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.
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Originally posted 2008-11-29 12:08:59. Republished by Blog Post Promoter
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7 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.
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One of the hardest things I have to do is try to teach people that they have to eat to lose weight. Thanks for explaining it so well!
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