Did you input your Subway sandwich on their website to get accurate counts? Online ones can vary pretty widely depending on what condiment is on there, and if there is cheese or not.
Also, getting a 6" with double meat will be better all around than a 12". More protein, less carbs, less calories.
I haven't been to the gym in over a week. I've just started taking some medicine last week that makes me extremely tired. I'm sleeping better at night and my mood is 1000 times better, but when I get off of work I just want to lay on the couch.
I've got to force myself to get up.
Today im going home at lunch and getting my gym bag, I'm at least going to walk a mile today.
I didn't go for a walk I did clean house though.
I don't know if it's really the medicine or what , but I've lost motivation to get up and move. Even at work I'm dreading having to walk the short 1/4mile in the mornings, I've been finding excuses to just sit at my desk all day too. My mood feels better, but now I just feel tired all the time.
Is that 1698 figure the true number, or is it reverse engineered from the estimates preceeding it in that post? I don't think you've had definite calorie counts for all your days, or have you?
ETA: And I don't think you should factor in calories burned from exercise when estimating your tdee (which is another way of saying you shouldn't count calories burned from exercise), but you've already heard that many many times.
The 1698 is the actual figure. I logged everyday last month....some days weren't completely accurate, but its just an estimation so that I know what I need to not go over in a given day.
In principle I agree, but I'm very skeptical about the numbers and where she's getting them from, and think her estimate would be better if she didn't include them at this point. Maybe that's way off I dunno.
MLYLT,
What about Saturday?
Any plans to get back to eating like you were doing a few weeks ago? Home cooked, pre-prepared food, stuff like that. A day consisting of cheese, bacon, biscuits, cheeseburger and chips probably isn't great for you, gotta be pretty hungry on Monday.
In principle I agree, but I'm very skeptical about the numbers and where she's getting them from, and think her estimate would be better if she didn't include them at this point. Maybe that's way off I dunno.
MLYLT,
What about Saturday?
Any plans to get back to eating like you were doing a few weeks ago? Home cooked, pre-prepared food, stuff like that. A day consisting of cheese, bacon, biscuits, cheeseburger and chips probably isn't great for you, gotta be pretty hungry on Monday.
I'll add Saturday later. Tonight I'm going to prep my chicken and veggies meals and try to get back on track.
She should not include exercise calories in her daily calculations and calorie budget, that's for sure.
But she should when trying to calculate her daily expenditure baseline. Here's why.
Let's say she consumes 14,000 calories in a week and loses 1 pound. That means she burned approximately 17,500 calories that week, and can budget consuming 2500 calories per day to maintain her weight.
However, if she burned 500 calories a day walking each day that week, then the 17,500 was 14k baseline calories per day burned plus 3500 burned from walking. So her budget to maintain would actually be 2000 per day.
That's why she should include exercise when figuring out her baseline calorie budgets.
She should only take them into account in her daily calorie budgets when she has a consistent record of losing more weight than expected when she exercises.
It's clear that the original 1400 budget was way too low for you to realistically adhere. Maybe raise it to 1700 but really really stick to it every day. It can be demoralizing to fail at what you set out to do, so setting easier goals can improve morale.
It's clear that the original 1400 budget was way too low for you to realistically adhere. Maybe raise it to 1700 but really really stick to it every day. It can be demoralizing to fail at what you set out to do, so setting easier goals can improve morale.
You are right. My avg last month was around 1698cal/day. I can stick to this and I still lost 8lbs. I think 1700 is the sweet spot.