Help me understand nutrition/fitness

delanab4

I'm very confused. I'm 45 years old, female, need to lose 60 lbs. For the past month, I've been following 1,200 calories per day and working out 6 days per week, mostly cardio, but some strength training as well. I've lost 9 lbs. While a little impatient, I'm happy with my results so far. I have never understood why MFP adds back your exercise calories. I have never "eaten" them. Tonight at the gym, one of the trainers said I should absolutely be eating back those calories, and that I would have lost more weight if I had been doing that all along. I don't understand. Does anybody agree with that, and please explain why, if so. If I eat 1,200 and add back the 400 I burned, that's 1,600, which is my basal metabolic rate, so then I'm even for the day, right? I need to be losing! Thanks in advance.

ana3067

Eating far too little for sustainable fat loss. Calculate TDEE from a few websites to get an average idea of what your intake should be around for maintenance, subtract 20% from it and set that as your new goal.

Yes, the trainer is correct, you need to eat back those calories if you are using MFP's net method. Your weightloss may not have been better by eating it back, but it would have had a much smaller impact on your metabolism and would make dieting much much easier. Most who use MFP's net method only eat back half the calories. This is why I prefer TDEE method since you eat consistently every day.

zamphir66

If you theoretically burn off 400 calories with exercise than don't add them back, your body may not be getting enough basic nutrition, which can have really bad consequences. When you exercise, the body needs good fuel just like a car needs gasoline.

When you nourish properly and exercise, your body becomes more efficient at burning calories throughout the day, not just when you're working out. This is especially true with strength training. You will in fact find many people who say that cardio is a waste of time and that relatively intense strength training is much better.

If you don't nourish properly when you exercise, your body just withers. And the only good withers is Bill Withers.

As for your math equation near the end: 1200 calories consumed - 400 burned + 400 eaten back = 1200 net. Not 1600.

Unknown

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Camo_xxx

here is a great read that in my opinion is some of the best advise and info available. ( should be noted they are not trying to sell you anything )

http://www.acaloriecounter.com/diet/

and if you are working out here it is all broken down

http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/

delanab4

Thank you all. I will read the links and check out the TDEE method as well. I'm 5'6", I started at 213 lbs, now 204, and I always weighed around 145 pre-kids (13+ years ago). From others' advice, I feel I may be able to get back to 155, but not sure about below. Again - thank you all, your advice is most appreciated.

Camo_xxx

Since we don't know your age or height can't really comment on if 155 is a healthy weight for you or not. However if that weight puts you at a healthy BMI then of course you can do it. It will take dedication and determination but you can do it !!!! Keep on keeping on.

delanab4

I'm 5'6 and 45 years old.

Camo_xxx

155 lbs will put you at the high end of the normal BMI Catagory for your sex height and age so yes it is not only attainable but sounds like a great goal.

* all the usual disclaimers apply to using the aha/acc/tos bmi calculations of course.


Also I found the answer I abide by to your original question about eating back work out calories.

http://www.aworkoutroutine.com/eating-back-calories-burned/

Should be noted that as with all things having to do with nutrition/exercise and fat loss you can find some expert who will agree with whatever answer you are looking for. Therefore it is best to do your own research and draw your own conclusions.