Exercise and eating

[Penoto 17]

So I am up to 4 miles a day running 10 total with the daily walking. I was banded in April have had a 120 lbs loss thus far. I can think of only one day since a month before my surgery I have missed a work out. I eat high Protein and low carb, and take in an average of 860 calories a day. I have amped up my runs to 6 miles a day as of today. My worry is my caloric intake is to low, I want to continue to lose but feel I need more calories. I have asked dietitians and never seem to get a solid answer. I feel energized and better than I ever have before, but just not sure how to proceed calories wise with my exercise regiment . Any advice would be great,.

[Bandista 7,466]

@@Penoto hi there! I have no background in this area but just wanted to say, wow, you are doing beautifully. Congratulations! You've really caught the exercise fever. I am a 53 female, walk four miles/day (fast, but nothing compared to the burn of running) and consume a lot more calories than you. I believe in listening to the body -- if yours is telling you to up the calories, find what you need with regard to Protein, healthy fats, "good" carbs, etc. Keep burning that fat while keeping the muscle. Awesome.

[Leepers 1,195]

I was banded in December 2013. For the first 5 months or so, I averaged 900 calories a day. For the next few months I averaged 1500 a day. Now, I eat around 2000 a day. Mostly healthy stuff. Like you, I exercise a lot. Took up running and ran a 10K last week! Yes, I think you probably should increase your calories. I'm still losing but only around 0.5 pounds a week (before I was averaging 3.5 a week). I'm okay with that as I am near my goal. With that much exercise, your body may burn muscle for energy and that's no good. Experiment with increasing, just don't get discouraged if you don't see a loss every week.

[NewLife'sGr8 241]

I've never been a runner. Never wanted to be and won't be due to bi lateral hip replacements & knee-meniscus scopes.

That said, I do know a little about nutrition and exercise. I don't count calories so I hope my advise still helps you.

This is what i do know:

Within about 15-20mins after your run/workout/walk, get some hi quality Protein in. A Hi-gram of Protein (not energy) bar (a little one) or Protein shake (1 scoop), or a hardboiled egg ( I keep a few hardboiled eggs in the fridge to grab & go), 2-3 cheesestix. Try not to do much carb (after the workouts). Just protein. Keep it quick & easy so it doesn't interfere with your day (prep time). Try to think ahead and have a few of these quick-grab Proteins around just for this purpose- no thinking involved- just grab, get it in, & go.

The exercise literally shreds your muscles up. The protein re-builds muscle fast as long as you get it in within 15-20 mins post-run/ exercise. That way, your bod won't eat up your muscles due to your too low caloric intake- assuming you want to keep it that low. Your bod will burn up the post run protein calories immediately so no real need to add it to the daily count.

[dalmania 10]

Not getting your period can be a sign of lack of nutrition - especially calories. Feeling sluggish can be a sign of lack of balance between food & exercise. Muscles speed up the metabolism and so being more muscular requires more calories than the same amount of fat would. Keep up the health habits.