Don't eat your exercise calories

ingeh

I didnt eat my exercise cals back for 2 weeks and didnt lose (was netting around 700cals a day after exercise) and when I upped my cals to 1,300cal a day and ate back my exercise cals then I started to lose again. Just lost 2lbs in my first week of doing it this way. So for me eating them back is good and helps as your already defient without exercise taking away calories so you have to get back up to your minimum goal

sugarbone

To those people who claim they maintain or gain weight when they eat their exercise cals back - then you are DOING IT WRONG! The law of thermodynamics will not allow you to gain weight when you ate a deficit (and MFP already has you eating at a deficit BEFORE you exercise). You are either thinking you worked out more than you did, or logging less than you ate. If you understand this and don't exercise to create an even larger deficit (and understand the consequences this might have) then whatever, do your thing.

I was anorexic for 2 years in high school, and I ate about 500 cals a day, sometimes less. If you are eating 1200 a day and NOT eating back the 400, 500 you burn - you essentially have a restrictive eating disorder, which I can tell you, is not actually a healthy OR fast way to lose weight in the long run. You'll be flabby from muscle loss and put it all back on if you don't keep up the restriction forever.

Okay sorry... this topic really rustles my jimmies =S

Different things work for different people and obviously there are exceptions but... if you don't see something wrong with eating 500 cals a day then there's a problem.

mroger801

I checked with my physician about logging exercise calories and eating them back. She suggested not logging exercise because the calories burned during exercise are bonus weight loss. So far, I've loss 54 pounds in 4 months by not logging exercise and not eating back exercise calories.

Ultimately, everyone is different and you should check with a physician before you make your decision. At least your physician knows your body (unlike me and everyone else on here).

mcrowe1016

I eat back 75% to 100%of my exercise calories and have been successful so far. However, because my calorie goal right now is 1640 because I am bigger and am only trying to loose one lb a week. If I don't eat 100 or 200 calories back, I am still not in starvation mode.

Painten

I found when I added my exercise to MFP and had the extra calories "allowable" I would just eat them because I was allowed. I find now that I don't eat my exercise calories (so I don't put my exercise into the diary) I manage perfectly find on my calorie allowance.

Just goes to show the power of the mind.

Try it and see how you go! If you're anything like me I can "allow" myself anything and try to justify it, so I don't need MFP telling me I can have those extra calories if I exercise...

Eat them or don't it really is up to you, it's your body. Don't think bad of those of us who do eat them though.

msrobinson77

I usually don't eat mine unless I'm hungry. If I do I try nit to eat over half but usually I don't log my exercise so I don't see those calories

LMAO @ your profile pic:bigsmile:

JennsLosing

Those were not allowed calories. Those were required calories by the internet police for you to consume.

lol@your siggy

Bluestar083

To those people who claim they maintain or gain weight when they eat their exercise cals back - then you are DOING IT WRONG! The law of thermodynamics will not allow you to gain weight when you ate a deficit (and MFP already has you eating at a deficit BEFORE you exercise). You are either thinking you worked out more than you did, or logging less than you ate. If you understand this and don't exercise to create an even larger deficit (and understand the consequences this might have) then whatever, do your thing.

I was anorexic for 2 years in high school, and I ate about 500 cals a day, sometimes less. If you are eating 1200 a day and NOT eating back the 400, 500 you burn - you essentially have a restrictive eating disorder, which I can tell you, is not actually a healthy OR fast way to lose weight in the long run. You'll be flabby from muscle loss and put it all back on if you don't keep up the restriction forever.

Okay sorry... this topic really rustles my jimmies =S

Different things work for different people and obviously there are exceptions but... if you don't see something wrong with eating 500 cals a day then there's a problem.

Yup-this!

Azdak

I checked with my physician about logging exercise calories and eating them back. She suggested not logging exercise because the calories burned during exercise are bonus weight loss. So far, I've loss 54 pounds in 4 months by not logging exercise and not eating back exercise calories.

Ultimately, everyone is different and you should check with a physician before you make your decision. At least your physician knows your body (unlike me and everyone else on here).

It's as much a fact that everyone COUNTS differently as it is "everyone is different".

kat_renee

I too was eating the extra cals given to me by my workouts. It put my losing at a standstill. So now, I don't put in my workouts until after my daily food log is complete and only eat cals before workout.

scagneti

So the OP joined in April and her one contribution to the message board is this? And according to their ticker, haven't lost a single pound in four months. Interesting.

Obvious troll is obvious.

MrsGriffin67

I checked with my physician about logging exercise calories and eating them back. She suggested not logging exercise because the calories burned during exercise are bonus weight loss. So far, I've loss 54 pounds in 4 months by not logging exercise and not eating back exercise calories.

Ultimately, everyone is different and you should check with a physician before you make your decision. At least your physician knows your body (unlike me and everyone else on here).

My doctor also told me not eat back my exercise calories. I was only burning about 200 a day. I was thinking about going to see him again since I've really bumped up my burn (about 600/day 3x/wk). As you said, check with your physician, they know your body the best.

TinaDay1114

How many of people who vote for eat have been successful, I mean reached their goals? and how many of those who vote for nay? i was just curious...
"It works for me so far" is not quite convincing, just yet.

I've always eaten back my exercise calories, and even upped my overall daily calories by upping my activity level setting on MFP. When my calories were too low overall (1,290 was my setting for a while), I plateaued for 6 weeks. As soon as I upped my daily calories, upped my protein %age, and continued to eat back my exercise calories, I broke the plateau and kept losing. Plus, I'm at a time in my life where I'm not fighting myself -- I want to make this a lifestyle choice, not a "restriction period". I can maintain what I'm doing now forever.

Another note: I work out hard every time I work out -- and I agree w/the poster who said that without that fuel, she feels tired, hungry, and can't perform like she wants to during her workouts. If you've got muscle to fuel, and hard workouts to get through, you need FOOD. Period.

bcattoes

I drink mine. Exercise calories = wine.

celticmuse

LOVE IT!!!

You know what happens when you don't eat your exercise calories, don't you?

jloncz

LIKE!!!

nikkif87

I normally eat some of my exercise calories, but never even close to all of them. Everyone should just do what works for them and rock it!

AimingHighWeighingLow

I don't think I have eaten all my exercise calories. In fact I try to make a rule never too. I want to weigh less not eat more. My way has so far worked for me. Once it doesn't of course I would review things or just not exercise lol (KIDDING!!!)

Russellb97

First there are many ways to lose weight and some of the "eat them back" guys like Taso are my good friends here.
But I agree with the OP.

My feeling is, if you're going to eat back the exercise calories what the point of exercising? To eat more or burn fat? To me I see it as a wash if you eat them back. Personally, I'm lazy I would just rather eat less and not exercise.

Now if your goal is maintenance then I think it's a great idea to eat them back, but if the goal is to burn fat, then no way.

Starvation mode is not understood much at all. It's not going to kick in after one, two, or even several days. The decline is gradual and is typically a problem after weeks.

This is why I incorporate Spike Day's, if I have a day each week where I eat a calorie surplus, then my body can't go into starvation mode. How can it be starving if I store energy?

Also the energy I store is not bodyfat, it's glycogen. Since with a surplus, glycogen is stored first! Because it's heavily depleted while I'm dieting, and short-term energy is a higher priority then long-term (bodyfat) energy storage.

4theking

First there are many ways to lose weight and some of the "eat them back" guys like Taso are my good friends here.
But I agree with the OP.

My feeling is, if you're going to eat back the exercise calories what the point of exercising? To eat more or burn fat? To me I see it as a wash if you eat them back. Personally, I'm lazy I would just rather eat less and not exercise.

Now if your goal is maintenance then I think it's a great idea to eat them back, but if the goal is to burn fat, then no way.

Starvation mode is not understood much at all. It's not going to kick in after one, two, or even several days. The decline is gradual and is typically a problem after weeks.

This is why I incorporate Spike Day's, if I have a day each week where I eat a calorie surplus, then my body can't go into starvation mode. How can it be starving if I store energy?

Also the energy I store is not bodyfat, it's glycogen. Since with a surplus glycogen is stored first because it's heavily depleted while I'm dieting, and short-term energy is a higher priority then long-term (bodyfat) energy storage.

I agree Russ. To many times I think exercise calories burnt gets highly exaggerated and it turns into an excuse to eat more. Only when massive amounts of calories are burned on top of a huge deficit should some exercise calories be eaten.

drsub

Aww...so cute! Like!

ambermichon

some people can get by with netting a low amount. but, please, don't post on here in 2 weeks when your body is in starvation mode and you're not losing.

Agreed

ambermichon

Initially not eating the exercise cals helped me lose weight, then I hit a plateau. I however work out really hard, lifting, circuits, cardio for an hour to two a day. Since the 1200 calories already includes a deficit the exercise was creating a HUGE deficit. When i started eating them back I started losing again. I am still eating them and still losing. That said I dont eat every single calorie....I leave about 200-300 at the end of the day for error. This is working for me.

I do agree with the above posters that many may overly exaggerate how hard they work out or how many calories are burned and then when those are eaten people arent losing weight.

Pebble321

I know what works for my lifestyle and my body, so, thanks for the suggestion but I don't intend to change my strategy and start depriving myself now!

servilia

are you sure you really meant to title your post like you did? are you putting it out there that we don't eat our exercise cals? if so, i honestly don't think you understand the goals of MFP and the way it's set up. not eating them may work for you and others for a while...but low and behold, there will be a plateau..... and then additional posts.

You can tell the future?? Awesome!!

servilia

First there are many ways to lose weight and some of the "eat them back" guys like Taso are my good friends here.
But I agree with the OP.

My feeling is, if you're going to eat back the exercise calories what the point of exercising? To eat more or burn fat? To me I see it as a wash if you eat them back. Personally, I'm lazy I would just rather eat less and not exercise.

Now if your goal is maintenance then I think it's a great idea to eat them back, but if the goal is to burn fat, then no way.

Starvation mode is not understood much at all. It's not going to kick in after one, two, or even several days. The decline is gradual and is typically a problem after weeks.

This is why I incorporate Spike Day's, if I have a day each week where I eat a calorie surplus, then my body can't go into starvation mode. How can it be starving if I store energy?

Also the energy I store is not bodyfat, it's glycogen. Since with a surplus, glycogen is stored first! Because it's heavily depleted while I'm dieting, and short-term energy is a higher priority then long-term (bodyfat) energy storage.

Thanks, this makes sense. I don't see the point of eating them back either. Especially since it's proven that the vast majority of people do a great job of underestimating/underreporting calories eaten to begin with.

jazzy020106

I never eat any of my exercise calories.. well, I RARELY eat my exercise calories. Works for me! I am not starving myself so the internet exercise calorie police can suck it! =]


That is all..

Armygirl67

I only allow half of my exercise calories to be eaten since I'm at 1,200.

Me too except that I'm at 1,640. Because we tend to overestimate the amount of calories burned & underestimate the ones we take in so its better to be safe than sorry. Bottomline here is that if you eat more than you burn, you will gain weight & if you burn more than you consume, you will lose weight regardless if you're eating back your exercise calories or no.

I agree with this..
I eat alot of home cooked meals, and i do`t want to underestimate the calories..
I do`t have time to calculate every single meal im cooking, then divided by portions to get the right ammount of calories, so i just google it, but how i know for sure, if that ei: creamy potato soup or whatever meal was prepered the same way, ( same calories)
So i rather stay within my 1200 cal -a day..
i`ve tried both ways,,when i eat back some calories, my weight jumps up.
When i lose another 20-lb or so, i will be a little more flexible, and i won`t be so hard on myself, but at the beginning its important for me to see the scale to show some progress, to prove that its working, or i won`t stick with it..

veganbaum

I'm trying to basically jumpstart my metabolism after being at a plateau for several months and unintentionally undereating (before MFP and calorie tracking). Seems to be starting up by eating more. Because I am about 20 pounds from my goal weight, I have weight loss set to .5lbs/week, so I definitely do not have a 1200 calorie goal. I have a calorie goal of 1440.

I eat back 1/2 my exercise calories to account for inaccuracies in food or exercise calculations. Of course I don't want to gain or maintain, either, I want to get this last 20 pounds off damn it! I agree with the lovely young woman you said if you are maintaining or gaining when eating them back, then something's wrong - as in your food measuring/weighing and hence calorie calculations, or MFP may be overestimating your exercise calories. Therefore, when you eat ALL your exercise calories, your calorie deficit is lower than you think it is. One is not maintaining or gaining BECAUSE they eat their exercise calories per se, it is because their calculations are off. How to solve this? Not by undereating, but simply by adjusting the amount of exercise calories you eat back.

Simple equation: If I have 1200/day alloted, I go for a crazy mountain bike ride, I burn 1200 calories. That basically means I burned those 1200 calories I ate to fuel my body for my bike ride. So what's fueling my body for everything else - for simply functioning, living?

If one is going to ask a doctor/nutritionist/trainer (I would go with nutritionist) about "exercise calories," I would hope that person would explain to them the way MFP works, otherwise that professional is giving you advice without the proper information. As in, MFP already gives me a deficit every single day with my food calories, so I can lose without exercising.

We're of course are all adults here (with the expection of the few who have lied about age to get on here, and I hope they are not learning to chronically undereat) and can make our own choices. This site is simply a tool. If one has all the information at their fingertips - has read it, thought about it, experimented with it in various ways - and thinks they are using this tool to making a healthy change, then that's their choice. But to say no one should ever eat back their exercise calories goes against the way this site was purposely designed, otherwise, exercise calories wouldn't be included in the daily calorie allowance. The first nearly 40 pounds I lost came off quickly. As much as I want to be rid of these last pounds, I am not going to starve my body of the nutrition it needs to properly function even at just a basic level, even if that means I cannot lose 2 pounds or 1 pound a week, and even if that means I have to spend months adjusting to find the appropriate calorie deficit that is still within a healthy range to fuel all my basic functions as well as my daily activity as well as my workouts. Make smart choices and good luck to everyone.

helloburger

I read somewhere that if you don't eat your calories back that fat turns into muscle.

haha fat & muscle cells are two very different body masses & its impossible for the one to become another. Its like saying that an apple can become an orange.

Trolled