calorie incrase on days i workout???

Hey everyone. I was just looking for some advice on something. I recently started counting calories again (did it in the past and it helped me lose a lot of weight) about a month ago. The past 2 weeks I have implemented some interval training on the treadmill (35-40 minutes of alternating running/jogging/walking) at least twice a week.

Here's the deal. On normal days when I'm not working out, I keep it around 1500 calories or below. I'm 5'4" and 145 lbs currently. On the days I work out, I am so hungry afterwards! I haven't wanted to increase my calories, though, because I don't want to defeat the purpose of working out. I work out in the late afternoon before dinner (between classes) and I'm just wondering if I should increase my calories on my workout days or leave it at 1500 to keep losing weight?

I'm losing really slowly (lost 5 lbs the first 2 weeks and then 1 lb in the second 2 weeks), so I don't want to do anything to hinder my weightloss.

Any suggestions would be helpful

i heard that keeping a deficit of more than, something like, 500 puts your body in starvation mode.  

i had asked the same question... it may be in one of my forum topics.

here is a few exerpts from a response i got from 'nycgirl' ( to not plagiarize)

"To lose 2 lbs a week you need to maintain a calorie deficit of 1000 per day (makes 7000 cals per week which is roughly 2 lbs)."

"If you eat 1200 cals per day you clearly will not be getting the full nutrition you need. If you do this for a day, here and there, it wouldn't harm you, but to maintain that low calorie of a diet long term could have deliterious effects not only on your diet but on your healthy overall."

I ususally have a light snack before my workout (weights and running), something that won't upset my stomach and will give me energy during the workout, like peanut butter, a banana, or some dried fruit.

Since you still have to eat dinner sometime after your workout, just swap some calories from your dinner to your pre and post workout snack.  You should eat something within 30-45 mins of your workout, as your body needs to recover from the exercise.

Original Post by loeloelaura:

i heard that keeping a deficit of more than, something like, 500 puts your body in starvation mode.  

So if it calculates me burning an average of 2000-2200 per day, I should only have a deficit of no more than 500?  Just seems like working out is pointless then (aside from muscle toning) if i'm going to turn around and eat what I worked off (or more).

I'm so confused, lol.

Working out not only burns calories, but it jumpstarts your metabolism which increases what your body burns even after you work out; so even if you do eat all of the calories you burn, it still has benefits. Exercise also builds muscle, even cardio does, which increases your base metabolic rate. More muscle= faster metabolism. I would stick with it; and I personally think having up to a 1000 cal deficit is fine. Any more than that is pushing it, however.

Original Post by dreamingescape:

Original Post by loeloelaura:

i heard that keeping a deficit of more than, something like, 500 puts your body in starvation mode.  

So if it calculates me burning an average of 2000-2200 per day, I should only have a deficit of no more than 500?  Just seems like working out is pointless then (aside from muscle toning) if i'm going to turn around and eat what I worked off (or more).

I'm so confused, lol.

 You can safely have a deficit between 500-800 calories a day for steady weight loss, to an absolute maximum of 1000 cals a day. With that being said, if you are extra hungry on workout days, maybe you should eat more. If you restrict yourself too much, you may not be able to stick to your current routine long.

Original Post by keb1984:

 You can safely have a deficit between 500-800 calories a day for steady weight loss, to an absolute maximum of 1000 cals a day. With that being said, if you are extra hungry on workout days, maybe you should eat more. If you restrict yourself too much, you may not be able to stick to your current routine long.

Thanks for the advice.  Sometimes I think I'm just so worried about going over my 1500 cals for the day that I'm not listening to my body.  In the past month I've only gone over ONE TIME, and it was only by about 50 calories.  I suppose eating an extra snack or a bit more at dinner (healthy, of course) wouldn't hurt if I'm really hungry.

I did ok last night after my workout.  I had a Kashi granola bar (fiber & protein) and then once I got home I made a protein shake with 1/2 orange juice and 1/2 fat free milk.  It wasn't bad and gave me 25g of protein!  Then I had a Healthy Choice chicken & shrimp meal (I use these once in a while to keep me on track calorie-wise and they fill me up! Plus, another 17g of protein) with a cup of raw cauliflower on the side.  I held me over until this morning, so that's good. :)

Original Post by dreamingescape:

Original Post by loeloelaura:

i heard that keeping a deficit of more than, something like, 500 puts your body in starvation mode.  

So if it calculates me burning an average of 2000-2200 per day, I should only have a deficit of no more than 500?  Just seems like working out is pointless then (aside from muscle toning) if i'm going to turn around and eat what I worked off (or more).

I'm so confused, lol.

you are not alone, so am I.