Exercise and calorie restriction

busymum1

I'm looking for advice on calorie restriction.

I've got about 5kg (8kg would be better) to shift to get to a midrange BMI but I'd really like to work on my fitness which is not great. I'm aiming to run a 5km in September.

So I'm using a calorie tracker and am walking/running between 45 mins to a hour 4-5 nights a week. Runkeeper tells me that I burn about 300 calories per session.

The calorie tracker suggested that I should have an intake of 1460 calories per day to have a weight loss of 1lb a week and exercise is extra. I walk about quite a bit at work.

My diet is pretty good, I'm gluten free so not high on carbs anyway and I've increased my lean protein and fat intake. It seems to run about 30% protien 20-30% fats and the remainder carbs. So I stuck it for about 2-3 weeks and then just hit a wall. Completely exhausted and impaired concentration.

I really struggled at work after a busy weekend and my body just felt like it needed more food so I fed it. My calorie tracker shows totals about 2000 per day on the three days that I ate with increased fats and carbohydrate and I felt so much better.

I suppose my question is if I really want to get fit should I not restrict so much and concentrate on working hard. I think 1490 is too few calories to function on for me, on the days that I don't get extra calories from exercise I feel really tired.. Or is it the ratios that are the issue.

It would be nice to lose the weight but I'm more focused on getting fit and I don't want my diet to get in the way of that.

Thanks
BM1

Khannie

busymum1 wrote: »

I suppose my question is if I really want to get fit should I not restrict so much and concentrate on working hard.

My preference has always been to eat more, but work harder. So if I want a 1000 calorie deficit, I would aim for burning 3000 in the day and eat 2000 (for example). 1000 calorie deficit should get you around 1KG / 2lb's fat loss per week, give or take.

busymum1 wrote: »

I think 1490 is too few calories to function on for me, on the days that I don't get extra calories from exercise I feel really tired.. Or is it the ratios that are the issue.

I would say eat more, exercise more or consider having the occasional maintenance calorie days. Apart from anything they're nice to look forward to.

There's no golden rule though. Different things work for different people. If you find something that works for you...go with it.

Are you getting enough sleep btw?

LJD10

Hi

Whilst its important to keep your calories down it is important that you take in enough to give you energy for running. As you are new to running you will find it very difficult if you are running really low on energy. So you have to find a balance. Here is a sample diet I stick too when trying to keep my weight down and train for 10ks and half marathons. I stick to this Monday to Friday most weeks then indulge at the weekends I am 5 ft 4 and 8st 7 at the moment. I usually put on a 4 or 5 pounds though the closer I get to a race because I find I eat that bit more as the miles creep up.

Breakfast
2 weetabix with semi skimmed milk ( sometimes I might have a protein shake too)

snack
Banana

lunch
chicken/salmon/eggs with veg/salad and 2 slices of WW granary bread. Maybe a light dressing.

Dinner
- chicken or lean meat & veg stir fry & handfull of rice , soy sauce
- baked sweet chilli salmon , salad and baked potatoe , low fat dressing
- steak and (stirfry & small handfull of rice ) or (salad & small baked potato)

snack
protein shake and or yogurt

This is not to say though that I dont have the odd chocolate bar here and there. I am a chocoholic

One important tip is drink plenty of water during the day, not just when you are running. If you are dehdrated your blood is thicker therefore you heart has to pump harder to push it around your body and get oxygen to it. This results in you feeling hotter, sweatier and a lot more tired. So try to have at least a litre of fluids preferably water throughout the day. It will make the world of difference

busymum1

thanks for the replies guys.
I'm getting plenty sleep 8-10 hours a night and needing to go for naps as well the odd day as I was feeling very tired before increasing the calories.
I think I'll the plan of exercising more and getting fitter so it'll fell a bit easier to restrict. I like the idea of restricting during the week and eating at maintenance at the weekend. That sounds more sustainable.
Thanks again
BM1