Lunch Question

nikegrl688 · January 2013

So I am trying to cut my calories to start off my first week... I have been trying to get between 1200 and 1400 maximum for any given day.

I went to Subway today for lunch and had a 6" subway club on wheat with lettuce, pickles, green peppers, cucumbers, and oil and vinegar... No cheese, no mayo and I dont miss it.

I cannot find where I can calculate all my calories for that. I just need to know if this is a good lunch or if I need to adjust what I am eating so far.

Lobsters25 · January 2013

Isn't this it? The description says what it includes-and mayo and cheese are not on there.

http://www.subway.com/Nutrition/Files/CanNutritionValues.pdf

nikegrl688 · January 2013

Lobster,

Thank you!! I looked and looked but I have been so busy at work today, maybe I missed it. Thank you for your help. Total is came to 470 cals... I think good considering I am going to work out tonight.

THANK YOU

nikegrl688 · January 2013

I am eating 1200-1400 cals a day and then working out... I am not a morning person!! I cant work out in the morning. I will do 5 small meals a day to get 1200 cals minimum and work out at night between my last snack and dinner.

Lobsters25 · January 2013

Oh no nike! Depending on your workout, there's a good chance you need to be eating more than that! I know it sounds weird, but you have to eat more when your working out in order to lose weight, but your body has to have fuel to burn fat and build muscle.
You might want to use something like My Fitness Pal to help you figure out what you really need to be eating.

entropicbeauty · January 2013

@Nikegrl - what Xcaly is trying to say is, you need to NET that 1200-1400 calories. Are you using an ap like myfitnesspal to track calories?

If you only eat 1200 calories a day, then exercise and burn 300 calories in an intense session, you're only NETTING 900 calories for the day...and that will put you into starvation mode if you keep that up.

nikegrl688 · January 2013

Im on spark people now... I hated myfitnesspal last time I used it.
Is there a difference between the two?

Lobsters25 · January 2013

I haven't used sparkpeople in forever- but I know back in the day it didn't add back calories for working out. You don't need to use MFP, just make sure that your calorie goal is your net - so if you want your net to be 1200 and you burn 300 working out, you need to be eating about 1500 cals.

nikegrl688 · January 2013

It is not an app but a website but I can access it from my phone. It tells me to have so many calories a day but does not say to eat more because I worked out...

If I do a mile walk, I would still intake the same amount of calories

Lobsters25 · January 2013

that can cause problems, and will hinder your weight loss nike. think of the extreme scenario - if you ran a marathon, but were still maybe trying to lose a few lbs - spark people would tell you to eat your normal daily amount. you would pass out while running on that amount of fuel, because your body needs to have enough energy to expend. if you don't give it enough fuel, it's going to hold on to every thing possible in your body (fat included) to make sure it has the bare minimum to survive on.

a bit of an extreme example, but does that make sense? now, I don't think a mile walk would do that much damage, but anything more probably requires more calories.

nikegrl688 · January 2013

So flow the calorie plan and when I work out, Have another snack or small meal before and after? Would that make more sense to follow the goals I want to achieve?

Lobsters25 · January 2013

Yeah, figure out your calorie burn for working out, and build that amount back in. That being said, you don't have to eat it right before or after (unless you have world's fastest metabolism.) No need to stuff yourself before bed bc you had a great workout or anything. That's why you'll see most people here talking about finding high protein snacks and such, because they're adding in calories burned during their workouts in a healthy manner during different points in the day.

entropicbeauty · January 2013

@Stage - I just calculated 45 minutes of elliptical use with my weight and it told me TWICE what my FitBit and the Elliptical machine tell me....that can't be right.

firewaterx · January 2013

I personally disagree with eating all burned calories back . I never lose weight that way and in fact gain if I do that . I think each individual needs to find what works for them . If you can eat those calories back and actually lose weight more power to you . I know they don't do that on biggest loser or any other dieticians I've been to have never said to eat all the cals back . I'm just saying it doesn't work for me . I am also treated for an under active thyroid so maybe i just can't eat as much as others I'm also under five feet and need to lose about 8 pounds . So I need less than others. I just think everyone needs to find what works for them and make sure they are getting all their nutrients regardless

firewaterx · January 2013

i usually eat about 1000-1200 and burn 400-600 . I eat more on the weekends up to 1600-1700 and even when i do that i gain . it is frustrating. i am very short though and am currently trying to stabilize my thyroid levels. im 4'11 and 118 trying to get to 108-110. i gained when i eat more than 1200-1300 max even if i am burning 600-800 cals in a workout.

firewaterx · January 2013

I've been to a nutritionist they recommended eating a flat 1400 a day and to continue working out like I do . Thing is I do lose weight when I do what I described . However I gain when I eat more. It's unfortunate but I think it's part of being small and having a slow metabolism already. When I'm consistent I lose weight. If I splurge with eating I gain .

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