Should I be eating back the calories I've worked off?

fast_eddie_72

I think you know the answer - you're eating way to much for your activity level.

She said she ate 1,600 calories. I really doubt that's "way too much".

People say a lot of things.

Bottom line: if she is not losing weight over a long period of time - and if her goal is to lose weight - then yes, by definition, she is eating too much for her activity level.

This is true. Others said the same thing. They just said it nicer. Like that part where you just now pretty much said she's lying? That's the kind of thing that could be phrased a little better. But to the OP, yeah. Everyone who suggested this is right. If you're putting weight back on, you're eating more than you're burning.

Mr_Knight

Like that part where you just now pretty much said she's lying?

I never did any such thing.

Ophidion

Exercise calories

http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

Logging accuracy

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

Setting Your Calorie and Macro Targets

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/1058378-oh-noes-i-am-eating-below-my-bmr

http://www.myfitnesspal.com/topics/show/1072049-thoughts-on-tdee-calculators-and-switching-from-mfp-

The Starvation Mode Myth and Reality

http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss

LC458

I think you know the answer - you're eating way to much for your activity level.

This response immediately strikes me as completely rude, so I'd appreciate it if you only respond with helpful things.

I have been guided by MFP to choose a calorie goal. I am a busy waitress five days a week, eight hours a day, and my calorie goal is just fine thank you. I didn't ask you to judge my goals, I asked you to help me with a question I had regarding intake.

This^^
I eat back the calories primarily when I feel weak, like if I need a banana for a pick me up. I would guess if you burned 700 cals in a workout perhaps only eat half of them back. That was your still under 2000 cals per day. If you dont see the scale moving the way you want it to or your pants not fitting the way you want them to then I would simply adjust this part of your diet. But I would think really if your burning 700 cals and eating around 1600 that is a very low amount and seems like it might set you in "starvation mode". Good luck and hopefully you find what works for you

Mr_Knight

But I would think really if your burning 700 cals and eating around 1600 that is a very low amount and seems like it might set you in "starvation mode".

No, absolutely incorrect.

If those numbers were accurate, the weight would be melting off the OP at a fast rate.

LC458

But I would think really if your burning 700 cals and eating around 1600 that is a very low amount and seems like it might set you in "starvation mode".

No, absolutely incorrect.

If those numbers were accurate, the weight would be melting off the OP at a fast rate.

Dude do what works for you and I'll do what works for me. She asked for advice, I gave mine, you gave your little tid bit and now can you please just chill out! Jeezzuuuss

Ophidion

But I would think really if your burning 700 cals and eating around 1600 that is a very low amount and seems like it might set you in "starvation mode".

No, absolutely incorrect.

If those numbers were accurate, the weight would be melting off the OP at a fast rate.

Using rigorously controlled studies, we’ve found that:

*1. When people are in a caloric deficit, they always lose weight.

2. When people are in a caloric surplus, they always gain weight.

*When People Create a Caloric Deficit — They Always Lose Weight

Studies using the rigorous standards outlined above have consistently shown that when people eat a calorie restricted diet — they lose weight.3-6

That is, when researchers measure people’s energy expenditure, weigh all of their food and count their calorie intake, and force them to eat less food than they need to maintain their weight — they lose weight. The amount of weight they lose is also generally proportional to the size of their caloric deficit.

Whether they eat mostly protein, fat, or carbs makes no significant difference in how much weight they lose.3,5,7-9 Eating more protein does cause you to burn slightly more calories, around 70-100 per day, but it’s usually not enough to make a significant difference in weight loss.10-13

At this point, eating a calorie restricted diet and exercising (largely to burn more calories) are also considered the two most scientifically supported ways to lose weight.14-17 It works.

When you restrict your calorie intake enough to create a deficit, you lose weight. It turns out the reverse is also true.

*http://evidencemag.com/why-calories-count/

LC458

But I would think really if your burning 700 cals and eating around 1600 that is a very low amount and seems like it might set you in "starvation mode".

No, absolutely incorrect.

If those numbers were accurate, the weight would be melting off the OP at a fast rate.

Using rigorously controlled studies, we’ve found that:

*1. When people are in a caloric deficit, they always lose weight.

2. When people are in a caloric surplus, they always gain weight.

*When People Create a Caloric Deficit — They Always Lose Weight

Studies using the rigorous standards outlined above have consistently shown that when people eat a calorie restricted diet — they lose weight.3-6

That is, when researchers measure people’s energy expenditure, weigh all of their food and count their calorie intake, and force them to eat less food than they need to maintain their weight — they lose weight. The amount of weight they lose is also generally proportional to the size of their caloric deficit.

Whether they eat mostly protein, fat, or carbs makes no significant difference in how much weight they lose.3,5,7-9 Eating more protein does cause you to burn slightly more calories, around 70-100 per day, but it’s usually not enough to make a significant difference in weight loss.10-13

At this point, eating a calorie restricted diet and exercising (largely to burn more calories) are also considered the two most scientifically supported ways to lose weight.14-17 It works.

When you restrict your calorie intake enough to create a deficit, you lose weight. It turns out the reverse is also true.

*http://evidencemag.com/why-calories-count/

And I can totally agree to this however the girl is eating 1600 cals a day and working off 700 cals. To me I would need to eat more and so yes I understand losing the weight is the goal here but not in such a way you cannot function. That's my two cents but yes,
less in = more off. I just dont want to faint in the process

fast_eddie_72

Like that part where you just now pretty much said she's lying?

I never did any such thing.

Yeah. You did. Not married, are you? lol

I said that she said she ate 1,600 calories. You said "people say a lot of things". That's kinda saying she's lying. It just is. Sorry. Thanks for playing. As a parting contestant you'll enjoy a home version of our game.

determinedbutlazy

How are you estimating your calorie burns? Are you using a HRM? If you're not losing weight, you're eating too much for your activity level. Cut down what percentage of your cals you eat back until you start losing again.

determinedbutlazy

Exercise calories

http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

Logging accuracy

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

Setting Your Calorie and Macro Targets

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/1058378-oh-noes-i-am-eating-below-my-bmr

http://www.myfitnesspal.com/topics/show/1072049-thoughts-on-tdee-calculators-and-switching-from-mfp-

The Starvation Mode Myth and Reality

http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss

Boom.

jenilla1

I should have been more clear! I gained back weight when I wasn't logging anymore.

I have only been able to MAINTAIN when I have eaten back my calories, never LOSE.

And to the person who says they have never been able to burn off 700 calories in one day... what are your workouts like?? I usually walk for an hour per day in general, either to run errands (I don't have a car) or specifically to get a little extra cardio in, and if I do 33 minutes on the eliptical and half an hour on the bike... that right there is over 700 calories. And that's a day when I don't even go extra hard at the gym! That's a normal day for me. Not sure why 700 calories of burn a day seems strange to you.

I have to run 7 miles to burn 700 calories, but that's different for everyone depending on your weight, etc. Maybe that's why the other poster thought it was hard to burn that many through exercise. Personally, I eat all or most of my exercise calories and I had no trouble losing and then maintaining over the last 3 years.

If the calorie burn and calorie intake are measured accurately, it should all work out. Sometimes it takes trial and error to find the "sweet spot" for your calories, but once you do, it's pretty simple. If you are overestimating your burn or underestimating your intake, you will not see the results you want. If you are unable to lose when eating back exercise calories, I suggest not eating back as many. Decrease the percentage you eat back until you start seeing a loss again. You'll get there. :flowerforyou:

fast_eddie_72

And I can totally agree to this however the girl is eating 1600 cals a day and working off 700 cals.

I think what some are suggesting (with varying levels of tact), and I would suggest too, is that something is amiss. If she were eating 1,600 calories and exercising 700 of them away, there's no way she could put on weight. "Starvation mode" wouldn't account for adding lbs. It might explain slowing loss, but not a gain. So, she's looking for some advice. I would offer some anecdotes to consider.

This stuff is simple, but not easy. It only works with accurate measurement, and that can be challenging. For instance, I learned a LOT when I got my food scale. Wow. Was I ever off on my estimates. Sometimes in a "good way" but more often than not, it meant I was eating more than I realized. Sometimes quite a bit. And I'm dubious about some of the calorie estimates I get for my work outs. That's why I typically don't eat above my normal goal even if I work out a bit.

The only time I really know I worked off some real calories is when I do a long run. Like 8 or 10 miles. But that's like an hour and a half of hard work. You can burn a load of calories like that, and I do get hungry on those days. I'm a long way from an expert, but I just don't know if you can burn calories like that with a half hour workout. And like I said before, MFP already accounts for *some* level of activity, so you can't eat back every step you take. I wear an Up band and it tells me I have earned hundreds of calories for walking 10,000 steps. I just don't think so. Maybe something, but I'm going to pretty much stick to my normal goal unless I feel hungry. And I know you can't go into starvation mode without feeling hungry. If it seems like a chore to get the calories MFP is telling you to eat, something isn't right. And it's probably something to do with accurately recording input or output.

So those are my suggestions. Try to stick to the MFP calorie goal and probably don't think too much about extra calories from working out unless you really feel hungry. And pay really close attention to your food. If you don't have a scale, I'd recommend you get one and be really careful about recording every bite you put in your mouth. You might be surprised to find some errors that add up to quite a few calories. I was.

Good luck with it!

fast_eddie_72

Exercise calories

http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

Logging accuracy

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

Setting Your Calorie and Macro Targets

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/1058378-oh-noes-i-am-eating-below-my-bmr

http://www.myfitnesspal.com/topics/show/1072049-thoughts-on-tdee-calculators-and-switching-from-mfp-

The Starvation Mode Myth and Reality

http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss

Damn there's a lot of good stuff there! Thanks for posting this. That'll keep me busy for a while.