Daily Calorie Quota
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"Is it safe to fall under my daily calorie quota?
Today was my first day and perhaps this will not even be a problem in the future, but here goes. Without exercising I would have eaten right at my 1100 cal quota, but when I added the exercise into the mix, I was under the cal quota by around 300 calories. Should I try to eat more or will it just help me to lose weight faster. I don't want to wreck my metabolism."
As long as you stick to your calorie quota and enter everything into your food diary you will lose weight. You do need to eat all of your daily calorie quota and at least 2/3 - 1/2 of your exercise calories. Your body needs these to function correctly.
You do not need to avoid certain foods to lose weight. As long as you stick to your calorie quota you will lose weight regardless of what you eat. With regards to Fruit&Vegetables it is recommended you eat as many as possible as these are a great source of vitamins and minerals.
Stick to your calories and you will lose weight.Try not to eat too little, yes, you can lose weight fast that way, but it is not healthy. You lose muscle at very low calorie intakes and that really lowers your metabolism. I lost muscle and fat, now I look soft and squishy. I need to lift weights to regain the muscle. I am not a doctor, but eat a little more, you'll feel happier and still lose.
Exercise calories are calculated as being expended over and above your basic activity level set and are calculated on your personal details. Any exercise/activities recorded earn you additional calories to consume. The number of expended calories is shown in your food diary summary box. These calories have been expended and therefore can be consumed with confidence. Eating them will still allow you to achieve your weight loss goals.
Someone choose not to eat all/any of the additional calories earned through exercise. You need to be careful if you are exercising regularly and not using these calories. If you feel tired, nauseous and lack energy your body does need the extra energy from these calories and should be consumed.
What you eat is important too. A person can be within their calorie quota but be eating too much salt, or too much sugar, or living on coffee or beer. I was on Weight Watchers for two years and this was a common problem; the members were within their quota but not eating in a healthy fashion. I don't know you, so I don't know your eating habits, but for me I can't lose weight unless I am very careful about salt and sweets.
Don't worry too much. As long as you're honestly recording everything you're eating and staying within your calorie limit, you should eventually see results. I had the same experience when doing Weight Watchers and got really frustrated. But what I found out was that because I was exercising I was gaining muscle, which weighs more than fat. So, I wasn't seeing results on the scale because I was losing fat weight and gaining muscle weight. Keep measuring yourself - you may see results there but not on the scale. You'll see it on the scale at some point too!
"Can we trust the calorie burning meters on aerobic machines?"
Sometimes the calories on my machine don't match what the exercise blog measures. Mind you, I do maximum incline and sprints during my workout on the treadmill - should I trust the calories it says I've burned?
With regards to the calorie burning meters on gym equipment these can something exaggerate the amount of calories you have burned. When you have exercise the best thing for you to do would be to enter the exercise into your exercise diary and use the figures given to you by WLR. The WLR exercise database takes into account your BMR and gives you the calories burned over and above this.
I have to say that the machines do not keep correct count of your calories burned. I bought one of Polars fitness watches that I put my weight height and all that good info to. The watch tells me how much time I spend working in my target heart rate zone... and the best part tells me how many calories I burned for that work out. I have found that if my watch says 500 calories burned the machine will tell me 350 that in my books is a big difference.
If you have to go with the machines calories go for it.. but if you have the ablitiy to invest about $100 I would go purchase the polar watch .. I live and die by my watch, it is also a great help during my work out .. because it will always tell you where your heart rate is.. so you can always push your self to do better... if you so desire.
I found my worksouts to be more intense now that I got the watch to before when I did not have it.
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