November 7 Sign In
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Tracking Right Now!
Tracking of caloric intake and caloric output should be done contemporaneously...Right Now!
If you wait until the end of the day to track your calories, you are fooling yourself and missing out on critical feedback. When you use the MFP app to record your calories as you consume them, you will be much more thoughtful about what you put into your body. In addition, if you choose to go a little heavy at breakfast or lunch, you will have that information in time to make adjustments for later in the day. For example: If you discover that you only have 350 calories left for your evening meal, you can make good choices to both eat lightly and/or do some evening exercise.
Whether or not you choose to 'eat back' some or all of the exercise calories that you 'earn' is up to you. The UAC has no rules about how you choose to spend or use your exercise calories.
In fact, our teammates vary considerably in how they treat their exercise calories.
If you have been with the UAC for awhile, please share your own personal choices in how you treat exercise calories.
Personally, I am encouraged to do more exercise when I know that it gives me an increase above my base caloric limit of 2000 calories per day.
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Do you 'eat back' exercise calories?0
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RangerRickL wrote: »Do you 'eat back' exercise calories?
I have been logging 20K steps/day several times over the past week which my tracker equates to around 1500 calories. How accurate this is I have no idea, but being conservative I only allow myself to log 500 exercise calories....... besides eating 1500 exercise calories kinda defeats the purpose.
My plan is to make every attempt to stay under my allotted daily calorie limit of 1800 and use my exercise calories as insurance, so to speak, so I can still log a Y each day for “under calories” in the challenge should I exceed it. I’m sure it will happen a few times over the course of the month. Is this misguided?....I don’t know, but I’m going to run with it for now.3 -
Yes 3x.
As for eating back calories I ‘exercise’..... we all know those numbers are not perfect so I do some days when I’m feeling I really need to. Otherwise no.3 -
@Impala007 - Glad you're on here! We're pretty much neighbors and I have friends in the Eau Claire area.
I never eat exercise calories back. I have no opinion on it one way or another. Just works for me.2 -
RangerRickL wrote: »Do you 'eat back' exercise calories?
Sort of? It really depends on the day, most days are a no, but if I get really hungry and I have a lot of exercise calories I'll eat a little higher. I also have myself set for being lightly active and I've found that since I did that the hungry days are far fewer.
On the note of tracking I track sometimes up to a week in advance and then tweak the day as I need around the actual serving of what I ate. I find that for me having a plan in place makes it easier than trying to figure out the day on the fly. I've also found that this means I can usually have the dinner I want versus having too few calories for something.3 -
I don't consider exercise calories in my budget. I work on the same allowance every day regardless of my exercise. I found this works best for me as I know how much I have available and that doesn't change. I have lost weight this way and maintained this way as well so for me it is the best choice.
Today I was absolutely exhausted so skipped the morning gym session. They didn't help my energy levels and the day was a challenge. My body is also sore from a good hard session on Tuesday evening at Jiu Jitsu (getting back after so long off is going to be tough at times) so I decided to skip Jiu Jitsu as well and rest instead. I did get in some active rest though with 20 minutes of stretching and my food choices were within the required limit.4 -
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To most definitely eat back. My daily allowance is really low though though.
Did I exercise - yes, 1.5 hour walk
Did I track? Nope
Am I under...don't know. Ha!
Pass day 1
Had a very busy day and I might be under, but don't mind taking the pass.
Down 1 pound so far for November. 😀7 -
Today is pass #1. Over on calories and the rare no exercise day. Rain and snow make for the perfect lazy day.
I eat to fuel my workouts, I don’t workout to eat more. This mentality works for me.
I’m in the active losing stage (lol even if my scale is being stubborn) so I eat at the same calories every day unless I really push hard physically- like a Saturday with boot camp, kickboxing and housework. Then I add in 100-200 calories but in general I don’t eat back exercise calories.
I usually log once per day only because my breakfast is always the same so I’ll log after lunch and pre log dinner and a snack if I have the calories. My meals don’t vary much as I am a creature of habit and since my husband and I are both pretty health centered and our daughter has flown the coop we don’t keep much by way of temptation in the house.6 -
I set my activity level as low when I’m actually lightly active so my base calories are pretty low -> 1200.
I definitely use my exercise calories when I go out. I try to eat them all back though. I estimate them with a HRM, so they should be fairly accurate. I also definitely need some extra food when I go on big ride where I burn 1200 calories.
Today, I did good! I tracked it all and didn’t dip into the exercise calories!
Did some walking/hiking/biking.4 -
11/6 & 7--
Exersized-?yes
Caleries?-yes
Logged?-yes5 -
Tracked yes
Under yes
Exercise yes5 -
Exercise: Yes. 35 minutes walk/run (4th day of none to run).
Calories:Yes, under
Tracked:Yes
No, I don’t eat back exercise calories. Calorie estimates for exercise seem to vary so wildly that I just find them useless. I also like to keep to the same calorie intake every day.2 -
11/7
Did I exercise for at least 20 minutes? Yes, one hour of laps in a local mall. Chilly in western NY today.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I often eat back most, if not all, of my exercise calories. My base calories, at little activity, are 1400. I, typically, allow myself anywhere between 1500 and 1650 calories daily depending on calories earned from exercise. I maintain at the low end of BMI, so I don't get over excited if I exceed calories resulting in a pass day, now and then.4 -
Did I exercise for at least 20 minutes? Yes, gym and another walk
Did I stay within my calorie budget for the day? Yes, about 300 under
Did I keep track of everything I ate and drank? Yes
Do I eat back my exercise calories? Yes, about half. I know what I burn at the gym. I also like to walk/jog outside and don't own any fitness devices, so I run my outside time through calculatorsoup.com for speed time distance to get my average speed and use that for MFP. In case all this hocus pocus is inaccurate, I leave a good margin.
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I eat back only a small proportion of exercise calories. I usually have 300-500 a day but rarely use more tha 100 of them. Base calories are around 1450 daily.
Exercise ✅ 12 minutes Lower body strength, 75 mins dance class this morning, plus 30 mins walking tonight.
Calorie Goal ✅
Calories Tracked ✅
3️⃣ Pass Days left
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Did I exercise for at least 20 minutes? Yes, elliptical for 30 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I try not to eat back my exercise calories because I don't really trust that they are accurate.
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11/7/19
exercise for at least 20 minutes? Yes, 30 minute morning workout, 35 minute mall walk
calorie budget for the day? Yes, 1110 calories
track everything I ate and drank? Yes4 -
Very timely question as today I am allowing half of my morning swim calories due to a recipe error I just discovered. I swam for 46 minutes and MFP allowed 318 calories for a 60 year woman swimming laps at a slow-to-moderate pace. HA - I wish it were true but I know better! Today I will take half of that to get me out of hot water but generally I do not.
HOWEVER - There have been times when I was exercising and active for most of the day for days on end. I found that when I consumed too little I was setting myself up for failure. So for me, the trick is to determine that sweet spot of calorie deficit and not calorie deprivation. A girl's got to eat!
Yes x 3!5 -
Yes x 3, although exercise was just a 20 minute walk indoors around my house.
Sometimes I don't eat any of my exercise calories, sometimes I eat all of them. I let my hunger rule, within limits.3 -
Exercise: Yes 40 minutes on the stationary bike combined with seated upper body cardio, 20 minute walk, plus grocery shopping, it was an active day.
Calories under: Yes
Tracked: Yes
Pass days used 0/34 -
Exercise: yes
Calories: yes
Tracked: yes2 -
Logged stayed under and just finished 7.2 miles of spin knees really feel good I do hope this period of constant pain is over a little I can tolerate but every day guess it could be worse but....3
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Exercise? Yes
Under calorie budget? Yes
Log everything? Yes
Do I eat back exercise calories? Not very many. Like today for instance, I was under by only one calorie. Then took my 10-calorie calcium pill and was over by nine. After exercise calories post then I'm under again.3 -
Pass Day #1
Did I exercise for at least 20 minutes? No, took an intentional rest day from exercise.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
Yesterday, Pass Day #1
Today was just fine:
Exercise: 30 minutes of walking
Tracking: good
Calories: under my limit.4 -
I passed out early last night but I did get a yes x 3 yesterday.
November 6
Exercised - Yes! A one mile walk break 17 min and 30 min rearranging furniture in my office
Calories - yes!
Tracked - yes!
November 7
Exercised - Yes! Two one mile walks and a 40 min Hasfit workout video
Calories - yes!
Tracked - yes!3 -
I do not eat back exercise calories either. I stick to my calorie budget. I may add some if I do boxing workout.2
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Accomplished all 3 today 😊3
