Calorie counting diet

[InertialTooth45]

In an attempt to lose some weight and get down to my ideal running weight I've started calorie counting.

I'll keep this updated as I go. Started off at 92kgs, I'd like to get down to around 80kgs. Have been using the myfitnesspal app which has given me a daily target of 1590 calories. Yesterday I hit 1600 and ran 5,5 miles which apparently burns around 700 calories so was well under. I doubt I'll be able to sustain those numbers for too long though but we'll see.

[Hoofy]

I understand eating at least half the calories you burnt back is a good long term strategy. As long as there is a deficit ie below your required daily intake, you will lose weight. Unless you just want to lose weight and put it all back in next month.

[DrMekon]

Myfitnesspal is great, but watch out for their exercise estimates. Particularly for cycling, where wind and terrain can make such a difference, I'd use a HRM. It's easy for MFP to be 500kcal out over a couple of hours on the bike.

[Hoofy]

Agree with MFP. For logging exercises (I mean recording, not hurling lumps of tree about), I have essentially halved their estimates.

[GBDG]

Hello muscle wastage! You're eating nowhere near enough given your level of activity. If you're going to run 5.5 miles you want to be eating at least 2300 calories. You'll lose "weight", but I doubt you want that, surely you want to lose fat!

[Smitters]

It will be interesting to see what the outcome is long term here. I too aim aiming to lose around 10kg and have begun by doing a high deficit diet alongside moderate exercise, where I tend to average around 1200 calories a day (I'm 78kg currently), but I take in just over 2000 and burn off around 600-800 via gym, running, cycling and walking.

I found I was able to sustain this OK for five or six weeks but have felt quite flat for the last week and my weight loss has plateaued, so have deliberately upped the (good) calorie intake for a short while and taken a good few days rest from tough exercise. I feel good again now, but you can't underestimate listening to your body if you're going to be so strict with it. Calories aren't the enemy. It's what gives you those calories you have to watch.

Good luck.

[InertialTooth45]

Some good points raised so far. On running days I do intend to make sure I'm eating more. Just trying to find a good balance between eating decent food and having time to prepare it after work. I'm doing a free weights programme along side the running so should be able to monitor my strength too. Yesterday was a gym day so although my calorie intake was 1600 my after gym meal was a considerable amount of chicken and salad so trying to make sure I take on plenty of protein. Short term I'd like to drop a few kilos before the end of the month when we do the 3 peaks but long term I'm more interested in my fitness and shape than just the body weight.

[a311]

I found MFP to be a really good educational tool when I first set about trying to loose weight. You soon realise that you can eat well and be full and think twice before putting junk in-it’s allot easier just not to put it in, in the first place than to try and burn it off.

I’m not sure over the claims for the calories burned either so just used it as a guide. I’ve not used it for a while as once you’ve done it for long enough you can make a mental note of what you’ve had and where you are on a daily basis. I’d be wary of the goal it gives you. I got something like 1800 per day and I’m 6’4” and was 19 odd stone which most people would say is far too low plus it’s very difficult doing reasonably vigorous exercise without having the fuel to burn and can risk injury.

It’s not rocket science really; burn more than you put in and you’ll loose weight. I’ve lost 3 odd stone over the last 6 months at a steady pace. I plateaued once or twice but it’s worth remembering that loosing weight is at least 80% down to what you’re eating.

[Janluke]

I've lost 34lbs since Xmas with the help of MFP and lots of exercise I'm just on 19 stone at the moment so still a long way to go but I find logging in everyday helps keep me on target as well as plan my meals. I'd agree the exercise cals are a little high and I now use a HRM for a more accurate reading.

I've entered a novice triathlon in June and my exercise is based around swimming, cycling and running. Cycling has proved to be a great fat burner esp as I increase the distance. I'm up to 27 miles 3 times a week and hoping to crack 30 miles this weekend. My HRM suggests 100 cals a mile.

MFP gives me 1810 cals a day and I eat back 400-500 cals on an exercise day.

Tape measure, scales and fat calipers are also useful tools as some weeks I lose inches but my weight stays the same or my fat% goes down but measurments stay the same. If you just use the scales its easy to lose heart on a no weight loss week.

I'd like to lose another 4 stone by next Xmas and I feel this is reasonable. Triathlon has give me a focus to my training other than weight lose which I think helps

[a311]

Janluke said:

I've lost 34lbs since Xmas with the help of MFP and lots of exercise I'm just on 19 stone at the moment so still a long way to go but I find logging in everyday helps keep me on target as well as plan my meals. I'd agree the exercise cals are a little high and I now use a HRM for a more accurate reading.

I've entered a novice triathlon in June and my exercise is based around swimming, cycling and running. Cycling has proved to be a great fat burner esp as I increase the distance. I'm up to 27 miles 3 times a week and hoping to crack 30 miles this weekend. My HRM suggests 100 cals a mile.

MFP gives me 1810 cals a day and I eat back 400-500 cals on an exercise day.

Tape measure, scales and fat calipers are also useful tools as some weeks I lose inches but my weight stays the same or my fat% goes down but measurments stay the same. If you just use the scales its easy to lose heart on a no weight loss week.

I'd like to lose another 4 stone by next Xmas and I feel this is reasonable. Triathlon has give me a focus to my training other than weight lose which I think helps

Would agree about using a tape measure rather than getting on the scales. I try to weight myself in once a fortnight if possible min.

Sounds like you're doing well, I used running as my main form of cardio and it isn't easy on the joints being a big unit!

[Smitters]

Janluke said:

My HRM suggests 100 cals a mile.

I'd be pretty wary of this. As a pretty big guy, you'll burn a bit more than most, but if 10mph burns 1000 cals, I'd be amazed. I would have expected it to be half that amount burn to be honest. It will also depend heavily on the intensity of each mile.

Not trying to be down on you or anything as you've obviously got a huge way already. Just highlighting something that could cause you to overfuel.

[Onemcs]

Eat small portions every 2-3 hours. Keeps hunger at bay and will speed up your metabolism!

[Janluke]

Smitters said:

I'd be pretty wary of this. As a pretty big guy, you'll burn a bit more than most, but if 10mph burns 1000 cals, I'd be amazed. I would have expected it to be half that amount burn to be honest. It will also depend heavily on the intensity of each mile.

Not trying to be down on you or anything as you've obviously got a huge way already. Just highlighting something that could cause you to overfuel.

You could well be right but as I only ever eat back a fraction of the cals then hopefully I won't overfuel. I havnt mentioned that I'm also an amputee missing my right leg below the knee so I do work quite hard but maybe not as hard as my HRM suggests.

My last cycle was 27 mile average speed 11.8mph Average HR 132 MaxHR 182(I'm 46) total cals 2644

I totally take your point, I'm just using the numbers to compare my exercise pattern week on week. As long as I'm getting fitter and the weights coming off I'm happy

[GBDG]

Onemcs said:

Eat small portions every 2-3 hours. Keeps hunger at bay and will speed up your metabolism!

Nah, it doesn't speed up your metabolism. It does have other benefits though.

[GBDG]

Janluke said:

You could well be right but as I only ever eat back a fraction of the cals then hopefully I won't overfuel. I havnt mentioned that I'm also an amputee missing my right leg below the knee so I do work quite hard but maybe not as hard as my HRM suggests.

My last cycle was 27 mile average speed 11.8mph Average HR 132 MaxHR 182(I'm 46) total cals 2644

I totally take your point, I'm just using the numbers to compare my exercise pattern week on week. As long as I'm getting fitter and the weights coming off I'm happy

Hmm... 2600 calories sounds like waaaay too much for 27 miles cycling. You'd be lucky to burn that many running 27 miles.

[HonestIago]

Onemcs said:

Eat small portions every 2-3 hours. Keeps hunger at bay and will speed up your metabolism!

Pure bro-science. Doesn't keep hunger at bay, does not speed up metabolism, is inconvenient and pointless. 1-2 large meals a day with the odd snack (if need be) is far more sensible from a physiological, psychological and convenience point of view.

[anonymous-user]

You really need to take the calorie burning figures from things like Garmin GPS's with a pinch of salt, I reckon that mine overestimates the calories burnt by between 50 and 75%.

[Onemcs]

HonestIago said:

Pure bro-science. Doesn't keep hunger at bay, does not speed up metabolism, is inconvenient and pointless. 1-2 large meals a day with the odd snack (if need be) is far more sensible from a physiological, psychological and convenience point of view.

If you read into it you will actaully discover that by eating every 2-3 hours your metabolsim speeds up. That combined with HIIT you'd be on to a winner. Mixed ideas but depends on each person

Have a look at these:

http://docs.google.com/viewer?a=v&q=cache:3o6T...

http://www.livestrong.com/article/410350-does-eati...

Edited by Onemcs on Monday 16th April 09:14

[LordGrover]

See myth 4: click.

For every article saying white is black you'll find another saying it ain't so.

Do whatever works for you. Eating every three hours is impractical and unsustainable for most so please don't think because you can't do it there's no point trying.
Improve your diet by eating less st and more good stuff. Consume fewer calories than you burn. Exercise.

ETA Correct link and typo.

Edited by LordGrover on Monday 16th April 09:24

[Hoofy]

Or continue eating st but less of it.

People go on about how we have to eat healthily to avoid getting fat. That's rubbish, frankly. I know so many people who eat healthily and are overweight. In fact, I know very few people who eat junk food or eat takeaways regularly.

Eat st, lose weight with the Kebab Diet.