calorie alowed for exercise?

KathyHale1
KathyHale1 Posts: 2 Member
in Health and Weight Loss
I really dont understand the extra caloies alowed for the exercise we do. If I eat what i burned how am i going to loose weight?

Replies

  • daremightythings
    daremightythings Posts: 247 Member
    When you sign up for the site, the calorie goal you're given already includes a reduction that will give you weight loss. If you exercise, you can eat a portion of the calories you burn if you're hungry, or want to eat more. Most people agree not to eat the entire number of calories you burn, because it's almost impossible to tell exactly how much you burn doing any certain exercise. You might want to start with eating half of what you burn if you're hungry and see how it affects your weight loss.

    If you eat too little, either through severely reducing your calorie intake, or by burning a lot of calories through exercise and not replenishing them, you'll end up hurting yourself in the long run by taxing your body too hard.

    It sounds kind of counter-intuitive at first, but I promise it works!
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    MFP has your deficit built in. If it gives you 1400, you eat that, plus exercise calories (most eat a portion, as most burns are overestimated).
  • rankinsect
    rankinsect Posts: 2,238 Member
    KathyHale1 wrote: »
    I really dont understand the extra caloies alowed for the exercise we do. If I eat what i burned how am i going to loose weight?

    The purpose of the exercise isn't necessarily to increase your deficit, but to increase your health, or allow you to eat more and retain the same deficit.
  • ohmyllama
    ohmyllama Posts: 161 Member
    KathyHale1 wrote: »
    I really dont understand the extra caloies alowed for the exercise we do. If I eat what i burned how am i going to loose weight?

    Ask your doctor, not these boards. I received opposite advice than what is suggested on these boards.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    ohmyllama wrote: »
    KathyHale1 wrote: »
    I really dont understand the extra caloies alowed for the exercise we do. If I eat what i burned how am i going to loose weight?

    Ask your doctor, not these boards. I received opposite advice than what is suggested on these boards.

    MFP is designed to eat back the exercise calories. Doctors have very little training in nutrition. Mine argued about what my BMR was, then slunk back into the room to tell me he was wrong and to "Keep up the good work".
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    ohmyllama wrote: »
    KathyHale1 wrote: »
    I really dont understand the extra caloies alowed for the exercise we do. If I eat what i burned how am i going to loose weight?

    Ask your doctor, not these boards. I received opposite advice than what is suggested on these boards.

    If someone is obese, their doctor may recommend that they lose weight faster than is recommended, with supervision, if they feel the risks of obesity outweigh the risks of too fast weight loss. This would only be in special circumstances, and would not apply to most.

    Weight loss should not be about a race to the finish line, it should be about looking good at the finish line (maintaining muscle mass while losing by losing at a reasonable rate for your goals, eating enough protein to hit your macros, and doing strength training while losing) and learning the habits that will allow you to maintain this new beautiful figure you have.
  • rankinsect
    rankinsect Posts: 2,238 Member
    blankiefinder wrote: »
    Weight loss should not be about a race to the finish line, it should be about looking good at the finish line (maintaining muscle mass while losing by losing at a reasonable rate for your goals, eating enough protein to hit your macros, and doing strength training while losing) and learning the habits that will allow you to maintain this new beautiful figure you have.

    I think that is the key piece that many people (including many doctors) don't understand. They think if you get to the goal weight, you are "cured" of obesity. But you're not really - you still need to keep it off, which statistically is the harder part. Very rapid diets might get you to the goal weight faster, but they don't help you build habits to maintain the weight loss.
  • WBB55
    WBB55 Posts: 4,131 Member
    rankinsect wrote: »
    blankiefinder wrote: »
    Weight loss should not be about a race to the finish line, it should be about looking good at the finish line (maintaining muscle mass while losing by losing at a reasonable rate for your goals, eating enough protein to hit your macros, and doing strength training while losing) and learning the habits that will allow you to maintain this new beautiful figure you have.

    I think that is the key piece that many people (including many doctors) don't understand. They think if you get to the goal weight, you are "cured" of obesity. But you're not really - you still need to keep it off, which statistically is the harder part. Very rapid diets might get you to the goal weight faster, but they don't help you build habits to maintain the weight loss.

    I agree. I feel like this is the reason most of my loved ones regain after a period of rapid loss. They simply did not learn the skills to maintain. They didn't learn that they can't go back to eating the way they did to gain. They don't realize that in a way, you're never "done."
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Your body burns calories all day, not just during purposeful exercise. Your deficit is based on your non-exercise burn, so eating back exercise calories doesn't affect your goal (as long as you eat back the right amount).
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Start by eating back 75% of your exercise. If you are not reaching the goal you set, drop to 50%. If you are losing more than the goal you set, up to 100%.

    Making sure you are eating enough to fuel your exercise and keep you healthy is important, if you don't eat well you are more likely to burn out before reaching your goal.
    Also, eating well now to sustain your predicted loss will give you more wiggle room when you are closer to your goal and your calorie goal is much smaller.

    Cheers, h.
  • KathyHale1
    KathyHale1 Posts: 2 Member
    thank you all , i am very dis heartend by my results thus far I have gained 6 pounds instead of loosing. i am still fighting my old habit ofonly wanting to eat one time a day. i am so tired allthe time no matterwhat i do. i have a major vitimin d defic so i take a once a week vitamin which honestly seems to be making me weeker and haveing major muscle cramps. i havnt give up yet.
  • BurnWithBarn2015
    BurnWithBarn2015 Posts: 1,026 Member
    Do you weigh your food on a food scale?

    95069916.png
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    KathyHale1 wrote: »
    thank you all , i am very dis heartend by my results thus far I have gained 6 pounds instead of loosing. i am still fighting my old habit ofonly wanting to eat one time a day. i am so tired allthe time no matterwhat i do. i have a major vitimin d defic so i take a once a week vitamin which honestly seems to be making me weeker and haveing major muscle cramps. i havnt give up yet.

    Kathy, have you had an eating disorder in the past? That would certainly change any advice.

    If you have no history of an eating disorder, you could start with my post here: http://community.myfitnesspal.com/en/discussion/10257474/starting-out-restarting-basics-inside#latest

    If you do have a history of disordered eating, your best bet would probably be to work with a professional. Calorie counting may not be for you in this case.

    How much vitamin D are you taking once per week, out of curiosity? Also, if you are having muscle cramps, are you hitting a variety of food groups?
  • juliet3455
    juliet3455 Posts: 3,015 Member
    @KathyHale1 So many great and positive comments from everyone.
    Recognizing the need to make a change is the first step on this journey.
    1. You can be successful losing weight without Exercise - But the Long and Short term health benefits of exercise make the effort worth it.
      middlehaitch wrote: »
      Start by eating back 75% of your exercise. If you are not reaching the goal you set, drop to 50%. If you are losing more than the goal you set, up to 100%. Making sure you are eating enough to fuel your exercise and keep you healthy is important, if you don't eat well you are more likely to burn out before reaching your goal.
      blankiefinder wrote: »
      Weight loss should not be about a race to the finish line, it should be about looking good at the finish line (maintaining muscle mass while losing by losing at a reasonable rate for your goals, eating enough protein to hit your macros, and doing strength training while losing) and learning the habits that will allow you to maintain this new beautiful figure you have.
    2. Find an exercise that fits you and your life at this time, Weights, Walking, Running, Swimming, Zumba, Yoga etc. Realize that you may need to change/add to your exercise routine slowly overtime and even change out or add a different exercise to the routine - experiment and find what works for you. An exercise Buddy or organized Club help keep you in the grove. The calories burned allow you to include a few more servings into your diet to help fuel and maintain muscle.
    3. Take some Pictures and Body measurements ( personal reference no need to post them ) and refer back to them every 2-3 months. ( I am close to my Goal Weight and my weight has not changed in 3 months but I dropped 2" from my waist :) ).
    4. This is the Great Human Science Experiment and you are the subject, expects wins and defeats. Celebrate the wins, examine/learn from the defeats, flip the page and move on - don't let them drag you down.
      Start slow and make small changes. Big radical changes have proven to be a Roadmap for Failure.
    5. Here are a few links to some of the great Posts that have helped me and many others on this Life Style Change. Most have been stickied in announcement threads at the top of each category.
    http://fit101.org/the-step-by-step-guide-to-losing-weight-with-myfitnesspal/
    http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1
    http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
    http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1
    http://community.myfitnesspal.com/en/discussion/1069278/acronyms-and-terms-for-new-mfp-members-v-6/p1
    http://www.myfitnesspal.com/blog/ihad/view/the-power-of-habit-part-1-why-habits-matter-688130
    It's a lot of information to digest. I have posted this before in other forums so if it looks like a copy, paste and edit - it is.
  • DumbbellHell
    DumbbellHell Posts: 13 Member
    Personally I do not eat them back. Mostly because I want to lose it faster. But you'll still lose at a good rate eating some back.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    DumbbellHell wrote: »
    Personally I do not eat them back. Mostly because I want to lose it faster. But you'll still lose at a good rate eating some back.

    Personally I eat them back. Mostly because I want to look awesome, be fit and strong. I lost over 50lbs and maintain my body by eating every single delicious calorie I earn.
  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
    rabbitjb wrote: »
    DumbbellHell wrote: »
    Personally I do not eat them back. Mostly because I want to lose it faster. But you'll still lose at a good rate eating some back.

    Personally I eat them back. Mostly because I want to look awesome, be fit and strong. I lost over 50lbs and maintain my body by eating every single delicious calorie I earn.

    Yep...the winner isn't whomever can starve themselves thin the fastest. It's he/she who can eat the most delicious food while still achieving his/her fitness and weight goals.
  • Emily3907
    Emily3907 Posts: 1,461 Member
    I go back and forth. Today, I burned 635 calories through exercise and I am only eating back about 150. Yesterday I burned 253 cals and ate back 72. Some days, I will burn 250 and eat back 250. I gauge it on how hungry I am and don't "force" anything (eating all vs. eating none), just eat when I am hungry. I always try to follow up exercise with some kind of protein and found that it keeps me from being overly hungry the rest of the day.
  • DumbbellHell
    DumbbellHell Posts: 13 Member
    rabbitjb wrote: »
    DumbbellHell wrote: »
    Personally I do not eat them back. Mostly because I want to lose it faster. But you'll still lose at a good rate eating some back.

    Personally I eat them back. Mostly because I want to look awesome, be fit and strong. I lost over 50lbs and maintain my body by eating every single delicious calorie I earn.

    Good for you. :)

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