Trying to figure out diet

[Marea]

I got my Flex as a Christmas gift and am trying to figure out the dashboard with regard to calories. If I am eating my BMR claories (1200) should I be going for the green zone or the yellow zone. I'm running in the yellow zone  consistently. Should I be eating more? Exercisine less? I am restricted on weight lifting so most of my calories burned are with my walking (I average 15,000+ steps a day) which I just started tracking when I got my Flex. I know people say "eat back your exercise calories" but I have a hard time eating my BMR calories and staying on a low cholesterol low/low fat/sodium diet that my MD recommends.

[ymm3]

Hi there Marea,

I saw your question about looking for a specific diet / nutritional guide to get started. I have some inforamtion I would like to share with you. Let me know if you are interested I can be reached at ymmeeks3@gmail.com. Thanks & God Bless! 

[Marea]

Thanks ymm3 but my question is not with specific diet. I have diet restrictions from my doctor and just looking for info about whether or not I am over exercising. I don't quite understand the whole "eat back your exercise calorie" thing.  I should add that I am 68 and have multiple health issues such as high blood pressure, severe arthritis, high cholesterol and multiple spinal surgeries which limit the type of exericse I can do. Walking and low impact aerobics is about it. I do appreciate your offer of assistance!

[steff]

The average woman needs approximately 2200 calories a day to neither lose nor gain weight.  If you cut your calories to 1200 a day BEFORE exercise, you are creating a calorie deficit of 1000 per day.  It takes approximately a 3500 calorie deficit to lose a pound, so if you only eat 1200 calories each day you are creating a 2 lb weight loss.  So, if you burn 250 calories a day with exercise and you eat an additional 250 calories, you have still created  the 1000 calorie a day deficit.  By adding those calories back into your diet, you are putting enough fuel in your tank to perform the exercise without losing muscle.

[ymm3]

Thank you for clearing it up. Walking is great and most effective. I will
be praying for God's help and healing for your illness! I drink a meal
shake that is so healthy, it has helped people to get off of their meds for
blood pressure, diabetes, and lupus. If you like I can send that
information to you when I'm back in the office tomorrow. God bless!
Yvette
Have a Great & Blessed Day!

[RAC]

good for you!!! I don't eat back my calories I set my daily calories and don't exceed them but still do the work out.

[Marea]

You could send me the info. I'll read it but I'm already taking Advocare products, meal replacement shake @ breakfast and Spark energy along with supplement. I am open to other better options. Thanks, Yvette

[sarahl]

This is a very interesting topic. Thank you Marea for posting it. 

Let me see if I've got this straight.

The calories expended by BMR and the calories expended through exercise are added together. 

To lose weight, one needs to eat that total MINUS 250, 500, or whatever number of predetermined calorie deficit is needed to reach the goal weight by a certain date.

Does that sound close?

[JenniLacey]

Yes Sarahl but don't forget activity calories too. The calories you burn doing every day activity like running errands, housework, walking to your car, getting dressed, showering, cooking, etc. Unless you're including those as your exercise calories burned.

[sarahl]

And, JenniLacey, all of these calories are totaled and shown in the Calories Burned on my iPhone app? 

So right now it shows 1713 and that is the combined total so far today of exercise, daily activity and BMR?

(thanks for replying, by the way)

[JenniLacey]

Yup. That will show your total calories burned in a 24 hour period.