Obesity Discussion Forums

[FatSlayer76]

I am going to start working out next week and I currently ingest 1600-1900 calories/day. If I burn 300 calories walking, do I need to eat 300 more calories per day to compensate for that burn?

[Gord0n]

I would say yes. I do the same thing. I track the calories I loose, and add that to my intake, as my calorie loss is the maximum I want it to be. I am trying to loses 1370 calories a day, which means I can have apx 1500 calories. So if I burn 500 at the gym, I eat 500 more calories. I go to the gym to get my activity level up, and to make sure that as I loose weight I still maintain my muscle mass.

[Mollymouser]

I "eat back" the calories burned via exercise.

[Gord0n]

Its also a great incentive to excersize.

"Hmmmmm I would like to treat myself to a small bag of pretzels, Ill just spend a half hour on the treadmill....sounds good"

Or a great deterrant.
"Hmmmmmm I would like to treat myself to a bigmac, Ill just spend 3 hours on the treadmill......................maybe I dont want that bigmac"

[Obesity Discussion]

Originally Posted by Gord0n

Its also a great incentive to excersize.

"Hmmmmm I would like to treat myself to a small bag of pretzels, Ill just spend a half hour on the treadmill....sounds good"

Or a great deterrant.
"Hmmmmmm I would like to treat myself to a bigmac, Ill just spend 3 hours on the treadmill......................maybe I dont want that bigmac"

So true!!! Every time I drink a beer I think to myself, there's 10 more minutes on the elliptical machine!!!


But to answer Fatslayer's question, you only need to compensate for the extra calories if by exercising it puts you at too low of a calorie deficit.

For example, if your body burns say 2600 calories a day on its own without exercise, and you decide to eat 1600 calories a day to create a 1000 calorie deficit each day......and that 1000 calorie deficit is your goal, then yes, you would want to add back the calories with more food. If you don't you'll just lose a little extra fat.

[FatSlayer76]

OD....how many calories should I be eating in general before the 1k deficit?

I am 31 yr old male, 5'9" & 318lbs....as of now I am sendentary as far as exercise.

[Gord0n]

Based on your age/height/weight, and the fact that you lead a relaxed lifestyle (not including workouts) You need to maintain 2975 calories a day. If you want to loose 1000 calories a day, you should only take in 1975/day. So round it down to 1900. per day.
This will bring your weightloss to apx 2-3 lb / week.

Just keep in mind, that if you cut most ofyour salt intake, your first 2 weeks may result in a much more rapid weightloss from waterweight. This is normal, and exciting as you see the pounds fly away. Just dont get discouraged when the weightloss slows way down after 2 weeks (To 2 - 3 lb a week.) I personally lost apx 15 lb in my first two weeks. And I have lost 12 in the last 4.

Good job on a good start. I dont like to advertise but I use this program
VidaOne Diet & Fitness for Windows XP/Vista
to keep track of my calories taken and burned. Its $35 but I find it very usefull. Im sure you can find a suitable free thing if you look hard enough tho. But I do suggest finding some way to keep a journal of your results. I love the little graphs of my loss, and I have a complete diary of everything I have eaten in the last 6 weeks.

[Obesity Discussion]

Originally Posted by FatSlayer76

OD....how many calories should I be eating in general before the 1k deficit?

I am 31 yr old male, 5'9" & 318lbs....as of now I am sendentary as far as exercise.

In order to maintain your current weight, you can eat 3250 calories a day. To lose 2lbs a week via a 1000 calorie deficit each day, you'll want to eat 2250 calories a day. Hope this helps.

[Gord0n]

And when that weight comes down, dont forget to alter your calorie intake every 10lbs or so, to compensate for the weightloss.

[FatSlayer76]

Thanks, guys. I have been eating about 1700/day....should I eat more to make sure my body doesn't go into starvation mode and start storing fat?

[Obesity Discussion]

Originally Posted by FatSlayer76

Thanks, guys. I have been eating about 1700/day....should I eat more to make sure my body doesn't go into starvation mode and start storing fat?

If you can maintain that you'll lose about 3lbs a week on average.....your body probably won't go into starvation mode, however most doctors recommend no more than a 2lb weight loss per week.

[FatSlayer76]

Yeah, I feel OK with 1700....I shoot for that and if I go a little over, no big deal....thanks.