Nutrition question
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1542 days
kylie posted 50 weeks ago.
Like most weight/nutrition stuff, I think it will be pretty personal. I found that this year, when I've been eating more cals (although also better foods) than before, I've had an easier time losing weight. Other years during IM training I lost some but plateaued soon -- I think a big part of that was too large of a deficit and my body conserving all it could and my metabolism slowing down.
I've heard that you want to have a deficit of around 1000 and no more, but I'm not remembering a source on that right now. Another thing to keep in mind is how accurate the counter on FitDay is -- I haven't used it in a while, but I believe I found it good on food cals but to overestimate those burned with exercise. I'd have to take a look again to be sure, but compare it to what other fitness sites say about cals burned for your size and activity and HR and such.
As for getting in an extra 200ish cals, I've found a few things work for me. Moving from lite to regular yogurt (and the same with cottage cheese). Eating more whole grains. Adding a drink with meals (non-alcoholic... I mean like a juice). I think the other thing that helped me was moving away from the sugary (sometimes pure sugar like fruit snacks) to more balanced snacks: crackers and cheese and an apple, apple slices with peanut butter, etc.
I know there is a lot here, and I'm really not positive on all of it but am working off what I remember and go by, but I'm done now :) Good luck!
Oh, and once I had a smaller deficit I felt my workouts have a greater benefit and getting easier. I found myself getting in much better shape from them, able to perform better, and recovering better.
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I need some help with this one from those with experience in calories in vs. calories burned.
Per fitday.com, I've burned 4686 cals from my basal requirements and a long ride I just finished and have only eaten 2726 cals. This leaves me in a deficit of about 1500 cals. I am currently trying to lose weight before I start IM training, but I'm worried that with this amount of a deficit that I will actually gain weight as the body reacts to not enough cals in. This is actually the second day in a row that I've had this deficit.
Is my logic on this correct? And can I make up for it the next day?
I know what you're thinking, eat more to make up for it... I did and now I'm full. And it's time for bed (I work the night shift, but only for two more days), so I can't really eat much more. :(
I guess on days that I know I'll be putting in a long effort, I'll have to eat more prior or afterwards to make up for it. But is it a big deal to have that much of a deficit?
-Toni
The only thing we have to fear is fear itself. - FDR