Too much exercise?

[choc_puddin]

I think i'm doing way too much exercise for the amount I eat, as i'm starting to feel a little 'boney' and just look a bit thin :(

I exercise 1-2 hours every day and usually its a variety of:

40 minutes hard running on treadmill and 20 minutes stair master

or 2 hours of bike riding around my hilly neighbourhood

this is in addtition to walking to and from uni and light weight training 3 days a week

my diet is pretty much in a rut

B: museli with soyghurt
S: apple
L: bean mix salad, piece of fruit (orange, apple or banana), a few crackers
D: bowl of pasta with beans, veg and tomato sauce with vegan cheese

I dont feel hungry or tired and I eat only when I start to feel hungry and my appetite is small. On the weekends I'll have takeaway such as thai, pizza or lebanese, so I think I'm a fairly normal eater.

[veg*nrunner]

if you dont feel hungry i think you should be fine.

[CaptainSwab]

If you are feeling boney I would say beef up your eating. I don't think an hour or two of exercise a day is too much.

[choc_puddin]

I think i'll probably try and 'beef' up my eating, but the problem is I have a really small appetite.

I've tried adding more calories to my food via nuts and oils, but I find that I hate the taste of too much oil/fat.
I've also tried having liquid calories such as flavoured soy milks and juices, but they tend to make me gassy :naughty:

Any other ideas?

[Mskedi]

--

[Dirty Martini]

my diet is pretty much in a rut

B: museli with soyghurt
S: apple
L: bean mix salad, piece of fruit (orange, apple or banana), a few crackers
D: bowl of pasta with beans, veg and tomato sauce with vegan cheese


So like...

B: 200 calories
S: 100 calories
L: 250 calories
D: 350 calories
----------------
900 calories

Tell me you're eating extremely large portions.

Two hours of exercise per day is fine, but you need to eat at least 1800-2000 calories per day.

[choc_puddin]

haha, yes, my portions are HUGE. So huge that people stare at me and wonder why I'm so skinny for the amount of food I eat.

So calorie-wise, its more like:

B: 400

S: 100

L: 400

D: 500-600 give or take

I've made some hummus today and intend to have that with veggies. Sadly, not a fan of most nuts :( but am a huge fan of dried fruits and seeds, so I intend on including those in snacks ^^

[Pixelle]

Two hours a day of exercise is overkill from my point of view. Unless your specifically training for something it's not necessary.

Even without the exercise, I think you seem to be undereating.(< is that one word, who knows).

[Dirty Martini]

haha, yes, my portions are HUGE. So huge that people stare at me and wonder why I'm so skinny for the amount of food I eat.

So calorie-wise, its more like:

B: 400

S: 100

L: 400

D: 500-600 give or take


1500 calories/day is recommended for people who want to lose weight. You are not eating nearly enough food.

For a woman your age and with your level of activity, you need to eat around 2000-2200 calories per day. If you want to gain weight, you should start looking at about 2300 calories per day. Create an excess of 500 calories per week (over the calories that MAINTAIN your weight), and you'll gain a pound a week.

Bottom line, you need to eat more.

I do wonder why you're working out 2 hours a day.

[nogardsram]

Is there such a thing as 'too much exercise'?

With respect to what you're eating, are you losing weight (as was already stated, if you're losing weight it's too few calories)? I think the amount of calories you need, will depend on your specific body type and situation. But then, I'm not a nutritionist...

Do you ever make smoothies? I like smoothies. A lot. I usually start with blending some flax seeds (sometimes and/or hemp seeds, depending on how hungry I feel), then add frozen bananas, then some other fruit (either frozen or not). I usually add some type of nut butter, maybe coconut shreds (again, depending on how hungry I feel), and perhaps some oil like flax. It's a nice snack for me.

I've been rather thin for most of my life, however I consume lots of food all day long. I guess I figure, if I'm eating enough to not be hungry, I'm good. Although the less I eat, the more I'm apt to take multivitamins...

[Mskedi]

Two hours a day of exercise is overkill from my point of view. Unless your specifically training for something it's not necessary.


I have to firmly disagree here.

But, as others have said, 1500 is what I would need to maintain my weight if I were bedridden. It's not appropriate for someone exercising a good amount.

You may not like nuts, but nuts (and seeds) are your friend. Try forcing down 1/4 cup or so in between each meal. You'll get protein and fat, both of which you desperately need.

[choc_puddin]

Thanks for the advice everyone ^^
I can see now that I'm not eating enough for the amount of exercise I do. And although i feel fine, its definetly showing in my body.
I guess i'm still learning about myself and what I need to remain healthy.

I'm definetly gonna try the smoothie idea- why didnt I think of that? Adding tofu and flaxseed oil will improve my fats and protein intake. And i'll try and squeeze in a few more snacks.