Exercise and calorie intake

[tamg26k 479]

Over the last several weeks I started working out about 5 days a week, about 1-1 1/2 hours per session, and two days with a personal trainer.

Prior to this my only exercise has been walking. I would average between 6000-10000 steps a day on my fitbit. During this time I would average between 500-700 calories a day and never really have any hunger between meals.

Since starting my new workout routine, I notice that I never seem to be full. I increased my caloric intake and Protein by adding 1 to 2 extra Protein shakes a day extra bring my calorie count to around 800-1000. Is this enough? Did you increase your protein after you started a regular exercise routine?

[carolk36 142]

Yes, I did. My NUT wants me to never be below 1000 calories and to aim for 1000-1200 and at least 80 grams of Protein, daily. I'm 3 months out and thought these calories were high but she assures me they are not. She also wants me to get most of my calories from food so I only take one Protein supplement a day. I'm still losing well.

Your exercise routine is great! Good for you!

Carol

[tamg26k 479]

@@carolk36

Thanks for the feedback! I was getting all of my Protein from food before I started with the trainer now I add 2 shakes to really increase my Protein to over 100 grams a day. 2 weeks into this routine and I feel really good! Can't wait to get my measurements in a few weeks!

[BLERDgirl 6,417]

Yes I need a pre workout Protein drink or I am wiped.

[Leepers 1,195]

I exercised four days a week and averaged 1200 calories a day for the first 8 months. These last few months I eat about 1500 to 2000 a day. I lost like crazy for those first 8. Now I still lose but very slowly. I'm almost at goal though.

[HikeEveryMountain 112]

I'm at goal for the past 18 months. I eat between 1200-1500/day and maintain well. When I go above 1800 I gain quickly. When I go under 1000, I gain. Go figure.

[BLERDgirl 6,417]

When you go too low, the body panic and holds onto calories.

[HikeEveryMountain 112]

So true! Feed that body! Use food for its real purpose!

[HealthyNewMe 1,935]

I read this thread bc I always have the same question, and get such varied answers.....

If I set the calorie goal on MyFitnessPal to 1000 calories a day..... And I burn 800 calories

doing 60 minutes of intense cardio...... Do I eat those 1000 calories + the 800 I burned?

[B-52 7,113]

I work out 5 days a week, first thing in the morning....usually between 5-6 am.

I run 3-5 miles, plus weights and core workout.

I do all this on a EMPTY STOMACH...No food prior.

My thinking is, we store away excess energy as fat for those days of possible famine......

I have all this fat stored up to use for an emergency energy source in days of famine...well, my goal was not to ignore that storage, but to use it that stored fat for energy rather than introduce food and ignore what is stored away.

After my workouts I would have a high Protein recovery shake....

AND IT WORKED....by doing this, I have burned up ALL excess fat storage...my body fat % is down in the athletic range...and as far as weight loss, I have reached rock bottom...my body now has no excess weight to loose.

Now that I am at that point, I need to have my Protein Shake before my workouts...

As far as the body holding onto calories, the so-called starvation mode which IMO for OBESE people is a cop-out....I have never had that to be a problem...If my body did try to hold on, how long could it do so before it started to burn away??? Not very long!!!

[briefs199 337]

I always had this question. Conventional wisdom says not to eat so few calories or you won't lose weight. So why do people with WLS lose weight on less than 1000 calories? I have MFP set to 1000 calories and except for yesterday, have not gone above that threshold and I'm losing weight consistently.

I did ask my surgeon about this months ago but can't remember his answer.

[BLERDgirl 6,417]

I read this thread bc I always have the same question, and get such varied answers.....

If I set the calorie goal on MyFitnessPal to 1000 calories a day..... And I burn 800 calories

doing 60 minutes of intense cardio...... Do I eat those 1000 calories + the 800 I burned?

Myfitnesspal is set up for you to eat back your calories. If you do an intense workout you will be hungry. Yesterday I burned 1,126 calories. It was a busy day. I ate 1,087 calories. I was stomach rumbling hungry, something my belly rarely does.

[BLERDgirl 6,417]

I always had this question. Conventional wisdom says not to eat so few calories or you won't lose weight. So why do people with WLS lose weight on less than 1000 calories? I have MFP set to 1000 calories and except for yesterday, have not gone above that threshold and I'm losing weight consistently.

I did ask my surgeon about this months ago but can't remember his answer.

I think it's because the high Protein diets send out bodies into ketosis. Also most of us will be back to eating above 1200 within a year so it's a temporary thing designed to make out bodies burn out fat storages.