What deficit is better: less food or burned calories?

melladell

Hey friends, I was wondering if a deficit coming from less food or from more burned calories is better for weight loss? For example if I eat 1200 net and total without exercise or 1200 net ( 1800 total-600 cardio) ? Is there a difference in YOUR experience? I am not afraid of losing muscle and I am not afraid of not "being toned", just asking about the slimming effect.

I know I dont want to go under 1200 calories net a day, cos I dont want to binge, but I dont know also if I should do more cardio (tae bo, running, pilates, yoga, body pump) if I eat back the calories I burn.

I think with 1200 net without exercise would be more difficult to maintain after that, but wanted some real stories of you. Please share your story with me I appreciate it!!!!

Wish you a sunny day
All the best from Germany,
Mella

brevislux

Weight-loss-wise, it doesn't matter. A deficit is a deficit... But you have to be sure you're actually burning what you want. People say MFP goes a little overboard with the calories burned thing. If you have a HRM that's a better way to know how much you're burning...

For your health though, working out is better than not working out.

From my personal experience though, I must say: don't go crazy on the cardio. Sure, it burns a lot of calories, it's good for cardio-vascular functions obviously. But if you want to be fit, start making friends with the weights! From my experience, lifting is what made me look and feel much better.

Viel glueck

DemoraFairy

For the first 11 months of my diet I ate 1200 and did exercise - went to the gym and did cardio & strength training a few days a week. For the last 6 months I've done no exercise and just stuck to 1200, or more recently 1300, calories a day.

In my experience, I lost weight more steadily without exercise, but at the same overall pace with or without. I hated exercise back when I did it (which is part of the reason I gave up), so for me it wasn't very sustainable, and certainly wasn't worth doing something I hate for several hours a week just to eat a few extra calories. In hindsight though I was probably pushing myself a bit too hard - going 5 times a week when I finally gave up - so if I went less I think I'd stick with it more.

I kinda wish I had stuck with the exercise, I'm now below my initial goal weight - only 5lbs off underweight, in face - and feel like I could lose a lot more weight, when there are people 20lbs heavier than me with the same measurements. So when I get home from uni and have access to a gym again I'll probably go back, because, for me, I don't think I'm ever going to get the body I really want without it. I'm happy with what I've got now, but I think there are things that could be improved that won't be improved through diet alone (mostly, I want a flat stomach).

Overall, I much preferred dieting without exercise, more free time and less time doing something I disliked for ultimately the same amount of weight loss. But if you can find an exercise you like, it's probably a better idea to do that (just make sure you don't over estimate your calories!). As I said I'm probably going to have to start doing exercise anyway. I don't particularly want to be 'toned' either, but really want a flat stomach, so I'm going to work towards that.

Hope that helped! Good luck!

David_AUS

I find it easier to the nett is with exercise. Just personal experience, my assumption is it keeps the metabolism fired up. When I lost my initial weight (116 down to 75kg) I did this with mainly with I say minimal exercise - walking and plotted daily weight, there was alot more fluctuations then with my current regeim of cardio and weights when my weight loss has been a much steadier even flow (96 to 84 at the moment) this time around I am more interested in building some upper body strength.

melladell

Thank you DemoraFairy and Danke, brevislux

I will do a mix than, doing 4 to 6 times tae bo and running etc, eating back the half of the MFP burned calories and see what happenes. As for the weights I don't know if I want to lift them any more, I have a lot of muscle I actually want to get rid of.
I want to have a slim phisique, just model-like and toned, no visible abs or bulk. I also want to eat some more carbs and when I eat carbs and do weights, I get bulky, I must eat very low carb to combine with weights which I dont want now

BUT thank you I will do my 1200 net without worries

marianapril

I'am wondering about that too. But based on my very first experience, I feel lighter or should I say I lost 2 lbs. last week burning my calories. I've slacking this week and just walking for 30 mins and eating my calorie goal or a bit above. This coming tuesday will be my weigh in 2, but I can't feel lighter. I still weigh 166 - 167 from 169 lastweek. Hayys. Feel so forever. Lol. I need patience

smc864

It is less taxing on the body to create a deficit by eating less. Exercising too much, especially in the beginning is why many burn out. I would create your deficit with your diet and do a moderate amount of cardio, no more than 3 times/week. Strength training, while it doesn't burn as many calories as cardio, is the most important form of exercise when it comes to maintaining muscle in a deficit and changing the over all appearance of your body.

lambchoplewis1

I think weight loss is 80% food and 20% exercise. I know a deficit is a deficit but, that is my experience. I exercise to stay toned and it feels good.

neanderthin

It better to retain muscle and lose fat, so basically in that context I would say calories burned through weight training would be my choice. And I get to eat more.

gregpack

I lost a lot of weight doing excess daily cardio. When I cut back on daily cardio my ability to maintain my scale weight actually improved and energy levels increased. If I did it all over again, I would treat exercise more like medicine- get the proper dose. Too much of a good thing is not a good thing.

You don't have to do cardio every day to lose weight. I do believe in performing some resistance training to help retain lean mass and conditioning work for the health benefits, but you can accomplish that in three or four 30 minute sessions a week. I no longer concern myself with "calories burned" on the treadmill and find this is much more sustainable lifestyle and reduces my cravings considerably..

Bottom line, find a sustainable plan that you can live with

nicoleduo

I like to eat, so i exercise so i can eat more. I spent more time in the gym this past week than in forever.I have lost 2x the weight than i have in past weeks.I find that i really don't eat more, but i like the idea that i can if i want to. So to answer the question which is better, i would have to say for me it's calories burned.I can eat them back or not and still lose weight .

WaterBunnie

Less food = less nutrients going in so I'd say eat whatever your activity level will allow you!

a_stronger_me13

- Calorie deficit to lose weight (mostly fat and only a little bit of muscle if done correctly)
- Resistance/strength training (preferably of the heavy lifting variety) plus adequate protein to retain lean body mass AKA muscle while in a calorie deficit
- Cardio is optional, but is beneficial for heart and lung health, can help with making a little bit bigger calorie deficit if you are having issues with maintaining a deficit large enough to lose weight (recommended weightless for retaining LBM and losing fat unless pretty overweight is only 0.5-1lb/week)
- Understand TDEE and how many calories you can be eating while still seeing results... and not getting burnt out because you're exhausted all the time, I recommend this thread to get started: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

yarwell

A 12.5% intake reduction plus 12.5% exercise regime achieved the same weight loss but slightly more fat loss and looked slightly slower than a 25% calorie intake reduction :-

melladell

yarwell, can you explain it with words, I got confused with the table What is LCR?

victoria_1024

I have no idea what's best (definitely not an expert at all) but I LOVE food so for me sticking to 1300 calories a day that MFP gives me is not sustainable. I do take a couple days off of working out each week and I stay within my calories those days, but I often feel hungry and I don't like it. So I work out to get the extra calories, as well as to feel stronger and healthier too.

cwolfman13

A deficit is a deficit is a deficit is a deficit....one is not better than the other. It is more efficient to build your deficit into your diet and exercise for fitness.

exercise is really good for you, but your weight control is largely going to be attributable to what and how much you shovel into your pie hole.

MyPureSteez

A 12.5% intake reduction plus 12.5% exercise regime achieved the same weight loss but slightly more fat loss and looked slightly slower than a 25% calorie intake reduction :-

WTF?!?

I'll just do some extra burpees

PinkyFett

If you just want to lose, I don't think it matters ,but getting healthier, I would definitely say working out and burning calories > just cutting calories through food.