Tracking calories, and their importance

jkrauchick

So today was my first day logging my meals on mfp, but I have a problem.  My allotted calories are 1,310/day (I'll aim for 1,200), but I am currently sitting at 842 which leaves me with 468 calories still allowed.  Now, I know I'll be having a snack at around 7, but that will only be a banana.  Do I have to eat the remaining calories I have left?  Is it bad that I didn't eat the recommended caloric intake amount?  Oh, while I didn't eat "enough" calories, I did go over my given protein amount?!?!  Thanks ladies!  Oy vey, one day at a time!

lindanp

Thanks for asking this question OP and for the response kwith! I have been wondering the same thing and it's great to have it explained.

jkrauchick

kwith:  So, basically you're telling me I've been doing this all wrong!  Haha.  The way it was always explained to me was the more calories you burn, the more weight you lose and something about negative calories.  Thank you so much for being incredibly awesome and giving us all a little lesson tonight!  I know if I binge eat tonight, I'll completely lose myself, so I'll stay where I'm at for now.  Then again, I can bake those chocolate chip cookies FI has been asking about.  I have not worked out yet, I'm waiting for the monster to go to bed, and he didn't have a nap so it should be soon.  

Another question:  Should I skip the work out because I took in so few calories?

Thanks again!

jkrauchick

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_tracking-calories-and-their-importance?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:4cda3afb-f265-4be3-9466-d5e5e4bf1b17Post:92a2e4ba-44dd-4780-b34b-9c8ff5f7d5e9">Re: Tracking calories, and their importance</a>:
[QUOTE]A lot of people do it all wrong!  I did the first time I had to lose a ton of weight.  I was running daily and only netting about 700 calories, which definitely saw weight loss, but I was depressed, had no energy, and as soon as I decided "F this, I can't live like this" I gained all the weight back.  It takes time to see changes when you're doing it right, but it's sustainable and will last the rest of your life, which is worth it. As for today's workout, listen to your body.  If you have energy, or just don't want to break a new habit, feel free to do your workout - I probably would in your position, even if it was just a short one.  One day of being under calories isn't going to kill your progress (it's also not going to help you significantly - it's just one day). And if you can restrict yourself to just one, have a chocolate chip cookie.  Having zero guilt over eating treats is one reason I work out and food log.
Posted by kwitherington[/QUOTE]<div>
</div><div>Thank you!  Looks like I'll be whipping out the Ripped in 30 tonight!

</div>

meanpony

Hi there,

I think Kwith answered it all, but I just want to pass on info I got from my friend who is studying biochemistry. Unused protein simply leaves the body. It is important for muscle growth though. If you're over your protein intake on MFP, your body will grab what it needs and pass the rest. That's just what I have been told, I don't know if it's correct. I am on a high protein diet though, and sofar I am maintaining weight, and building muscle. So, I am thinking my friend is correct.

I also second Kwith, try to eat those calories! Especially when you're working out, 1200 doesn't strike me as much. If someone wants to correct me on this, please do. I have no idea what a normal calorie intake is, MFP recommended 1500 for me. And I work out a lot, so I eat way more than 1500. But, again, one day won't kill you. I'd work out as well, just to get into the habit of doing it daily, and then focus on eating all the calories tomorrow.

And I think it's really hard to estimate how many calories are burned, hence people undereat. I mean, try guesstimating how much you burn while lifting at a fast pace. I certainly can't. (I guess I could buy a heart rate monitor, but I haven't gotten around to that yet. I am still figuring out my ipod. I am technologically challenged.) You just have to play around and don't be afraid to up your calories.

krose83013

Oh my! I've been doing it wrong too!!! Ahh. My goal is 1200 a day. I'm lucky if I reach 1100. And I've been burning a min 500 calories at least 5 days a week. And I just mentioned this to FI and he's like yea. You don't eat! Which I do. That's how I gained this weight. My problem is that I commute 93 miles one way. So I'm getting up at 3:30 to head to the gym. Workout for an hour and then I shower and hit the road by 530, in the office by 7. I'm going to be "beefing" up my meals. Ps. Add me on MFP krose21987 if you want.

unchatenfrance

The problem is that the human body is not a closed energy system and sometimes it just doesn't want to conform to math or external rules. If you (general you) have a lot of fat to lose, you can get by eating at your BMR level and you will see results because your body has plenty of stored fat to run off of. The issue is that as you get closer to your target, the fat gets harder to lose, and as PPs have said, eating fewer calories is actually not the way to go at that point. If you're close to your target goal, aim for eating 15-20% under your TDEE (total daily energy expenditure) rather than trying to net around your BMR.

That being said, it's also important to listen to your body. If there is a day where you're, say, 300 calories under your daily loss goal and you are simply not hungry, there's no reason to force feed yourself. If there's another day when your body is asking for more food, give it more food. Plus refeed days are beneficial, especially if you're close to your goal as it sends your body the signal that there is no famine, so even if you cut calories over the next few days following a refeed, your body knows it's fine to run on a deficit because there is plenty of food out there. Weekly averages are a more useful gauge than a daily tally.

unchatenfrance

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_tracking-calories-and-their-importance?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:4cda3afb-f265-4be3-9466-d5e5e4bf1b17Post:48d165a1-65bc-44e9-8e1a-beb987a3ef3f">Re: Tracking calories, and their importance</a>:
[QUOTE]Unused protein simply leaves the body. 
Posted by meanpony[/QUOTE]

<div>My understanding is that like carbs, unused protein also gets stored as fat, as the body converts it into glucose, which, if unused, gets stored as fat. That being said, if you're active and eating protein (let's be generous and say 1 gram per pound of body weight), you're safe, especially if you consume protein with other macronutrients. Eating a ridiculous amoung of protein, however, and/or hitting up 50g of pure protein in one meal with zero carbs or fat - that's not a good idea, and that will get stored as fat.</div>

jkrauchick

Ahhh, it's so re-assuring to have so many bright women here!  I must have come to the right place.  

I currently have about 62 pounds I would like to lose, but I would be happy with 40 pounds before the wedding (which is in October).  Thank you all for your input and advice!

meanpony

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_tracking-calories-and-their-importance?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:4cda3afb-f265-4be3-9466-d5e5e4bf1b17Post:b0db51fe-91c3-4acc-bd04-e02896979ecb">Re: Tracking calories, and their importance</a>:
[QUOTE]In Response to Re: Tracking calories, and their importance : My understanding is that like carbs, unused protein also gets stored as fat, as the body converts it into glucose, which, if unused, gets stored as fat. That being said, if you're active and eating protein (let's be generous and say 1 gram per pound of body weight), you're safe, especially if you consume protein with other macronutrients. Eating a ridiculous amoung of protein, however, and/or hitting up 50g of pure protein in one meal with zero carbs or fat - that's not a good idea, and that will get stored as fat.
Posted by unchatenfrance[/QUOTE]

Ah, thank you. I currently eat protein with a meal, so there are other macronutrients involved. That's probably why I haven't gained then. And I don't think I am above the 1g, 1lb rule, but I'd have to check again. Thanks again!

mcda04

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_tracking-calories-and-their-importance?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:4cda3afb-f265-4be3-9466-d5e5e4bf1b17Post:baf5cbc1-464a-4011-8b9b-e44b71d2a9b9">Re:Tracking calories, and their importance</a>:
[QUOTE]Just wanted to say ditto everyone else. <strong>The 1200 and less thing has never worked for me</strong>. Right now, I am for 1500 gross calories. When I exercise, I don't necessarily eat much more, I just run a slightly higher "deficit" those days. But trying to maintain 1260 or whatever MFP recommended for me on my rest days was killing me and I'd end up late night binging because I was so hungry. Now, I eats steady 15001600 each day and just know that MFP is going to say I'm over if I don't work out or don't work out "enough". I feel better, I'm MUCH happier, and I'm still eating much less than the 24002700 calories I WAS eating each day with no exercise.
Posted by StageManager14[/QUOTE]

Same here.

When I lost my weight 2 years ago; I was eating between 17 & 1800 calories and I was dropping 1-2 lbs with diet alone. If I added weights I'd lose maybe 3-4 one week out of the month.

AdeleDazeem

I'm always floored when people are cool at 900 or even 1100 calories a day.  I was aiming for 1390/day when I was out of work and I could do it because I didn't expend a lot of energy.  As soon as I start walking places, being up and moving around - my stomach was GROWLING and I'm sitting much more at 1700/day (if I show some restraint). 

Listen to your bodies, but definitely net over 1200 every day.  Kwith explained the deal well.

krose83013

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_tracking-calories-and-their-importance?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:4cda3afb-f265-4be3-9466-d5e5e4bf1b17Post:56b1e353-fff8-4c2c-8c26-41b1842a2a02">Re: Tracking calories, and their importance</a>:
[QUOTE]I'm always floored when people are cool at 900 or even 1100 calories a day.  I was aiming for 1390/day when I was out of work and I could do it because I didn't expend a lot of energy.  As soon as I start walking places, being up and moving around - my stomach was GROWLING and I'm sitting much more at 1700/day (if I show some restraint).  Listen to your bodies, but definitely net over 1200 every day.  Kwith explained the deal well.
Posted by Joy2611[/QUOTE]

<div>My problem is that I get so busy at work and keep a bottle of water with me at all times. So even if I do get hungry during meetings I just drink water because I can't just stop and say "Hey I'm going to eat my snack in front of you all". It's just bad etiquette and people tend to frown on it in the office.</div><div>
</div><div>If I'm not in meetings, which is rare I try to keep some snacks in my drawer. I currenty have almonds, pecans and some other random stuff. </div><div>
</div><div>But I've been so used to just filling water in with my hunger pains with my commute and not always having something to snack on in my car I'm just used to it. But there are those occasional days where I just eat everything in sight. It's like I have a hollow leg, as my FI says. </div><div>
</div><div>So I'm trying to beef up the calorie goals. This morning I took a bagel with PB in my car for the drive in. </div><div>
</div><div>Thanks again for all the information ladies. Very informative and supportive.</div>

AdeleDazeem

Oh no, krose!  I understand that other people can do it - I just so totally can't.  Even if I'm busy at work, my whole body lets me know that I need. to. eat.  That, or the other people I work with are giving me the stink eye because I've become a raging biiiitch. 

You can add in higher calorie foods with your meals, as well.  Avocados, peanut butter, etc...  That will help you meet your goals without needing extra snacks or eating time.

Good luck!  :-)

entropicbeauty

Just wanted to pop in and say that everyone above had really good advice, particularly Kwith and Unchaten.

It really opens your eyes when you start to understand how the body functions - I hope the advice leads to successful sustainable weight loss for you

adp121

Based on what my dietician told me, yes it's important to get at least the minimum calories per day (avg. is ~ 1,200) that your body needs in order for it not to go into starvation mode. Personally i don't always reach my goal for the day, but i try to do it most of the days. 

Also, keep in mind that if you work out it will give you back calories that you've burned ...because you must replenish some of what was lost.

Try taking in most of your calories, protein, carbs, and fat during the day (like during work hrs) that way your not struggling to make it during dinner time ..which should be your lighter meal because you're going to bed and your body won't have time to really burn heavy stuff.

Also keep this in mind you should be 1) taking in at least 11 glasses of water (they now consider tea, coffee etc...in beverage counts) per day. 2) At least 9 fruits and veggie servings per day.

Hope that helps and good luck.  I use MFP as well and it's been a great resource for me.

unchatenfrance

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_tracking-calories-and-their-importance?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:4cda3afb-f265-4be3-9466-d5e5e4bf1b17Post:901ab4a5-ac78-4e52-85aa-61db45f79eb6">Re: Tracking calories, and their importance</a>:
[QUOTE]Try taking in most of your calories, protein, carbs, and fat during the day (like during work hrs) that way your not struggling to make it during dinner time ..which should be your lighter meal because you're going to bed and your body won't have time to really burn heavy stuff.Posted by adp121[/QUOTE]<div>
</div><div>That's a myth. The body doesn't stop digesting food or functioning when you fall asleep. It also doesn't really care what time of day you eat, or whether you eat at the same time of day every day or not, as long as you feed it. Plus going to bed unsated interferes with sleep for a lot of people. There is absolutely nothing inherently wrong with having a big dinner in and of itself, or eating after 7pm or 8pm or whatever fitness magazines recommend these days. 

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