http://sweat365.com/forum/ Forums Tag: calories en Sat, 25 May 2013 23:33:07 +0000 http://sweat365.com/forum/topic/442#post-3099 Tue, 04 May 2010 18:18:34 +0000 vega 3099@http://sweat365.com/forum/ <p>I can see the argument in that someone who is training for a marathon will probably require more calories to sustain the training and as a result not lose any weight. But I would also note that if done right, you probably wouldn't gain any weight either because you're basically fueling your training. If you follow this thinking then if you reduce your calorie intake just slightly then you should lose a pound or two every two weeks. It depends on how much calories you cut each week. Also if you are at an ideal weight and you just want to lose those last pesky 10 pounds then it will take more time than for someone who is overweight or obese.</p> <p>Vega Sinclair, <a href="http://www.goldenrule.com/health/health-savings.shtml">HSA</a> Advisor </p> http://sweat365.com/forum/topic/746#post-3080 Mon, 29 Mar 2010 23:00:30 +0000 Brad Hefta-Gaub 3080@http://sweat365.com/forum/ <p>When it's all said and done, losing weight is all about eating fewer calories than you burn through activity.</p> <p>Everyone is a little different about what is going to inspire them and keep them motivated, but in general here are a couple tips that I found worked for me personally.</p> <p>1) Whole foods are going to provide more nutrition and fill you up better than "processed foods"... it means more work, but making yourself a "appropriate" calorie meal is always healthier than eating a frozen diet meal. For example, eat a fresh apple for a snack instead of a "diet bar".</p> <p>2) Don't skip breakfast -- It's true breakfast is the most important meal. Many studies show that people who skip breakfast are more likely to be overweight. Why? Well, maybe we overeat later in the day to make up for the nutrition we missed at breakfast.</p> <p>3) Track your calories eaten and calories burned... it's amazing how easy it is to assume you're eating less or burning more than you actually are.</p> <p>For me personally I found that when I lost weight (over 60lbs) it was easiest to set up a set of meals that I could easily prepare, and I knew how many calories they had. Since I'm relatively small framed, but goal to lose weight was about 1200-1500 calories a day. Please check with your doctor to determine what's right for you.</p> <p>So for example, for breakfast, I made myself an "egg sandwich" -- I used an english muffin, some egg-whites, and a slice of lean turkey meat. I avoided cheese and mayo... and got this meal down to 200 calories. I pretty reasonable morning serving size. Lunches, I would alternate between a couple meals, but usually it was a salad. Again, I skipped the cheese and dressing, and focused on lots of vegetables and lean meat (tuna some days, turkey other days). I'd sometimes eat non-fat cottage cheese with it. I tried to keep my lunch to 400-500 calories. This would leave me about 500-800 calories for dinner. Which is actually a lot for one meal, but since I wanted to give my wife more freedom to not worry about my "diet" when she made dinner, or give me more freedom to make an enjoyable meal for her when I made dinner, I found that it worked for me, to save those calories for dinner with the family.</p> <p>Anyway, whatever approach you choose, I wish you luck! You can do it! </p> http://sweat365.com/forum/topic/746#post-3078 Sat, 27 Mar 2010 10:16:53 +0000 cynnedd 3078@http://sweat365.com/forum/ <p>I'm new to this and slowly changing my life style towards more nutritional eating. I'm slightly confused whether it is better to aim for hitting the daily calorie target by eating meals which have a similar calorie balance (ie 6 meals per day at 350 calories per meal) or simple eat to the calorie target regardless of calories per meal. </p> http://sweat365.com/forum/topic/593#post-2515 Thu, 06 Nov 2008 00:10:53 +0000 dogamk 2515@http://sweat365.com/forum/ <p>After couple months of diet and calculating calories, here are the results coming. Feeling good, take control over food and couple of pounds lighter. This program is good. Its working.<br /> Here is how you calculate your calories burned</p> <p><a>calories burned</a></p> <p><a href="http://www.healthstatus.com/health_blog/2008/03/11/calories-burned-how-many-a-day/" rel="nofollow">http://www.healthstatus.com/health_blog/2008/03/11/calories-burned-how-many-a-day/</a> </p> http://sweat365.com/forum/topic/442#post-2188 Fri, 22 Aug 2008 00:19:31 +0000 msteechur 2188@http://sweat365.com/forum/ <p>I know this is a month old, but I'm going to back up what Brad said. Voice of experience here (and I know his is too). I've lost over 100 lbs. and running was a BIG part of that. </p> <p>When you start running you will find you're more hungry. You're revving your metabolism quite a bit and your body is going to say "Whoa now, Nellie! You're asking me to do more here. What is in it for ME?" You can explain the buff hiney, the great legs, and the runner's physique, but it's pretty much just gonna want another cookie...or ten.</p> <p>So if you TRULY want to be serious about losing weight and gaining fitness you have to balance it. It truly IS a number's game. I work with people who go one way or the other. Either they restrict calories and workout to the point where I'm practically screeching at them, "You HAVE to put fuel in your tank if you're going to ask it to perform like this!" or I'm gently pointing out that "It's great that you ran 3 miles, but um...your Big Mac and large fries was about 800 calories and you only burned about 300." It's really hard to "guesstimate" what your calories in vs out are without journaling. </p> <p>I know...journaling is a four letter word to some people. BUT, if you look at the National Weight Loss Registry, they have tracked people who have lost and kept off weight, for many years. And it shows that those of us who are successful at weight loss, long term, journal our food. I journal every day. Sure, I could wing it, but why would I? If I need to lose ten pounds, for example, and I know that all week I ate an average of 2500 calories and burned an average of 500 calories I know I'm eating about 2000 calories a day. If I want to lose 2 pounds a week I can cut back 500 calories a day and lose about a pound a week, or 1000 calories a day and lose 2. Or I can up my exercise a bit and cut back 750 calories a day. But if I don't JOURNAL, how can I truly "know" I'm not cutting back too much or not enough? </p> <p>So I'd suggest take a look at one of the free online program (www.fitday.com <a href="http://www.sparkpeople.com" rel="nofollow">http://www.sparkpeople.com</a>) and just journal your food while you're training. You'll soon enough figure out what it takes to lose a little and you won't be "guessing". </p> <p>Like I said...still journal here. I will probably never stop. When someone does ask if I will, I just say I might stop when I've maintained a healthy weight for as long as I maintained obesity. So when I'm about 70, or so, I might stop journaling. Until then, it's a small price to pay for good health and maintaining weight loss.</p> <p>Tory<br /> <a href="http://www.journey-fitness.com" rel="nofollow">http://www.journey-fitness.com</a> </p> http://sweat365.com/forum/topic/442#post-1781 Wed, 25 Jun 2008 18:54:55 +0000 Magda 1781@http://sweat365.com/forum/ <p>I agree with all of the comments above. I would like to get rid of a few more pounds but it is tough to do this when training because there is no denying that I get hungry after certain training days (I find the afternoon of and the day after my long run are my 'hungry days'). What I do is stick to a calorie per day restriction, I do take care to make sure every meal is healthy and has enough protein, carbs and fat (e.g. I will not replace a meal with a chocolate bar and chips). I try not to be obsessive about calorie bookkeeping, if I have more than I planned in one meal I 'shave' it off the next meal or over the next day. I decided a few months ago that I was done with my love/hate relationship with the scale and I now focus on body fat % and events as my goals. Good luck with your training! </p> http://sweat365.com/forum/topic/442#post-1777 Wed, 25 Jun 2008 16:37:49 +0000 Brad Hefta-Gaub 1777@http://sweat365.com/forum/ <p>I agree with what sippi33 is saying here. If you are attempting to reach a "timed goal" in your half marathon to achieve a personal best record, then it's very hard to "diet to lose weight" while also training.</p> <p>If your half marathon goal is simply, "I want to run a half marathon"... which by the way is a GREAT goal... then you are more likely to have weight loss success.</p> <p>Kate's feedback is also a common story you hear from a lot of people.</p> <p>I think the key is to realize that to lose weight you probably need to be serious about restricting your diet (and of course eating a healthy balance)... and getting regular exercise. The half marathon training plan will be great regular exercise. But you can't fall into the trap of saying "I'm exercising so much, I can eat whatever I want."</p> <p>I've fallen into this trap before... I'm up to about 149lbs (9lbs heavier than my prefered weight) since about 9 months ago, when I started training for a time goal marathon. The training was hard and I was always hungry, and so I ate. The result... I gained weight. Of course, I know I shouldn't have eaten most of what I ate, and I would have done better on my time goal had I actually paid close attention to my food and eaten healthier.</p> <p>Anyway, good luck! You'll do great, I'm sure! </p> http://sweat365.com/forum/topic/442#post-1773 Wed, 25 Jun 2008 12:23:27 +0000 Kate 1773@http://sweat365.com/forum/ <p>Just speaking from experience, it was harder for me to lose weight when training for a half marathon. I thought when I trained for my first one, I'd easily shed pounds over 3 months. When you are running more, you tend to be more hungry. I didn't overeat or binge, but I just ate a little more than normal (fearing if I didn't have enough I'd hurt my training). I stayed the same, even though my miles increased greatly. It's all a balancing act, but I do remember reading an article by Lisa Sabin about running more and how it's harder to loose the weight. If I can find the post, I'll put up the link :) </p> http://sweat365.com/forum/topic/442#post-1772 Wed, 25 Jun 2008 08:41:02 +0000 sippi33 1772@http://sweat365.com/forum/ <p>I tend to agree with the majority of what Brad said. But I look at the hunger issue a bit different. I feel with time any healthy physically active person could run a half-marathon, but to run against time is different. Finishing it is just a case of logging miles. Nothing wrong with that. It's what I do. I run to run. But to meet a timed goal I agree your diet is much more important. Sincerely wish you the best in your goals. </p> http://sweat365.com/forum/topic/442#post-1770 Wed, 25 Jun 2008 07:44:31 +0000 Brad Hefta-Gaub 1770@http://sweat365.com/forum/ <p>Welcome, and good luck on your goals!</p> <p>It sounds like you've got a pretty good understanding of the issues you'll face as you train for a half marathon and attempt to lose weight. It's great that you're focusing more on your race goal, than on weight loss... but it's totally reasonable to want to accomplish both.</p> <p>I think the key will be to fight the urge to eat a lot more food. When you train for something like a half marathon, you're body will be hungry... since it is doing hard work. But if you focus on eating a balanced diet, and you pay attention to how many calories you're eating, you can manage your calories in and calories out a lot better.</p> <p>I'm sure other people will have other thoughts on this. But my advice would be to do the training program, and track your calorie intake... watch what happens over the first couple weeks. If you are feeling really hungry and losing weight quickly, then you need to eat a little more. If you are feeling hungry, eating to stop the hunger, and gaining weight, and you see that you really have increased your calorie intake to make the hunger go away... then you may be eating a little too much.</p> <p>One thing that people often forget is that if you're losing weight... then you'll probably feel hungry. That's just how it is.</p> <p>Anyway... good luck! I'm rooting for you! </p> http://sweat365.com/forum/topic/442#post-1769 Wed, 25 Jun 2008 06:35:44 +0000 mandy71487 1769@http://sweat365.com/forum/ <p>I am running my first half marathon this coming fall. I am also trying/hoping to lose about 10 pounds and tone up a little bit. I have always loved to run and have always wanted to run a marathon, so losing weight was not my main reason for doing it but I will admit that I considered some possible weight loss a perk. I am planning on using the training schedule on this website for beginners, and until it is time to start (about a month) i am just trying to maintain my 15-20 mi/wk running schedule. I eat healthy, lean protein, whole grains, fruits and veggies and only drink water. My question is how can I lose the weight while still staying healthy and properly nourished? I know weight loss is a number game with calories in and out. I dont want to risk my training and overall health by restricting my calorie intake too much, but i really want to lose the weight! Do most people that go from running a few times a week for fitness to training for marathons usually lose weight as a side effect? what should i do? </p> http://sweat365.com/forum/topic/103#post-356 Tue, 26 Jun 2007 18:38:22 +0000 clukasik 356@http://sweat365.com/forum/ <p>and I definately agree with Robin that a nurtrition forum would be great - and a 'Lisa' for nutrition really swell! I constantly struggle with getting sufficient carbs to fuel long workouts without gaining weight and also have been doing some research into Alkaline vs Acid foods lately and would certainly love to have a discussion area to bounce thoughts around. </p> http://sweat365.com/forum/topic/103#post-355 Tue, 26 Jun 2007 18:30:15 +0000 clukasik 355@http://sweat365.com/forum/ <p>I've used Calorie King in the past as a food journal (their database of food seems really quite comprehensive) and also hear that folks love FitDay. I'm sure you're weighing a 'build it' vs 'partner it' approach - if either of them have any partner programs I'd think they'd be among the most widely used. </p> http://sweat365.com/forum/topic/109#post-349 Mon, 25 Jun 2007 23:47:47 +0000 Lisa Sabin 349@http://sweat365.com/forum/ <p>Adarian is correct. Your body adapts to the training, so it's best to keep changing your program and challenging yourself. Remember the 10% rule though, don't increase mileage by more than 10% per week. </p> http://sweat365.com/forum/topic/109#post-319 Sat, 23 Jun 2007 05:36:59 +0000 adarian 319@http://sweat365.com/forum/ <p>The old saying goes if you walk a mile and run a mile you would burn the same amount of calories because of the time involved.<br /> No matter what to continue losing weight without altering calorie intake, the level of intensity or the durations of the exercise must increase.<br /> Because as your level of fitness increases you will burn less calories doing the same exercise at the same level of intensity or duration. </p> http://sweat365.com/forum/topic/109#post-309 Wed, 20 Jun 2007 23:54:36 +0000 Brad Hefta-Gaub 309@http://sweat365.com/forum/ <p>That's an idea I can get behind! </p> http://sweat365.com/forum/topic/109#post-308 Wed, 20 Jun 2007 23:08:33 +0000 Phil Sabin 308@http://sweat365.com/forum/ <p>I am a huge advocate of mixing in lots of different exercises. </p> <p>Running is a great exercise for losing weight, but most people can't do it every day. Walking is a great exercise for your off days and can be done everyday by most people.</p> <p>Then you don't have to worry about which is the best, because you end up doing both. :-) </p> http://sweat365.com/forum/topic/109#post-301 Tue, 19 Jun 2007 07:11:17 +0000 Brad Hefta-Gaub 301@http://sweat365.com/forum/ <p>Hopefully others on the forum jump in on this as well, but I have to say I think it's really unfortunate that this PT gave you this advice and continued the spreading of what I like to call the <em>myth of 'fat burning zone'</em>.</p> <p>There are aspects of what this PT told you that are true. Namely that at a lower heartrate a greater PERCENTAGE of the calories being burned will come from fat. </p> <p>But there is information missing in the statement, that leads to the myth that you'll burn more fat at a lower heart rate. Namely, at a lower heart rate much fewer calories are being burned than at a higher heart rate. So at a low heart rate less total fat calories and less total calories from blood sugars are being burned.</p> <p>Walking is a great activity... and it certainly is much better than no activity. But there is no question, minute for minute, mile for mile, running will burn more total calories and more total calories from fat than walking will.</p> <p>There is an article in our library section that discusses heart rate zones. And although it wasn't written specifically to discuss weight loss, it does speak to this very common question. <a href="http://sweat365.com/library/articles/heart-rate-zones/">You may want to check that article out.</a></p> <p>In your question you ask about 3 hour of walking a week vs. 1 hour of running a week. Now of course, this is a more complicated question because you've changed the amount of time you're committing to walking vs. running.</p> <p>So, let's look at one technique to estimate the differences in calories burned by these two activities.</p> <p>The typically accepted value of METs for "Walking for exercise, 3.5mph, brisk pace" is 3.8 METs. Running at a 10min/mile is listed as 10.0 METs. (For more information on METs and how they related to calories, check out the article <a href="http://sweat365.com/library/articles/calories-burned/">Burned by Calories Burned</a> in our library.)</p> <p>If you accept these MET values, and using the formula cal=MET*Hours*Kg then walking 3.5mph for 3hours would burn slightly more calories (11.4 calories per kg) than running 6mph for 1hour (10 calories per kg). But if you ran for 30 minutes each day, you'd easily burn more calories at (15 calories per kg). </p> http://sweat365.com/forum/topic/109#post-298 Tue, 19 Jun 2007 05:24:35 +0000 balbert 298@http://sweat365.com/forum/ <p>So when I first started to get back into training, it was mainly to loose weight for my upcoming trip to Hawaii. Saw pictures of myself from a previous trip and didn't want to look like a beached white whale. </p> <p>Having not done any real physical activity in a while I, started by walking and actually found in the end that i lost most of my weight from that, only starting to run towards the end my training.</p> <p>I once asked a PT what was better for loosing weight, walking or running. She said that walking can help you loose more weight because at the lower heart rates your body can more easily convert the fat to energy. Were when running and at a higher heart rate, your body basically converts the sugars already in your blood instead of actually burning the fat.</p> <p>Is this basically the deal? I know that diet and such is a big part of it, but could I loose more weight if I was to walk for an hour or longer 3 days a week as apposed to running for say 20 minutes 3 days a week? </p> http://sweat365.com/forum/topic/103#post-297 Tue, 19 Jun 2007 05:18:02 +0000 gardenmentor 297@http://sweat365.com/forum/ <p>What about adding a forum for food/nutrition? I was ready to post some information on genetically modified foods, and realized there wasn't a forum for this topic. :) </p>