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Old 05-18-2002, 02:23 AM   #1
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WendiD HB User
How does exercise affect calorie requirements?

Thanks for reading my post! I have been wondering about something for a while and I am hoping that you guys have the answer.

My stats: I am 5'2, 120# and would like to lose the 5-10# that I gained while experimenting with different birth control pills.

My question: If I am trying to keep my calorie intake at 1200 per day (for weight loss) and I burn off 400 through exercise, does that mean that I should actually eat 1600 calories? Or, should I still eat 1200 calories whether I exercise that day or not?

Thank you!

 
Old 05-18-2002, 04:49 PM   #2
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Re: How does exercise affect calorie requirements?

well if u are doing weights, u may wanna bump up your calories just a bit, by eating a little more. 1600 is still a good deficit to see significant weight loss.

 
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Old 05-18-2002, 05:27 PM   #3
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Re: How does exercise affect calorie requirements?

Thank you for your reply. Most of my exercise is in the form of cardio. The only "weight training" I do consists of a few different toning videos using 3 and 5 pound hand weights.

So, if I am burning 400 calories on the treadmill or recumbent bike, I should up my calories by 400? 1600 calories just seems like an awful lot for someone who is only 5'2 and wants to lose the "last 10 pounds".

I have been eating healthy and exercizing every day for over 6 months and I haven't lost a pound so far (body fat has actually gone UP and clothes are tighter, although weight is the same), so maybe I do need to up my calorie intake. I've already tried lowering my carb intake and mixing up my exercise routine, but this weight is not coming off and I have no idea where to go from here.

Thanks for your help.

 
Old 05-18-2002, 11:31 PM   #4
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Re: How does exercise affect calorie requirements?

If you eat 1600 calories it will take you forever to lose that weight as you have very little reserve. It's taking you about 1680 calories a day to maintain 120lbs at your height. So eating 1600 will cause no weight loss. Stick with the 1200 calories a day as you will get the essential ingredients that you need. It takes about 1540 calories a day to maintain 110 lbs.
Excercising is considered in as calories burned but is just one way to reduce calories without starving.

Also consider that as you get closer to the goal it may take several weeks to lose just one pound. Good luck to you.

<p>[This message has been edited by Lindarella (edited 05-19-2002).]

 
Old 05-19-2002, 01:22 AM   #5
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Re: How does exercise affect calorie requirements?

Thank you. I will stay at 1200 then. It's just that I have been doing that for so long without results. I was starting to think that maybe my body has gone into starvation mode.

I'll keep working at it. Thanks again!

 
Old 05-19-2002, 06:39 AM   #6
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Re: How does exercise affect calorie requirements?

I think you'll do ok at 1200 Wendi. If it takes 1540 calories to maintain 110 and you're eating 1200, that's only a 340 calorie a day deficit. So it would take at least 10 days to lose 1 pound and that's not even considering any cheating. The excercise will help some.

Another tip would be to use an online calorie tracker. They're pretty cool. I use one at: <A HREF="http://www.******.com" TARGET=_blank>www.******.com</A>

Keep track of every morsel for a week or so to see if you're getting exactly 1200. Make sure to keep track of EVERY morsel, even the ones you go into the kitchen to sneak, even when you taste food with your fingers. <IMG SRC="http://www.healthboards.com/ubb/smile.gif"> I've lost 13 pounds using ****** since April 6th. I'm about where you are with 10 to go and it's slowing down now. I also eat 1200 a day. I've only went over 1200 once as I attended a pizza party. <IMG SRC="http://www.healthboards.com/ubb/biggrin.gif">

It's not harder to lose as you get closer to your goal, it's just that the calorie deficit you create get's smaller the more you lose so it just takes longer.

 
Old 05-19-2002, 05:51 PM   #7
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Re: How does exercise affect calorie requirements?

well true everyone's calorie requirements are different. i was on a 1500 calorie diet...i was 180 and went down to 145 at a nice pace...im also 5'9. but anyway 1200 sounds good for your height/weight and if u happen to go over a bit once in a while its ok cause it will increase your metabolism and trick your body into using more of what you eat instead of storing it as fat.

 
Old 05-19-2002, 11:05 PM   #8
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WendiD HB User
Re: How does exercise affect calorie requirements?

Thank you both for your replies. I have been very good about keeping track of my food intake. I write EVERYTHING down. The only problem I have is that I tend to overestimate the calories in items that aren't packaged with nutrition info or if I have a partial serving of an item, say 5 grapes or 2 bites of chicken. I tend to overestimate because I don't want to accidentally go over 1200. I may be eating less than 1200 calories here and there.

I'm mostly eating fresh fruit, lean protein or protein shakes and a serving or two of Fiber One cereal (14g of fiber per 1/2 cup!!!) without milk. I exercise an hour or more a day, either all cardio or a combination of cardio and toning with hand weights.

I WANT RESULTS!!!! I have been doing this for many months. In fact, I think I started at the end of last summer. So far, I have nothing to show for my efforts. My weight is EXACTLY the same, but now I can't fit into the jeans that I was wearing before I started this program. I'm gaining inches from the waist down. AAARRRGGGHHHH!!!!!! I'm frustrated!

 
Old 05-20-2002, 11:59 AM   #9
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Re: How does exercise affect calorie requirements?

Try swimming or yoga / pilates type exercises which help stretch long muscles and give you a leaner look. Your current exercise regime may be strengthening [increasing] the muscle mass around the rear and upper thighs.

Here's an old formula re: weight maintenance and calorie intake for adult females:

Sedentary [less than 20-30 min aerobic exercise at least 4 times per week]: 10 calories per pound to maintain a desired weight

Moderately active: 11 cal/lb

Very active [6+ hrs aerobic exercise per week]: 12 cal/lb

For adult males: add 1 to 2 cal/lb.

Do you monitor your heart rate during exercise? As your fitness level increases, it usually becomes more difficult to reach your target heart rate.

The formula to calculate your target heart rate is:

220 - [your age in years] x

85% for high intensity [pro/competitive athlete training level]

70% - 85% for moderate to moderate/high intensity

60% - 70% for beginners/seniors or for a low intensity work out.

 
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