Kcals in food is under estimated.
Kcals in exercise way way overated.
How else do I run 70 mile weeks, work gardens all day on less than 2500 kcal/day.
And gain weight?
Depends on how you count your kcals I only eat things in packets. So presuming they're correct I know exactly how many kcals I consume in a day. How many I use is obviously another matter, in truth I've no idea Sport tracks logs my weekly running as somewhere between 2600 kcas (~20 miles a week) to 5900 kcals (~44 miles a week) - over the last month, marathon training longest week and recovery week.
Jason Wintin wrote (see)
Listen to your body. I know it's hard as you've said but really? Has your dis-ordered eating started all this counting? How is 1700kcal enough?? Sounds like your majorly under eating to start with!! Then you add running into the mix!!
Jason, i'm a 5' 10" male, I eat ~2000 kcals a day, I add no extra for running, many Sundays I use more kcals than I eat. Some weeks I lose nothing, most around 1lb. Every calculator on the net says my basal metabolic rate (estimated obviously) is 2000 kcals so this is the amount I eat to lose weight.
If you were overweight and trying to lose the excess, then yes, eating all of the extra 800 calories you'd just exercised off would be a bit over-indulgent, as it would slow down your progress towards your weight-loss goal. But from what you've posted here and elsewhere, you're not trying to lose weight, are you?
If you're trying to maintain a healthy weight or gain a bit to get you up to one, I'd say try to eat all the calories you're supposed to. Not by doing a 10 mile run then trying to take in your normal meal plus the extra 800 calories in one go, but if you have a rough training plan for the week you could try to schedule in the extra calories the same way you plan ahead for a run. I think adjusting your weekly calorie intake to cover your mileage is a more sensible and steady way of eating than doing a huge run then stuffing yourself afterwards.
If you know you're going to do a 10 mile run on Wednesday evening, you could add 200 cals on Tuesday night, 200 cals with breakfast on Wednesday morning or as a mid-morning snack, 200 cals for refuelling immediately after the run then you'd just have to add another 200 cals on to your evening meal. That would be an easier way to take in the extra nutrition you need and would probably not feel as obviously greedy or indulgent. Though really those terms and feelings have no place in your training diet, as emotional attitudes to food intake are probably something you want to move away from. Just think of your body as an engine you're fuelling, and the food as petrol. If you drive your car an extra 100 miles you don't think of it as being greedy for burning more fuel and needing refilled, do you?
And if after a few weeks of eating to refuel, you find you are gaining weight, you can adjust your per mile calorie allowance down the way a bit until you find what works.
every forum topic you have started summerrain is about food or eating dis-orders?sounds like you havent really got over your disorder and food is still playing a big part of your anxiety?is it just me that can see this?
yeah im abit un educated when it comes to eating dis-orders.
i always watch the programs and just shout at the t.v and say 'well just eat some more...duh'
How have you arrived at 80kCal a mile for running? The best formula I've seen is 1.1xWeight(kg)xDistance(km). 80kCal would put you at 45kg or 7st. At 5'3" that gives you a BMI of 17.4, underweight by at least 6lbs for a normal person. If you're an athlete you can expect to have a higher BMI than normal and still be the right weight. My BMI says I'm 2lbs overweight and I still look thin!
It depends on how that BMR of 1700 was calculated really. I don't know how it was arrived at or how old you are but I stuck 30 into BMR calculator and it came up with 1297 then you multiply it up depending on your lifestyle. So guessing at moderate exercise levels (running 3-5 times a week) x1.55 gets you up to 2010.
You don't need to add any more on a daily basis to compensate for a 10mile run as it's included in moderate exercise level.
Alternatively you could go for sedentary x1.2 gets you up to 1500. Then add each run you do. But I think you should be looking at least 90kCal a mile, and it doesn't take into account that you burn calories at a faster rate rebuilding after a run. So you will probably start losing weight doing that.
It's all a very rough guide for a starting point anyway. You don't suddenly lose loads of weight or suddenly gain loads of weight, it takes weeks. So carry on as you are and if you start losing weight or start having dizzy spells; eat more.
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