Finding a balance between exercise and calories?

iiRenity

Hi everyone, was hoping I could get some advice! For some background information here is my goals and stuff:

Height, Weight: 5'2, 180
Weight Loss Goal 50 lbs (130lb goal weight), loss of 1lb/per week
MFP Daily Calorie Goal: 1800
Workout Routine Burning 500 calories doing an hour of gazelle glider workouts, 4-5 days a week.

I've read a bunch of conflicting articles, forum posts, and comments on exercise and calorie balance. The most confusing thing for me is the ever present question "Do you eat your calories back?". Many say its fine, others compromise with half (taking in calorie errors), and some swear its only harmful. My thing is, there are some days where I eat more than my calorie goal of 1800, totalling about (2100 tops), but those are always on days that I exercise. So MFP says I'm still on track towards losing weight, leaving a total of on average 300-500 calories uneaten under my new "adjusted goal"/

Will I lose weight like this? If this is actually effective, I'd like to continue this routine. I find it very nice between a balance between working out, but still eating the things I enjoy in moderation. I can fit in that glass of wine at the end of the night, or if I'm expecting a big meal, I can work out enough to prepare for it (like Thanksgiving). However, after 10 days... I'm still at 180 firm. I haven't gained weight, which is great because I usually fluctuate between 180-190. But I haven't lost that first pound yet.

Should I stop eating back some of those calories? Should I do a little more exercise? I've considered pushing myself a little more on my workout, so I burn 700-800 calories through exercise. That way I can continue my new eating habits, but increase my progress. I'm eating quite a bit less than what I once was, and am much more mindful, but I'm going to be honest--I enjoy eating. I'm not willing to eliminate items from my food (like no carbs, etc). I'm looking to make myself healthy, lose weight, not participate in overly restrictive diets or cleansings.

Any advice?

TR0berts

Pick a method that leaves you satisfied (as far as hunger goes). Follow it for a month or so. Look to see if you've lost the expected amount of weight (as in, if you're looking for 1 lb per week loss - did you lose 5 lb after 5 weeks?). If so, continue doing what you're doing. If you've lost a bit more, then eat a little more. If you've lost a bit less, then eat a little less.

NorthCascades

iiRenity wrote: »

The most confusing thing for me is the ever present question "Do you eat your calories back?". Many say its fine, others compromise with half (taking in calorie errors), and some swear its only harmful.

People think all kinds of crazy things, this one isn't very surprising. This one is even easier to understand when you realize that people hate doing math.

TeaBea

If you got your calorie goal from MFP - it did not include exercise. So eating back exercise calories is how this site is designed. That said, exercise calorie burns are guesstimates. Eating back 100% may cancel out your intended deficit.

@ TR0berts is correct. Follow a plan for awhile. Then tweak as needed.

I won't do the elimination thing either. It may be helpful for weight loss, but it's not helpful for maintenance. That's hard work too.

iiRenity

TR0berts wrote: »

Pick a method that leaves you satisfied (as far as hunger goes). Follow it for a month or so. Look to see if you've lost the expected amount of weight (as in, if you're looking for 1 lb per week loss - did you lose 5 lb after 5 weeks?). If so, continue doing what you're doing. If you've lost a bit more, then eat a little more. If you've lost a bit less, then eat a little less.

Thank you for the response. I think I'll give this a try. I know I'm being unrealistic expecting results right away after 10 days. The current method leaves me satisified, but not feeling like I've overeaten or binged.

rosebarnalice

You've got to try it and see what works for YOU.

Sounds like your current strategy is NOT working for you-- or at least isn't giving you the results you want. SO, choose a strategy ( e.g., (a) increase calorie burn by 200 calories per day without increasing consumption; or (b) keeping current calorie burn and decreasing consumption by 200 calories per day) and try that for two weeks to see if it produces the results you want.

iiRenity

TeaBea wrote: »

If you got your calorie goal from MFP - it did not include exercise. So eating back exercise calories is how this site is designed. That said, exercise calorie burns are guesstimates. Eating back 100% may cancel out your intended deficit.

@ TR0berts is correct. Follow a plan for awhile. Then tweak as needed.

I won't do the elimination thing either. It may be helpful for weight loss, but it's not helpful for maintenance. That's hard work too.

Thanks for the response. That's my exact thoughts about food elimination. If you cut things out, you'll simply gain the weight right back when you add it in again. I think it's all about moderation and I want to learn an eating habit that I can maintain.

iiRenity

rosebarnalice wrote: »

You've got to try it and see what works for YOU.

Sounds like your current strategy is NOT working for you-- or at least isn't giving you the results you want. SO, choose a strategy ( e.g., (a) increase calorie burn by 200 calories per day without increasing consumption; or (b) keeping current calorie burn and decreasing consumption by 200 calories per day) and try that for two weeks to see if it produces the results you want.

Thanks for the response. I might increase my calorie burn by 200, without increasing my consumption. Maybe the machine is registering more calories burned than it actually is.

cwolfman13

iiRenity wrote: »

Hi everyone, was hoping I could get some advice! For some background information here is my goals and stuff:

Height, Weight: 5'2, 180
Weight Loss Goal 50 lbs (130lb goal weight), loss of 1lb/per week
MFP Daily Calorie Goal: 1800
Workout Routine Burning 500 calories doing an hour of gazelle glider workouts, 4-5 days a week.

I've read a bunch of conflicting articles, forum posts, and comments on exercise and calorie balance. The most confusing thing for me is the ever present question "Do you eat your calories back?". Many say its fine, others compromise with half (taking in calorie errors), and some swear its only harmful. My thing is, there are some days where I eat more than my calorie goal of 1800, totalling about (2100 tops), but those are always on days that I exercise. So MFP says I'm still on track towards losing weight, leaving a total of on average 300-500 calories uneaten under my new "adjusted goal"/

Will I lose weight like this? If this is actually effective, I'd like to continue this routine. I find it very nice between a balance between working out, but still eating the things I enjoy in moderation. I can fit in that glass of wine at the end of the night, or if I'm expecting a big meal, I can work out enough to prepare for it (like Thanksgiving). However, after 10 days... I'm still at 180 firm. I haven't gained weight, which is great because I usually fluctuate between 180-190. But I haven't lost that first pound yet.

Should I stop eating back some of those calories? Should I do a little more exercise? I've considered pushing myself a little more on my workout, so I burn 700-800 calories through exercise. That way I can continue my new eating habits, but increase my progress. I'm eating quite a bit less than what I once was, and am much more mindful, but I'm going to be honest--I enjoy eating. I'm not willing to eliminate items from my food (like no carbs, etc). I'm looking to make myself healthy, lose weight, not participate in overly restrictive diets or cleansings.

Any advice?

It's not confusing at all when you understand what methodology is being used. Essentially, there are two calorie counting methodologies...the NEAT (MFP) method and the TDEE method. The methods are 6 of 1, half dozen of the other...the difference is WHERE you account for exercise activity, not IF.

With the NEAT method (Non Exercise Activity Thermogensis) exercise activity is EXCLUDED from your activity level...thus is it completely unaccounted for...with TDEE (Total Daily Energy Expenditure), exercise activity is INCLUDED and thus present and accounted for. With the NEAT method you account for exercise activity after the fact when you log it...thus you receive additional calories to "eat back" to account for that otherwise unaccounted for activity.

Lets say without any exercise I maintain on 2400 calories and I set a target of 1 Lb per week loss...MFP will deduct 500 calories from that and give me a target of 1900 calories. Now lets say I exercise and burn 500 calories...MFP will up my target to 2400 calories...but wait, "that's maintenance" you say...no it's not...additional activity has moved my maintenance number to 2,900 calories and 2,900 - 2,400 remains a 500 calorie deficit.

It's not complicated at all...and when you start to look at exercise for fitness rather than some arbitrary calorie burn, it makes all kinds of sense to fuel your fitness...

sllm1

Yes, you will lose weight like this. Think of it as fueling your body (the machine). I eat 1800-2000 calories per day and still lose. Make sure you are weighing your food with a food scale and that you are not overestimating calories burned.

nowine4me

Keep in mind too, that increasing cardio exercise may just make your hungrier. I know it does me.

SezxyStef

I use NEAT Method and did at the start as well.

In the beginning MFP gave me a goal of 1460 calories...I burned about 140-200 depending on the day....and I ate them back so I was eating appx 1600 and losing 1lb a week...

when I switched to TDEE it gave me 1600...still lost 1lb a week....

This is what people mean by 6 of one half dozen of another...they should be the same number.

Now both are only as good as the inputs....for example...what is your activity level you put into MFP???? if lightly active or more ensure that doesn't include exercise...

I have no preference to the methods I only use NEAT now because of my tracker...if I spent the money I am going to use it.

KMasz

iiRenity wrote: »

rosebarnalice wrote: »

You've got to try it and see what works for YOU.

Sounds like your current strategy is NOT working for you-- or at least isn't giving you the results you want. SO, choose a strategy ( e.g., (a) increase calorie burn by 200 calories per day without increasing consumption; or (b) keeping current calorie burn and decreasing consumption by 200 calories per day) and try that for two weeks to see if it produces the results you want.

Thanks for the response. I might increase my calorie burn by 200, without increasing my consumption. Maybe the machine is registering more calories burned than it actually is.

The reason why some people eat only a portion of earned exercise calories is because exercise machine burn estimates are notorious for being inflated and not realistic to the amount actually burned.

I think you have a great mindset, though. Good luck!

ryry_

I have my goal set to lose 1 lb per week at sedentary activity level and I eat back my exercise calories. Losing weight just fine you just have to be honest with yourself and make adjustments if the scale is not moving in the right direction after 3 or 4 weeks.

everher

If you aren't losing weight it's because you don't have a calorie deficit.

It's hard to create a calorie deficit by exercise alone because how many calories burned during exercise are simply guesstimates.

It sounds like you are eating + exercising at maintenance since you haven't gained or loss anything. I would cut my calories back by another 200 - 300 a day and work a little harder in the gym to lose a lb a week.