I ate: (all vegan, from a vegan cafe)
-large plate of mashed potatoes (at least 3 scoops)
-three triangular pieces of apple-baked tempeh
-gravy on top of half, peanut sauce on the other half
and...
-one piece of Dove chocolate
-zip fizz energy drink (10cal)
For my workout, I did:
-30min on elliptical (low intensity, higher speed)
-20min jogging on track
-20min walking
Do you think I burned off that meal? I''m worried...especially about how many calories were probably in that lunch...
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Vegan does not mean that every food choice that remains is healthy, nutritious, or even good for weight loss. What you listed for today does not look good regrettably.
- potatoes = starch/carbs, not very nutritious either. Let me put it this way, endurance athletes (e.g. marathoners, triathletes, etc.) that do not eat grains, eat potatoes as their go-to replacement for carb loading. I do not know how much is a scoop, but anything more than one scoop sounds like overdoing it. That is not to say you should restrict what you eat, but instead I think you should eat something else as well during this meal (no vegetables are listed, or fruits).
- tempeh = awesome choice, I do not know about the quantity because I am not familiar with the portion size and the cafe you are talking about, but certainly good for protein and fiber.
- most gravies are basically nutritionless, peanut sauce must have peanuts in it which are great but only in moderation. Bear in mind that all nuts (although peanuts are technically legumes) are high in fats, and even though they are healthy fats, you have to balance your intake. I am guessing tons of sugar is in this though. Watch out for sodium too.
- the darker the chocolate the better, but candy is candy.
- I do not know what that drink is, but if you want to lose weight it is easier to cut out carbonated beverages.
What matters here is not just calories, what matters is a lot more. I really recommend you read more about how to eat healthy if you are serious about losing weight. Your sugar and sodium intake plays a huge role in your weight management as well. If you are overweight, you can lose weight just by counting calories, but if you are regular weight (or under based on your height), you would have to be unheathily drastic in your calorie deficit. If you are one of those people who sees their weight fluctuate wildly from day-to-day, the cause is likely linked to sodium consumption. You have to watch everything, not just calories.
how much you burned depends on a lot of factors, but generally for people around your weight I would guess the following figures:
- 20 minute walking ~ 60 calories
- 20 minute jogging ~ 180 calories if you were jogging at say, 5.5 mph (which is what I always see girls running at)
- 30 minute elliptical ~ 250 calories given you had low intensity (which can only mean low resistance I guess). You know, an elliptical is really only reported to be advantageous over running if you set it at a resistance high enough to make it have an effect. Otherwise, it is more like a carnival ride than it is a workout. You can feel it when you burn more or less calories, so if it felt easy, then you did not need to use that much energy (calories are a unit of energy).
If you are on machines, do not take the numbers that seriously, even if you enter in your age and weight information, machines just have poor calculations.
I would recommend you eat more veggies, fruits, and whole, unprocessed foods if you want to take advantage of a vegan diet. Beyond that, you should be taking supplements to cover all the deficits that are just so hard to fill from just a vegan diet.
It does not sound like you burned it off. Three scoops (or a large plate) worth of mashed potatoes sounds like at least 400 calories, three pieces of tempeh are appreciable, and the not-so-secret devastators of any meal are sauces/gravies.
You did not really do 70 minutes of cardio, you did 50 minutes, I do not think walking counts when you are not overweight given how little energy it takes.
Much of what you consumed sounds like empty calories. It is the empty calories that make you gain weight, those are the kinds that are wasteful for your body, so it just stores them instead of using them for anything. That is the definition of weight gain.
- Lay off the mashed potatoes next time. They might be vegan, they''re still not healthy no matter how good they taste.
- Whoa whoa whoa there sweet heart. If you are trying to lose weight you shouldnt be taking in that many carbs. You need to be on a high protein, low calorie plan. I am a motivation coach and I created a 30 day challenge that will definitely help you. It free so no worries, there are no risks involved (: Go to www.YoungNhealthy.com and click on the 30 day challenge tab! I hope this helps (:
- You did an hour and 10 minutes of cardio so you probably burned off the meal, especially if you ate it before 3pm. My concern long term is that you are not using a weight training program to assist you in burning calories more efficiently & even when you are not in the gym.
Good day, though.
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