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Race Day and calorie deficit?



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SUSAN_FOSTER
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9/8/13 9:17 P

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Were you eating 1200-1300 while you were in training? If so - too low. Even without training, given you have that little to eat, still too low. Even with that, you mention losing 1/2 a pound a week? With that little to lose, that's what you should be expecting.

"She is clothed with strength and dignity; she can laugh at the days to come" - Proverbs 31:25


JENNILACEY
JENNILACEY's Photo SparkPoints: (72,679)
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9/8/13 8:25 P

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You could be burning too much and eating too little. Possibly burning more than you think you are through daily activity. Whenever I dropped that low, I'd lose quite a bit initially but my weight loss would quickly slow to a crawl.

I found eating around 1500-1700 cals is my sweet spot. With the old tracker Spark had me automatically considered "sedentary" and said I burned 1600 cals a day (BMR + activity). I switched to the new tracker where you can choose your activity level and put myself as "lightly active" so now I burn 1800 cals without exercise. I also found I was burning more during exercise than Spark estimated with the help of my heart rate monitor. So basically, I thought I was burning about 1800 cals per day (incl. exercise). Turns out I'm burning an average of 2200-2300 cals per day. Which explains why 1200-1300 cals was too low for me and weight loss would slow down (sometimes to a few weeks without losing). When I eat 1500 cals I lose 1.5/week... when I eat 1700 cals, I lose about 1 lb. Now it all makes sense. So possibly?

Edited by: JENNILACEY at: 9/8/2013 (20:26)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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RAVELGIRLY
RAVELGIRLY's Photo SparkPoints: (36,862)
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9/8/13 7:47 P

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Thanks, JENNILACEY. I had not seen that report before! So my BMR + daily activities is approximately 1600. So clearly I can eat more than 1500 today if I need to.

I wonder why I have only been losing 1/2 pound a week or less while eating 1200-1300 and burning approx 2000 per week exercising?? Is it purely because I only have 10 lbs left to lose? I do have hypothyroidism but my labs are in normal range now. Hmm...

First 5k -April 2013
First 10k - Sept 2013 1:23:00

10k PR- May 18, 2014, 1:00:26

Initial goal weight reached Dec 10, 2013 (80 pounds lost)
90 pounds lost as of Feb 18, 2014.
100 pounds lost as of May 2014


 current weight: -4.0  under
 
5
2.5
0
-2.5
-5


JENNILACEY
JENNILACEY's Photo SparkPoints: (72,679)
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9/8/13 7:22 P

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I'm not sure what your BMR + activity calories would be (you can check it out in "My Reports" and "Daily Calorie Differential" but let's give it an average of 1800 cals, you burned 700 cals so that would mean you burned a total of 2500 cals... in this case you should be eating *at least* 1500 cals, could get away with eating up to 2400 cals and still be creating a small deficit or eating around TDEE (balancing out).

Just make sure the food is filling! Lots of fiber, healthy fats and lean protein.

Edited by: JENNILACEY at: 9/8/2013 (19:25)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


70 Maintenance Weeks
 
0
20
40
60
80


RAVELGIRLY
RAVELGIRLY's Photo SparkPoints: (36,862)
Fitness Minutes: (19,918)
Posts: 406
9/8/13 5:48 P

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Today I ran my first 10k race. As I experienced in training as my runs got over 5 miles, I am absolutely famished. Every two or three hours the hunger pangs get so bad I want to eat. The problem is that the calories are adding up fast and I'm going to a family dinner tonight. No idea what will be served or the calories. Apparently I burned over 700 calories during my race.

My question is this: do I try to stay in my spark range (1200-1500) or do I ignore it for today and just eat when my stomach growls at me?

First 5k -April 2013
First 10k - Sept 2013 1:23:00

10k PR- May 18, 2014, 1:00:26

Initial goal weight reached Dec 10, 2013 (80 pounds lost)
90 pounds lost as of Feb 18, 2014.
100 pounds lost as of May 2014


 current weight: -4.0  under
 
5
2.5
0
-2.5
-5


 
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