Advice for my weighloss and exercise

lenarashminraj

im 5'3'' and my weight is 172 lbs. i joined MFP before 6months and it helped me alot. i followed 1400cal meal diet and burned 500cal from gym daily. lost 10lbs in 5 weeks(my weekly goal was 2lbs weigh loss) and was feeling really healthy, strong. I started a blog named "Food blogger on Diet" to record my weight loss experience.. but i put on the weight i reduced, plus extra- when my gym closed unexpectedly for 2months.. I stated my diet and workout again and this time i want to clear some doubts and want to do my diet and workout in correct way.

Now in MFP , they suggest me to follow a 1200cal diet to loose 2lbs per week according to my BMI and calorie counter. I feel it is really low, so i changed my goals to 1 lbs per week. Now it shows 1340calories. So im following it. Working out in gym daily for last 8-10days. i use a combination of treadmill, Elliptical and some weights - burns 410-425cal.

My doubts are :
1. I dont eat back the workout calories as im focusing on weight loss. is that right / wrong?
If i burned 400 calories from gym, should i stick to 1340 calorie meal plan or as it shows in MFP, should i increase it to 1740calories.

2. please help me to figure out the term "net calories consumed". Why it always says 500cal remaining, even if i fell full after dinner?

Thanks in advance

corgarian

The calories MFP gives you are what you should eat if you didnt work out, it has not yet calcualted in your workouts. A lot of people here typically aim to eat back half of their exercise calories.

If you're full you dont HAVE to eat, but if in the evening on a day that you worked out and you've eaten your 1340 calories and are still hungry then you have an extra store of calories you can crack into guilt free!

diannethegeek

MFP gives you a calorie goal without taking your planned exercise into account. Once you workout, it expects you to log that and will add more calories to your goal for you to eat.

That said, you should be aware that gym machines or MFP may overestimate your calories burned for some activities. A lot of people will only eat back 50-75% of their earned calories because of that.

Three links that I think anyone new to the boards should read:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

TeaBea

MFP gives you a calorie deficit BEFORE exercise. MFP as designed expects you to eat calories back.

Why would you eat calories back?

1. Really large calorie deficits don't support lean muscle mass

2. Exercise is much more than burning calories. Exercise is for health & fitness. You need fuel to workout.

3. Feeling full is not a good indicator of nutrition. Hormones factor in. Really high fiber, lots of water are factors....this doesn't support lean muscle mass.

Find your TDEE (maintenance) & BMR (staying in bed all day)......this will give you a good idea where you should be.

http://iifym.com/tdee-calculator/

lenarashminraj

thanks for the quick reply. I never had the "net calories" till now.. now i understand why im tired before starting my early morning workouts
I didnt know everyone is consuming that net calories too..thanks

lenarashminraj

MFP gives you a calorie goal without taking your planned exercise into account. Once you workout, it expects you to log that and will add more calories to your goal for you to eat.

That said, you should be aware that gym machines or MFP may overestimate your calories burned for some activities. A lot of people will only eat back 50-75% of their earned calories because of that.

Three links that I think anyone new to the boards should read:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

i read all the links you gave.. thanks a million..:flowerforyou:

lenarashminraj

MFP gives you a calorie deficit BEFORE exercise. MFP as designed expects you to eat calories back.

Why would you eat calories back?

1. Really large calorie deficits don't support lean muscle mass

2. Exercise is much more than burning calories. Exercise is for health & fitness. You need fuel to workout.

3. Feeling full is not a good indicator of nutrition. Hormones factor in. Really high fiber, lots of water are factors....this doesn't support lean muscle mass.

Find your TDEE (maintenance) & BMR (staying in bed all day)......this will give you a good idea where you should be.

http://iifym.com/tdee-calculator/

I have been trying to make sense of net calories for the past six months. Your advice is smartest thing I have come across! Thank you!!!