eating exercise calories

ash_37

I really want to lose 2ibs a week and I am very confused. Cuz I workout to turbo fire I need to eat a lot of protein for energy, but I am scared if I eat my exercise calories I will nm ot lose weight. On monday I weighed 11.5 5 days later I am still 11.5. Should I stop eating over my 1200 calories? If anybody can advice please help.

DemoraFairy

MFP's calorie recommendation already has a built in deficit, so if you don't eat your exercise calories back you could be putting yourself into an unhealthy deficit. Especially if you're at 1200 a day. We don't all lose weight all the time, some weeks you won't lose, some you'll even gain, but you've gotta keep going and keep an eye on the general trend. Also, how much have you got to lose? If you've not got much to lose 2lbs a week isn't necessary and could be doing you more harm than good.

sunsetzen

Quite simply, MFP's calorie recommendation is the amount of calories you should eat without added exercise (if that's the count you chose). You need to eat them back, because you're burning more calories. HOW much is always up for debate. Some people eat all of them, some people only eat half.

writergeek313

Remember that eating fewer calories doesn't automatically mean more/quicker weight loss. Two pounds per week is only realistic for people who have a great deal of weight to lose (75 lbs. and more). The ticker in your profile shows you have 34 to lose, so setting it to one pound per week is probably more realistic. The closer you get to your goal weight, usually the more slowly you lose weight, so you may even have to change your goal to half a pound a week then.