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How do I know if I'm eating enough to fuel my workouts and still lose weight?

Hi everyone,

I've been trying to lose weight for a while now and have recently started incorporating regular workouts into my routine. However, I'm not sure if I'm eating enough to fuel my workouts and still lose weight. I've heard that if you don't eat enough, your body can go into starvation mode and hold onto fat instead of burning it.

My goal is to lose about 10-15 pounds and I currently eat around 1400-1500 calories per day. I typically do about 45 minutes of cardio and some light strength training 4-5 times a week.

Can anyone give me some insight on how to properly fuel my workouts while also losing weight? Is there a specific calorie range I should aim for and what types of foods should I be eating?

Thanks in advance for your help!

All Replies



I've also been working on losing weight while incorporating exercise into my routine. One thing that really helped me was focusing on timing my meals and snacks around my workouts. I found that eating a small meal or snack about 30-60 minutes before my workouts gave me the energy I needed to push through intense sessions. This could be something like a banana with almond butter or a small serving of Greek yogurt with berries.

After my workouts, I would focus on consuming a meal that was high in protein and moderate in carbs, such as grilled chicken with sweet potato or a vegetable omelette with whole-grain toast. In doing so, I was able to help aid in muscle recovery while still sticking to my weight loss goals.

In terms of calories and nutrients, I would recommend focusing on consuming whole foods that are high in protein and fiber. I also found that drinking more water throughout the day kept me feeling fuller and more satiated, which helped me avoid mindless snacking.

Lastly, be patient with yourself! It can take time to find the right balance of nutrition and exercise that works for you, so don't give up if you don't see results immediately. Remember, slow and steady wins the race. Best of luck to you on your journey!


Hi there,

I struggled with this same issue for a while when I first started working out and trying to lose weight. One thing that really helped me was tracking my calories and macros through an app like MyFitnessPal. It gave me a better understanding of how many calories and nutrients I was consuming throughout the day.

I also found that eating protein and complex carbs before my workouts helped me have more energy and get through my workouts without feeling depleted. For example, I would have a small serving of brown rice and chicken or a protein smoothie with some fruit and almond milk.

In terms of calorie intake, it really depends on your individual goals and body composition. I would recommend speaking with a registered dietitian or nutritionist to determine your specific needs. However, as a general guideline, a moderate calorie deficit of 300-500 calories per day should help with weight loss while still allowing you to fuel your workouts.

Overall, it's important to listen to your body and really pay attention to how you're feeling during and after your workouts. If you're constantly feeling tired and lethargic, it may be a sign that you're not fueling your body adequately. Hope this helps!


Hey everyone,

I used to struggle with this same issue, but a few changes to my eating habits really helped me maintain my energy levels while still losing weight.

First off, I found that eating frequent, small meals throughout the day was key for fueling my workouts and staying energized. By eating smaller, more frequent meals, I was able to avoid feeling sluggish or run down after a big meal.

Secondly, I made sure to focus on eating high-quality carbs, such as sweet potatoes or brown rice, which kept me energized throughout the day. I also incorporated lean protein sources, such as chicken or fish, into my meals, which helped me feel fuller for longer periods of time.

Lastly, I made sure to stay hydrated throughout the day by drinking plenty of water. I found that staying hydrated helped me avoid feeling fatigued or run down, especially during my workouts.

Overall, it's important to remember to listen to your body and make sure you are focusing on fueling your workouts with nutrient-dense foods. With a little bit of trial and error, you'll be able to find a diet that works best for your body and your fitness goals.


Hi there,

I had a similar issue where I was trying to balance losing weight with fueling my workouts. One thing that really worked for me was incorporating more healthy fats into my diet. I noticed that when I started eating more avocados, nuts, and seeds, I had more sustained energy throughout my workouts and throughout the day.

Additionally, I found that meal prepping in advance was really helpful. It allowed me to plan out my meals and make sure that I was getting a good balance of macronutrients. I would typically prep some lean protein (such as chicken or turkey), some roasted or steamed veggies, and some brown rice or quinoa. This helped me stay on track and avoid impulse eating unhealthy snacks or meals.

In terms of calories, I found that using an online calculator to determine my basal metabolic rate (BMR) was helpful. From there, I could determine how many calories I needed per day to maintain my weight, and then from there, I could cut my calories by about 300-500 per day to create a calorie deficit for weight loss.

At the end of the day, everyone's bodies are different, so make sure to listen to your body and adjust as necessary. Don't be afraid to experiment with different ratios of macronutrients and try new recipes to keep things interesting. Best of luck to you on your journey!


Hi everyone,

I have been struggling with the same issue and have found that tracking my macros and overall nutrition has been incredibly helpful. I use an app to track my calories, protein, carbohydrates, and fats each day. This has allowed me to make sure I am getting the right amount of fuel while still being in a calorie deficit to lose weight.

I also found that experiment with different pre-workout meals and snacks was very helpful for fueling my workouts. I tried different combinations of healthy carbs and protein, such as a piece of whole-grain toast with peanut butter or a protein bar, depending on what feels best for my body.

In addition to incorporating more healthy foods into my diet, I started drinking BCAAs, which stands for branched-chain amino acids. These supplements helped me with muscle recovery and helped me feel more energized throughout the day.

Overall, it's important to pay attention to what works best for your body and to make sure you are giving yourself plenty of time to adjust. Remember that weight loss is a journey, not a race, so don't get discouraged if things don't happen overnight. Keep at it and you'll get there!



I understand the struggle of trying to balance weight loss with fueling your workouts. One thing that really helped me was focusing on eating nutrient-dense foods. I found that when I ate foods that were high in vitamins and minerals, I felt more energized and had more endurance during exercise.

For instance, I incorporate more vegetables and fruits into my meals, such as spinach, broccoli, berries, and apples. I also would try to include healthy fats in my diet, such as almonds or salmon, which helped me feel full and satisfied.

I also tried to mix up my workouts to keep things interesting and prevent boredom. For example, I would alternate between cardio, strength training, and yoga classes. This helped keep my body challenged and prevented me from hitting a plateau.

When it comes to calorie intake, I would recommend trying to make small and sustainable changes to your diet instead of drastically cutting calories. This way, you can achieve sustained weight loss while still feeling energized and not deprived.

Lastly, I found that accountability partners or workout buddies helped me stay on track and motivated. Having someone to set goals with and encourage each other can be really helpful.

Hope these tips help! Remember to be kind to yourself throughout this journey, as it can take time to find what works for you.

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