Exercise on fast days??? Can you eat more??

[clara1986]

Hi iv been doing 5:2 for about 3 months now. Its been good iv lost about 8lb BUT i have a few questions!!
I go to the gym every day, even on fast days. I usually do a spin class and a body conditioning class which would burn about 600 kcal. On fast days, if i have already burned 600 cals, can i eat up to 1100 cals making it a total of 500, OR do i have to keep it at 500 cals no matter what?
Next question. I seem to have hit a brick wall... but getting hungrier on fast days. I havent lost for about 3 weeks any tips to restart this weight loss. Iv only got about 4lb to go!!
Thanks xx

[DownstairsMixUp]

You still only eat 500 cals even with exercise.

Have you been watching your intake on non fast days? You could perhaps find out your TDEE and depending on how fast you want to lose eat 10 -20% less then you should see some changes. Some people see success doing 4:3 aka 3 days fasting four days off.

[BetsyBell]

Stick to 500 on fast days no matter what. If you're trying to lose weight then I would recommend not eating your exercise calories back on non fast days either.

Come and ask these questions on the main thread - lots of people there who'd love to give you answers!

[clara1986]

Hi thanks for the reply!! Whats is a TDEE!? Iv been a bit slack on non fast days, (picking at kids food mainly!!) Maybe thats why!

[DownstairsMixUp]

Google TDEE calculator so you can work out what you should be having on non fast days :)

[Shallishanti]

when I tried 5;2 I found I had no energy for exercise on fast days, and as I found it hard to work on fast days too, I ended up not exercising (running)- also, I hardly lost any weight. I figured it was better not to fast and to exercise. I started cutting calories (slowly)- mostly just smaller portions and no crisps- lost about 8kg and am keeping it off. 5:2 was a big failure for me, and I remember hearing a programme on R4 some months ago where a reasearcher looked at the evidence base and was not convinced.

[clara1986]

Ok so iv done that it says... Your BMI is: 22.1
Your BMR is: 1339
Your TDEE is: 2076 calories

This means i should eat 2076 calories?? This seems like a lot!? What is BMR?? aaaaggghhh so sorry for all the q's im CONFUSED!!!!

[clara1986]

Sorry!! Iv just read it properly so found the answers to my questions!

[DownstairsMixUp]

Your tdee is what you need to eat to maintain your weight - so depending on how quick you want to lose eat maybe 10 - 20% less than that on your non fast days, i would only do 10% as you sound quite active so it should shift quickly anyway. As you lose weight keep checking your tdee as it changes

[Talkinpeace]

On a fast day I stick to 500 calories even though I swim a mile, do an hour of yoga and an hour of body pump.
You get used to it.

[MelanieCheeks]

Lots of useful info and links in the "please read this first" thread!