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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...


January 20th & calorie input/output

I spent a lot of today trying to figure out the suggested calorie input and output balance. I came across several sites giving some information but was never satisfied with what I found. This is what I know.

Calorie input & output:

The suggested minimum amount for women on calorie input is no lower than 1200 calories a day and 1800 for men. I spent some time today and found that I'm just barely hitting that 1800. This can be a positive and a negative. The positive is that I will see a quick result in fat loss but if I go too low than my body will search for those calories elsewhere in the body (muscles!). More on the negative is that while you have initial fat loss it will plateau rather quickly, you become fatigued, and the chances of binging are higher. No one needs binging when trying to achieve better health.

Your body needs a certain amount of calories in order to function well throughout the day. Eat several smaller meals and your body will take the food and use the calories for energy for the next couple of hours. That is called metabolism. That is the constant take and use that the body does. The general rule of thumb is that 3500 calories is the equivalent of 1 pound. If you were to cut your calorie intake by 500 calories a day ---- you may lose up to 1 pound a week. Add exercise to the equasion and you may shape up rather quickly.

I will be shooting for just under 2000 calories. I don't want to fall into the trap of trying to make it happen over night and starve myself from what my body needs.

Food intake:

1. 1 cup of coffee
2. 1 1/2 cup raisin bran cereal
3. 1 banana
4. 12 oz diet pepsi
5. Deli chicken sandwich (oven roasted) on wheat with cheese and mayo
6. 18 pretzels
7. Rice crispy treat
8. Four scrambled eggs
9. 2 1/2 slices of turkey bacon
10. Two slices of bread w/ blackberry jam
11. My yogurt - plain w/ blended banana, agave nectar
12. 60+ oz of water


- basketball ---- 2.01 miles ---- we won quite a few games tonight ( they are just full court pick up games).

Miles til Goal: 985.77

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