I feel really guilty eating the calories I burned during exe

BrookeEspinosa

I read that I need to make my net cals 1200, which means I need to eat back all my cals I burned. I know I'm not a doctor , but I feel like doing that defeats the purpose. At first it gave me the desire to exercise, but now I feel disgusted with myself. And can I drink back my cals?

CuteAndCurvy83

shouldieatmyexercisecalories.com

great full of info on WHY this isn't defeating the purpose.

luv2ash

yea, you will get mixed reviews bout this, but I never eat back my calories--to me that just does not make sense. Do you really think the people on biggest loser eat back their calories? I think you should just eat high quality foods every day regardless of exercise but you still need to plan exercise just don't kill yourself doing it.

KickassYas

like with protein shakes or meal supplements? i know others who do. but yes eat them back or go into starvation mode and show no progress and make yourself sick.

your choice.

Pebble321

Good on you for deciding to eat a healthy amount of food to fuel your body!
Remember that MFP gives you a calorie defecit so you will lose weight. This means that if you eat the cals allotted to you plus all your exercise cals you still have that deficit and should still lose weight.
Be proud of exercising, it is good for your heart and your muscles and helps to burn fat faster and releases some "feel good" hormones too. But, to get all these benefits you have to give your body fuel to work with.

lijparsons

I hear ya....completely. I keep thinking the same thing. But apparently MFP has already put you in a deficit at 1200 cals, so even if you ate those burned cals back, and didn't exceed 1200, you would still be in a good position. I see the logic, and understand the logic, but also still have a problem PRACTICING the logic.

hyde1977

:happy: You are going to read why you should and why you shouldn't....I never eat back all my calories....however, I do make sure that I eat some of it back....If I burned 500 I will eat back 150-200 with a high protein snack or beverage! You know your body better then anyone.....make sure you are drinking lots of water during and after your workout.....

Again everyone is going to have a different opnion on the eatting back of the calories.....I talked to 4 different personal trainers and they all had different opnions!

I know that does not really help....but trust yourself... If you are hungry ....you need to eat.....:happy:

ShellyMacchi

just sharing ....

my doctor was actually very relieved when i told him about the way mfp was set up.. a base of 1200 minimum BUT it then also gave you back the calories you burned during exercise so you never fell below 1200 net! (when he first thought i meant i was only eating 1200 calories a day regardless of exercise done he was frowning and waiting for me to finish talking so he could lecture me *L*)

not only was he then willing to tell me that sounds perfect .. he asked for the website url so he could check it out and pass it on to others as it was one of the few he'd heard of that was actually promoting what HE considered to be the smart/right way to handle weight loss *S*

edited to add:
until i get a hrm so i can know exactly what calories i am burning i quite often only eat 1/2 my burned calories.. often.. but not always, often i do eat them all cause i am simply hungrier now.. i just am not sure of the calorie counts being allocated in the database for some exercises is all. Once i get a hrm, i will eat them all i promise you *S*

rice161

I think it's all about setting yourself up for long term success. I don't always eat back ALL of my calories but do try to have some, especially on days when I burn a lot. I find I'm too hungry the next day if I don't eat some in those cases. You'll learn to recognize when you're actually hungry for more (assuming you're past that phase of always being hungry when you start out , haha!). You can make adjustments as needed.

As to the drinks, all calories count toward your net, so yes you can drink them back. I'd just be cautious about going overboard since that's easy to do with any drinks and can make you bloated (soda and alcohol especially for me). Good luck!

KellyBurton1

YES!

luv2ash

I wear a heart rate monitor with a chest strap, even when I do a Beachbody DVD for 50 mins, I don't even come close to 450-500 calorie burn, and most of the time my burns are in the 300 range for a 45 mins. If I were to burn 500, 600, or 800 calories like I see a lot of people post--(apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition), then I would pass out, but because I know exactly what I burn and exactly what I am eating---I do not eat my calories back and, ummmm........it has not hindered my loss any.

ShellyMacchi

I wear a heart rate monitor with a chest strap, even when I do a Beachbody DVD for 50 mins, I don't even come close to 450-500 calorie burn, and most of the time my burns are in the 300 range for a 45 mins. If I were to burn 500, 600, or 800 calories like I see a lot of people post--(apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition), then I would pass out, but because I know exactly what I burn and exactly what I am eating---I do not eat my calories back and, ummmm........it has not hindered my loss any.

there is a difference in calories burned depending on the weight of the person too *S* i know my daughter burns more calories doing the same 30 min walk i do... only because she has more weight to lose still than i do.

i will say this.. i was losing weight while eating under 1200 calories (i just was not hungry at first when i joined here)..but i found the more i made myself eat the full calories, the faster i was dropping the weight... shocked and delighted me i must say *L* as of course that elt so completely 'wrong' in my head... now i just trust what the scale is showing me *S*

kenzietea

You don't have to eat all of them, everyday. Most bodies respond to weight loss better when they change the amount of calories they eat per day. some days eat more, some days eat less. On a day you have a particularly challenging work out, you have to make sure you are eating enough though. Starvation mode is not something you want- ever. My nutritionist said (for me, that is) I can not ever drop below 1000 calories, but so long as I am getting at least 72 grams of protein I will not lose muscle mass. (remember this is just calculated for me and MY body). Maybe make one appointment with a nutritionist/dietitian where you can ask all the questions you need to ask so you make sure you are following a program more specifically for your body, because MFP is just a guide for the average of someone your weight, everyone's body is different.

BrookeEspinosa

Thanks everybody. This is a hard thing to do, but ya'll make it doable. Thanks

lisapickering

Don't feel guilty! Your body needs fuel to a) survive and b) burn fat - if you are only eating 1,200 calories and then burning 500 in exercise you have 700 net calories for the day which is not enough to survive! It will not only impede weight loss but you will suffer from malnutrition - it's very unhealthy! Most people here want to lead a healthy life, starving yourself (which is essentially what you are doing) is not healthy!

People will say it doesn't make sense, but it absolutely makes sense - your body needs the fuel to repair muscles that you just worked, to burn the fat and for you to function.

To the person who mentioned The Biggest Loser - they don't eat back all of their exercise calories but they certainly aren't eating 1,200 calories. I have heard the trainers on numerous occasions telling them that they aren't eating enough.

This is the most debated issue on this site and everyday I read about people complaining that they aren't losing weight and they are the ones not eating enough.

Celo24

yea, you will get mixed reviews bout this, but I never eat back my calories--to me that just does not make sense. Do you really think the people on biggest loser eat back their calories? I think you should just eat high quality foods every day regardless of exercise but you still need to plan exercise just don't kill yourself doing it.

All due respect, but if you aren't eating back your exercise calories, then you may not truly understand how the MFP system is set up. MFP already builds in a deficit so that you will lose weight without ever lifting a weight or running a step. Eating back your calories is essential to maintaining the proper amount of fuel for your body to function. I know, I know...it hasn't hindered your weight loss any to this point. But it will. You have done an amazing job and should be commended for all the progress you've made. But when you have a lot of weight to lose - as you initially did - your body has plenty of reserves to get energy from if it isn't being fueled properly. The closer you get to your target weight, the more important it is to eat your exercise calories to give your body what it needs.

So, to the OP, don't feel guilty about eating those calories. It does work and it is important. Read the links in my signature for a more detailed explanation about this issue or search the forum. There are many good posts on this topic by people who are much, much smarter than me.

Oh, one more thing. Comparing any of us to people on The Biggest Loser is not apples to apples. Heck, it's not even apples to oranges. It's like apples to Easter baskets. Those contestants have professional trainers and are medically supervised. They work out 6-8 hours EVERY DAY. They burn 5000 calories or more EVERY DAY. Of course they don't eat them back. That's not even possible for most people (other than Michael Phelps). The Biggest Loser is a great show and one of my favorites. But there is a reason why they lose the weight they do and it's not because they don't eat their exercise calories.

lisapickering

I wear a heart rate monitor with a chest strap, even when I do a Beachbody DVD for 50 mins, I don't even come close to 450-500 calorie burn, and most of the time my burns are in the 300 range for a 45 mins. If I were to burn 500, 600, or 800 calories like I see a lot of people post--(apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition), then I would pass out, but because I know exactly what I burn and exactly what I am eating---I do not eat my calories back and, ummmm........it has not hindered my loss any.

I agree, if you are burning 300 calories a day (or less) with exercise then I don't think it's as big of an issue to eat back your calories as you aren't so far away from the net 1,200. However if you are burning more than 300 you need to eat some/all of the calories back.

I'm not sure I understand the comment "apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition" -- I burn on average 600 calories a day doing 45-60 mins of cardio - running or spin, my heartrate over 150 -- but I don't why that makes you think I don't concentrate on good nutrition??

KickassYas

I wear a heart rate monitor with a chest strap, even when I do a Beachbody DVD for 50 mins, I don't even come close to 450-500 calorie burn, and most of the time my burns are in the 300 range for a 45 mins. If I were to burn 500, 600, or 800 calories like I see a lot of people post--(apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition), then I would pass out, but because I know exactly what I burn and exactly what I am eating---I do not eat my calories back and, ummmm........it has not hindered my loss any.

I agree, if you are burning 300 calories a day (or less) with exercise then I don't think it's as big of an issue to eat back your calories as you aren't so far away from the net 1,200. However if you are burning more than 300 you need to eat some/all of the calories back.

I'm not sure I understand the comment "apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition" -- I burn on average 600 calories a day doing 45-60 mins of cardio - running or spin, my heartrate over 150 -- but I don't why that makes you think I don't concentrate on good nutrition??

thats exactly what i was thinking. I respect her loss and think her success is an inspiration but to say (apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition) isn't very nice and frankly inappropriate. I work very hard to concentrate on my eating habits and nutrition as well has hardcore high calorie burns. When i work out like when i do Zumba, i burn a minimum of 1200 calories in 1 hour. That in no way means I don't care about nutrition and for her to think that saddens me considering i see her as someone to look up to.

luv2ash

I wear a heart rate monitor with a chest strap, even when I do a Beachbody DVD for 50 mins, I don't even come close to 450-500 calorie burn, and most of the time my burns are in the 300 range for a 45 mins. If I were to burn 500, 600, or 800 calories like I see a lot of people post--(apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition), then I would pass out, but because I know exactly what I burn and exactly what I am eating---I do not eat my calories back and, ummmm........it has not hindered my loss any.

I agree, if you are burning 300 calories a day (or less) with exercise then I don't think it's as big of an issue to eat back your calories as you aren't so far away from the net 1,200. However if you are burning more than 300 you need to eat some/all of the calories back.

I'm not sure I understand the comment "apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition" -- I burn on average 600 calories a day doing 45-60 mins of cardio - running or spin, my heartrate over 150 -- but I don't why that makes you think I don't concentrate on good nutrition??

Oh, sorry, dear, I should have been more specific.....I see some of my MFP friends spend hours at the gym a day---Every time I see that, this is what I always thing " apparently they have more time to concentrate on exercising and less time concentrate on good nutrition."

luv2ash

I wear a heart rate monitor with a chest strap, even when I do a Beachbody DVD for 50 mins, I don't even come close to 450-500 calorie burn, and most of the time my burns are in the 300 range for a 45 mins. If I were to burn 500, 600, or 800 calories like I see a lot of people post--(apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition), then I would pass out, but because I know exactly what I burn and exactly what I am eating---I do not eat my calories back and, ummmm........it has not hindered my loss any.

I agree, if you are burning 300 calories a day (or less) with exercise then I don't think it's as big of an issue to eat back your calories as you aren't so far away from the net 1,200. However if you are burning more than 300 you need to eat some/all of the calories back.

I'm not sure I understand the comment "apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition" -- I burn on average 600 calories a day doing 45-60 mins of cardio - running or spin, my heartrate over 150 -- but I don't why that makes you think I don't concentrate on good nutrition??

thats exactly what i was thinking. I respect her loss and think her success is an inspiration but to say (apparently they have a more time to concentrate on exercising and less time to concentrate on good nutrition) isn't very nice and frankly inappropriate. I work very hard to concentrate on my eating habits and nutrition as well has hardcore high calorie burns. When i work out like when i do Zumba, i burn a minimum of 1200 calories in 1 hour. That in no way means I don't care about nutrition and for her to think that saddens me considering i see her as someone to look up to.

Again, my apologies, as I should have been more specific as I was referring to my many friends who spend 300-400 minutes a day burning calories. By all means, a 1-hour Zumba class is not only incredibly fun but a great way to exercise.

donicagalek

Calories burned estimates are just that - estimates. Do your research. Even HRMs are *notorious* for being wrong and overestimating your calories burned. Want to know the best estimate for the calories you should eat back?

YOUR BODY!

It will tell you when you aren't getting enough food. You'll either have hunger pangs, light headedness, irritability, massive cravings...it's a built-in system. It's also free. You just have to use your head and not go overboard. Log the stuff you eat, make note of any extras in the notes section. Say WHY you ate it. If you stop losing make note of that, too.

"Oh last week I ate-back my 1700 workout calories. Says here I was watching TV and thought I was hungry when I saw someone snacking on chips."

Yeah. Your calorie burn was probably inaccurate. You *may* have been hungry. But you were too distracted by the TV to realize that you shoved 5-600 calories worth of chips in your mouth. X-D

PLEASE don't fall into the ego-tripping numbers trap. Just because you log 60 minutes of such and such and this site tells you (or the machine tells you or your HRM tells you), "Hey buddy, you earned a Big Mac!" - it's a total load of crap. Start with something nutrient filled. Peanut butter is high in calories and nutritious and will fill you in half the calories of fast food of the crap variety. And you probably only earned half a Big Mac. ;-D

lisapickering

Oh, sorry, dear, I should have been more specific.....I see some of my MFP friends spend hours at the gym a day---Every time I see that, this is what I always thing " apparently they have more time to concentrate on exercising and less time concentrate on good nutrition."

I guess we all have our frustrations on here!

Congratulations on your weight loss... you look fantastic!

pghfan

I don't usually eat mine back, when I do I don't lose as well. I very rarely burn up more than 400 or 500 in a day so I don't think it's that big of a deal. As long as you are eating high quality foods and drinking plenty of water, I would not worry about not eating back the exercise calories. You'll get mixed reviews about this (obviously) but try it both ways and see which works for you. I lose much faster when I don't.