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Burning 2000-3200 calories (with exercise alone)


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Hi I'm new to this site. I'll start off by saying I'm  a 24 female that weighs 146lbs. I was 120lbs a year ago and that is where I am comfortable. Anyway I want to know how many calories I should eat if I am burning 2000-3200 with exercise alone and want to lose at least 3 pounds (preferably 4) a week. I only exercise 4 days a week morning and evening. The rest of the time I am pretty sedentary other than the fact that I have a 2 1/2 year old to take care of. I am a stay at home mom at the moment. 

 

Also, is it okay to cut my calories the days that I don't exercise? I would think it would make me gain weight if I ate the same on my lazy days as I do the days that I exercise. I don't know. If anyone does please reply.

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First of all 3-4 pounds a week is not realistic or healthy for someone who is not obese or morbidly obese. A realistic goal is 1-2lbs.

 

How tall are you?

How often and what are you doing to burn that much in a day from exercise alone? It sounds extreme to me considering your already average weight (though that statement could be wrong if you were like 5'-5'2")

 

I'm 5'6. Maybe for some people my weight is normal but for me it is unusual and when my stomach and thighs protrude that kind of shows that I am overweight. Maybe not obese but nobody wants to get there before watching their weight. I'd say gaining 26lbs in two months and keeping it on for a year is a little much wouldn't you. I like to be fit and thin, not pleasantly plump. But then again I guess everyone has a preference. I use a body bike for several hrs. It has a cal counter, although I subtract 20% knowing that those aren't 100% accurate . That is how I burn that much.

Any helpful information would be greatly appreciated.

it'd probably be a better idea if you teach your 2.5 year old moderation and body acceptance rather than self-punishment and unhealthy exercise/food goals.

I can understand vanity weight. if you are burning 3000 a day in exercise alone I would say you need to be eating at least 3500 cals if not closer to 4000 for a healthy weight loss. Though 120 lbs is a bmi of 19.4 and pretty low. I would suggest focusing on fitness goals rather than weight at this point since you are at a healthy BMI

Original Post by claudb89:

it'd probably be a better idea if you teach your 2.5 year old moderation and body acceptance rather than self-punishment and unhealthy exercise/food goals.

This might bring you some relief to know this but I am a wonderful parent. Wanting to looking good does not equal self-punishment. Actually I have nerve issues with the right half of my body and can't feel it very well. Exercising and moving relieve this sensation. A  lot like when you sit on your leg for a long time and it falls asleep. Moving around helps it feel better, not worse.

Out of curiosity but how on earth do you manage to burn that many calories through exercise in a day?!

I think you'll find a higher rate of success (and much less frustration and hunger/exhaustion) if you aim for a loss of max 2lb per week.

Original Post by blaqk_kat:

Original Post by claudb89:

it'd probably be a better idea if you teach your 2.5 year old moderation and body acceptance rather than self-punishment and unhealthy exercise/food goals.

This might bring you some relief to know this but I am a wonderful parent. Wanting to looking good does not equal self-punishment. Actually I have nerve issues with the right half of my body and can't feel it very well. Exercising and moving relieve this sensation. A  lot like when you sit on your leg for a long time and it falls asleep. Moving around helps it feel better, not worse.

 Working out for several hours a day=self-punishment and excess. Moderation would surely suffice.

Besides, I assume walking or playing with your child would do much the same for your nerves as hitting the treadmill or elliptical

Original Post by blaqk_kat:

Hi I'm new to this site. I'll start off by saying I'm  a 24 female that weighs 146lbs. I was 120lbs a year ago and that is where I am comfortable. Anyway I want to know how many calories I should eat if I am burning 2000-3200 with exercise alone and want to lose at least 3 pounds (preferably 4) a week. I only exercise 4 days a week morning and evening. The rest of the time I am pretty sedentary other than the fact that I have a 2 1/2 year old to take care of. I am a stay at home mom at the moment. 

okay, let's clarify: how do you know you're burning 2000-3200 calories through exercise alone? 

are you really exercising hard for 3-5 hours a day? because that's what you're describing.

if that's what you're doing, and i hope it's not, you can easily lose weight eating 3000-4000 calories a day. though with a toddler and all that exercise, i don't know how you find the time to eat half that much, which means you're probably starving yourself and damaging your metabolism, so you won't lose much weigh.

claud is right: moderation.

do you just mean you're burning that many calories in addition to your RMR, or are burning 2000-3000 on top of RMR, because those two are very different.

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Burning 2000 calories from exercise alone is like the equivalent of walking 20 miles or more in a day. Are you really doing this much exercise? Not impossible, of course, but not practical for most people!

You'll be burning some calories just to stay alive, of course (referred to as your basal metabolic rate, or what you would burn even if you stayed in bed all day). I recommend you use the tools here to figure out how much energy you are using in a day. Subtract 500 from this to see how much you need to eat to lose weight at about 1lb ber week. I wouldn't try and lose weight any faster.

Okay. I'll say this again. I exercise 4 days a week or every other day. On those days I exercise 3-4 hrs, 1-2hrs in the early morning and 2hrs when my child goes to sleep around 7:30pm. That's not very different from people that do 1 hour morning and 1 hour in the evening. That is what I used to do but realized after a while I could probably do more.

      I certainly don't want to slow down my metabolism. The reason I posted this is because I want to lose weight not gain weight. If I have already slowed down my metabolism will eating more just make me gain? This is something I am really afraid of because I am not used to eating that much and when I do I feel like I am going to be 5lbs more the next day.Also, should I eat less the days that I do not exercise? This was another question of mine?

   And why is it that you can only have a deficit of 1000 at the highest. If you have a lot of fat and a deficit of 2000cal then how is it that your body stops going into your fat stores and takes from your organs/nutrients instead? On every individual it's stops at exactly 1000? Exactly?

   Doesn't everyone put down fasting because your body takes from your fat? Like that's a bad thing. I'll admit I don't know everything on this topic and that is why I am confused. Is there anyone with a degree or someone in a profession that truly knows this area on here? I could listen to everyone's opinions all day but in the end the facts are what matter to me. 

 

Original Post by whichwayup:

Out of curiosity but how on earth do you manage to burn that many calories through exercise in a day?!

I think you'll find a higher rate of success (and much less frustration and hunger/exhaustion) if you aim for a loss of max 2lb per week.

I will also restate this, I use something called a Body Cycle (by Marcy). It has a calorie counter on it. I subtract 20% of those calories each time knowing that they are not accurate. That is how on top of this earth that you physically stand on that it is physically possible.

Original Post by blaqk_kat:

Okay. I'll say this again. I exercise 4 days a week or every other day. On those days I exercise 3-4 hrs, 1-2hrs in the early morning and 2hrs when my child goes to sleep around 7:30pm. That's not very different from people that do 1 hour morning and 1 hour in the evening. That is what I used to do but realized after a while I could probably do more.

      I certainly don't want to slow down my metabolism. The reason I posted this is because I want to lose weight not gain weight. If I have already slowed down my metabolism will eating more just make me gain? This is something I am really afraid of because I am not used to eating that much and when I do I feel like I am going to be 5lbs more the next day.Also, should I eat less the days that I do not exercise? This was another question of mine?

   And why is it that you can only have a deficit of 1000 at the highest. If you have a lot of fat and a deficit of 2000cal then how is it that your body stops going into your fat stores and takes from your organs/nutrients instead? On every individual it's stops at exactly 1000? Exactly?

   Doesn't everyone put down fasting because your body takes from your fat? Like that's a bad thing. I'll admit I don't know everything on this topic and that is why I am confused. Is there anyone with a degree or someone in a profession that truly knows this area on here? I could listen to everyone's opinions all day but in the end the facts are what matter to me. 

 

Uhm, where did you say this before? We don't have photographic memories and don't scan previous posts or profiles for this info. If you don't offer it, how are we to know?!

I for one wasn't aware that you were an expert on the topic either. "Apologies".

So to me at least - this is the first time I'm hearing this. No offence...

If you simply want to slam advice or poo-poo questions, don't ask for it.

Ok, so your counter says you burn 2,000-3,200X7 (14,000-22,400 a week) during a total of 4X3-4 hrs? (12-16 hrs a week)- Sorry, but your counter is wrong...they have yet to come up with an exercise that burns 1,000-1,500 an hour for a 5' 6" female that doesn't kill people...

Try to relax. Your BMI is bang in the middle of healthy, but if you really want to drop a few pounds, give yourself a longer time scale, and go easy on the exercise. Losing 3-4 lbs a week is not a healthy weight loss aim, and most people who DO acheive this, pile it right back on again.

By the way, if your BMI is 23, you don't have 'a lot of fat' to lose in the first place.

Burning 1,000 cal/day (1k excess, or 1k more than you take in) is roughly equivalent to about 2lbs per week. If you start losing more than this per week, and you're not severely obese, then yes. Your body will start to dip into muscle because it thinks you are starving yourself.

A few times a month, I walk to work. About 2 hours in and 2 hours back, that's about a 3.5 mile/hour pace and I only burn about 1k calories doing it. And it's exhausting! My legs are screaming by the time I finally get home at the end of the day and sink into my chair. I can't imagine doing enough exercise to burn twice or three times that amount!

If you start going into starvation mode (burning more than 1k calories more than you eat) it's very bad for your body. We're not saying this because we want to sabotage your progress. 

There is such a thing as anorexia athletica. It means starving yourself through exercising too much. I don't know exactly what would define "too much" but I definitely think 2k to 3k cal/day is a bit excessive.

Original Post by whichwayup:

Original Post by blaqk_kat:

Okay. I'll say this again. I exercise 4 days a week or every other day. On those days I exercise 3-4 hrs, 1-2hrs in the early morning and 2hrs when my child goes to sleep around 7:30pm. That's not very different from people that do 1 hour morning and 1 hour in the evening. That is what I used to do but realized after a while I could probably do more.

      I certainly don't want to slow down my metabolism. The reason I posted this is because I want to lose weight not gain weight. If I have already slowed down my metabolism will eating more just make me gain? This is something I am really afraid of because I am not used to eating that much and when I do I feel like I am going to be 5lbs more the next day.Also, should I eat less the days that I do not exercise? This was another question of mine?

   And why is it that you can only have a deficit of 1000 at the highest. If you have a lot of fat and a deficit of 2000cal then how is it that your body stops going into your fat stores and takes from your organs/nutrients instead? On every individual it's stops at exactly 1000? Exactly?

   Doesn't everyone put down fasting because your body takes from your fat? Like that's a bad thing. I'll admit I don't know everything on this topic and that is why I am confused. Is there anyone with a degree or someone in a profession that truly knows this area on here? I could listen to everyone's opinions all day but in the end the facts are what matter to me. 

 

Uhm, where did you say this before? We don't have photographic memories and don't scan previous posts or profiles for this info. If you don't offer it, how are we to know?!

I for one wasn't aware that you were an expert on the topic either. "Apologies".

So to me at least - this is the first time I'm hearing this. No offence...

If you simply want to slam advice or poo-poo questions, don't ask for it.

Read the posts, it's in this topic.

I am not an expert that is why I ask questions.

I don't recall any advice from you just attitude. Maybe if you could be nice I would be nice back. I react naturally.

I don't know why anyone would slam a question. It's just a question, what's wrong with asking questions? It is only your personal opinion that it is bad. A lot of people make the simple mistake of exercising too much and eating too little. Mistakes are apart of life. Sometimes information is better than opinionated advise, which often result in unnecessary and very silly arguments. I don't know about you( I know there are people who enjoy arguing)  but that is a huge waste of my energy. Especially on a forum. Usually when you join a site you get a pleasant welcoming, even if to you it is stupid. If you think it is stupid and are angered by it, why do you reply? Don't waste your time and mine  please. It would be nice to have an answer without the nasty rudeness. I did not come on here to argue. This is silly and petty. I am not replying to anymore rude replies.

Original Post by dansmum99:

Ok, so your counter says you burn 2,000-3,200X7 (14,000-22,400 a week) during a total of 4X3-4 hrs? (12-16 hrs a week)- Sorry, but your counter is wrong...they have yet to come up with an exercise that burns 1,000-1,500 an hour for a 5' 6" female that doesn't kill people...

Try to relax. Your BMI is bang in the middle of healthy, but if you really want to drop a few pounds, give yourself a longer time scale, and go easy on the exercise. Losing 3-4 lbs a week is not a healthy weight loss aim, and most people who DO acheive this, pile it right back on again.

By the way, if your BMI is 23, you don't have 'a lot of fat' to lose in the first place.

Even if I subtract 20%? Could it be off 50% or more? How are they selling something that much off? That would make me mad because it could make me gain weight thinking I burn more than what I am actually burning. Should I complain? That's just plain misleading and wrong. Thank you so much for being nice!

Original Post by snuzzled:

Burning 1,000 cal/day (1k excess, or 1k more than you take in) is roughly equivalent to about 2lbs per week. If you start losing more than this per week, and you're not severely obese, then yes. Your body will start to dip into muscle because it thinks you are starving yourself.

A few times a month, I walk to work. About 2 hours in and 2 hours back, that's about a 3.5 mile/hour pace and I only burn about 1k calories doing it. And it's exhausting! My legs are screaming by the time I finally get home at the end of the day and sink into my chair. I can't imagine doing enough exercise to burn twice or three times that amount!

If you start going into starvation mode (burning more than 1k calories more than you eat) it's very bad for your body. We're not saying this because we want to sabotage your progress. 

There is such a thing as anorexia athletica. It means starving yourself through exercising too much. I don't know exactly what would define "too much" but I definitely think 2k to 3k cal/day is a bit excessive.

Walking is different than bicycling combined with a punching movement with your arms(and fast at that), and if you are only doing it a couple times a month and that much in one day you wont be used to it. So of course you're going to be exhausted. Now if you did it a few days a week you might not be as exhausted.  so 1,000 cal EVERY DAY equals 2lbs a week. I only exercise 4 days a week. This is why I thought if I burned more those day I might lose at least 2lbs in a week. On the day's where I don't exercise what should I do to have a deficit of 1000? How much less should I eat? Or should I? Thank you also for being nice.

Hi,  you could try this calculator for exercise (he seems to know what hes on with!) http://www.stevenscreek.com/goodies/calories. shtml

I think the reason you have had a lot of 'attitude' is probably envy, most people on this site are trying to lose weight and you are already quite obviously slim. 

I do understand your frustration.  I am not overweight either, but having been on the thin side most of my life (until having babies), I am uncomfortable with  being 'normal weight', though i too am a little jealous because i don't have the will power to commit myself to any exercise routine let alone 4 hours a day!

Just remember to try and focus on whats important (your family and happiness) 

Original Post by blaqk_kat: Walking is different than bicycling combined with a punching movement with your arms(and fast at that), and if you are only doing it a couple times a month and that much in one day you wont be used to it. So of course you're going to be exhausted. Now if you did it a few days a week you might not be as exhausted.  so 1,000 cal EVERY DAY equals 2lbs a week. I only exercise 4 days a week. This is why I thought if I burned more those day I might lose at least 2lbs in a week. On the day's where I don't exercise what should I do to have a deficit of 1000? How much less should I eat? Or should I? Thank you also for being nice.

But you said you're burning 2k-3k a day, even 4 times a week that's still too much. You don't want to do hardcore exercise every day anyway. You need to give your muscles time to rest and heal. You don't want to abuse your body. A 1k cal workout is a tough workout, no matter if it's a couple hours of walking or an hour of running/biking. If I did that a couple times a week I'd burn out. 

A 1k cal deficit every day equals 2lbs a week. That's with exercise or just an eating deficit (eg, eating 1200 cal and being lightly active would give me approximately a 1k cal deficit). That's why we say a person should not eat less than 1200 calories per day. We say 1k cal/day deficit is 2 lbs because 3500 cal generally equals a pound of body weight lost. You're talking about burning almost that much per DAY (3k cal deficit). That's not healthy. Most members aim for about a 500 cal deficit for healthy loss.

According to the basal metabolic calculator I found here, you personally burn about 1,479 calories just by existing per day. I plugged in the stats you gave us and that's what I got. Therefore, if you're burning 2k calories through exercise alone you'd need to probably take in in excess of 3.5k calories of food per workout day just to nourish your body so it doesn't kick into starvation mode. Are you willing to eat that much?

Please consider what you're doing to your body, and I really think you ought to take it down a couple of notches, for your good health. Please don't misinterpret this as jealousy, or attitude, or rudeness.

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