Eating your exercise calories??

coraliew

I DO eat my exercise calories. I am looking for gradual, safe weight loss. I've lost 11 pounds and down a sizesince Sept. 21 and managed NOT to gain over the holidays. When I first started using myfitnesspal, I didn't know I could enter exercise. i stuck to my 1200 calories and lost four pounds the first week -- that's not really healthy. 163 down to 152 is in 3 1/2 months is a good rate.
(My husband has lost 50 pounds since August 1st. He started at 300 and is allowed 1500 calories, so he doesn't really need to eat his exercise calories.)

agibsonky

I didn't eat my exercise calories for the first 8-10 months and lost pretty steadily, then started eating my exercise calories 3 weeks ago b/c I 'm pretty close to goal and have GAINED 4 pounds. I haven't always been eating all of them, but have been more lax and allowing myself to eat more on the days I exercise. This past Monday, I started NOT eating the exercise calores again...we'll see where this goes over the next couple of weeks. Only 15-20 more pounds and I'll be THERE!!!

EHuntRN

After excercise I still try and eat to get to my calorie goal, which is not usually happening. I am sticking to my healthy eating habits and that makes me fall below on days that I excercise. I do know that to much of a caloric deficit will send your body into starvation whether you feel hungry or not....then your body starts to hold onto fat as it starts to go into panic mode. So I would say that it is important to try and reach your caloric goal to maintain a slow, constant weight loss, especially if you are strength training.

brandygburke

I usually don't burn more than a couple hundred (many health issues) - but I tend to not eat them, I think it's something psychological that keeps me from it, because I just can't stand to eat them!

Katz85340

So, I'm super proud when I burn off a bunch of calories at the gym...so now what? Do you eat those extra calories you burned off or just let them be?? Help ??

I read if you want to lose body fat why eat the kcalories (energy) that you have used? If you eat those kcalories, your body won't take off the body fat, so eat your kcalorie allowance for the day and carry on burning some off." So, unless you are severely restricting yourself on calories, do not eat back what you burn.

CarolHudson11

I almost always eat at least HALF of mine. Some days, like today, have been super busy for me and I am having trouble getting the other calories in because I honestly just want to go to bed! lol I guess I have a spoonful of peanut butter or a handful of nuts in my immediate future.

candycana

Okay....so WHEN should you eat them. In other words, my schedule's so hectic that I'm never sure if I'll be able to fit my exercise in, so usually it's in the evening, sometimes before dinner, sometimes after. So then I feel like I'm gorging myself just to get in those extra calories AND I'm eating them later than I understand you should eat, like after 8. So do they have to be eaten the same day? If so, is it okay to be eating later to get them in? I'm losing, but still trying to figure it all out.

katbass

Okay....so WHEN should you eat them. In other words, my schedule's so hectic that I'm never sure if I'll be able to fit my exercise in, so usually it's in the evening, sometimes before dinner, sometimes after. So then I feel like I'm gorging myself just to get in those extra calories AND I'm eating them later than I understand you should eat, like after 8. So do they have to be eaten the same day? If so, is it okay to be eating later to get them in? I'm losing, but still trying to figure it all out.

That can depend on your day, your mood, etc. Somedays I eat more with the intentions of working out hard later...it FORCES me to get on the treadmill/pop the DVD in/etc. Other days, I work out harder because I know I will want to eat more later in the day. I think its an individual battle, but I know I struggle with eating at 9pm, too. I also tend to look at MFP as a daily activity. Once the day is over, its over. That way, if I go over my calories one day, I know that tomorrow is a new day. And if Im under for the day, then I know I have a tiny bit of leeway for the next day(s).
Good luck and keep up the great work! You will see results! Just stick to it

Lisa__Michelle

Usually I eat half or less but I won't eat all of them. Tonight was an exception because I ate most of them BUT I ate then in a lot of broccoli with one slice of cheese on top. I ate it mostly healthy (the broccoli) so it doesn't bother me.

rodgerbj

Not all on the day I burn them. I wind up with some plusses and minus that sort of offset over a week or so.

RMinVA

But why should I eat my exercise calories if I am NOT hungry? I'm serious. I don't WANT to eat. I consume at least 1200 and often hit my limit (1490) per day. I don't think it makes sense to eat if you're not hungry.

I completely agree with you. I have a sweet spot for losing weight and it is between 1400 and 1600 calories.

Heres my problem with "eating" exercise calories. Unless you have a body bug, or some other tracker, there are just WAY too many variables in determining how many calories you have actually burned.

Additionally, even if you are tracking everything you can STILL be underestimating how much you are eating. I started another thread with a ink to a video that explains why this is. Basically it has to do with measuring food in a cup vs. weighing it on a scale. And a lot of people don't realize that nutritional labels can vary by as much as 20%, and yes, it is legal!!

Eat more than you think + don't burn as much as you think = no weight loss or maybe even gain, even if you think you are doing everything right. I have been staying in my "sweet spot" and have already dropped 6# since last Monday. Now, I am aware most of that is water, but I'm confident when it slows, I'll be on track for a 1-2 pound a week loss.

If I am a little hungry, usually a piece of fruit or healthy carb will take care of it, and I remain in my "sweet spot."

edorice

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javamom

I eat all of them. Every day. That's a big reason I work out - to have more calories to enjoy! It's working for me so far. 4 pounds lost first week.

TrainerRobin

There are lots of answers on this board about this, but honesty, my opinion as a Trainer differs from some of them.

The simple and accurate answer is that it's up to you. Typically MFP tells you to eat a 500 calorie deficit every day. That component (eating less than you need to eat to maintain your current weight) is half of the formula and over a week's time will result in your losing ONE pound. Seven days x 500 too few calories a day = 3500 calories which equals one pound of fat.

If you exercise, for example, 500 calories a day x 7 days a week, that's 3500 calories or another pound you'll lose every week. If you eat all of these calories, then your weight loss won't be 2 pounds a week, but will be one pound a week because you're only "under" 3500 calories in a week again. If you eat half of your calories burned (in my hypothetical example 500 calories burned every day which is a challenge!), then you'll lose 1.5 pounds a week.

From a Trainer's viewpoint, I tell my clients to not consume all of their exercise calories consistently because for my clients to stick with it, they do better when they see faster results. That said, I always tell them that if they have one of those days where they JUST have to have some extra food (and that's okay!), then they should eat SOME OF them. And sometimes, they can and should eat ALL of them. I just try to get them to avoid eating all of them every day because I want them to see a good weight loss every week so they don't get discouraged. Over the years, I've seen more long-term success with this approach, but everyone is different.

Know your numbers, and your own body, and strategize accordingly. Make the conscious decision about how much you want to lose and plan accordingly. If you're a maniac and can burn 1,000 calories every day, you could eat 500 of them and still lose the 2 pounds a week. Conversely if you burn that many calories and don't eat them, you'd be up to a three pound loss every week.

All of that said, I review my client's food diaries in detail, and am a stickler about them eating super healthfully, not just at the proper calorie level. That way I know they're getting good nutrition out of their minimum of 1200 calories each day. With that kind of nutrition, and the change-ups I have them make in diet and exercise, I just don't get people plateauing. While it might make "math sense" that if you eat 1200 and burn 500, it seems logical that your body has only received 700 calories, but in reality, the science element of this doesn't really work this simply. If you are consuming 1200 calories of high quality, high volume, clean food, your body does very well and doesn't fall apart even with significant calorie burns. It's complicated, but that's the simple explanation.

Bottom line is it is up to you and how you are feeling that day/week. Some weeks, especially during my period when I crave carbs big time, I eat all of my exercise calories for several days. But then I'll get back into my normal mode and not eat them or eat only a few of them, depending on how I feel and what my specific plan is.

Good luck to everyone with their own approach! Just be sure to eat ALL of your basic calories (e.g. 1200 or whatever your minimum caloric intake is).

RMinVA

Thank you Robin!!! Some great information!!

BigBoneSista

I can't even get to my regular calories. How can I even begin to eat back calories from exercise :huh: I'm never hungry so I don't want to eat just to eat. Thats the habit I'm trying to relieve myself of.

I'm on a 1600 to 1800 calorie intake plan from my nutritionist. I'm haven't reached 1600 yet this week and its not from the lack of trying. I'm close today but I'm done with eating and I'm only drinking water for the rest of the night.

Maybe tomorrow.

Paige1108

I do not eat them but I an curious about the results of the people that do..

I ate all or almost all of mine, and still do. I found that I had to eat all my calories to get a steady weight loss. In the beginning of my journey my weight loss staled because I was not eating enough. When I upped my calorie in take and started eating all or almost all my exercise calories I lost at a very steady 1lbs per week and happily met my goal. I went from 135 to 115 in abut 21 weeks and that includes the 4 or 5 weeks my weight loss staled due to under eating.

Good luck to everyone on there journey. I hope you all find a way that works for you.

tiffvea

I have a pretty simple answer.........some days I eat my exercise calories, and some days I don't. Often times, it just depends on how hungry I am. :-)