Calories vs. Exercise

[CalissaLeigh]

Could anyone point me to information concerning calorie intake when you have increased activity?

I was working on eating 1200 calories a day. But activity level is 4 miles of walking a day with a heavy backpack, plus another couple of miles/stair walking with bookbag at school. I'm also trying to fit in strength training 3 days a week. Every other weekend I swim for a couple of hours. I'm also looking at adding in Yoga and maybe the Wii Fit. (Looked like fun.)

I'm 29, 5'9, 200 lbs and struggling to lose weight, even with the added activity. I've been walking to school all summer, and for the past month walking to school and back and it seems like the weight won't budge. For the past month I've increased activity and I don't know really why it's stalled.

I'm reading conflicting information. Some people are saying I should increase calories because activity level is too high for that amount of calories, but others are saying keep it the same, and I should see some weight loss due to burning more calories.

I'm using some Nutrisystem food because I go to school and work and I don't always have time to cook. This was much easier for me. But I let myself sometimes have a sit down meal with boyfriend. I fit in fruits and veggies a lot, probably need more work in adding more veggies.

Typical day:

Breakfast:

Nutrisystem muffin
glass of milk
Maybe a banana or other fruit if I have it somewhere.

Lunch:
(school lunch) Chicken or pork or beef, depending on what is available, but I try to get grilled or baked.
Big salad (with a little cheese and egg on top)
Nutrisystem bar

Snack:
Fruit cup (I try to find protien but most times I save it for dinner or eat a bit extra at lunch.)

Dinner:
Chicken/whatever meat I happen to cook.
Heated frozen veggie mix
Nutrisystem entree
Nutrisystem dessert

It usually adds up to 1200 or so, sometimes more (maxing out at 1500 sometimes).

I do feel hungry after walking to school, and by lunch I'm hungry, so I'm trying to figure what I can take with me that will be a great add-in for between breakfast and lunch.

But is this enough for me? I just want to check because I've read a lot of articles that contradict themselves about how any calories you should add (or not add) if you exercise so much.

[CalissaLeigh]

It makes sense. I know I burn more naturally being taller. goal right now is to simply grow some muscles so that it's burning the fat, so I don't have to be "as careful' with counting 1200 calories all the time and if I slow down on cardio at some point, I just have to maintain through a little bit of strength training.

But I ended up hungry at times and mostly tired.

I'll try adding a bit more protein and maybe some almonds and other good things. And I'm going to try to increase the fruits and veggies more. I may do some more research to find out what might be a good increased number to reach, 1800 0r 1600 or however it will work best.

Thanks!

[CalissaLeigh]

what's nutrisystem?

It's one of those mail-order food programs where you pay X amount of money and they send you three meals, or three meals and snacks, depending on what you pay. Lovely processed, packaged food with tons of preservatives, I'm sure.

Yup. Think of granola bars with added soy protien or a package of vegetarian chilli with added soy protien and healthier/portion controlled items. When it came to lowering calorie count, it's perfect because I'm usually out the door by 7 am to walk the 2 miles before school, and don't get a break until lunch. Gives me something I can carry around in Louisiana heat.

Fresh food are better for you but it came down to time, for me. I wish they had more places on campus that sold reasonably priced fruit and things or I'd get more fresh stuff. (Paying $4 for the fruit cup already.)

[Boss Man]

Adult female caloric average per day. 1,800, men 2,000. Add another 300-400 on top for exercise and voila, that should do it.

2,100 a ay isn't too hard.

6 meals 350 calories per meal, every 2.5-3 hours.

Alternatively, as your Metabolism tapers off later in the day, 450 with meal 1, 350 for meals 2-5 and 250 for meal 6.