So I am up to 4 miles a day running 10 total with the daily walking. I was banded in April have had a 120 lbs loss thus far. I can think of only one day since a month before my surgery I have missed a work out. I eat high protein and low carb, and take in an average of 860 calories a day. I have amped up my runs to 6 miles a day as of today. My worry is my caloric intake is to low, I want to continue to lose but feel I need more calories. I have asked dietitians and never seem to get a solid answer. I feel energized and better than I ever have before, but just not sure how to proceed calories wise with my exercise regiment . Any advice would be great,.

@@Penoto hi there! I have no background in this area but just wanted to say, wow, you are doing beautifully. Congratulations! You've really caught the exercise fever. I am a 53 female, walk four miles/day (fast, but nothing compared to the burn of running) and consume a lot more calories than you. I believe in listening to the body -- if yours is telling you to up the calories, find what you need with regard to protein, healthy fats, "good" carbs, etc. Keep burning that fat while keeping the muscle. Awesome.

I was banded in December 2013. For the first 5 months or so, I averaged 900 calories a day. For the next few months I averaged 1500 a day. Now, I eat around 2000 a day. Mostly healthy stuff. Like you, I exercise a lot. Took up running and ran a 10K last week! Yes, I think you probably should increase your calories. I'm still losing but only around 0.5 pounds a week (before I was averaging 3.5 a week). I'm okay with that as I am near my goal. With that much exercise, your body may burn muscle for energy and that's no good. Experiment with increasing, just don't get discouraged if you don't see a loss every week.

I've never been a runner. Never wanted to be and won't be due to bi lateral hip replacements & knee-meniscus scopes.

That said, I do know a little about nutrition and exercise. I don't count calories so I hope my advise still helps you.

This is what i do know:

Within about 15-20mins after your run/workout/walk, get some hi quality Protein in. A Hi-gram of protein (not energy) bar (a little one) or Protein shake (1 scoop), or a hardboiled egg ( I keep a few hardboiled eggs in the fridge to grab & go), 2-3 cheesestix. Try not to do much carb (after the workouts). Just protein. Keep it quick & easy so it doesn't interfere with your day (prep time). Try to think ahead and have a few of these quick-grab Proteins around just for this purpose- no thinking involved- just grab, get it in, & go.

The exercise literally shreds your muscles up. The protein re-builds muscle fast as long as you get it in within 15-20 mins post-run/ exercise. That way, your bod won't eat up your muscles due to your too low caloric intake- assuming you want to keep it that low. Your bod will burn up the post run protein calories immediately so no real need to add it to the daily count.

Not getting your period can be a sign of lack of nutrition - especially calories. Feeling sluggish can be a sign of lack of balance between food & exercise. Muscles speed up the metabolism and so being more muscular requires more calories than the same amount of fat would. Keep up the health habits.