KT-NICHOLS-13   43,017
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Food Intake vs. Calorie Burned Question

Thursday, August 11, 2011

I eat around 1,500 calories a day. Some days it pushes out to 1,800 and some days it goes as low as 1,300. Working out simply suppresses my appetite and I don't eat as much.

I am physically active 7 days a week. My high active days, Monday and Wednesday's, I burn over 2,359 calories. This is calculated by SP and I think it's actually more.

My weight has stayed the same or showed a slight gain over the past few weeks. I simply don't eat enough to gain weight. NOT possible. Before I hit the panic button and contact Doc I thought I'd reach out to all my SP Peeps ...

How do all of you know what calorie range you should be eating in? If I let the SP counter dictate I'd be eating over 2,000 calories a day. That seems like an awful lot of healthy foods to ingest and digest.

As I said on my status update this morning, I don't think I'm eating enough to fuel the machine. How do I educate myself on this? Where do I get the correct info? I don't want to guess and I certainly don't want to give myself to over eat just because I am expending so much energy these days.

If all else fails I'll email Doc and or set up a consultation to discuss it with him. Before that happens I thought I'd do my due diligence.

  Member Comments About This Blog Post:

THOCK1 8/13/2011 9:21PM

    Have you entered your exercise in your fitness tracker? If you do, and your nutrition goals don't match your fitness goals, you'll get this wonderful RED warning at the bottom of your fitness tracker telling you to update your goals so that it can recalculate your nutrition goals.

If I follow the SP nutrition goals and faithfully track both food and fitness, I'm good. I may not be losing as much WEIGHT, but I am losing FAT and gaining muscle.

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JENJESS48 8/12/2011 11:14AM

    I think your body is craving more calories. I find that I lose more weight when I eat to the top of 1800 calorie range - especially when I'm working out. So for as many calories as you're burning, I think you do need to eat more. But I am absolutely no expert; I think you should talk to your doctor about it. You may also want to ask him if you're getting the right mix of nutrients. Maybe you need more carbs or protein for all the cardio you're doing?

If you do decide to increase your calories but find that you're not especially hungry, try adding in calorie-dense foods like avocado or almonds. Those are my go-tos when I need to plus up my calories on any given day. And they're chock full of healthy fats, which I always seem to be short on.

Good luck and let us know what you decide!

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KT-NICHOLS-13 8/12/2011 1:31AM

    I went to the website MUSCLEADDICT32 suggested:
>This is what they calculate for daily intake. Today I ate 1,570 calories. I'm thinking I'm too low.
2657 Calories/day
Fat Loss:
2125 Calories/day
Extreme Fat Loss:
1864 Calories/day

I'm reviewing all the great information given so far and formulating a plan of action and then I'll probably give in and email Doc. Good thing he knows I obsess about such things.

Comment edited on: 8/12/2011 1:33:13 AM

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ABB698 8/12/2011 1:00AM

    I hope you can figure this out! I am going to talk to my Endo about it tomorrow for myself, I think my plateau issues are thyroid related. Good luck!!

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KT-NICHOLS-13 8/11/2011 10:41PM

    For those wondering:
Two days a week I have the following workout routine - 55 min. walk, 60 min. Zumba class, 35 min. on the elliptical, 105 min. boxing. I don't calculate the numbers, I simply put in the information into SP fitness tracker and they spit out the numbers. It comes out to over 2, 300 calories for the day.

The other days of week I do Zumba classes, use the elliptical and walk.

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MOTIVATED@LAST 8/11/2011 9:49PM

    Burning 2300 calories in a day? How are you calculating this?

Figures like this may be achieveable for an all-day bike ride or an all-day hike, but don't sound realistic for most other forms of exercise.


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MUSCLEADDICT32 8/11/2011 9:31PM


>This is a handy tool to figure out your caloric intake!! Give it a try! emoticon

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HOLLYS_NEW_LIFE 8/11/2011 8:44PM

    I've had this issue multiple times. The first thing I did was buy a heart rate monitor. I got one at WalMart for $30 that I wear on my wrist. That took ALL the guess work out of calories burned. I don't know about you, but my workout routine is very consistent. I only workout 4 days a week burning about 2800 calories a week. I make sure I input this manually on my fitness tracker, where it asks "how many calories burned" towards the bottom on the fitness screen. From there it calculates the calories I need. HONESTLY, whenever I didn't follow the recommendation, I either didn't lose or I gained. That has been MY experience with it. I hope you can figure out what works best for you, because, believe me, I know how frustrating it is!

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NEWSTARTGIRL 8/11/2011 8:42PM

    Just went through this issue over the last couple of months. I am much older than you so don't know if that might affect the situation. What I found was that I am insulin resistant which means that most carbs I ate were stored while my metabolism lowered to almost a stop.

I go to a physician and use a dietician. They had me go carb free (almost) for two weeks. I was allowed 20 grams of carbs (all salad/fresh veggies or cooked veggies). No bread, rice, potatoes, crackers, baked goods, candy - not even the ones that are mostly sugar alcohol. I was allowed to eat the bars from Atkins that are labeled for Phase 1. Told me to eat any amount that I wanted so long as I didn't load up on fatty things but actually I kept my calorie count down to the 1200 that I was used to.

I start my day with a protein shake - just frozen banana and strawberies, about 4 oz. of water, and a packet of whey protein. Easy to make and portable. I am never hungry in the AM now and I used to be hungry all the time.

After two weeks I began to add other carbs back into my diet but still go heavy on protein. It worked like a charm for me but, of course, I can't say for sure that it would for you. Don't think it could hurt you though unless you have kidney problems and can't eat that much protein.

Good luck!

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The Good. The Bad. The Ugly. And, why I took one for the team.

Thursday, August 11, 2011

The ugly truth is my two jobs have collided this week. One boss is on vacation so I have a bit of flex in my schedule. The other boss is getting ready for trial on Monday. So, I am managing my 9 to 5 job and assisting with the trial prep with the other. It's ugly due to our clients being the plaintiffs in a child molestation case. The exhibits I'm having to organize and manage break my heart. One of our clients committed suicide and the other is hanging by her finger tips. It's a sad story and it's ugly. I took one for the team when I decided to stay late and work on trial exhibit prep, I missed Zumba class. It was an easy choice really. Our clients need a voice and if I can help give them that voice I will.

The Good. I made it to the gym in time to get in 35 minutes on the elliptical as my warmup. It felt good to stretch my legs before boxing started. Total time spent working my body was 160 minutes today.

The Bad. My sparing partner did not attend boxing tonight. I'm no longer considered a newbie - which is good - but also means I can and will get paired with the newbie. The last set up newbies have disappeared, likely never to be seen again. Another newbie attended class tonight and I was in fact paired with her. I took one for the team. Newbies have a natural reflex to pull away when kicking with them. I can't blame them really. Tonight I got a little frustrated because I wanted to power through class but had to hold back until we were on the heavy bags. Instead of letting it get to me I used the time during kicking combinations to work on my foot work and leg switches. If I couldn't power kick why not work on foot placement? It worked and I found my place. When I got to the heavy bags I threw like my life depended on it. It was pure bliss!

At the end of the day . . . I'm satisfied with all my choices and I'm healthy for them all.

Now, go hug a child and tell them how much you love them!

  Member Comments About This Blog Post:

ABB698 8/11/2011 5:38PM

    Wow KT, you have a full plate, but you handled the day/night perfectly! You are amazing! Off to hug my kiddo!!

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PRIMALMICHAEL 8/11/2011 4:28PM

    That is a difficult job and it's a good thing that you have somewhere to put all that energy instead of internalizing it.

Best wishes,

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KINSBAILE 8/11/2011 11:53AM

    You got it, will hug my kiddo! Difficult job you have, hon! No wonder you work out so often!!!!!

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"WAIT?! You went to Zumba BEFORE coming to boxing?"

Tuesday, August 09, 2011

Last night was A.M.A.Z.I.N.G.!

I headed over to the gym for Zumba at 6:00. The instructor has put together a different routine so I was using not only my body but my mind to keep up in class. It felt a little less intense but I was sweating from head to toe when finished.

After Zumba I found the Mr on the rowing machine. When he was finished he sat with me for a few minutes while I had my snack and drank more water. We chatted about various things and then it was time to get back to it. He set off for home. I enjoyed the elliptical for 30 minutes.

I took another short break and decided to change my shirt before boxing started. Going into boxing with a dry shirt just makes me feel better. By the end it's a sweaty mess too.

Of course we jumped rope and did our pushups to start the class. This is still not my favorite part of class BUT I take it in stride and am working on foot work while jumping. Stretching was next. I take it seriously due to all the muscle groups we use.

I was disappointed to see that none of the newbies from Wednesday night returned. Disappointment but not surprised. I still hold out hope that they will make a return appearance. Many of the veterans were back and I felt more connected with them and they were more talkative with me too which felt good.

The class was split up into two groups. One group went to the heavy bags and one group stayed on the floor with pads. I was in the group with the pads. Being on the floor with pads means kicking combinations. I immediately noticed that my kicks were stronger, especially my right leg. I was powerful! I love the sound when I connect with the pad just right, it sounds like pure power. I do need to work on my left leg kicks, the extension isn't quit there and it's less powerful.

During our break between kicking and the heavy bag we all grabbed some water and took a few deep breaths. It was then that one of the veterans - out of the blue - turns and looks me dead and the face and says, "WAIT?! You went to Zumba BEFORE coming to boxing?" Um, Ya. Then my sparing partner speaks up and tells the other veteran that I not only did Zumba but that I do other cardio between classes. The veteran just stands and stares at me. Then I hear her say, "You're a Bad Ass! A serious Bad Ass!" *GIGGLES*

When it was our turn on the heavy bags I was excited beyond belief. I strapped on my gloves and could barely stand still. Alfredo showed us the combinations and turned us loose. We did each combination for 30 seconds and went for three rounds. (I wished it would have been longer.) After the three rounds we would switch. My punches were strong and powerful. My sparing partner looked at me at one point and told me I hit like Miguel - a male boxer in our class. I smiled! One of the other veterans asked me what or who I was thinking about when I was on the heavy bag. I just shrugged and smiled. I thought about it later and you know, I don't think about a darn thing. My mind is blank and I see and hear nothing when I throw the punches. It's a comfortable zone that I enter and I want to stay in until my arms & legs are depleted. I can't, yet, describe the feeling of connecting with the bag.

After the heavy bags we went back to the floor for more sparing. This time we did punching and kicking combinations. By this time our arms and legs are fatigued and our lungs on fire ... well, I can't speak for everyone but I know that's how I felt. Even with that, I could feel the power exploding from me & dug deeper and deeper to do the combinations. The best news is, my stamina has improved over the last couple of weeks!

Once we finished with our combinations - each partner taking their turn - we needed to do thirty situps, thirty crunches and thirty leg lifts. BRUTAL! I walked home last night and had endless energy, unlike the other nights when I wanted to crawl into a hot shower and collapse into bed. I just kept going and going last night.

Ya, that's right - I AM A BAD ASS! AND, I throw punches like a guy!

  Member Comments About This Blog Post:

KINSBAILE 8/11/2011 11:52AM

    Hell ya you're a badass! The baddest ass around! :)

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LOSING4RLC 8/11/2011 2:22AM

    Bad ass, indeed!

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JENJESS48 8/10/2011 6:41PM

    You are totally a bad ass! And I am continually impressed by you, KT.

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CAVEMOM 8/10/2011 4:37PM

    Wow I am amazed! emoticon

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TINAT247 8/10/2011 2:05PM

    Way to go, bad ass! That's why you rock!!!

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ABB698 8/9/2011 11:49PM

    You are a big awesome bad ass Miguelita!! emoticon Go Girl!! emoticon

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DESERTFLOWER8 8/9/2011 9:18PM

    you are so seriously "bad", girl! AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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BAILEY12787 8/9/2011 8:50PM

    Wow! That's fantastic!

I feel the same way about zoning out when I'm working out......I do my best workouts when my mind is just clear, and I'm not thinking about anything in particular.

Keep doin' what you're doin'!

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4 Days & 480 fitness minutes

Friday, August 05, 2011

Today I found my alarm clock tucked under the covers and in my left hand. When I'm desperately tired and my alarm goes off I will hit the snooze button in a sleepy haze, grab the clock and pull it under the covers. Why? So not to wake the Mr if I feel a few more minutes of bliss are needed. Today, I don't remember the first alarm or the second snooze. I was out! I poured myself out of bed feeling the effects of my workouts. I stubble to the bedroom door to be greeted by the two fur balls ready to play and have a breakfast, unconditional love that early in the morning warrants a smile and a nudge.

I move on with my chores with sleep in my eyes and then settle in front of the scale. Yesterday's sneak peak showed a downward trend - today not so much. I step, look, reset, step again, look, and then just walk away. No need to be bitter about a number. The elusive 229.5 will be mine . . . maybe tomorrow or next week or next month. I've waited more than two years to see it - what's another day or week?! Okay, I'm a little bitter. Iím human!

When folks near and dear to me and those who I have just met have commented and asked about my weight loss over the past weeks I smile. When asked, "Are you losing weight again?" I reply with, "YA! I am! Thanks!" So it may not be pounds lost but my body is toning and shaping.

4 days & 480 fitness minutes = a tired KT! I'm tired, sore and have visible signs of water retention in my face. A slight headache has throbbed for 24 hours acting like a nuisance but not a hindrance.

Today I rest and repair. Tomorrow I begin again.
Today I rest. My body repairs.

  Member Comments About This Blog Post:

TRENTDREAMER 8/6/2011 8:06AM

    "The elusive 229.5 will be mine . . . maybe tomorrow or next week or next month. I've waited more than two years to see it - what's another day or week?! Okay, I'm a little bitter. Iím human! "
* that's how i feel about the elusive 195

"When folks near and dear to me and those who I have just met have commented and asked about my weight loss over the past weeks I smile. When asked, "Are you losing weight again?" I reply with, "YA! I am! Thanks!" So it may not be pounds lost but my body is toning and shaping. "
* go u. since I've started working out again, the comments have started back up. Never get tired.

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ABB698 8/5/2011 10:16PM

    You are a machine woman! Enjoy your well deserved rest day!!!

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MAGGIE805 8/5/2011 7:30PM

    Yay, for you!!! I powered through jet lag today. I did'nt want to do it, but I felt really good when I did. Keep on keeping on. emoticon emoticon emoticon

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Courage. Determination. Health. They all look good on me.

Thursday, August 04, 2011

Instead of running home after my Zumba last night I stuck around the gym. I took a short break to have a snack, then did 35 minutes on the elliptical before boxing was to start. I was determined to stick around. Fear was not going to win!

I stood alone at 8:05 wondering were the gang was and then I suddenly panic thinking, "What if it's only me? Alfredo will drill me into the ground if that's the case." HA! Fear not, two of my favorite veterans came to class and three newbies showed up. We all had a fantastic time in class. Well as much fun as one can have when being whipped into shape by a fierce boxing instructor. We punched, kicked, ran, drilled, foot work, jumped rope, and did pushups and situps until we were dripping with sweat. 120 minutes later we were done and completely exhausted.

The newbies were great and worked so hard. Last night I was no longer considered a newbie, I guess that's what three weeks of hard work get ya. I spared with Angelica, the youngest of the newbies. She was a real sweetheart looking for a place to fit in. Two weeks prior she had come out from Michigan to visit a cousin for a week and ended up staying, enrolling in college, getting a job and joining a gym. Talk about an adventure seeker.

To think, if I'd let fear win last night, if the fighter in me had quit, I would never have met Angelica. I would have missed an awesome workout too. I learned that sparing with someone different is just that different but allows me to expand my range.

Repeatedly people I know and don't know have asked me if I'm losing weight or have commented on how good I look. Courage. Determination. Health. They all look good on me.

  Member Comments About This Blog Post:

TINAT247 8/5/2011 9:05AM

    Way to go for staying for class!!! And cool reward that you had a great time! Of course they're noticing, you've worked really hard! I hope this gives you lots of encouragement, I know it does for me. Great Job!!!

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JENJESS48 8/5/2011 7:40AM

    You're doing just amazing, KT. Your fitness commitment and accomplishments are truly inspiring!

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WILD22 8/4/2011 10:58PM

    I told you it was going to happen!! Only your hard work has gotten you there. Never forget that. You can do EVERYTHING you set your mind to. Fear is never a word I think of when I think of you(which is daily by the way). Brave, inspirational,courageous heroic, leader, champion, strong and fearless are just some of the words that make me think of you. I tell my friends about you and say I wish I could be just like you!! Never sell yourself short. You are simply amazing!!! emoticon

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JOAN_HEO 8/4/2011 10:01PM

    Fantastic!!!!! It's the best feeling in the world, isn't it?

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DESERTFLOWER8 8/4/2011 9:59PM

    Simply spectacular! Do you have any idea what an inspiration you are??? I am so happy for your success!!

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ABB698 8/4/2011 8:49PM

    I am so proud of you KT! You were such an inspiration to Adventurous Angelica, yay for you! I am so glad you kicked fear's a$$ to the curb and showed them how its done. Go girl!!! emoticon

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