Do I need to eat some of my exercise calories or all 1200 of my calories
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kshama2001 wrote: »heiliskrimsli wrote: »heiliskrimsli wrote: »If I'm not hungry, I don't eat more. Doesn't matter if it's exercise calories or not, i don't feel an obligation to eat when not hungry just to meet an arbitrary number.
Just because you aren't hungry doesn't mean you don't need to fuel your body. Not meeting your calories and nutrients can lead to a higher rate of muscle loss, as well as a host of health concerns.
My doctor doesn't advise force feeding myself.
How many calories are you short? A tablespoon of peanut butter has 100 calories. An ounce of pecans has almost 200 calories. 200 calories of kale might require force feeding, but 200 calories of nuts sure doesn't.
Look, many of us need to lose weight because our hunger cues were off, which caused us to eat when we weren't hungry. This also goes the other way - we can be undereating and not feeling hungry.
If your weight loss is too fast for the amount of weight you have to lose, then you should eat more, hungry or not.
Short of what, exactly?
I don't have a daily minimum goal.0 -
@heiliskrimsli are you hijacking the thread o_O?4
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JaydedMiss wrote: »@heiliskrimsli are you hijacking the thread o_O?
I was called out directly by two different people, so no.0 -
heiliskrimsli wrote: »JaydedMiss wrote: »@heiliskrimsli are you hijacking the thread o_O?
I was called out directly by two different people, so no.
You are giving advice that is not the best for people who are new and are trying to figure this whole thing out. A lot of people burn themselves out because they start out with a very aggressive and unnecessary goal, and then they think it's too difficult and give up and they gain the weight back. Or, they keep going and end up at goal not liking their physique, because they burned more muscle than they would have with a more reasonable deficit and just end up a smaller version of their former, smooshy selves. Or they go so long at a large deficit that they end up in that place of metabolic adaptation that means they are going to have to maintain on a smaller number of calories than they would have if they had eaten at a more reasonable deficit.
People recommending maintaining a reasonable deficit are not force-feeding themselves or stuffing their faces to reach an "arbitrary" number. They are recommending an individual eat to fuel their body appropriately, with adequate nutrition, and adding in some treats if desired. They are genuinely trying to help others see that weight loss and maintenance do not need to be as difficult and miserable as some believe and that food is fuel, but you can also eat some for pleasure if so desired and still reach your goals.
OP - please eat some of your exercise calories to appropriately fuel your body. As some have mentioned, maybe start with 50% for 4-6 weeks to see how your weight loss goes, then adjust if necessary.
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heiliskrimsli wrote: »JaydedMiss wrote: »@heiliskrimsli are you hijacking the thread o_O?
I was called out directly by two different people, so no.
When you come into a thread, with an OP eating 1200 calories and swimming intensely for an hour plus cool down/warm up laps of another half hour and say there's no need to eat to refuel that if you're not hungry, you WILL be called out because it is not just questionable advice, it's DANGEROUS.
Sometimes there is absolutely reason to eat even if you don't think you're hungry. It's not meeting some "arbitrary" number (spoiler, no numbers are arbitrary with the maths around weight management), it's ensuring you remain in optimum health whilst meeting nutritional needs and fuelling activity.
Why you are so vehemently against people being told they can and should eat more is really quite odd.8 -
OP with only 30 lbs to lose you should be aiming to lose no more than 1 lb/week AND you should be eating back some of those exercise calories.
For what it's worth I'm 5'2 and lost about the same amount of weight eating between 1600-1800 cals and I'm now in maintenance with a TDEE of 2200.1 -
nickiphillips1 wrote: »I am 201.5lbs and I need to lose 30 menopause lbs.
I am swimming competitively and have 1200 calories a day. I get an extra 1200 calories or so a day since I swim 60 - 90 minutes. I don't ever take all of those calories. Should I take some? I may take 100-300 extra calories those days. But should I try not too?
Here is what I eat during the day:
Breakfast (before swimming): fruit bar - 220 calories - 8 g protein - 33 g carbs
Snack (after swimming); smoothie - 310 calories - kale, fruit, p butter powder, tumeric, ginger, chia, flax seed, purple v8 (1/2 cup)
lunch: 1 cup quinoa, broccoli or veggie, pea protein and cashew milk or egg
dinner: 2-3 servings veggie and lean meat or fish
occasional snack: 2 cups whole grain popcorn
tons of water all day
maybe a cup of green tea
maybe a tbsp of olive oil
First, you probably are not burning 1200 calories from swimming. How long have you been eating like this? Are you losing? If so, at what rate? I think your diet sounds good, but I'd want to know if you have lost weight like this. If not, then your calculations are off somewhere.1 -
VintageFeline wrote: »heiliskrimsli wrote: »JaydedMiss wrote: »@heiliskrimsli are you hijacking the thread o_O?
I was called out directly by two different people, so no.
When you come into a thread, with an OP eating 1200 calories and swimming intensely for an hour plus cool down/warm up laps of another half hour and say there's no need to eat to refuel that if you're not hungry, you WILL be called out because it is not just questionable advice, it's DANGEROUS.
Sometimes there is absolutely reason to eat even if you don't think you're hungry. It's not meeting some "arbitrary" number (spoiler, no numbers are arbitrary with the maths around weight management), it's ensuring you remain in optimum health whilst meeting nutritional needs and fuelling activity.
Why you are so vehemently against people being told they can and should eat more is really quite odd.
To add to this, the OP has a chronic medical condition that throws another monkey wrench into the works.
As another person with chronic medical conditions, I can't emphasize enough how important it is for those of us dieting while managing chronic illness to be mindful of not triggering a flare by doing anything too drastic.4 -
fitmom4lifemfp wrote: »nickiphillips1 wrote: »I am 201.5lbs and I need to lose 30 menopause lbs.
I am swimming competitively and have 1200 calories a day. I get an extra 1200 calories or so a day since I swim 60 - 90 minutes. I don't ever take all of those calories. Should I take some? I may take 100-300 extra calories those days. But should I try not too?
Here is what I eat during the day:
Breakfast (before swimming): fruit bar - 220 calories - 8 g protein - 33 g carbs
Snack (after swimming); smoothie - 310 calories - kale, fruit, p butter powder, tumeric, ginger, chia, flax seed, purple v8 (1/2 cup)
lunch: 1 cup quinoa, broccoli or veggie, pea protein and cashew milk or egg
dinner: 2-3 servings veggie and lean meat or fish
occasional snack: 2 cups whole grain popcorn
tons of water all day
maybe a cup of green tea
maybe a tbsp of olive oil
First, you probably are not burning 1200 calories from swimming. How long have you been eating like this? Are you losing? If so, at what rate? I think your diet sounds good, but I'd want to know if you have lost weight like this. If not, then your calculations are off somewhere.
While the OP is likely not burning 1200 calories swimming, she:
1. Only has 30 pounds to lose, putting her goal weight at 170-ish
2. Which means she's tall
3. Which means that a caloric intake of 1200 is an aggressive goal of 2 pounds a week which is too fast a rate of loss for only 30 pounds
4. Has Multiple Sclerosis, and needs to be mindful of not overstressing her body and triggering a flare4 -
Nothing personal but how do people over weight think they got overweight - if they weren't 'force feeding ' ? Then the ate high cal foods - you don't have to eat huge portions to get fat you simply eat too many calories
Confuses me once in calorie restricting they say I can't force myself to eat ????
If your over weight to start with you can eat more , personally I know once in the zone we can get scared if eating more incase we over eat.
As said you don't have to eat huge amounts of food to up your calories otherwise I'd never been fat as I dont eat large portions as ibs d I ate high calories foods hence I got fat
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They are genuinely trying to help others see that weight loss and maintenance do not need to be as difficult and miserable as some believe and that food is fuel, but you can also eat some for pleasure if so desired and still reach your goals.
I didn't suggest anyone should be miserable. On the contrary, all I have said is that not everyone who eats less than you think they should is miserable.0 -
1200 calories for 60 - 90 mins of swimming? Sounds wrong.0
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heiliskrimsli wrote: »They are genuinely trying to help others see that weight loss and maintenance do not need to be as difficult and miserable as some believe and that food is fuel, but you can also eat some for pleasure if so desired and still reach your goals.
I didn't suggest anyone should be miserable. On the contrary, all I have said is that not everyone who eats less than you think they should is miserable.
You're still entirely missing the point. It does seem as though you may have some disordered thinking about food. Your words are emotive - force-feeding, stuffing your cake hole - and you focused on the "miserable" part of what I said (which I never said that you said or suggested), when my primary point was about fueling. And many others have expressed the concern about under-fueling along with[/i] the enjoyment of having calories for whatever they want. Each person can do whatever they want. Others are just trying to express the importance of eating for health and sustainability. You seem to be unwilling to accept that others are actually saying that.
Anyway, I don't mean to hijack the thread. I do think it's important for lurkers to understand why so many encourage not having an overly aggressive deficit.2 -
People can argue all day about whether OP's exercise calories are accurate (and, surprisingly for MFP, no one yet has addressed the question of whether her reported 1200 calories is accurate, given the lack of reported weights in the meals she outlined), but the gold test is her rate of weight loss. If all her reported numbers are accurate, I would think she'd be losing weight far faster than is desirable for muscle retention, fueling her workouts, etc. (Indeed, I find it hard to believe anybody who is only 30 lbs overweight could last more than a few days eating only 1200 calories and putting in workouts of 60 minutes intense swimming + 30 minutes moderate swimming.)
OP, how long have you been doing this (eating what you believe to be only 1200 calories with the workouts you describe)? Have you lost weight, and how much, during that time?0 -
You're still entirely missing the point. It does seem as though you may have some disordered thinking about food.
I just don't assume that anyone who eats less than I do must be miserable.Your words are emotive - force-feeding, stuffing your cake hole - and you focused on the "miserable" part of what I said (which I never said that you said or suggested), when my primary point was about fueling.
Making yourself eat beyond the point where you're satiated doesn't feel good. At least, not to me it doesn't. It feels physically bad, not mentally.And many others have expressed the concern about under-fueling along with[/i] the enjoyment of having calories for whatever they want. Each person can do whatever they want.
Can they?Others are just trying to express the importance of eating for health and sustainability. You seem to be unwilling to accept that others are actually saying that.
Anyway, I don't mean to hijack the thread. I do think it's important for lurkers to understand why so many encourage not having an overly aggressive deficit.
What is overly aggressive to you may not be to someone else. Since this is a discussion of opinions, mine is that if someone is not feeling negative side effects or vitamin/mineral deficiency, and if their athletic performance goals are being met, the eating back of exercise calories is optional and not a requirement.0 -
My dietitian said not to eat my exercise calories, unless we're talking a thousand or something.0
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1200 calories for 60 - 90 mins of swimming? Sounds wrong.
The butterfly stroke burns the most during competition. The average swimmer weighing 205 pounds will burn approximately 1024 calories an hour doing the butterfly at a competitive event. In comparison, the average 205-pound swimmer burns around 651 calories per hour swimming the backstroke during competition.3 -
For anyone who has time and is lurking thinks it's a good idea not to eat back at least a portion of exercise calories and chronically eat a low calorie amount unless it's truly warranted, read this:
bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/
Of particular interest is what happened to the metabolic rates of the participants in the Minnesota Starvation Experiment.
While that is an extreme example, it gives you an idea of what chronic underfueling does to metabolism.
There's feels, and then there's reals. How you feel isn't always the best gauge of the damage you'll do to your body in the long term.5 -
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Look_Its_Kriss wrote: »Sometimes to win the debate, you just gotta know you put the correct information out there and walk away with a high head..
Fortunately, the OP has taken the advice to eat back a portion of her exercise calories. I hope she hung around long enough to see that eating to lose 2 pounds a week is too aggressive a goal for her as well.
The rest of this thread is just noise.3 -
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Unless the OP is 4 feet tall, there's no eating "beyond the point where you're satiated" going on here. Not on 1200 calories compounded by not eating any of her much-needed exercise calories back.heiliskrimsli wrote: »Making yourself eat beyond the point where you're satiated doesn't feel good. At least, not to me it doesn't. It feels physically bad, not mentally.
OP, I'm glad you've reconsidered. A slower and healthier rate of loss is much more sustainable. 2 -
My dietitian said not to eat my exercise calories, unless we're talking a thousand or something.
Is your dietitian aware that MFP uses the NEAT method to establish a base of calories?
http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p10 -
heiliskrimsli wrote: »Making yourself eat beyond the point where you're satiated doesn't feel good. At least, not to me it doesn't. It feels physically bad, not mentally.
Oh, I thought you were talking about not starting a meal because you don't feel hungry, not eating past satiation.
About how many calories does it take to fill you up and for how long does that last? I'm not terribly hungry in the AM and a 250 calories smoothie will last me a few hours. I like bigger dinners - 500-700 calories or so, which get me through to my 300 calorie bedtime snack. (Lunch and an afternoon snack depend on my activity level.)
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1200 calories for 60 - 90 mins of swimming? Sounds wrong.
The butterfly stroke burns the most during competition. The average swimmer weighing 205 pounds will burn approximately 1024 calories an hour doing the butterfly at a competitive event. In comparison, the average 205-pound swimmer burns around 651 calories per hour swimming the backstroke during competition.
Except she specifically said that she is a lake swimmer (open water, usually distance). I know very few swimmers who would chose to do butterfly for longer than the 200 meter (indoor) events. Even swimmers who specialize in butterfly don't do usually do 90 minutes of butterfly in a workout (that's a recipe for rotator cuff injury).0 -
Well, I started this thread and decided to let some of you fight this out.
I got my answer early on, which was to eat back some of my exercise calories.
I also changed my exercise selection to be light to moderate swimming, which gave me 790 calories back today for 75 minutes of swimming. This seems more realistic.
I do eat very clean. I don't eat any added sugar. I only get sugar from fruits and very little from any other foods. I don't eat processed foods and rarely touch gluten. I also rarely have dairy with the occasional slice of cheese.
I eat tumeric and ginger for inflammation and have been slowly getting off some of my medications. This has been a long process for me. I don't cheat on what I eat and my immune system has been flourishing since I started swimming again in October. I went from 2 days a week swimming to 4-6 days now. I am doing this for many reasons and my health is thriving.
I only started MFP a few weeks ago.
I have been eating pretty clean for a few months now, but hadn't lost any weight until my second meeting with my dietitian and joining MFP. I do a better mix of having protein with a serving of carbs.
I retain a lot of water because of my workouts so my weight fluctuates; however, I have lost about 5 lbs now from this post-menopause weight I have had for over two years now.
I expect to lose about a lb a week. I am being very healthy about this. I lift weights with another friend with MS, who used to be an Olympic level weight lifter.
My swimming is keeping me going and the depression I got (co-morbidity with MS) is getting better.
Thank you for all of your help.5
This discussion has been closed.
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