Losing weight, calorie count and other questions

[HouseOfLove]

Hi, guys-

So I've been meaning to make this post for a while but keep forgetting.

Recently I started going to the gym and trying to get fit. Since I started going I also started counting calories, just because I thought that would be a way to keep track of how I was doing.

I go to the gym 5-6 days a week. I do cardio for about 50-60 minutes and weight training every other day.

Anyway, I was wondering, I usually run on the treadmill for about 30 minutes and the rest with an elliptical machine. Those machines have a calorie burning counter. Usually I burn, according to those counters, between 600-700 calories. My first question is, how accurate are those calorie burning counters? Also, it seems like I burn more calories in the same amount of time in the elliptical machine than running on the treadmill, but running tires me a LOT more, so I'm not sure if the count is very accurate.

Second question, I am trying to keep a 1800 calorie diet (I'm 5'5'', weigh now about 145 Lbs). I use this app that you add everything you eat and for working out it subtracts calories... So my question is: Should I eat 2,400 calories burn 600 and end up 1800 or should I eat 1800 cals, burn 600 and end up with 1,200? I am a bit worried about not getting enough calories.

I don't really want to lose a lot of weight, just have a leaner body.

Thanks for reading!

 

[ReadyWithReadyWit]

My advice would be to use a weight maintenance calculator to find out how many calories your body needs to maintain your current weight while assuming a "sedentary" lifestyle.

Weight Maintenance Calculator - Men | The Calorie Control Council

For you, at 145lbs., this comes out about 1800 calories. Add back in the calories you are burning off at the gym per day (600 or so) to arrive at around 2400 calories/ day. Since you don't want to lose much weight, I would then only create a deficit that has you lose 1/2 to 1 lb. a week- a pound is about 3500 calories so:

3500/7=500 deficit for 1 lb./week (or 250 for 1/2 lb./week)

2400-500=1900 or 2400-250=2150

Thus, I would aim for between 1900-2150 calories (assuming you don't "cheat" when counting calories) for your goals. Then, you can always adjust up/down if you are losing too much/little.

In terms of the accuracy of the calorie counters, they are not perfect, but from my experience good enough. I actually find the elliptical to be more tiresome personally so I guess it depends on one's own body.

 

[Benvolio]

Obviously, you need to experiment, since everyone's body is different in their reaction to food and exercise. And of course keep records so that you can see what is working. I suggest you emphasize lowering the fat in you diet. The body burns carbohydrates more easily. You don't need a zero fat diet, but avoid the pizza and red meat for awhile.

 

[HouseOfLove]

Thanks for your replies. I wish a had taken a before picture.

They weighted me when I first joined the gym, but I forgot what my starting weight was. Also, my fat-body mass ratio (or whatever it's called) was very high, meaning I had way for fat than muscle. I am hoping to change that. It's hard thought because I don't really like meat all that much; I do eat canned tuna almost everyday. And try to eat fish and poultry al least once a week each. But I do love cheese and fatty foods

 

[Benvolio]

Many studies show that very loe carbohydrate diet it the quickest way to lose weight. You might like it better than other diets, But it is best to think of it as a NO CARB diet. Most people trying a low carb diet end up eating too many carbs and it does not work. The advantage is you don't have to count calories or limit what you eat, just no carbs. Without carbs you will naturally eat less.

 

[yourson]

I just started the South Beach Diet a few days ago. It isn't low carb, its anti-bad carbs like white bread and rice.

Phase 1 is a strict 2 week period with no carbs. It's meant to be a way to stop craving. In this 2 week period there's an average loss of 8-10 pounds.

Phase 2 is less strict, you can eat some good carbs (not a lot) and stay away from the bad carbs. Here you lose 1-2 pounds a week.

So far I love it. I feel great and am cooking more since there's only so much take out that's Phase 1approved. Hopefully I'll lose my 30 pound goal.

I highly recommend getting the South Beach Diet book.

(Best part, no counting calories)

 

[surfutc]

Low calorie diet is very difficult to keep up with and you will be perpetually hungry. Most people simply give up and gain back what they lost and more.

Understanding fat metabolism (what make you fat) is very critical. That's where low-carb diet excels. It targets the hormone (insulin) that makes you fat, and you lose weight effortlessly without being hungry all the time.

When on low-carb diet, pay more attention to food quality. The low-carb paleo diet solves the quality issue of the Atkins or Southbeach or Zone diet. Check out Mark Sission's website for more information on paleo diet.

Chronicle cardio is very demaging to your health. A better approach is to do HIIT (High Intensity Interval Training). It is much more efficient than Cardio, which is not only a waste of your time, but also will cause serious demage to your long term health.