyMedia as well and the answer to your question is yes, you need to eat more to get the deficiet no higher than 750. Now I had the same problem so I went to a sports nutritionalist to find out exactly what my BMR Basal Metabolic Rate is and that helped me out tremendously determining exactly what I needed to eat each day for varying degrees of exercises ie. high burn, lower burn......I found that I had to eat even when not hungry to keep the deficiet below 1000 otherwise my body goes into starvation mode and nothing moves.

I also found by eating when I wasn't hungry when I should be hungry retrained my brain into feeling hungry when burning way to many calories (like it should be).

So if you are looking for extra food to eat -- Go with the protein/carb combination. Protein Shakes made with ISO, almonds, etc.....

Hope that helps





LOVESTOWALK49
Posts: 705
4/16/13 9:57 A

I'm still losing. I can't seem to regularly eat at the top of maintenance range. One day a week I get especially hungry and eat more. However, that backfires and I usually eat less than the bottom of my calorie range the next two or three days. I don't binge or overeat on the day that I eat more than my range. I eat an extra small meal or two. So instead of having three meals and a snack, I might have three snacks or an extra meal. I feel like I need the food those days.

Anyway, I overexercise the amount that I have on my fitness tracker. I walk to the gym since I don't have a car. I walk as transportation since the buses are infrequent here. I often work out longer at the gym than planned since I love exercising. I see no point in increasing the number for my fitness tracker since I have trouble reaching the calories in my nutrition tracker as it is. I love exercising so I won't cut that back.

I originally in early January put my goal weight as 130. I have been lowering every few weeks or so. It's now 120 and I was 117.2 when I weighed myself at the gym yesterday. I'll probably be lower today if I weighed myself since my stomach is upset so I'm not eating as much as I should.

I know I should try to eat more, but it's hard. I have a fear of becoming fat again. I have IBS so eating too much in one sitting is very bad news. My stomach can only handle so much food at time and often I forget to eat.



TRI_BABE
Posts: 2,938
4/16/13 9:23 A

Well I just weighed in and broke the plateau, dropped 1.2 lbs and am at the lowest weight so far. By only 1/2 lb, but I will take it!

I don't know if it was because I took a couple days off from dieting, changed up the routine or what. I think weight loss is mostly diet, so I think it was because I purposely took a couple days off from dieting, so I "sort of" calorie cycled by doing a reset.

I'm going to stay at around 750 consistently and if I slow down or stop losing I will start calorie cycling on a 2/1/3/1 type rotation.



TRI_BABE
Posts: 2,938
4/16/13 8:58 A

I said I was going to do a 500-750 calorie deficit a day more consistently and see what that did. Before I was inadvetently calorie cycling, meaning I'd not be watching it and have a 1000+ deficit and so the next day try to eat more to "average" higher.

But I know myself and instead of 500-750 I have been doing 750 everyday pretty much. If I'm still stuck yeah I'm going to calorie cycle, that will force me to not stay so low lol. I had some sucess with that last fall, then my father passed away and all plans went out the window. I suspect maybe 750 may still be too high, if so I'll move the deficit to 500 after a couple days at maintenance to reset.

It's good to hear you lost with more calories, my brain says how can that work but I've seen research on how the metabolism can slow with too few calories and have done that to myself before, but old habits die hard I guess. I've been losing but slooooooow, I mean I know they say slow and steady wins the race but come on, at least a lb a week I'd be happy for now.




CHALL345
Posts: 1,073
4/16/13 8:57 A

probably



MYUTMOST4HIM
Posts: 11,447
4/16/13 8:41 A

only if you are hungry - I don't let numbers dictate



JENNILACEY
SparkPoints: (72,437)
Fitness Minutes: (55,634)
Posts: 2,484
4/16/13 8:33 A

Busy girl!

Yeah, I'm not *that* active because I'm a stay at home mom but I am the never sit still-type. I found that while I was losing I'd always lose far more rapidly than my deficit according to Spark but then get stuck. It was increasing my calories that always led to quicker weight loss. As weird as it sounds. But it may have been a similar situation to yours where I was burning more than Spark's thought I was (through daily activity) and I was eating too low. I only recorded my exercise which includes a lot strength training (not a high cal burn) so I put in that I was burning 2000 cals/week. While I was losing Spark gave me a range of 1200-1550 cals but I'd always experience slow/non-existent weight loss when I ate around 1200-1400 cals. Whenever I did eat more or near my maintenance, I'd lose a crazy amount of weight. Sometimes 1/2 lb per day.

So I guess it'll just come down to experimenting for you to find your groove. Calorie cycling always busted me through slow weight loss/plateaus. You should give it a try.

Edited by: JENNILACEY at: 4/16/2013 (08:34)


TRI_BABE
Posts: 2,938
4/16/13 8:10 A

Yes, I do burn that many calories, I wear a bodymedia armband that tracks calorie burn with 90% accuracy. I also keep my own spreadsheet separately where I track things as a comparison.

I eat 2000 calories when I burn around 2750+. Yesterday all I did was hill training for about an hour. The day before I cross country skied for two hours and then snowshoed for another half hour. I also remodel houses. And I'm not even marathon training, I burn even more when I do that, but I've purposefully stayed out of it this spring so I could lose this last weight in preparation fo my next marathon.

Yesterday I only burned around 2000 and so I ate 1300. I am very active, I normally have to choose to take a day to chill out and not do anything or be sick to sit around.



JENNILACEY
SparkPoints: (72,437)
Fitness Minutes: (55,634)
Posts: 2,484
4/16/13 7:52 A

Are you sure you're burning that much through exercise? I'm just asking because I know the less you weigh, the less you burn. I would literally have to do high intensity cardio for 2.5 hours to burn 1000 cals. Maybe you just exercise a lot? But then you talk about adding more exercise...

I peeked at your nutrition tracker and you already eat 2000 cals a day which is usually maintenance level calories for most women. There are not many women who would lose weight eating that much especially those who are already at a healthy weight. So I'm not sure how that would give you a 1000 cal daily deficit. Even if you are burning 1000 cals per day through exercise that would give you approximately 500-600 cal deficit.

So my suggestions would be to double check and make sure you are indeed burning 1000 cals a day through exercise. Update your fitness setup accordingly.

And in all honesty, I think the problem may be that you're eating too much to lose weight. At your size a 1500-1700 cal range would probably be better while aiming to burn 2000-2500 cals a week through exercise.



TRI_BABE
Posts: 2,938
4/15/13 9:35 P

I'm just trying to find out why i've been losing weight so slowly. I think 1K is too high of a deficit for my metabolism, so I'm going to try to stick to 750 calorie deficit - no more. It's actually harder for me to eat up to that deficit, I naturally think if 750 is good, 800 or 900 or more is better. But I know it can slow down the metabolism.

I'm weighing my food with a scale now rather than just a measuring cup. I'm going to add in some HIIT training. So we'll see if those changes work.



LADYCJM
SparkPoints: (28,026)
Fitness Minutes: (24,892)
Posts: 1,643
4/15/13 9:00 P

I think you need to find what works for you. Try going to the fitness tracker and updating your exercise routines to show the calories you burn. When you update it, it will update your calories. Then try the new calorie level for a week and see what happens. Or adjust based on your deficit and the bodymedia plan if they have one. If your weight loss increases, great. If not try something else. Everyone is different so who knows what will work. Who knows, the worst that could happen is you gain a pound or two, the best is your weight drops. EIther way, you learn something.



BLUENOSE63
SparkPoints: (96,127)
Fitness Minutes: (74,255)
Posts: 2,905
4/15/13 7:15 A

Yes you should. I saw a Sports Nutritionalist a couple of months ago and she said you should never have more than a 1000 calorie deficit EVER. She said to work in extra calories, eat often but this is where the high protein foods which typically have more calories come in....the nuts etc. as well as the complex carbs.

My suggestion is to go and find out your BMR, get your sedentary caloric intake (when you are just hanging out) and find out what moderate and vigorous exercise is defined as... I was totally surprised by their definition and this specialist trains at the highest level of sport as well as in the Heart Institute of Ottawa





SKINNYMISSKASEY
SparkPoints: (111,796)
Fitness Minutes: (167,820)
Posts: 3,939
4/15/13 4:39 A

I don't, and I usually have a deficit of over 1,000 a day.



LADYCJM
SparkPoints: (28,026)
Fitness Minutes: (24,892)
Posts: 1,643
4/15/13 2:39 A

I was wondering about this too, so I asked my doctor. Her response was to stay within my calorie range of 1200 to 1400 calories per day. I also asked about increasing carbs and was surprised when she said not to. She said your body will make it's own carbs and doesn't need any help. So I am staying with 60 to 80 grams of Protein per day, low (healthy) fats and 1200 to 1400 calories per day. Seems to be working, my BMI is normal for the first time in forever, my labs are awesome and I've lost 92 pounds. 8#s to go!



TRI_BABE
Posts: 2,938
4/15/13 1:24 A

I have a Bodymedia armband that tells me how many calories I burn each day. I typically take what it says I will burn and subtract 700-750 and that's how many calories I eat for the day. I am around 138/140 and want to lose 14 lbs, and I've read at that point a 1000 calorie deficit can be too high.

Sometimes I get to the end of the day and end up burning more calories than I thought, giving me a deficit of closer to 1,000.

Should I eat more - even if I'm not hungry - so the deficit is not so high?

I've been losing weight slower than expected with an average deficit of 783 calories per day.



Edited by: TRI_BABE at: 4/15/2013 (01:25)


 
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