Wrong. Or at least this statement is not entirely right. It does depend on a few factors:
1. How many calories was I consuming in the first place?
2. Was I consuming enough calories in the first place?
3. Was I hungry a lot before (I started exercising)? Am I hungry now?
4. How much exercise am I (now) doing?
5. How strenuous is this exercise?
What is my recommended daily intake of calories?
General rule of thumb:
Men: 2500kcals
Women: 2000kcals
Remember to make sure you're eating your 3 basic nutrients: carbs, protein and fat. They're all good for you, that's why they're called nutrients. Even fat!!
Reducing calorie intake for weight-loss
A common approach to reducing body fat is to reduce your calorie intake. For example, if your recommended daily intake is 2500kcals and you consume 2000kcals that day, you have a calorie deficit of 500kcals. However, research shows that if the calorie deficit is too great then body fat is more likely to return, possibly to an even greater level. This is because your body is unsure of when it will get enough calories again, therefore it holds onto its fat as much as it can.
Because of this, it has been suggested that you limit your calorie deficit to 500kcals a day, which in turn should result in a 1lb a week weight-loss. This 'slow and steady' method is recommended, as most likely the loss will be mostly body fat - which is what we're wanting to lose!
What about when I'm exercising?
When you're exercising as well as counting calories, this is where it can let a little tricky. When you're exercising, you're creating a calorie deficit. But you're also creating a calorie deficit when you're eating less. This means that when you're exercising a lot but also eating a lot less, your daily calorie deficit is suddenly a lot greater, resulting in the problem (highlighted in red) above!
When I'm exercising more, I tend to eat more because I am more hungrier. This is my body's way of telling me that my deficit is a little too low. So, if you're hungry more - eat more! Just remember to eat all the right things and not slip back into old habits.
Some great snacks are:
• Seeds, nuts and raisins
• Apricots
• Yoghurt (preferably pro-biotic)
• Any fruit – can be whole or chopped up into a fruit salad or smoothie
• Dark chocolate (good source of antioxidants)
• Peanut butter (on low GI base like wholegrain bread, or rye bread)
• Avocado (rich in vitamin E) can have on wholemeal toast. Sprinkle on a little pepper for taste! Or you could put it in a salad, or eat half on its own with a pinch of salt and pepper
• Strips of carrot, peppers and cucumber with hummus or guacamole (avocados) dip. Could also use peas in a pod/or ‘snap peas’
• Lightly salted pretzels (preferably wholegrain)
• Boiled egg
• Oatcakes
• Leftovers from last night’s dinner in a tub!
Basal Metabolic Rate
Sedentary (little or no exercise, desk job)
Lightly Active (light exercise/sports 1-3 days/wk)
Moderately Active (moderate exercise/sports 3-5 days/wk)
Very Active (hard exercise/sports 6-7 days/wk)
Extremely Active (hard daily exercise/sports & physical job or 2 x day training, i.e marathon, contest etc.)
If you're still looking to achieve weight-loss, your calorie deficit should be taken from the number that applies to how much exercise you're doing. When you're trying to lose weight, it's ok to eat a little less than what these numbers say, as long as it's no more than 500kcals.
How do I know if I'm eating too much/too little?
Your body will tell you if you're eating too much or too little. You will either be hungry or stuffed! Or you may be just right. Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Treat the numbers you see as a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level. Listen to your body. If it needs something, it will tell you.
Also, if you're exercising, your body composition will be starting to change. You can pack more muscle into a small space that fat, so the numbers on the scale may not be what you were looking for, but the number on a measuring tape (round the waist) may be where your results lie. Invest in some tape and try monitoring your progress through some measurements too!
Happy Eating & Exercising!
Some great snacks are:
• Seeds, nuts and raisins
• Apricots
• Yoghurt (preferably pro-biotic)
• Any fruit – can be whole or chopped up into a fruit salad or smoothie
• Dark chocolate (good source of antioxidants)
• Peanut butter (on low GI base like wholegrain bread, or rye bread)
• Avocado (rich in vitamin E) can have on wholemeal toast. Sprinkle on a little pepper for taste! Or you could put it in a salad, or eat half on its own with a pinch of salt and pepper
• Strips of carrot, peppers and cucumber with hummus or guacamole (avocados) dip. Could also use peas in a pod/or ‘snap peas’
• Lightly salted pretzels (preferably wholegrain)
• Boiled egg
• Oatcakes
• Leftovers from last night’s dinner in a tub!
Basal Metabolic Rate
If you're wanting to get a little more scientific, or you're really just unsure about your calorie intake now that you're exercising, you may want to look at your Basal Metabolic Rate (BMR) This is the amount of calories your body needs when at complete rest, and can be worked out here.
You'll notice that there's a table explaining how many calories you should be eating depending on how much exercise you do:
Sedentary (little or no exercise, desk job)
Lightly Active (light exercise/sports 1-3 days/wk)
Moderately Active (moderate exercise/sports 3-5 days/wk)
Very Active (hard exercise/sports 6-7 days/wk)
Extremely Active (hard daily exercise/sports & physical job or 2 x day training, i.e marathon, contest etc.)
If you're still looking to achieve weight-loss, your calorie deficit should be taken from the number that applies to how much exercise you're doing. When you're trying to lose weight, it's ok to eat a little less than what these numbers say, as long as it's no more than 500kcals.
How do I know if I'm eating too much/too little?
Your body will tell you if you're eating too much or too little. You will either be hungry or stuffed! Or you may be just right. Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Treat the numbers you see as a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level. Listen to your body. If it needs something, it will tell you.Also, if you're exercising, your body composition will be starting to change. You can pack more muscle into a small space that fat, so the numbers on the scale may not be what you were looking for, but the number on a measuring tape (round the waist) may be where your results lie. Invest in some tape and try monitoring your progress through some measurements too!
Happy Eating & Exercising!
