Who does not eat back exercise calories???

kiesh82

For the life of me I can't understand why this topic is so controversial. If what you're doing is comfortable and works for you then keep doing it. The end.

Because some people keep on pushing others to eat back all exercise calories. It doesn't matter if you eat it back or no, the bottomline here is that if YOU EAT MORE THAN YOU BURN, YOU WILL GAIN WEIGHT. BURN MORE THAN YOU EAT AND YOU WILL LOSE THE WEIGHT. Our body cannot tell a difference between the essential & exercise calories, PERIOD. Its up to you to eat it or not. As long as you take in more than you burn, don't be surprised if you're not losing anything.

Geez, you know what I never heard of a thing called "exercise calories" before. I only encountered it here but in real life, exercise calories are counted as calorie deficits.

Maybe it's just me, but I'm just not influenced by what other people are doing or think I should be doing if my program is working for me. This whole debate stems from people feeling that their approach to eating/not eating needs to be validated by others. I don't get it.

Btw, eating more than you burn doesn't cause weight gain - eating more than MAINTENANCE is what causes weight gain. This is why people on both sides are losing weight! Both groups are still in calorie deficit. This is why I say do what you're comfortable with if it is working for you. Validation from others should not be needed.

erickirb

As a general rule I never eat them back (occasionally I do if I'm out for dinner or fancy a treat or w/e) I've lost 34lbs. so far, no plateauing, and it's working for me, I personally don't feel like I *could* eat my exercise calories back to continue loosing and I'm generally sticking at a 2lb loss each week, but I'll re-evaluate when I'm maintaining obviously. I don't have any negative 'side effects' from it either, occasionally I feel more tired than normal, but I'll eat enough to perk myself up after it, what it boils down to is what works for you I guess, as an individual.

With only 18 lbs to go you should be aiming for a loss of 0.5-1 lb/week otherwise you will be burning lean muscle, which will lower your metabolism.

penrbrown

Right now my exercise consists only of weight training so I haven't been eating exercise calories... but I suppose if I was burning way more calories during a workout I'd try to eat at least some of it back...

My daily calories are set at 1300 though... and if I burned like 200-300 calories in a workout I'd be living off 1000 cals a day... and I'm no genius but that doesn't sound terribly healthy to me.

psuLemon

Of course, since then, I've really learned alot more about caloric intake and how it effects MY body. I won't preach to everyone, but I'm a big believer in lifting and lifting hard while maintaining lots of good fuel for my body and sticking to cardio to assist in burning fat. I'm a fan of the lemon guy...

And does PSU mean Penn State?

Thanks, and yes PSU does stand for penn state.

AI1108

Good morning! As promised, I'm reporting my discussion with my nutritionist yesterday. We spoke specifically about me, and it doesn't mean everyone should do what she instructed me to do!

I am 26 years old, 5'6 and weigh 215. I started at 239 in June and have lost 24lbs very quickly. I started exercising at the end of July (swimming, elliptical, kickboxing) for 1-1.5 hours 6 days a week, with 1 day of rest. I had my calories set at 1600 per day, and if I felt hungry for any reason at all, I allowed myself to eat a few hundred extra calories. I didn't often feel hungry, however, and kept it at 1600, being sure I hit the 1600 every day. I have been pretty tired lately, though, probably due to waking up early for exercise before work (get up at 5AM every day), exercise my body is adjusting to, and probably eating too few calories.

Yesterday, my nutritionist advised that I should up my regular calorie goal to 1800, which will "account" for "eating back" SOME of my exercise calories. She still said that if I feel tired or hungry, I should eat a bit more if I want, but it's not necessary.

To summarize: increasing calories to 1800, continuing workout schedule, and eating a few extra calories if I find myself hungry or tired on a day of a hard workout. Do whatever works for you, though!!!

I agree with this approach 100%. When I first started tracking my calories, I had myself set as lightly active so I didn't realize it at the time but I was technically eating some of my exercise calories, but I would make it up in good nutrition, tons of fresh veggies & fruit and a good amount of protein. I was on a high protein diet so I was eating mostly foods high in protein which tend to be kinda high in calories. Even a lot of protein supps are high in calories.

When I joined MFP, it set me at 1200 calories. I was starved. It didn't make any sense to me to always be so miserable if I was in it for the long haul. Your body does not want to be starved - eating back some of exercise cals gives me enough room for breakfast, a snack, lunch, a snack, a pre-workout shake, a post workout shake & an end of day snack. I don't know a single skinny, fit person that only eats 1200 calories. So I upped my cals & changed myself to lightly active again. I was eating my exercise calories again and started seeing real results. The first week I did that I lost 2 lbs and have been losing a good amount of weight every week eating part of my exercise calories back.

For those of you who don't eat any of your exercise calories, why would you not want to? Our bodies are a lot smarter than we know, and adapt to fewer calories pretty quick. Once your body gets efficient at using less calories, we plateau. Ok so for a few months you may lose a little extra but what happens when you plateau - are you going to stop eating altogether?

albayin

Maybe it's just me, but I'm just not influenced by what other people are doing or think I should be doing if my program is working for me. This whole debate stems from people feeling that their approach to eating/not eating needs to be validated by others. I don't get it.

Btw, eating more than you burn doesn't cause weight gain - eating more than MAINTENANCE is what causes weight gain. This is why people on both sides are losing weight! Both groups are still in calorie deficit. This is why I say do what you're comfortable with if it is working for you. Validation from others should not be needed.

Good for you!
The problem here is some people, like myself are still at a trying stage and would like to be convinced with successs stories from those who actually found their way of making things working.

As far as the discussion/argument/debate, what did they say? "Every man's way is a good way but for some reason we tend to think other's is just not as good as ours". LOL

psuLemon

Maybe it's just me, but I'm just not influenced by what other people are doing or think I should be doing if my program is working for me. This whole debate stems from people feeling that their approach to eating/not eating needs to be validated by others. I don't get it.

Btw, eating more than you burn doesn't cause weight gain - eating more than MAINTENANCE is what causes weight gain. This is why people on both sides are losing weight! Both groups are still in calorie deficit. This is why I say do what you're comfortable with if it is working for you. Validation from others should not be needed.

Good for you!
The problem here is some people, like myself are still at a trying stage and would like to be convinced with successs stories from those who actually found their way of making things working.

As far as the discussion/argument/debate, what did they say? "Every man's way is a good way but for some reason we tend to think other's is just not as good as ours". LOL

So here is my question, define success. Some people want the athletic look, some just want to be very skinny without definition. Some people probably wouldn't consider my story a success because I didnt' need to lose 100 lbs or 50 lbs but only 20. I started with 18% body fat and last I checked (60 days ago) I was 11.75%. Overall, that is a 33% reduction in overall body fat.


Here is the thing. I guarentee almost every one in this thread has an idea of what they want to look like but my question is, do they train like that person. Essentially, if you want to look liek an athlete, you have train and eat like one. Athletes eat a lot because they use a lot of calories. it's why so many of them get fat when they stop playing sports because they dont know any other way to eat. If you want some more proof, here is a thread I started. If you look at all the people who have low body fat, they all eat a good amount of calories.. Many over 2000. There is a reason for it. Something to consider.



http://www.myfitnesspal.com/topics/show/282320-caloric-intake-body-fat

SoCalSwimmerDude

Of course, since then, I've really learned alot more about caloric intake and how it effects MY body. I won't preach to everyone, but I'm a big believer in lifting and lifting hard while maintaining lots of good fuel for my body and sticking to cardio to assist in burning fat. I'm a fan of the lemon guy...

And does PSU mean Penn State?

Thanks, and yes PSU does stand for penn state.

Well in that case... Roll Tide!! Lookin' forward to the game... I kinda feel bad for your QB.

SoCalSwimmerDude

Right now my exercise consists only of weight training so I haven't been eating exercise calories... but I suppose if I was burning way more calories during a workout I'd try to eat at least some of it back...

My daily calories are set at 1300 though... and if I burned like 200-300 calories in a workout I'd be living off 1000 cals a day... and I'm no genius but that doesn't sound terribly healthy to me.

As someone who started only doing cardio and then switching to hard lifting, I need MORE cals from the lifting program.

But this discussion frustrates me... No one is going to change their mind. I will bow out...

PatMae

I don't normally eat them back. Exercise is for keeping my thoughts positive. When I start not wanting to workout I know the diet is next.

i_love_vinegar

i dont exercise enough where I feel there is any need. xD plus, working out doesn't make me hungry so...no point in eating extra calories when its tough enough to eat 1,200 (healthily) sometimes ^.^

penrbrown

Don't be frustrated. People will do what they like, it's always good to give a different perspective.

As for me, I dunno... I'm using a heart rate monitor and I'm only burning barely 50 cals during the weight lifting so... even if I decided to eat it back that'd be like an apple.

psuLemon

Don't be frustrated. People will do what they like, it's always good to give a different perspective.

As for me, I dunno... I'm using a heart rate monitor and I'm only burning barely 50 cals during the weight lifting so... even if I decided to eat it back that'd be like an apple.

The only thing that frustrates me is the same people that push not to eat exercise calories come back once they plateau and can't figure it out. So you explain the science behind weihgt loss, and provide the supporting data (this is what I do at least) and then they ignore the recommendations.

The problem comes into play because people don't want to respond anymore to these request for that reason. Hell, in fact, I worked with someone for 2 months, but in the end she never upped her calories and she made 3 other threads about how she can't lose weight and she was frustrated. It drove me to a point, where i refused to help anymore.

I understand everyone has to approach this differently and not everyone has the same goal but just don't complain if you aren't willing to try anything different.

penrbrown

Don't be frustrated. People will do what they like, it's always good to give a different perspective.

As for me, I dunno... I'm using a heart rate monitor and I'm only burning barely 50 cals during the weight lifting so... even if I decided to eat it back that'd be like an apple.

The only thing that frustrates me is the same people that push not to eat exercise calories come back once they plateau and can't figure it out. So you explain the science behind weihgt loss, and provide the supporting data (this is what I do at least) and then they ignore the recommendations.

The problem comes into play because people don't want to respond anymore to these request for that reason. Hell, in fact, I worked with someone for 2 months, but in the end she never upped her calories and she made 3 other threads about how she can't lose weight and she was frustrated. It drove me to a point, where i refused to help anymore.

I understand everyone has to approach this differently and not everyone has the same goal but just don't complain if you aren't willing to try anything different.

Some people are the ones who want the diet pills and the quick fix and others realize that they're making a life change.

You can help the latter, you can't help the former.

The latter shouldn't be punished for the short sightedness of the former...

What I'm saying is, give your advice, fill every frustrating thread with bits of wisdom. You never know who will come along, read your post and go: Oh... that sounds reasonable!

SoCalSwimmerDude

Don't be frustrated. People will do what they like, it's always good to give a different perspective.

As for me, I dunno... I'm using a heart rate monitor and I'm only burning barely 50 cals during the weight lifting so... even if I decided to eat it back that'd be like an apple.

Wow! I wear my HRM during lifting too. Everyone says its not accurate for lifting (and they may be right), but I've stayed exactly on track in terms of fat loss while using my HRM to determine cal burn for lifting. Either way, for a 30-45 minute lifting session, I'll burn 450-600 cals. But I also lift HARD to failure on each set.

penrbrown

Don't be frustrated. People will do what they like, it's always good to give a different perspective.

As for me, I dunno... I'm using a heart rate monitor and I'm only burning barely 50 cals during the weight lifting so... even if I decided to eat it back that'd be like an apple.

Wow! I wear my HRM during lifting too. Everyone says its not accurate for lifting (and they may be right), but I've stayed exactly on track in terms of fat loss while using my HRM to determine cal burn for lifting. Either way, for a 30-45 minute lifting session, I'll burn 450-600 cals. But I also lift HARD to failure on each set.

I work to failure too... but I'm a weakling and I just started. So in 15-30 minutes I end up so sore I can barely move BUT I burn very little. Maybe, eventually, I'll hit the point where you are but as a beginner I'm no where near that. Also, I'm doing the form of lifting where you move from one body part to the other without breaks, because I heard it's better... so it's not like I'm sitting around or anything... I'm just such a weakling that my best effort doesn't create a huge burn yet.

You should see me squeaking my push ups out. HAHAHA. It's pathetically funny.

LaneAndKent

I hate making a point to eat back my "exercise calories." What if I decide at the last minute to go on a late-night walk? Do I need to then come back home and cram an extra 500 calories down right before bed so I won't go into "starvation mode"?

Admittedly, it's confusing, and I'm certainly no expert. I lost 40 pounds in 3 months eating 1200-1400 calories per day and burning 500 on average. (In other words, I didn't eat them back.)Then I plateaued. I haven't quite figured out the cause, because it's hard to believe I'm in "starvation mode" when I was still obese at 212 pounds and never really felt hungry. Still, I lowered the carbs and upped the calories for a few days. Seemed to help. (I managed to fiddle away another 8 pounds since then, so no harm done, I guess.)

However, the plateau also coincided with a time frame where I unintentionally quit doing Tae Bo, which is the most challenging workout I do. I still did a lot of walking and Body Electric and bicycling, but I couldn't seem to fit in Tae Bo and didn't worry about it, at first. Then it hit me that despite burning calories, my body wasn't getting enough of a challenge.

So who knows why I plateaued? I'm not asking anyone to tell me, because honestly, no one but God knows. All I know is I should do what is healthy, to some extent following my instincts and doing what works for me. I did Tae Bo yesterday and was down a full pound today. I'm also eating the way I was in the beginning—1200-1400 healthy calories (very little sugar or white flour or artificial flavors).

Take care of your metabolism, but don't be bullied into "eating back all your exercise calories" if you're eating adequate calories to start with (unless you just want to eat them and it's working). Based on the logic of some here, if you're losing more than 2 pounds a week, you're literally killing yourself. Granted, 2 pounds a week is safe, but there are plenty of safe ways to lose a little faster.

hellen72

I run about 70 miles a week and go to the gym. I would not survive on the 1200 MFP gives me!
I think MFP over estimates exercise so I have adjusted it down based on other formulas from other places
After logging mh exercise I usually have a few hundred spare calories which accounts for under recording!

On a rare rest day, like the day before a marathon I will allow myself to go over knowing that I will be way under the next day, eg last weekend I was over by about 400 on sat but under by over 1000 on Sunday after a 37 mile race, I was then also a bit over on Monday. So sometimes I might borrow calories from another day!

I would really struggle to survive on 1200 a day. I think in order to get the nutrients you require on 1200 every single mouthful must have go be good quality, no room for junk, I would really struggle with that !

SoCalSwimmerDude

Don't be frustrated. People will do what they like, it's always good to give a different perspective.

As for me, I dunno... I'm using a heart rate monitor and I'm only burning barely 50 cals during the weight lifting so... even if I decided to eat it back that'd be like an apple.

Wow! I wear my HRM during lifting too. Everyone says its not accurate for lifting (and they may be right), but I've stayed exactly on track in terms of fat loss while using my HRM to determine cal burn for lifting. Either way, for a 30-45 minute lifting session, I'll burn 450-600 cals. But I also lift HARD to failure on each set.

I work to failure too... but I'm a weakling and I just started. So in 15-30 minutes I end up so sore I can barely move BUT I burn very little. Maybe, eventually, I'll hit the point where you are but as a beginner I'm no where near that. Also, I'm doing the form of lifting where you move from one body part to the other without breaks, because I heard it's better... so it's not like I'm sitting around or anything... I'm just such a weakling that my best effort doesn't create a huge burn yet.

You should see me squeaking my push ups out. HAHAHA. It's pathetically funny.

OK.... sorry, I re-read my post and didn't mean to come off like I was saying you weren't working hard or anything like that. I do pretty good w/ the weights now, but I'm still pathetic on the bench. Guys walk by and say "you need to slap another couple plates on that bar". Then the girls walk by and laugh (ok, that doesn't happen, but it would be kinda funny).

natboosh69

I tend not to eat them, but only because I rarely feel hungry when eating healthily. I have my three meals a day, and feel full after dinner, so it just doesn't seem to make sense to stuff myself with more food. If I get hungry I'll eat

penrbrown

OK.... sorry, I re-read my post and didn't mean to come off like I was saying you weren't working hard or anything like that. I do pretty good w/ the weights now, but I'm still pathetic on the bench. Guys walk by and say "you need to slap another couple plates on that bar". Then the girls walk by and laugh (ok, that doesn't happen, but it would be kinda funny).

I'm sure the girls walk by and check you out, not laugh.

I know when I went to the gym (have a gym in my basement now so don't need to go!) I was usually checking the guys out. SHHH... I was working out TOO but it was nice to have some eye candy while I was. Hee.

AlyRoseNYC

I don't. I eat high-fat, which keeps me feeling very filled during the day. I'd have to force feed myself in order to eat back my exercise calories.

Rachaelluvszipped

I like this discussion none the less..everyone has different opinions and everyone has different approaches..but what ever works, works, that's all I can say....

I just try to deal with my daily routine..and add more healthy stuff than not.. its hard to get those exercise cals up..especially if you work out at night..so, I just try and get a recovery mini meal in after or snack..and that seems to work for me..but its a slow process..but I put this weight on over the years...so I figure its going to come off slowly, and I gotta be patient....tried the quick fix nonsense..and it back fired many times...So now am here just to get healthy and do it the right way.. Cause everyone has a different lifestyle and can be rough!