Daily Calories

[amasidlover]

Firstly I'll admit that calories are a very blunt tool... I'm a similar height to you and about 10kg lighter what I find is that; on a day with an hour's very easy cycling (not getting out of breath), most of the day sat at my desk and then an hour's cooking/tidying, my activity tracking watch suggests I've burnt around 2000 calories and, since I log what I eat too, my hunger levels generally reflect the difference between how much I've eaten and this figure.

However, on a day when I do a couple of hours of hard cycling, a swim and a strength workout then I burn 3300+ calories (again according to my watch).

So I think you just need to ensure that rather than trying to hit a particular calorie goal each day you start with a basic amount (probably around 1300-1500 calories) and then add on calories for your level of activity each day and make sure that your intake stays in line with a 'net' in vs out figure rather than a fixed daily figure.

 

[PaulSB]

For this specific point, it sounds like you need proper medical advice, not just forum opinion.

Yes you're quite correct and I have done so up to consultant level. Thanks for your concern to say so

 

[PaulSB]

@amasidlover this is pretty much my view though I think there is one flaw in it. I have a tendency to binge and once it starts will continue for the day. Next morning it will be gone.

I have a good friend who weight trains, cycles and occasionally runs. She takes professional advice and is very serious about her diet. A recent second opinion on her diet suggestted her calorie intake is too low. She too has a tendency to binge and we are now both wondering if these binge urges are our bodies shouting for more calories.

 

[amasidlover]

@PaulSB I don't generally binge much (although I tend to let myself eat a bit more at weekends); but what I do find is that balancing calories on a day by day basis isn't ideal since I do find that my hunger levels tend to be increased for the 12-36 hours after a set of hard workouts. What I'd really like is an app/software that tracks food as well as myfitnesspal (or similar) but then gives a rolling average (probably 3 day would work).

 

[david k]

I hope a new thread is appropriate. I've skimmed through parts of the Weight Watchers thread and it doesn't seem to cover it.

I'm in the process of losing weight but not rushing it. I'm 5'9", 62 and a fit club cyclist. Over the past two years I have dropped from 88kg to 77 today. My target is to be 72. This is the point at which I will, I think, feel most comfortable. My motivation is to lose the flabbiness on my waist and breasts. This is a vanity project.

For the last four weeks I've taken a stricter approach as my weight loss had stalled. To this end I've reduced alcohol to 2-3 glasses of wine, 75ml, cut out the rubbish - chocolate, cake etc. I've also returned to calorie counting, something I haven't done for a year.

I have not reduced portion size but am now aware of my calorie in take. This is 1500/1600 a day. My understanding is I should be around 2000. I'm usually hungry an hour before any meal time.

Last Sunday on a tough ride, 63 miles and 5000 feet, I ran in to serious problems with my blood sugar dropping very fast - this has caused me to fit in the past.

I gather it's possible to get calories from different sources - basically good and bad. What I'm struggling to understand is how I can boost my calorie intake without compromising my weight loss.

Which foods provide "good" calories?

I read Tyler hamiltons book recently, he pointed out that it is more difficult than people realise to lose weight when training hard as your body cries out for nutrition. Don't be afraid to take some healthy snacks out with you.

 

[PaulSB]

I read Tyler hamiltons book recently, he pointed out that it is more difficult than people realise to lose weight when training hard as your body cries out for nutrition. Don't be afraid to take some healthy snacks out with you.

I'm sure this is the case. It seems to me there has to be a balance and the difficulty for many people is finding that balance as we lack the specialist knowledge.

I haven't had much exercise in the last week and it's been a holiday weekend. I felt like I had a brick in my jersey pocket this morning. Not a good ride!

 

[Sandra6]

Counting calories in -what you eat - only works if you are also as aware of calories out - what you burn.
The recommended calorie intake is around 2000, but your body actually burns 1200 a day doing nothing except just being a person.
If you are riding 50 miles then you could burn in the region of 2000 calories, so you need to have that many to burn or your body will suffer.
It's like a fire - you have to feed it to keep it burning.
For weight loss it might be more advisable to count fat content, and also sugar.
When I lost my most weight I was going to the gym atleast four times a week and cycling in between, but I ate more than I do now -I just made sure I only ate "good" foods. Nothing from a packet and very little sugar or added fats.