My exercise and eating routine

Here is an example of my exercise and eating routine. The date is Friday, April 19th, 2019. This is a typical day in my current lifestyle. Most of my foods are common products that can be bought at Costco or other stores. The main part of the meal was the Zuppa Toscana which is a modified recipe. This is a soup based on Italian sausage, white beans and sweet potatoes (traditional recipe included regular potatoes). It also includes cream, parmesan cheese and kale, amonf others. This recipe is a variation of the traditional soup but includes plenty of all macronutrients.  

Eat to satiety

Note that I ended up with a calorie deficit. This is not because I intended it that way. I only entered my data well after my meal. My goal is to eat to satiety and that hardly ever exceeds my requirements. My main concern is actually falling too short of my requirements because that could cause my metabolism to slow down, and that would be counterproductive. That is “The Biggest Loser” effect I have discussed in another post.

My caloric requirement

Using the caloric calculator in www.calculator.net, I determined that my requirement (without exercise) is 1876 calories per day. Since I exercise to burn 1,280 calories, I could have eaten 3,156 calories for weight maintenance. This means that I have a 1,000 calorie deficit for the day. That does not concern me too much because I could try to compensate the next day either by eating more or rest a little in the exercise. The important thing for me is not to focus on the calorie counting but to do what feels good to me. Good quality of life is the goal and victory to me. I believe that I am at my ideal weight, and fitness is an essential part of my life.