more calories + exercise vs less calories and no exericse

ovi212
ovi212 Posts: 145 Member
in Health and Weight Loss
I was wondering if anyone found one way to be more effective than the other, at purely weight loss.

Is it better to eat more and exercise so you are burning calories or to eat less and not exercise?
I find I have to eat more so that I have energy to exercise but I wonder if I would just lose more weight not exercising and eating less. Provided in each case the net is about equal. It's hard to calculate the calories burnt in exercise so I always try to underestimate, which I guess could lead to me having a lower net than if I ate less and didn't exercise. But then I don't know if the stress of exercising on my body is resulting in less weight loss.

Should I do one or the other? Or alternate?

Does anyone have any experience or opinions?
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Replies

  • becs3578
    becs3578 Posts: 836 Member
    I know I wanted to lose weight (been overweight all my life) when I started this journey (3 years ago)... it was later that I realized I wanted to be strong too.

    SO for the last year I have watched what I eat using different methods (paleo, mod paleo, and now MFP calorie counting with carb cycling) and working out. Crossfit from Feb 2013 to present and then added running 3 to 4 days a week Jan 2014. Now training for a half marathon.

    I am not at my goal weight but I look better than ever. I have more of a toned body, I am stronger and feel better.

    I don't think I would have that if I had not be exercising too.

    That is just my journey!
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    Exercise makes me happy. It's only an added bonus that it means I eat more.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    Exercise is good for your health, can make you look better (weight lifting), and as an added bonus you can eat more.

    http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389?pg=2
  • nomad1000
    nomad1000 Posts: 206 Member
    I have heard it over and over that you lose weight in the kitchen and get fit at the gym. Since I want to be both lighter and more in shape, I go with the exercise more to eat more plan.

    Plus, there are lots of foods I like that I are higher calories so exercise makes it easier to indulge.

    And I am learning to love exercise again. Which isn't a bad thing.
  • jdb3388
    jdb3388 Posts: 239 Member
    You are better off exercising. The absolute most textbook "perfect" way to lose weight is to eat 250 calories less than maintenance and burn 250 extra calories by exercising.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Exercise and more calories. You are very unlikely to stay healthy without exercise.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Either way you will lose weight. As you noted, the NET is the same in the end and ultimately weight loss is about calorie balance. However, with exercise, it's likely you'll be happier with the end result as you'll be firmer, stronger, healthier.

    If you're going by MFP calorie burns or those from cardio machines, it's good to be cautious as many times they are overestimates. A good way around that is to only eat back 1/2 to 2/3rds of what you earn. Or if you want a more accurate number, consider investing in a good HRM with a chest strap (Polar is a good brand - love mine!).

    ETA: as long as you're not overtraining, you won't be putting your body under enough stress as to prevent weight loss. If that were true, most of the people here wouldn't be losing weight. What you might see though is a temporary gain/stall in weight loss due to water retention in your muscles, which is part of the natural healing process and will pass as your body adjusts. Anytime you start a new exercise program or increase the intensity (distance, speed, amount of weight, etc) of your exercise, you will see this.
  • sijomial
    sijomial Posts: 19,809 Member
    If weight loss is your only goal you are frankly doing it wrong!

    Aren't health and fitness also important?
  • easjer
    easjer Posts: 219 Member
    If there is a choice, exercise too. Better for your overall health and fitness, better for your emerging body, better for you emotionally . . . exercise plays an important role in health and fitness beyond weight loss. I've lost weight both ways - diet was the bigger factor. I lost much more slowly relying solely on exercise.
  • Kenazwa
    Kenazwa Posts: 278 Member
    With moderate exercise gives better results in my experience. Just like you can overeat, you can over-exercise, too, so it's really more finding the best balance for yourself more than any single thing.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    When I first started out I wasn't exercising and was just eating my 1850 calories to lose about 1 Lb per week...and I lost about 1 lb per week. When I started exercising, on average I ate around 2150 - 2,350 calories depending on the exercise that day, but my net was still 1,850...I lost about 1 Lb per week.

    From a purely weight loss standpoint, it really doesn't matter...that said, I would not have anything resembling the body composition I have now had I not started exercising...I would also be seriously lacking in fitness and my general health would not be anything remotely close to what it is now which for me is far more important that what the scale says I weigh.
  • ovi212
    ovi212 Posts: 145 Member
    I guess I'm just considering for example the days where you really don't feel like or have the energy or time to exercise. Should you push yourself too? Would it be better to eat a net of 1300 and be sedentary or exercise, log it as half the time you do and eat to make it the same net?
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    I guess I'm just considering for example the days where you really don't feel like or have the energy or time to exercise. Should you push yourself too? Would it be better to eat a net of 1300 and be sedentary or exercise, log it as half the time you do and eat to make it the same net?

    A TDEE approach would be perfect for you! I refuse to be hungry on rest days, so I have a static daily goal that takes into account my regular exercise routine. More info here: http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet
  • SusanL222
    SusanL222 Posts: 585 Member
    I definitely come down on the side of exercising while losing weight! I love feeling stronger, more energetic, with lots of bounce in my step!
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    I guess I'm just considering for example the days where you really don't feel like or have the energy or time to exercise. Should you push yourself too? Would it be better to eat a net of 1300 and be sedentary or exercise, log it as half the time you do and eat to make it the same net?

    If your ONLY goal right now is the number on the scale then there is no difference. It depends on your goals. If you want to look just like you do now , just a little deflated, then losing weight with a calorie deficit will give you that. If you want to improve your shape and look better naked then creating a deficit via exercise is better.

    I'd also suggest that you look at the TDEE approach linked in an earlier post. I eat 1700 every day and work out 3-5 days a week. You don't have to work out every single day - unless you WANT to ;)
  • krhn
    krhn Posts: 781 Member
    If we are talking calorie wise, if the measurements are exact, then they are virtually the same. But if you had an identical twin and did a test with both techniques, the one with exercise will be look much better physique wise and healthier.
  • ovi212
    ovi212 Posts: 145 Member
    ok...but....I thought oyu couldn't gain muscle while eating at a deficit?
  • stef_monster
    stef_monster Posts: 205 Member
    Cutting calories will make you look good in cute clothes, exercising will make you look good naked. It all depends on your goals and lifestyle. Not everyone has an hour, or even 30 minutes to dedicate to exercise every day. If you're dead tired for a day or two, or have to study or travel, just do your best until you can get back to working out.

    I like the exercise approach because I like being able to lift heavy things and getting that 'exercise high'. You may find that you're not happy with the way you look at your goal weight because of body composition. You might not gain muscle SIZE on a caloric deficit, but you can definitely gain STRENGTH and reduce body fat. Low body fat shows muscle definition. Developing strength also makes cardio and endurance exercises easier. It's an easy choice for me, but I know it's not for everyone.
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Exercise and eating more for me every time. The exercise helps retain muscle while losing weight, and working the muscles helps the metabolism. I also love cycling and walking and would not drop those. Cannot get ripped with just diet and no exercise.
  • cingle87
    cingle87 Posts: 717 Member
    Like everyone has said if you want to see the numbers go down on the scale then they make no difference which you chose. This is the second time ive been around this weight (gain it back after surgery) and all I did before was to count calories with the odd run every few weeks nothing worth noting. I will tell you this, I look 100% better now that I did the first time round, due to lifting and the odd cardio day.

    So If you want to be a smaller version of yourself then just be in a calorie deficit with no exercise or look better with exercise and enjoy the extra food.
  • AliceDark
    AliceDark Posts: 3,886 Member
    ok...but....I thought oyu couldn't gain muscle while eating at a deficit?
    You can't. Lifting while eating at a deficit will help you keep the muscle you already do have.
  • krhn
    krhn Posts: 781 Member
    ok...but....I thought oyu couldn't gain muscle while eating at a deficit?
    You can't. Lifting while eating at a deficit will help you keep the muscle you already do have.

    This is a common misconception but i would say the initial 6-12 months of lifting, you would gain some (note the emphasis on some) muscle even on a caloric deficit. But after the initial lifting period, you will normally come back to the norm and not be able to gain muscle whilst on a deficit.
  • Kitship
    Kitship Posts: 579 Member
    For me, exercise gives me the right to eat more. And I love to eat, so.... :smile:
  • WaterBunnie
    WaterBunnie Posts: 1,371 Member
    If you're looking to keep the weight off once you've lost it it'll help to have already picked up a healthy exercise program so that you generally burn more than you used to when you were putting it on in the first place.
  • Edmond_Dantes
    Edmond_Dantes Posts: 185 Member
    ok...but....I thought oyu couldn't gain muscle while eating at a deficit?

    That myth has been debunked. It is certainly harder to gain muscle while eating at a deficit but not impossible by any means. Without exercise though, you will certainly lose some muscle mass with your weight loss.
  • asdowe13
    asdowe13 Posts: 1,951 Member
    I exercise so that I can eat more.

    It helps that I like the exercises I do!
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    Everyone has already said it.

    Eat less to lose weight, exercise to look better.
  • postrockandcats
    postrockandcats Posts: 1,145 Member
    While I've successfully lost weight while only cutting cals and not working out, I *feel* better when I eat more and work out. Not to mention my weight loss is more fluid.
  • quirkysterks
    quirkysterks Posts: 21
    ok...but....I thought oyu couldn't gain muscle while eating at a deficit?

    False. Totally false.
  • fpelletier
    fpelletier Posts: 365 Member
    As everyone has pretty much said, you can do either. For me, I started out almost a year ago mostly only eating less and losing weight, I have really horrible knees & back issues so my exercises are limited to low impact things. Even sit ups hurt my back so bad I can't get up off the floor after. So I have slowly been adding exercise in now that I've lost approx 60lbs, I can do things more now as my knees do not hurt as bad.

    I do have a lot of weight to lose, 150ish total, so yes weight loss is very important to me, but I also want to be in shape & healthy so I can do things with my kids and for myself. I have a goal to be able to run a 5K for fun (like a color dash etc) but not worry about time. I can't do that now, and even if I just lost the weight, I wouldn't be able to.

    If you feel like it's to much to exercise right now, start out counting calories & losing and add in exercise as you go. I am no where near perfect but I want to be in shape so I know I must exercise to get there on this journey :)

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