allowed 1300 calories,will exercise allow more on a diet program ?!
Question: I have been "faithfully" exercising since the end of Jan. for @ least 1 hour per day. and at this time I have not had the desired weight loss, so therefore want to try the calorie counting also and would like to know if calories burned exercising add or subtract from the 1200-1300 calories I will be allowed per day.
Answers:
One hour a day for 120 days you are saying.
What type of workout? If you really huff and puff the you are burning 500 calories an hour, if you are taking it easy you could be burning as little as 200 per hour, make sure you are at least to the point where you have trouble carrying a conversation while you workout. This should be at least 400 per hour.
Now 3500 calories burned is a pount of fat lost.
So you should have lost anywhere from 200*120/3500 = 7 pounds to 500*120/3500 = 17 pounds based on the intensity of your workout.
This may not be the case however if you are human. Burning more calories makes you hungrier and you will eat more. You will only lose that weight if you kept everything else the same!! that is you did not modify your diet. No extra banana, no bigger spoonfull of potatoes, etc. This is very hard if you work out a lot not to eat more.
Find your basal metabolic rate which is how much you burn doing nothing. Then eat that much only then do the workout. Part of the rate is your activity level, so put that the level is what it is without the workout. Or it will tell you you can eat more to maintina the weight at that higher activity level.
http://walking.about.com/cs/calories/l/blcalcalc.htm
Or you can find out what you are supposed to eat based on the activity level you will have then eat that much less. 500 calories a day is a nice number that brings it to 3500 a week which is exactly one pound a week. You can choose any numbers up to double that or anuy amount less and still be ok. You can then do the math to see how long it will take.
If you workout and count calories you cannot go wrong. The math doesnt lie. Just rememebr all the formulas are an estimate so you might actually be a bit off. If the actualt basal metabolic rate is 200 calories lower and you work out efficiently on a treadmill that was desinged to estimate a beginer and you burn 200 calories less than it says you will take 5 weeks to lose a pound since you are only saving 100 a day instead of 500 like you thought.
That will be hard to think you are doing well, always fudge the numbers against you if there is any doubt or the math will prove to you they are wrong by disenchanting you.
good luck
Other Answers:
Subtract the calories you burn.
Ok, some simple math here..no matter how much excercise that you do you have to keep your calorie deficit around 500 calories. For example my resting caloric needs in a day are around 1500 calories. I do 700 calories per day in excercise. That's 2200 calories to maintain and down to 1700 to loose. Anything below 1700 will kick you into starvation mode where you'll feel like crap and not loose a single pound. Don't under-eat, you need to build muscle to replace fat to sustain any weight loss.
Source(s):
115 lbs off in 1 year. No surgery.
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.
Here are the golden rules:
Initially cut down to 1200 calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices
Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)
Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.
Cardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.
To maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.
Good luck it worked for me it can work for anyone.
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