When you are trying to lose weight, it is very common to go on a strict diet and add in exercise on top of that. There is a problem with this however and you can end up feeling too exhausted to keep going. This usually leads to quitting your diet entirely or giving up your exercises. If you want to avoid feeling exhausted, you need to provide your body with the right amount and kind of fuel to keep going.
First, let's talk about that simple ratio of reducing calories in + increasing exercise = weight loss. However, there is a problem in this simple equation. If you're not getting enough calories in, your body will go into starvation mode. You'll need to add another item to this equation to make sure that you're getting the right balance.
You'll need to figure out how many calories a day that you need, and then how many calories you burn at your exercises. For example, if you've cut down to 1200 calories a day, and you're burning 400 at the gym, that leaves you with only 800 calories for fuel. This is not nearly enough to keep you going. (I am on 1200 calories and exercising with my Jumpstart Medicine medically assisted weight loss... but I am under the supervision of a physician and I am getting all of my calories from lean protein (70%), complex non grain carbohydrates (25%), non fat dairy (5%), and I am taking a multivitamin.) I highly recommed Jumpstart. I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).
In this scenario, it would be better to eat a few more calories a day so that you're not running on empty. You can find the right balance by seeing how many calories your body needs to exist. This is usually around 1500 for women and 2000 for men. Anything above that and you'll gain weight. Too much below it and you won't have enough to stay healthy.
This means that on days where you exercise, you may need to eat a little bit more. Don't go overboard, but try to add a healthy snack on exercise days to help avoid having too little fuel. Remember, 3500 calories = 1 pound of fat. Without getting into complicated math, for each pound you want to lose, you'll need to cut 3500 calories out of your diet.
Simply put, if you're burning 400 calories a day in exercise, within a little over 8 days you would have lost a pound, if you're sticking with your normal caloric intake. It can get a little complicated, but the easy way is just to add up the calories you eat, subtract the amount you burn in exercise and see what you have left. Anything below 1200 calories a day for women and 1500 calories a day for men is not recommended.
You'll also need to supply your body with the right kind of fuel. You can't eat a brownie and expect to have it help you keep your strength up. Look for foods that are high in protein and low in fat with a low glycemic index. This will give you the energy you need to avoid feeling rundown. Healthy nuts like almonds are a great snack that can give you plenty of fuel for your workouts. Avoid sugary treats and stick with healthy alternatives for the best results.
Photo Credits: 1
Originally posted 2008-11-29 12:08:59. Republished by Old Post Promoter
Related Posts - Sibling Day Weekend Roundup While this is not Mother's Day or Father's day, I called this week's roundup post Sibling Day's Roundup because of the accomplishments that my younger sisters have achieved. One is getting ready to be in an all state juried art show, another is ramping up to audition for all county......
-
How to Exercise When It's Hot Summer is almost here and if you're trying to get healthy and start exercising more, there are plenty of reasons to get discouraged and stop. If you're not used to exercising in hot weather, it's also very easy to get sick. Let's look at some ways that you can...... - #1 Weight Loss Tip - The Journal A nationwide study of over 1500 people, who were overweight and obese, consisted of a half year of 30 minutes of exercise a day, a low-fat diet that had plenty of fruits and veggies. It was also recommended that they write in a journal how much they ate and how......
-
Getting Past Exercise Burnout Whether you are just starting out on an exercise plan, or you have been working out for years, exercise burnout can be a big problem. This is particularly true if you find exercising challenging, both from a motivational aspect and from a physical aspect. Burnout can easily derail your fitness...... -
How to Keep Fit When You Are Injured It happens to the best of us. You’re rolling along on your new diet and exercise plan and you’re starting to see results. You’re pumped, you’re on top of the world and then bang – an injury. At this point, you’ve got two main choices. You can give up, convinced......
Related Websites - Dave Ramsey Invaded My House I think I mentioned before that our family is doing Financial Peace University online. We just finished Week 8 last night. Now, let me tell you that my children are not the happiest of people that we are going through this as a family. They'd rather be playing on the......
-
Preconception Preconception health begins before the time of conception. Essential preconception planning will give your baby the best start in life by getting yourself healthy before you get pregnant.... -
Trolling Fishing Techniques Trolling is a great way to catch fish, in lakes, rivers or even out on the ocean. If you have never tried this type of fishing before, it’s actually quite enjoyable and chances are, you’ll be able to catch quite a few fish. There are a lot of different trolling...... -
After Easter Chocolate Hangover Burnoff How many women does it take to eat more than what is considered a reasonable amount of chocolate and/or chocolate Easter Eggs? ONE! ... if she is extremely cunning and quick off the mark. This of course describes me to a T. Image via Wikipedia God I love chocolate –...... -
A Healthy Weight Loss Diet Plan It is astonishing to see the number of individuals who think that the surest way to slim down is by starvation and though it might yield some result immediately, but no physician in his right mind would recommend such a desperate measure. Only healthy weight loss diets are favored......
- Supplements Diet Exercise Fitness
- Low Carb Diet Weight Management
- Atkins Diet Weight Management
- South Beach Diet Weight Management
Time the change your life? No longer content to live a sedentary lifestyle and revel in couch potatoism? Click here to download the 31 page the 100% FREE eBook "How to Lose Weight and Maintain a Healthy Lifestyle."
Categories:
calories, exercise, healthy eating
Tags:
6 comments ↓
THANK YOU.
for reminded the masses that we need TO EAT in order to get fit.
and consume MORE on the days we work out.
theres no need to fear the food!
You are welcome… Thanks for commenting… It is much appreciated.
[...] Ladder / Rich Leverage presents How to Fuel Your Body For Exercise posted at Weight Ladder, saying, “If you use this post please refer to writer as Weight [...]
[...] fuel in your body beforehand. A lack of salt, potassium and protein can lead to muscle cramps. Try to eat about a half hour before your workout. We’re not talking a full seven course meal here, but a nice little 100 calorie, well balanced [...]
[...] pressure medication; although, that doesn’t rule out water retention. I suppose there is a chance I wasn’t eating enough and my body went into starvation mode, but I don’t think so as I probably ate too many calories [...]
[...] aerobics help your body build lean muscle mass, which in turn, ramps up your metabolism. This is an easy way to start burning more calories all day long and will carry major health [...]
Leave a Comment