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Discussion Starter · #1 ·
So, I am trying to loose weight and train properly. I was tired of training like a madman last year and still be 20+ lbs overweight. I have lost 10 pounds in the last 8 weeks so I feel like I am doing it in a healthy way.<br><br>
BUT....there are times I feel lightheaded during a workout, or get that low blood sugar feeling. Today I had to actually shorten up my workout because I was feeling shaky.<br><br>
I am guessing I get about 1200-1500 calories per day. I am 5'8 and weight 157 (down from 166.6). My workouts tend to be about an hour a day during the week with a 1-2 hour workout saturday and sunday.<br><br>
Any guesses on what my daily intake should be and contine to drop some weight?
 

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YOU NEED MORE CALORIES!<br><br>
To maintain 160 for me (and this is just me) I need 3000 calories a day. I workout between 7-10hrs per week.
 

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Do you have a nutritionist that you could see? I would think that would be where you will get the best answers. My gut reaction (I am certainly no nutritionist) is that 1200-1500 calories per day while training for tri's is too low. It will, of course, depend on your metabolism, daily activities, etc., but I am around 5'8" and about 140-ish, and I *need* at least 1800-2000 minimum to maintain energy (currently training roughly 7-8 hours per week).<br><br>
Again, you may want to go see a nutritionist that can really evaluate your diet, your resting/basal metabolic rate and help you with a plan. There are so many variables when it comes to losing weight, and it can be really hard to find that balance when you're training super hard and need food as fuel, but are also trying to lose weight.<br><br>
Sorry - I'm not much help, but good luck!!!
 

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Hi XT, I am no expert, but 1200-1500cal seems to be way too low for your level of activities. I have read that your body would slow down metabolism if enough calories are not consumed. Hope somebody with more experiences/knoweldges responds soon.
 

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Eat more. You might lose more slowly, but you need to focus on fueling your workouts.<br><br>
If you're losing about 1.25 lb a week at that level, you can have another 350-400 Calories a day and still lose half a pound a week. Still a healthy rate of loss, and you can support your training. So that would be 1500-1900. That seems more reasonable.
 

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For me to lose weight while training I need to have between 1500-1800 approx. That's with about 7-9 hrs training time. Right now I am eating more like 2100 or so, and therefore NOT losing.
 

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I think so. I am wearing a bodybugg these days to calculate my calories, and I can just barely justify 3000 a day (of course I am still low on training volume right now). And Im a 200lb dude. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Good for you! Well I am 47 so slower metabolism for sure. I looked back at my Fitday and my average last month was actually 2250, oops.
 

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I'm 44 yo. My basic calories is ~1950 per day. Tack on top of that, for example, a 5 hour ride, I now need 3884 additional calories for a total of 6311 for the day.<br><br>
It varies depending on lifestyle, training needs, weight loss considerations, but you do have to consult some reliable tailored numbers be it from a nutritionish or some legit literature.
 

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I would say that isn't enough either.<br><br>
But I always struggle with training and losing weight. I get the dizzy thing, too.
 

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I got my BMR tested 4 years ago when I was 5'5", 130, 23 years old. My basic rate to survive was 1475, and they added in another 300 a day for a typical office job, so around 1775 a day is what I need to eat to maintain, with no exercise. I have lost weight since then, but perhaps added muscle, so I still use the same #, but it might be safe to say you would have a higher # than that.<br><br>
Even if you don't have a way to get tested for sure, it is safe to say 1200-1500 isn't enough for you to still train and feel ok. Bump it up to 1600-1800 at least and see how things go.
 

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From what I know, that sounds a bit on the low side, Kristine. But then again, everyone's metabolisms are different, and what works for one person won't necessarily have the same effect for another.<br><br>
I remember training for my first marathon and people saying that most likely you wouldn't lose any weight or even gain some. I didn't really up the calorie intake much during my training (I had been on the 1-2 lb loss target per month for 2+ years at the time; in hindsight, I really should've upped it more) and ended up dropping 30 lbs in 3 months.
 

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Discussion Starter · #15 ·
Thanks everyone!<br><br>
It's hard to take in that I am not getting enough calories because I feel like if I wasn't, the weight would be coming off easier and I know if I up my calories, the weight will come off even slower. But I know in my head that is not such a bad thing. I just want to do this the healthy way and not just the quick fix. It's a lifestyle change I am making. Eating totally different than I was before. Trying to teach myself what levels of hunger are and not eating peanut butter toast every time I get bored and think I am hungry but also not starving myself and end up eating 10 cookies because I want to feel stuffed. It's really hard to find that balance. I have the argument with myself 10 times a day. Are you really hungry? Or are you bored? Or is it that you just aren't stuffed? And really eating such better foods for me, more whole foods, incorporating fruits and veggies into every meal and biggest thing for me, pretty much taking out all alcohol. I would love to see a nutritionist to help me find that balance but definilty not in the budget right now.
 

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That's key for me in keeping my weight steady - also, I try to always incorporate a 'treat' into every meal, which for me is a small serving of dark chocolate, a few cashews or almonds...basically a healthy sort of treat that satisfies me a bit more. My diet is certainly not perfect, but I've learned over the last couple of years how to balance things so that I can maintain healthy eating and not binge on garbage anymore.<br><br>
I also always try to remember garbage in = garbage out....if I don't fuel myself with mostly healthy foods, my workouts will be mostly garbage <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Check to see if your insurance covers a nutritionist - mine does, but I'm not sure what the rules are on this....
 

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How many times are you eating a day, Kristine? If you are not eating any snacks but are just sticking to your low-calorie 3 meals/deal regimen, I suspect your body has just gone into starvation mode, though as everyone else has mentioned, everyone's metabolism is different. Getting light-headed is not a good sign though and your caloric intake does seem really low ...<br><br>
Sally<br><br>
p.s. In fact, I think it's snack time now! Toast with banana... then onto my bike I go!
 

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You can easily enough start tracking what you eat and then you can estimate how much you burn. There are programs such as FitDay, which I've used that are pretty good because you build a database of food and it has a lot already. It will also estimate your BMR, but if you have a test or Tanita scale like the Ironman one it can calculate your BMR and you can plug this all in.<br><br>
What you will find is that your calorie intake is insanely low.
 

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Discussion Starter · #19 ·
SS:<br><br>
I usually take in two snack a day. A Kashi go lean bar for one and usually a non-fat yogurt or bananna or something like that for the other one.
 

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Don't forget that as you train more, your muscle/fat ratio changes, and muscle weighs 1/3 more than fat. You may not be lose weight due to training but I'm sure your body tightens up considerably.<br><br>
I'm glad you're snacking at least. Maybe you could add a little more to each snack or slip in a third snack. Don't forget to eat within an hour of training too to help your body recuperate.<br><br>
Sally
 
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