Can you outwork your diet?

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Goethe

Joined: Aug 10
Posts: 54

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Posted: 15 Feb 2013, 12:08
Here is the thing, I have a highly restricted diet, which is working wonders for the past three months, however it doesn't really promote a reeducation of your eating habits.

We all know that it's best a balanced diet, however my question is simple, can you outwork your diet?

I mean, if you consume about 3-3.5 kcal a day, can you maintain a weight loss and then a fit body burning 4-4.5kcal per day?
I started my weight loss journey seriously on oct 18 of 2012, and so far:
Nimm

Joined: Dec 10
Posts: 669

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Posted: 15 Feb 2013, 12:30
Not entirely sure what you're asking, but...if you consume 3500 calories per day or less, while expending at least 4000 calories per day - you will continue losing body mass.

As to the general question of whether you can "outwork" your diet - if by "outwork" you mean out-exercise or out-activity, in theory you can, but in practice it rarely happens that way. It's much easier for most people to reduce intake by X amount than to increase activity by the same amount. Sustaining a very high level of activity is almost impossible over time, unless you're a competitive athlete or have a physically demanding job.
erika2633

Joined: Nov 11
Posts: 804

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Posted: 15 Feb 2013, 13:01


Smile

Like Nimm said, if you are burning more calories than you consume (regardless of whether that's 1300 calories or 3000 calories, you should lose weight (in theory).

Burning 4000-4500 calories a day would take a LOT of activity, especially as you lose weight. Obviously people with higher body weight burn more calories just because it takes more calories to "run" a body with such a large mass, but as that person loses weight, their daily sedentary calorie burn will naturally decrease. It just doesn't take as much effort to haul their body weight around.



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Rpalmst

Joined: Oct 11
Posts: 104

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Posted: 15 Feb 2013, 14:01
So true..
Goethe

Joined: Aug 10
Posts: 54

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Posted: 15 Feb 2013, 14:46
Thanks for all the response guys, using the exercise calculators, which are always a bit higher in expenditure, not to mention Heart Rate Monitor and apps, my daily cal cost is roughly around 4-4.5k with exercises, during weekends with heavy cycling it can reach between 5-6k, with bike rides burning as much as 3.5k.

I asked that because, a lot of people criticize the cal in vs cal out tactic, and to tell you guys, I was always an addict in exercises, even overweight, however I didn't exercise as much as I do now and I ate a ton of crap, which probally was the reason I was not morbidly obese.

However now I'm exercising a lot, gym 5x a week(in the morning), Jiu Jitsu 3x a week(that's the only sport that really takes a heavy toll in my body), moderate cycling 4-5x a week(20-30km each) and an intense cycling during sundays(between 80-140km).

I manage to do that just fine as long as I don't overtrain in the JJ, my body is able to resist all that load without complaining too much, of course if I get injured or something like that, the whole thing goes through the window and I regain all my weight loss back.

My point is that I'm thinking of normalize my eating habits to around 2-2.5k a day, instead of the radical all protein 1.4-1.8k that current is, and I'm worried that even with a cal deficit I will stop losing weight, for some reason I only started to lose weight significantly, when my cal deficit was around 2-3k a day, and the weight loss was still within the max recommended range of 1-1.5kg(2.2-3.3lbs) per week.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
erika2633

Joined: Nov 11
Posts: 804

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Posted: 15 Feb 2013, 15:41
Goethe wrote:
...for some reason I only started to lose weight significantly, when my cal deficit was around 2-3k a day, and the weight loss was still within the max recommended range of 1-1.5kg(2.2-3.3lbs) per week.


I would say it's quite possible that you are overestimating your calorie burn. That type of daily deficit would put you in the ballpark of burning 14-21,000 calories a week over your intake, which would (in an ideal world) result in a loss of 4-6 pounds/week. (If 3,500 calories does indeed equal a pound)

Try only inputting sleeping and resting and "true" exercise into your diet calendar - that might give you a better idea of your calorie burn. FS exercise calculators tend to be not just a bit higher in their calorie burn estimation, but a LOT higher.
I would try to depend more on a heart rate monitor or body bugg or even just the calories that the exercise machine says you burned and then enter it as "other" instead of using the pre-made FS calculator.


Someone who is busier than you is working out right now.
There will come a day when you can no longer do this. Today is not that day.
Goethe

Joined: Aug 10
Posts: 54

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Posted: 15 Feb 2013, 16:34
I will try that, I always wanted to try bodybugg to see how much calories I spend in a daily basis, however it's impossible to get in brazil and they are very expensive to order from the US, not to mention custom taxes, also my HRM with the help of a friend of mine who is a physio, I can calculate with a lot of precision how much I spend on the exercises.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 16 Feb 2013, 00:23
Goethe, here's another suggestion:

If you feel that your calorie intake is too low/radical/hard-to-do, try going up maybe 200 calories per day. See where it takes you. Sometimes just a couple of hundred cals can make a HUGE difference. On the other hand, you're still a big guy, you burn a LOT of calories, and I find it totally unnessecary to be at such a low intake.

Just be prepared that if you mess with your intake, you risk a week or two where you might not lose as much, or might gain.

What's the worst that can happen? If it doesn't work, just bounce back to your old RDI. You're not in a hurry, right? Smile

Keep us posted, experiments like these are super interesting, and MANY other users learn from them.

Keld.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
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I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
paperiniko

Joined: Jul 11
Posts: 343

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Posted: 16 Feb 2013, 10:00
I have been using that approach for a year now. I have been almost always above 2100 kcal per day and during some months I have averaged 2700 kcal per day, still managing to loose fat, obviously at a lower rate.
I use body media and it is quite accurate. The challenge is to gradually integrate better food habits not just loosing fats. Over time resting metabolism has gone down quite a lot, but thanks to my BM and calorie counter managing my fat loss is possible.

In the end by trying to generate a deficit and having a clear calorie budget goal I had to learn more and more about food and nutritions to make sure that I could eat without feeling deprived.

So to sum up, based on my experience, it is definetly possible but not enough to rely on the calorie deficit. The most important thing is to learn a new lifestyle
Goethe

Joined: Aug 10
Posts: 54

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Posted: 19 Feb 2013, 21:41
@kingheld and paperiniko

I'm definitely gonna improve my cal intake in the next week, but at the same time, eat better, only less refined carbs, not fully eliminate it, because my main objective is to reeducate myself and those protein diets just don't do that IMO.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 20 Feb 2013, 07:49
The question you need to consider is, what is the lifestyle you intend to transition to? Does it involve daily calculating calories consumed vs calories burned and then determining how much exercise you need to add before you can end your day? That's hardly natural, and few people would find that sustainable.

If what you intend to do is exercise recreationally and eat moderate portions, you will need to decide what foods you will be eating, when you will be eating, portion sizes, and what sort of exercise you intend to do for the rest of your life. Really, only you can answer these questions.



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