Low calorie diet and exercise - how to balance?
Discussion
Not sure if this is me being dumb, but I'm getting mixed messages from what I find on the net about this.
Scenario is that I have started an exercise plan (P90 - like P90X but an easy run in for the more unfit!) and combining that with a reduced calorie diet - going with Diet Chef as it plays well to my inherent laziness and I have read good things about the food quality and convenience.
So - the Diet Chef thing has good feedback on people losing 2-3lbs a week. The P90 I have done before and seen similar if not higher rates of loss. So by combining the two, I should see even more?
Or do I need to avoid having a diet that is too low in calories if I am exercising 6 times a week... confused to say the least.
Final question - what is a sensible/safe weight loss per week and why?
Scenario is that I have started an exercise plan (P90 - like P90X but an easy run in for the more unfit!) and combining that with a reduced calorie diet - going with Diet Chef as it plays well to my inherent laziness and I have read good things about the food quality and convenience.
So - the Diet Chef thing has good feedback on people losing 2-3lbs a week. The P90 I have done before and seen similar if not higher rates of loss. So by combining the two, I should see even more?
Or do I need to avoid having a diet that is too low in calories if I am exercising 6 times a week... confused to say the least.
Final question - what is a sensible/safe weight loss per week and why?
It's all relative.
If your body required X amount of calories when doing f
k all, exercise-wise, then a low calorie diet will be X-500 for example.
When doing P90, or any exercise for that matter, your body will require X+500 therefore X will (can) constitute a low calorie diet.
That's all very simplistic but the 'simple science' around it is - if you consume more than you expend you put weight on and if you expend more than you consume then you lose weight - just make X = less than what you're expending.
The next stage is looking at what you eat but I think unless you're striving for a very high standard of anything, performance or appearance-wise, then common sense should be enough for you to see good results.
ETA. I can't remember what the exact figures are (and they're probably very "guideline" anyway) but I'm pretty sure that a 500cal per day deficit will result in a weight loss of around 1lb per week. This probably doesn't take into account any exercise / muscle gain etc etc but 500cal per day deficit would probably be a good starting point.
If your body required X amount of calories when doing f
k all, exercise-wise, then a low calorie diet will be X-500 for example.When doing P90, or any exercise for that matter, your body will require X+500 therefore X will (can) constitute a low calorie diet.
That's all very simplistic but the 'simple science' around it is - if you consume more than you expend you put weight on and if you expend more than you consume then you lose weight - just make X = less than what you're expending.
The next stage is looking at what you eat but I think unless you're striving for a very high standard of anything, performance or appearance-wise, then common sense should be enough for you to see good results.
ETA. I can't remember what the exact figures are (and they're probably very "guideline" anyway) but I'm pretty sure that a 500cal per day deficit will result in a weight loss of around 1lb per week. This probably doesn't take into account any exercise / muscle gain etc etc but 500cal per day deficit would probably be a good starting point.
Edited by roboxm3 on Thursday 11th April 14:40
ah - okay.
Was aware of the basics, just concerned that if I created too much of a defecit, would this have a detremental effect.
For example. Taking standard Men's daily recommendations of 2500 calories. If I do exercise which burns 400 calories, it would therefore mean that to reach my daily recommendation I would need to consume 2900 calories. But, if I also have a low calorie diet of around 1200 calories a day, that defecit is then 1700. Will that shock the body into some kind of state whereby weight loss is not optimal and the good that I think I am doing by exercising and dieting is actually counterproductive?
Was aware of the basics, just concerned that if I created too much of a defecit, would this have a detremental effect.
For example. Taking standard Men's daily recommendations of 2500 calories. If I do exercise which burns 400 calories, it would therefore mean that to reach my daily recommendation I would need to consume 2900 calories. But, if I also have a low calorie diet of around 1200 calories a day, that defecit is then 1700. Will that shock the body into some kind of state whereby weight loss is not optimal and the good that I think I am doing by exercising and dieting is actually counterproductive?
Depends. Increasing your exercise routine by a lot (even without the X I'm sure it's a tough regime) and reducing your calories, will mess about with your cortisol, leptin and ghrelin levels, not to mention your willpower. In other words, you'll manage but it'll be a toughie.
Does P90 not have diet recommendations? I know Insanity does (related Beach Body product).
Does P90 not have diet recommendations? I know Insanity does (related Beach Body product).
Edited by Hoofy on Thursday 11th April 15:27
It does, but I originally bought it back in 2008 and through various international moves I have lost that part of the kit. If I remember rightly it follows the Michis Ladder principal of trying to eat from tier 1 and 2 mainly. So lots of fruit, veg, lean protein and good fish. But keeping the protein down to 4oz portions with unlimited veg.
Makes me think that it is not too far off the diet chef ethos which seems fairly balanced.
I've been on it 12 days so far and its going well and feeling great, so will keep at it. Just wanted to make sure that I wasnt missing a trick.
Makes me think that it is not too far off the diet chef ethos which seems fairly balanced.
I've been on it 12 days so far and its going well and feeling great, so will keep at it. Just wanted to make sure that I wasnt missing a trick.
Slimming World is effectively that type of diet too! Well, how my missus does it it is. Protein (meat, fish) and veg. she can hve a fry up breakie, proper homemade chips (that she cuts her own), makes own chicken soups in slow cooker. She's losing an average of 1-2lbs a week and has so far lost 5st in 18months. She does exercise too.
I really should start dieting, but I need to find a balance of diet and my sprint training, cycling etc.
I really should start dieting, but I need to find a balance of diet and my sprint training, cycling etc.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff