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HEAT04 Posts: 116
2/26/13 1:25 P

Thank you! Perspective is a really big problem I have with weight loss, but I'm trying to learn emoticon

That's exactly how I need to approach it!

DRAGONCHILDE SparkPoints: (61,458)
Fitness Minutes: (15,905)
Posts: 9,717
2/26/13 12:52 P

IT sounds like you're suffering from a perspective malfunction. :)

I used to be that way too! Until I realized that the exercise I do ADDS to the amount I burn each day... let's say you burn 400 calories during a workout. You aren't undoing that by eating 400 calories.

You have to look at the whole picture.

My BMR, for example, is about 1600. Add my daily living multiplier for a mostly sedentary lifestyle (times 1.2) and that brings my total BMR to about 1920.

That means that before I exercise, I will burn 1,920 calories EVERY DAY. Period.

Now, if I add 400 calories of exercise to any given day, that brings my TOTAL calorie burn for the day to 2,320.

That 140 calories doesn't sound so big anymore, does it?

YOu don't look at individual exercises nor individual foods for "undoing" a workout. To "undo" that workout, I would have to eat MORE than 2,320 calories! If I eat 2,320 calories, I'll maintain. However, if I eat 1700, that means I have a deficit of 620 for that day... which means that if I can do that ALL week, I'll lose roughly a pound, maybe over!

Your target calorie deficit to lose a pound a week is 500 a day, after adding your active living multiplier and exercise together, then subtracting your calorie intake. That's 3500 calories over a week. (3500 calories = 1 lb - but remember our bodies aren't calculators, and often the math will seem perfect but our bodies don't quite cooperate.

Think bigger, and don't fret the chocolate milk. It's a perfect after-workout snack, and that 140 calories is well spent helping your body recover.

Edited by: DRAGONCHILDE at: 2/26/2013 (12:54)
HEAT04 Posts: 116
2/26/13 12:41 P

Thanks, everyone! That article was helpful, too.

This is exactly what I was wondering: "Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how weight loss works. As long as you're eating within your recommended calorie range (whether for weight loss or maintenance), you'll be on your way to reaching your goals."

Thank you! Last night, for instance, I rode my stationary bike for about 40 min. It got my heart rate up and I felt good. On Wed. night, I do Tabata and I have been doing the Sparkpeople 28 day workout DVD on other nights. I'm trying to get more in, but that's what I'm doing until the weather becomes nicer.

2/26/13 11:22 A

I think it all depends on how hard you work out if the chocolate milk is worth it. My friend is a long distance runner and drinks it after her long runs. I work out hard for an hour and a half, but I do not want to waste my calories on the chocolate milk. I will eat a banana instead.
If you have the extra calories to burn why not? But if you are not working out at a high intensity the benefits will probably not out weigh the calories.

SPARK_COACH_JEN Posts: 66,007
2/26/13 11:14 A

Here's an article you might find helpful:

Coach Jen

POPSECRET SparkPoints: (84,619)
Fitness Minutes: (99,638)
Posts: 2,196
2/26/13 7:58 A

Chocolate milk is supposed to be the perfect balance of carbs, protein and fat for an after workout snack.

Maybe try a hard boiled egg (protein + fat, 80 cal) and a clementine (carbs, 30 cal)? Or an apple spread with a little bit of peanutbutter (although this is probably more than 140 calories).

I think having something after a workout is important, so maybe you could even try cutting back a little earlier in the day and not having to worry so much about the calories in your snack. The nutrients in this are the important part :)

HEAT04 Posts: 116
2/26/13 7:43 A

My schedule allows me to workout after dinner and after my 2 year old goes to sleep - usually starting around 7:30. I will then get a shower and will still be up at least 2 hours or so after my workout is complete.

Last night, I went to have a glass of chocolate milk (I heard it was good to drink after a workout) and saw it was 140 calories and bulked at having a glass. I wasn't over my calories for the day, but I didn't want to 'ruin' what I just did with my workout.

I know that's not the best frame of mind, so how do I approach having a small snack after my workout? I feel like it negates all the work I just did - even if that's not how it works in the real world.

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