Member support section

How do I add exercise to my Diary?

Via the app

  1. Tap the search bar at the top of your diary and ensure 'EXERCISE' is highlighted at the top.
  2. Type in the exercise abd select from the search results
  3. Enter the duration and tap 'ADD TO DIARY'

Via the website

  1. Either use the 'Exercise Categories' or click the search bar under the 'Add Exercise' panel on the left hand side to type in your exercise and click the green 'Go' button.
  2. Select your exercise from the results and click the green 'Add' button to the right of the correct duration to add to your diary.

I've exceeded my exercise target – can I eat the extra calories I've burned off?

As a general rule, we don't advise you to eat back all the extra calories you've burned if you are trying to lose weight and hoping for your exercise to boost this. However, if you've been exercising heavily and feel hungry, it's fine to eat some calories back as you've earned this flexibility.

Try to listen to your body – don't get to a point where you're so hungry you'll binge eat. It's important to keep your blood sugar levels consistent by eating small regular meals and snacks – preferably low GI foods that release energy slowly. Examples: wholemeal toast with 100% nut peanut butter; tuna pasta salad made with wholewheat pasta; baked sweet potato with beans or spicy sweet potato wedges.

Can I add my exercise calories burned back onto my food allowance?

Yes, you can choose between two different diary views – 'Separate' food and exercise targets or 'Combined' food and exercise targets.

Combined Diary View

This setting adds any calories you burn in exercise back onto your food allowance. We recommend this option for people who do a lot of exercise on a daily basis, as they will probably need to eat a few extra calories to fuel their high activity levels.

Note! Nutracheck sets everyone an exercise target of 200 calories to burn each day. The Combined Diary view deducts your 200 calorie exercise target from your food allowance at the start of the day – we assume you will always hit this target as you are pretty active. This is why you will notice your GOAL is 200 calories less than the Separate Diary view. However, when you exceed your exercise target of 200 kcals, the calories will be added to your food allowance and you can eat these back if you wish.

Separate Diary View

This setting keeps your food and exercise targets separate, so you can see how many calories you've burned through additional activity. The exercise calories are not added onto your food target to eat back.

To change your diary view, open the Nutracheck app and tap the green menu button to the right of the search bar > Diary Preferences > Diary Totals.

For more information, click here.

If I don't achieve my exercise target, will I still lose weight?

Your food target has been set to ensure that you WILL lose weight – regardless of whether you achieve the daily exercise target or not. The target to burn an extra 200 calories per day will have a positive effect on ensuring you lose weight at the rate you want.

But extra exercise is especially important if your daily target is 1,400 calories to ensure that you lose weight at the rate you have selected. You will still lose weight, but without the exercise but it may be slightly slower that you selected. Plus increasing your activity level has so many positive benefits on your general health.

Do I need to eat less if I don't burn off 200 calories in exercise?

No – it is not necessary to reduce your food intake by 200 calories if you don't achieve the exercise target, however, anything you can do helps with your weekly rate of weight loss.

To lose 1lb a week you need to create a calorie deficit of between 500-600 calories a day. This is best achieved by eating less and exercising more – hence why you are also set a target to burn 200 calories each day in additional activity.

Burning the extra 200 calories is especially important if your daily target is 1,400 calories to ensure that you lose weight at the rate you have selected – plus increasing your activity level has so many positive benefits on your physical and mental health! Without it, you can still lose weight successfully by controlling your food intake, but it may take you a little longer to reach your goal.

Why doesn't the pedometer calculator count all my steps?

We assume most people take 2,500 steps each day as standard, unless very sedentary. Our pedometer calculator only counts steps you take above this i.e. 2,500 steps are deducted from the number you enter as these are a 'given'. If you add a second pedometer entry into your exercise diary later in the same day, these steps are added to your first entry.

The calculation for calories burned is based on your body weight – this is picked up from the last record entered into your Progress chart (so keep this up to date!). It also assumes a walking speed of 3mph and an average stride length of 2,000 steps per mile.

Are the exercise figures personalised for an individual, or are they general?

The figures for calories burned by the activities in our exercise database are calculated based on a member's individual weight. This is picked up from the last entry you made into your Progress chart – so it is important to keep this updated each week. The Nutracheck Pedometer Calculator assumes a walking speed of 3mph and an average stride length of 2,000 steps per mile.

What activities should I not track as ‘exercise’?

It's true that all physical movement burns calories, but there are activities we do on a daily basis as part of our lifestyles that should not be classed as 'exercise'. Examples are ironing, cooking, childcare etc. You will see that certain activities in the exercise database carry a yellow flag advising not to add it to your diary.

What counts as 'exercise' is activity that exerts you by raising your heart rate and making you slightly out of breath.

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