Do you HAVE to eat back exercise calories?

Rosylee1976

I did some exercise for the first time today. As a result I have some additional calories added to my allowance. Do I really have to eat them? My allowance is 1990 for the day, I haven't been able to eat this much, I have about 300 left already, might have a mini chocolate for 65 calories, but that's it for junk food. The only way to get rid of these calories quickly is to eat junk food, but I just don't want to do that. I am 294 lbs, have already lost 31lbs and though I set my weight loss target for 1 lb per week, I would be happy with a bit more - it was more for security that I set it at 1lb because I was scared of setting myself up to fail. I have tried and failed so many times before, and I just don't want to jinx it. Advice would be gratefully received

lucan07

Eat what you need and forget the others, I refuse to eat for the sake of it, I eat what I want but do not worry about not eating all of the exercise calories!

jillmarie125

If you are hungry eat them. If you are not hungry don't eat just to eat. Good Job on the 31 pounds!!

TeaBea

I did some exercise for the first time today. As a result I have some additional calories added to my allowance. Do I really have to eat them? My allowance is 1990 for the day, I haven't been able to eat this much, I have about 300 left already, might have a mini chocolate for 65 calories, but that's it for junk food. The only way to get rid of these calories quickly is to eat junk food, but I just don't want to do that. I am 294 lbs, have already lost 31lbs and though I set my weight loss target for 1 lb per week, I would be happy with a bit more - it was more for security that I set it at 1lb because I was scared of setting myself up to fail. I have tried and failed so many times before, and I just don't want to jinx it. Advice would be gratefully received

MFP gave you a calorie deficit BEFORE exercise. So, when you exercise the calorie deficit becomes even bigger. When the deficit is too big you "risk" losing muscle+fat....instead of just fat.

There are considerations though........calorie burn "guesstimates" that machines & MFP provide are often generous. Many people over-ride the calorie burns given & use a percent (say 60%).

Another consideration.....there are people who have very aggressive weekly weight loss goals...and then exercise like crazy. If this is you, then try to incorporate healthy calorie dense foods. Nuts, nut butters, seeds, avocado, cheese ...small servings go a long way.

Another consideration is ......how close you are to goal. The closer you are, the less reserves your body has. Very obese people are protected from muscle loss initially.....even when they are on super low calories (Dr. supervised plans).

So ....is it important to you to preserve muscle? are you close to goal? are your calorie burns more accurate (HRM)? ....only you can decide.

Mokey41

I never eat back exercise, never have, been in maintenance for over 2 years now and I'm still alive. You have a lot to lose so you don't really need to look for extra calories.

LoraF83

You don't *have* to, but consider this:

You signed up for MFP, thinking "this program will help me lose weight!"

This program is set up in a way that gives you an automatic calorie deficit, and does not factor in physical activity. Therefore, when you do physical activity, you get credit for those calories in order to make sure your deficit doesn't get too big.

If you don't like that, you need to find a different program. This program works by eating back your exercise calories.

tjah32

As long as you eat healthy, nutrient dense stuff, just eat what you're hungry for. It'll be a good habit to get into, to listen to what you body is telling you you need, while you keep track to make sure you don't go over, so that hopefully by the time you reach your goal you'll be used to listening to your body and won't gain it back

lucan07

You don't *have* to, but consider this:

You signed up for MFP, thinking "this program will help me lose weight!"

This program is set up in a way that gives you an automatic calorie deficit, and does not factor in physical activity. Therefore, when you do physical activity, you get credit for those calories in order to make sure your deficit doesn't get too big.

If you don't like that, you need to find a different program. This program works by eating back your exercise calories.

The rules police "need to find a different program" sounds a bit strong! Its a tool like any other use what suits and ignore what doesn't.

brisingr86

If you are hungry eat them. If you are not hungry don't eat just to eat. Good Job on the 31 pounds!!

This. I agree with what was also said about a lot on the guesstimates overestimating the calories burned for exercises. Unless you used a heart rate monitor and are really confident in the extra calories from exercise, I wouldn't be concerned about eating back all the exercise calories. If you're really hungry and have the extra calories, then try to make a healthy choice and go ahead and use them.

LoraF83

You don't *have* to, but consider this:

You signed up for MFP, thinking "this program will help me lose weight!"

This program is set up in a way that gives you an automatic calorie deficit, and does not factor in physical activity. Therefore, when you do physical activity, you get credit for those calories in order to make sure your deficit doesn't get too big.

If you don't like that, you need to find a different program. This program works by eating back your exercise calories.

The rules police "need to find a different program" sounds a bit strong! Its a tool like any other use what suits and ignore what doesn't.

Not trying to be the "rules police" but MFP is designed to work in a certain way. I'm just a person that thinks that when you utilize a tool, doing so with the maximum amount of effort and knowledge is beneficial and produces superior results.

Having too large of a calorie deficit can have adverse effects (lowered maintenance calorie goal, for example).

steveocy1

I did some exercise for the first time today. As a result I have some additional calories added to my allowance. Do I really have to eat them? My allowance is 1990 for the day, I haven't been able to eat this much, I have about 300 left already, might have a mini chocolate for 65 calories, but that's it for junk food. The only way to get rid of these calories quickly is to eat junk food, but I just don't want to do that. I am 294 lbs, have already lost 31lbs and though I set my weight loss target for 1 lb per week, I would be happy with a bit more - it was more for security that I set it at 1lb because I was scared of setting myself up to fail. I have tried and failed so many times before, and I just don't want to jinx it. Advice would be gratefully received

At 294 lbs I wouldn't worry too much about eating back your exercise calories. If you find you are hungry or lack energy from the extra exercise you could eat some back. At your current weight a deficit of 1lb a week is a slow loss. Losing 2lbs a week wouldn't be considered excessive in any way. You can treat your current 1 lb a week through nutrition and any exercise is a bonus. When I was significantly heavier I never ate back any of my exercise but as I have gotten close to my goals I have found that I do need eat back most of the exercise or I have no energy.

Maintain a deficit, eat back exercise if your body is giving you signs that you are not getting enough. Re-evaluate as you get leaner. Continue your great work! You have already come far!

--steveo

jessicameadsstephens

I generally dont eat my exercise calories. I just figure if I have a really bad day and cant help it then its helpful to have them there just in case. I would just keep doing what your doing and I believe you will see bigger losses. Good luck to you!

Mr_Knight

If you're already eating a reasonable amount, aren't hungry, and have energy for exercise, don't worry about eating them back.

friggie

My own experience is this, if I have a really big calorie burn then I eat back about half the calories but that is because I am usually hungrier after working out hard. On my rest days I try to get right about my range. When my workout is a smaller calorie burn I don't usually eat my calories back.
This seems to work for me so far. Big thing I find to is water, I drink a lot of water during the day.
Good luck on your weight loss journey.

GCAsMom

I have an HRM and I measure and weight everything, but even so, I wouldn't think of eating all the exercise calories back. My thinking is what if for some reason something's off in my measurements. I'd rather err on the side of caution. When I first started, too, my deficit wasn't near as many calories, either, so if it were me, I wouldn't eat any of the extras. <-- this is all just my personal experience and opinion. You've lost 31lbs doing what you've been doing, so that's terrific! Keep at it.

AmykinsCatfood

Nuts, seeds, nut butters, whole fat dairy, greek yogurt, ice cream, good oils and fats like olive oil or avocado oil are really easy ways to up your calories without eating a ton. Go to starbucks and get a sugar free latte with whip and there's a bunch of calories right there!

Edited because I just realized I forgot to include the actual question in my response:

If I do a lot of exercise and I'm still far away from my goal for the day I do eat back my exercise cals. If I'm already at goal and I just go for a walk or do some light cardio I don't worry about eating them back, or I eat back half. As long as you don't feel hungry or fatigued/low energy I wouldn't worry about it too much.

CorlissaEats

I think the answer also depends on your exercise. The more vigorous it was, the bigger the deficit for the day and I think the generally accepted deficit goal is 500 Calories per day. Eat back some if you are hungry but definitely eat all your daily base goal number. You need fuel. I don't usually eat mine, but like you my base is well above 1200 per day and my estimated burn is only 200-300. I allow myself to have more on fitness days because I burned more but only if its because of hunger.

Others have said it too, as you get leaner and your muscle more efficient then eating back the calories becomes more important. The ultimate goal is to eat to live- enough that you meet your bodies energy needs but not so much you store. Evaluate your numbers every 10 lbs lost or so to make sure your needs haven't changed.

SoDamnHungry

I work out just so I get to eat more.

Unknown

This content has been removed.

4daluvof_candice

You have a lot to lose so you don't really need to look for extra calories.

:huh:

Lleldiranne

I did some exercise for the first time today. As a result I have some additional calories added to my allowance. Do I really have to eat them? My allowance is 1990 for the day, I haven't been able to eat this much, I have about 300 left already, might have a mini chocolate for 65 calories, but that's it for junk food. The only way to get rid of these calories quickly is to eat junk food, but I just don't want to do that. I am 294 lbs, have already lost 31lbs and though I set my weight loss target for 1 lb per week, I would be happy with a bit more - it was more for security that I set it at 1lb because I was scared of setting myself up to fail. I have tried and failed so many times before, and I just don't want to jinx it. Advice would be gratefully received

MFP gave you a calorie deficit BEFORE exercise. So, when you exercise the calorie deficit becomes even bigger. When the deficit is too big you "risk" losing muscle+fat....instead of just fat.

There are considerations though........calorie burn "guesstimates" that machines & MFP provide are often generous. Many people over-ride the calorie burns given & use a percent (say 60%).

Another consideration.....there are people who have very aggressive weekly weight loss goals...and then exercise like crazy. If this is you, then try to incorporate healthy calorie dense foods. Nuts, nut butters, seeds, avocado, cheese ...small servings go a long way.

Another consideration is ......how close you are to goal. The closer you are, the less reserves your body has. Very obese people are protected from muscle loss initially.....even when they are on super low calories (Dr. supervised plans).

So ....is it important to you to preserve muscle? are you close to goal? are your calorie burns more accurate (HRM)? ....only you can decide.

I second this

Lleldiranne

I would say that for now, you should eat them back. the reason is that you don't know what to do, and you don't want to be hungry today, then tomorrow, then the next day, then on the forth day, freak out and eat 7000 calories because you got hungry. That's what happens. It builds. I think you are mostly getting poor advice here from most of the people. you should eat them back and see how it works. If you don't lose, as you have planned, then you can change some things up. It's all about finding what works for you. Eating your exercise calories is important because you already have a deficit built in. Building too big of a deficit does cause problems with dieting.

There are lots of high calories, high protein, high fat foods that are great. Peanut butter is one. 2 servings is 400 calories. BAM! Avocados pack a huge punch. There's tons of stuff you can eat that make up what you have left. I would argue that you should eat.

When people start here, they don't really have a proper "full meter". You don't know how to listen to your body, or really know when you are hungry or full. Just go by the book and follow the program. Measure the results and make changes as needed based on that.

And this.

Bobbie8786

You don't have to do anything you don't want to. All of the stuff you read on here is OPINION. Figure out what works for you and ignore all the noise.

lucan07

You will not enter starvation mode by leaving 300 exercise calories every day, your settings are for 1lb a week, by leaving up to 500 per day you may lose 2lb a week instead, forget those spurting the "starvation mode myth!"

http://www.aworkoutroutine.com/starvation-mode/

KANGOOJUMPS

NO!
NO!
NO!
NO!
NO!
NO!

FrnkLft

No you don't have to eat them back, but make sure you're taking in enough calories to sustain your activity. If you don't, you'll end up training without the fuel you need for it, and that will wear you down. Very unhealthy.

The general rule of thumb is to make sure your net calories don't go below 1,200 for a given day.

QuietBloom

I work out just so I get to eat more.

Me too.

cadaverousbones

I have seen a lot of people who eat back half of the exercise calories, since some MFP exercise calories may be incorrect. If you are not hungry don't force yourself to eat, maybe try to just get in higher calorie/higher protein snacks throughout the day to fill in some of the extra cals.

QuietBloom

You will not enter starvation mode by leaving 300 exercise calories every day, your settings are for 1lb a week, by leaving up to 500 per day you may lose 2lb a week instead, forget those spurting the "starvation mode myth!"

http://www.aworkoutroutine.com/starvation-mode/

Yours is the first post in this thread yelling about starvation mode. :huh:

afat12

Eat when you're hungry

Rosylee1976

Thank you all for your contributions. I will certainly take the suggestions offered and consider them carefully. The ones that make the most sense to me are:

1. Don't eat for the sake of eating - I actually have no problem identifying when I am full so this one is easy.
2. Make better high calorie choices like nuts, peanut butter, avocados etc
3. If you feel that you need the calories, due to lack of energy, eat half of them back just in case MFP has been overly generous
in their calculations.

At the end of the day, as long as I eat most of my daily allowance, I should be fine to lose at least 1lb per week. A bigger deficit would only result in a higher loss - almost as if I had set the loss to 2lb per week. It's about flexibility also, I suppose and listening to your body. If it stops working, then I guess it is time to re-evaluate strategy.

Thanks, again, all very valuable points raised.