I'm not eating back those exercise calories anymore!!!

StilletoPumps0110

Hello all!

Well, I completely understand the need to eat back the exercise calories (b/c mfp already adds a deficit for me and what I burn is extra so i can eat back) here's my thing, when I do exercise doing medium impact exercise for 45 mins at a time or some other activity, mfp says I burn about 350-400 cals which is probably true b/c I weigh about 250 lbs. Problem is, eating those exercise calories leaves me extremely full and bloated the next morning. I feel that i have seriously overeaten and it's not a good feeling.

Is there anyone who has used mfp exercise calorie calculations and still have lost weight? I haven't lost anything I feel overly full by eating them back. I just want to be sure this is going to work...... but for now I'm thinking about just having a bigger deficit and not eating those calories back!!!

BigT555

i would eat half of them, thats pretty much the general agreement between most mfp members. i personally dont bother tracking any exercise, but instead just drink a 2 scoop protein shake (which is around 240 cals) and call it even after any cardio or strength training. that way even if i am over its at least calories from protein, which really doesnt make that much of a difference when it comes to fat loss but it keeps me satiated for awhile after drinking it

KarenJanine

If you are not losing weight then it is likely because

a) your are burning less calories than you think you are
b) you are eating more calories than you think you are

In terms of eating back exercise calories, how about trying to eat back half of them to see if you have more success?

In terms of tracking, this post is very helpful:
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

TenebraeBloodwake

You're supposed to eat those back? I generally don't. I just eat when I'm hungry and space my calories out through the day. If I don't NEED to eat - don't feel light headed or sick - I don't. I eat my calories and stick with that. I do eat a bit more when I exercise but almost never as much as I burned off.

Branstin

Exercise machines tend to overestimate calories burned. I eat back half of my exercise calories and lose weight.

gypsy_spirit

The first thing to consider is that all numbers are estimates. After that, it's about being as accurate as you can in weighing/measuring/logging your food. A calorie deficit is what lets you lose the weight.

This link may help you get to a plan that will help you lose weight and be sustainable.

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants

Ninkyou

If you are not losing weight then it is likely because

a) your are burning less calories than you think you are
b) you are eating more calories than you think you are

In terms of eating back exercise calories, how about trying to eat back half of them to see if you have more success?

In terms of tracking, this post is very helpful:
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

THIS.

Marie047

Firstly if you are eating at a calorie deficit you should be losing weight. Are you underestimating what you are eating, ie do you weigh and measure your food to ensure you are eating what you think you are eating. Secondly, MFP over exaggerates the calories burned therefore get a HRM which will give you a much better calorie burn.

Nobody says you have to eat your exercise calories back, if you are feeling full don`t eat them, just eat some back. I very rarely eat my exercise calories back. If I`d have eaten all my exercise cals back from my burn yesterday I would have needed to eaten 3616 cals in total, I just couldn`t do that, do what is right for you.

KarenJanine

You're supposed to eat those back? I generally don't. I just eat when I'm hungry and space my calories out through the day. If I don't NEED to eat - don't feel light headed or sick - I don't. I eat my calories and stick with that. I do eat a bit more when I exercise but almost never as much as I burned off.

Read this post for info: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here


Just because you are not light headed or sick does not mean your body is not hungry.

yvie63

I don't tend to eat mine back unless I've done a LOT of exercise, then I have a treat. But I rarely eat more than half back at the very most.

Dobba69

Ive now lost 61lbs in 103 days - I train using an HRM so I know how many calories ive burned, im 100% honest with my diary on here and have found that by not eating back my exercise calories its paid dividends.

I then have one cheat day per week during which I do an extended training session on that day and then use all my training calories as well which in theory means im still on my weight loss target.

This works for me but its all about being honest with yourself about your in / out.

I think the biggest thing is that as you lose a lot your rate of loss will slow down - in fact you may even have flat weeks where it doesn't move but this is normal - your body has become used to the calorie deficit and your "maintain weight" calorie requirement has dropped. At this point take a pragmatic extended view - look for an acceptable loss over a month period rather than week in week out..... if your looking to lose 1lb per week and over 4 weeks you lose 3lb then youve done well - keep going.

The rate of loss will slow down but as long as the trend is downward then its all good isnt it ?

If your gaining weight consistently then your kidding yourself on your calorie in / out

SezxyStef

Hunger is not the best indicator of what the body needs. Esp when it comes to exercise and fueling that.

To the OP if you are feeling bloated perhaps it is in the choices of what you are eating.

Dobba69

MFP may not exaggerate - mine is spot on but you need to use a HRM that accounts for your Vo2 max (like a polar) as this governs the rate your body deals with calories and causes hugely differing readouts on HRM.

According to most HRM because of my weight (im a big unit but very fit) it guesses my Vo2 max at 22, however doing a proper test with the polar it comes out at 47.

Doing the same workout with the setting at 47 burns approx 48% more calories and actually shows the MFP burn to be underestimating.

61lbs lost means this must be right or it wouldnt be working

jchite84

I've found that MFP overestimates how many calories you actually burn exercising, sometimes by quite a bit. I used to subtract 50-100 calories off of the MFP estimates. Then I used MET (metabolic equivalent task) charts to calculate a closer estimate of my actual burn for the activities that I do (running, biking, swimming). I have an idea of how many calories I burn per mile, and I use this number to override the one that MFP gives me. EDIT: Though, if you can afford it (I cannot), get a heart rate monitor and get accurate numbers without guessing or crunching numbers.

Anonycatgirl

I eat back at least half my exercise calories--some days all of them---and I've been losing faster than the rate MFP anticipates for me. I wouldn't recommend eating back *all* exercise calories; I suspect I get away with it because I set my base activity level too low in the first place. But eat back *some* of them. Eating at a deficit is good. Eating at too much of one often leads to ordering a large pizza at midnight, washing it all down with a milkshake, and saying, "The heck with losing weight!"

Make sure you're eating at least your BMR, eating nutrient-dense food, getting plenty of protein, and logging carefully.

StilletoPumps0110

Thanks evwryone. I'LL try eating back half of the calories. I do weigh and measure my food pretty diligently. I dont have a heart rate monitor.