mareze's Journal, 13 Jan 20

How does one burn 4000kcal? I'm active and with exercise burn about 2000kcal or less. Is your goal weight loss or gain?  

Goal is weighloss. I dance for about 2-3 hours per day at quite an intense pace. My heart rate ranges from 167bpm to 184bpm during this time.  

bread with thick peanutbutter and syrup. Lemon meringue.  

My bmr is 1709kcal per day if I did absolutely nothing that is about what I would burn so burning 4000kcal is quite possible doing 2-3hrs of intense cardio per day 

@ryno thanks for the suggestion haha but I won't be able to stomach either of those... Give me chocolate cake any day.  

hey mareze!* the key is to have regular small snacks that are very high in protein and healthy carbs💕 peanutbutter on wholewheat toast, yogurt and fruit, energy bars* always have snacks and water with you😁 eating big meals will be uncomfortable when you are that active💃 rather aim for high nutrients that high calories and you will he surprised how much easier it seems** its also good to have a bottle of poweraid or such energy drinks when you excercise to replenish lost electrolytes! #adietitians2cents💕  

what also works really well is egg cups made in muffin tins! you can make a couple with different favours such as spinach and feta or bacon and chilli and keep them in the fridge for the week ahead 

Hey Mareze you can also drink your calories, smoothies, protein shakes, soups high in protein and starch (chicken noodle soup) 

It's extremely unlikely that you are burning anything close to 4000cal 🙊 how are u arriving at this figure?!?  

If you are eating until you are satisfied and full. Don’t worry about getting sick. Eat healthy foods with vitamins and minerals and good healthy fats and protein. You want to lose weight so I wouldn’t try to force eat if I was you. 

@shreddedbrah21 this is as per fitbit. I am quite heavy now and do very intense cardio/dance for 3+ hours per day sometimes even more. If I could post a screenshot I would. Yesterday I spent 4hr and 28min in dance where my heart rate is 167bpm to 184bpm during this time. I basically do an hour in the afternoons and then depending on the day 17:00-20:00 in evenings 

@marike0715 thank you. The poweraid idea is especially a good one as I drink about 5 liters water per day but my mouth is always dry. Ill get some today.  

@Pascoal777 I always get sick when eating too little. I agree to stop when full but I almost immediately feel fluish when I. I am anemic among other things and a non existing immune system. Hopefully we can fix that this year :) went through a few operations last year so the worst should be over.  

a) Your fitbit is wrong, research how these things grossly overestimate calories burned. b) Heart rate doesnt tell you calories burned in exercise (Watts does)  

@shreddedbrah21 I did do plenty of research. There are many arguments supporting over/accurate/under estimation. Even if I work out my normal BMR with numerous calculators it is 1709kcal. Sunday I literally didn't get out of bed and fitbit indicated pretty much the same. If you say it is inaccurate how do you suggest measuring it? I've also now checked a number of websites and input my weight/age/height and inducated 180minutes intense dancing and they all indicate around 1667kcal for the period.  

Maybe you need to cut back on the hours you are dancing and sort out your health and diet first. Avoid getting sick. Once you have sorted out your diet. You can push yourself on the dance floor 💃🏼 my husband has gotten sick recently, and usually I would catch whatever he got. I have managed to not get sick. Because I eat nutrient dense foods that are very low in calories but keep my immune system in good shape. Eat peppers high vitamin C, cruciferous vegetables high in all macro and micronutrients. Do you eat meat? I eat a lot of meat. So I don’t suffer from anemia or fatigue. Fish is good as well. If you are vegetarian maybe look into supplements. Your body adapts to the amount of calories you eat and can function well on very little. But make sure what you are eating is high in nutrients.  

There is no way to determine your calories burned accurately as it's dependent on so many variables (not BMR hence why there's multiple different equations for it, if one was correct there would be one.. not even direct / indirect calorimetry). They are all generalisations. Also, what is "intense dancing"? That means something totally different to me, you and the website. What I recommend is focus on a healthy balanced diet, track your food intake with your mood and weight and you'll be able to gauge your maintenance levels and then work from there. I could write you essays on this but unfortunately helping people on FS doesmt pay my bills 🙊 Best of luck 🤞  

Each to their own these days there are so many theories and everyone has their own way of doing it. I lost 25kg twice by using what fitbit says I burned - 1000kcal per day intake. So 7000kcal defecit per week gave 1kg loss. Anyway training has more than doubled which is my initial question as I struggle with increasing intake but output is massively more. Somewhere I need to give myself more to keep up as my body is struggling dealing with my bleeding toes and numb feet on a daily basis.  

If you are losing 1 kg per week then your calorie estimation is perfect!* keep at it! You will learn what foods works best for your body, try experimenting with different snack sizes and eating at different times! Smoothies and energy shakes high in protein will also help as suggested* if your appetite is poor you could try a zinc supplement, and iron supplement for anaemia💕