Eating Back Calories....I JUST DON'T GET IT.
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Ok sorry for the late reply I was.at work and it got hectic. I burn workout everyday and burn a minimum of 600 cal a day. Sometimes I workout twice a day and burn up to 1500 cal. In a nutshell I burn A LOT of calories a day and I just don't see having to eat back all those calories. I've lost a total of 47 lbs in 3.5 months and haven't ever really eaten all those calories back I burn it just boggles me as to why I would be told to. I pay less attention to net cal and feel that I'm ok as long as I at least eat my daily caloric requirement. But eating 2000 cal a day and losing weight...I don't see it0
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You will understand when you hit a plateau. I didn't understand until my weight loss stalled for 4 months...now I get it.
Editied to add: I used to eat 1,500 calories per day and burn 800-1,300 and lost about 35lbs in 4 months. Then I plateaued for 4 months. Now that I've added strength training, upped my calories to 2,100, and eat back my exercise calories, I feel a million times better and the scale is moving again.0 -
Oh and I'd really like to thank everyone who replied. Haven't had the opportunity to read them all but just the fact that you took out time to help me out is appreciated
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Love this site, you should check it out0 -
If you purely want to lose pounds stick with your 1200 a day or whatever you've been set.
If you want to get fit and healthy (rather than just skinny) then exercise, but acknowledge the fact that your body will need extra fuel for that.
It's really quite simple.0 -
You will understand when you hit a plateau. I didn't understand until my weight loss stalled for 4 months...now I get it.
Editied to add: I used to eat 1,500 calories per day and burn 800-1,300 and lost about 35lbs in 4 months. Then I plateaued for 4 months. Now that I've added strength training, upped my calories to 2,100, and eat back my exercise calories, I feel a million times better and the scale is moving again.
I just can't see how to consume so many calories and not go over on areas such as sodium and sugar and protein. Its a complete learning process for me because what I thought would be the easy part (the nutrition) is the hardest part. So you your.calories to 2100 plus you eat back the cal burned?! I just got on an eating schedule where I can eat every 4 hours, sleep 7 hours and still workout. Being on the night shift its tough but I'm going to make it work. The hardest part is getting those extra cal in the correct way0 -
You will understand when you hit a plateau. I didn't understand until my weight loss stalled for 4 months...now I get it.
I just can't see how to consume so many calories and not go over on areas such as sodium and sugar and protein. Its a complete learning process for me because what I thought would be the easy part (the nutrition) is the hardest part. So you your.calories to 2100 plus you eat back the cal burned?! I just got on an eating schedule where I can eat every 4 hours, sleep 7 hours and still workout. Being on the night shift its tough but I'm going to make it work. The hardest part is getting those extra cal in the correct way
You'll figure it out so it works for you. You don't have to eat back all your exercise calories if you're using MFP setting for cals burned, because they are pretty generous. So just eat back at least 1/2 what they're saying you're burning. That's a pretty safe guideline.
If you go over on sodium it's not the end of the world, just drink lots of water. Really a lot. It's annoying but important. And you don't have to eat every 4 hours if that's not what you'd normally do. Eat when you want.
I've worked the night shift. I know how hard that is on the body. Figure out what works, keep at it and you'll do great.0 -
This has been explained a million times already, but I'll try one last time.
When you sign up to MFP you select how quickly you want to lose weight...0.5lb a week/1lb a week/1/5lb a week...
MFP then tells you how many calories to eat to achieve this...the deficit needed is already there.
If you then exercise your deficit becomes even bigger and therefore you need to eat back the exercise calories to go cancel out the extra calories you've burnt ON TOP of the deficit.
For example (using a hypothetical person):
Maintainence Cals 2000
MFP goal lose 1lb/week
Daily deficit required to achieve this = 500cal a day
(this is worked out because 3500cals = 1lb and 500 x 7 = 3500)
Therefore MFP says eat a net of 1500 a day
You eat 1500 cals of food and all is great
But then you do a 300cal workout
Therefore you've eaten 1500 - 300 = 1200
To get back to the 1500 net cals you need to eat 300cals back.
Does this make sense?
Makes sense 0 -
Heres a 14 year old car with 1/8th tank of gas and a dime of oil in it.
Drive it 200 miles to the next gas station!
Good luck!
I can make this less complicated!
If you are 5'2" and up eat at least 1600 daily
5'5" and up eat at least 1800-2k daily
5'7" and above eat 2k-2200 daily
Then work out to create a deficit.
That way if you miss a workout because of real life you still have the proper nutrition.
Got it! Im going to try to east at least 2000 cal a day. now the only thing is correctly eating those calories. Im learning new things everyday!0 -
Do what works for you.0
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I would never eat back all my exercise cals regularly...I have tried it and it usually has me eating when I am not hungry at all, which seems illogical...dieting or not. I don't lose when I do it. I usually burn around 400-600 in the gym and I stick with 1200 a day or a little more depending on how hungry I am. I make sure to get more protein than I need and eat very healthy foods in those calories. Bottom line is, if you aren't hungry-don't eat. If you are hungry (truely hungry...not just bored) then have something healthy. I think people worry way too much about "the rules" and overlook the simple notion of just listening to your own body and watching your own progress. What works for one may not work for another...this site is helpful for keeping track of calories in and out, but it is not the "perfect" recipe for everyone. I would think most people should use this plan as a base and then make adjustments as they go to fit their own lifestyle.0
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I have been struggling with this question too. I went to a dietitian and she said no matter what not to fall under 1200 calories a day. It was hard to eat 1200 calories a day when I had trained myself to eat less, I was maybe making 900 a day or so. BUT< Bingo!! when I ate close to 1200 calories a day I finally dropped 1.5 pounds in 2 days~! It works.0
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I know what you mean, I didn't understand and I still fully don't.
I wasn't eating back my calories and would have a net of around 500 - 700. I wasn't losing weight, I've started eating a bit more, "healthy" calories and I've started losing weight again, plus I'm eating more than I have done in years.0 -
bump0
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April - I sent you a PM with more info to answer your questions 0
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This also does not make sense to me especially for people that log cleaning the house as a form of exercise. For bodybuilders and other people that do strenuous exercise.0
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MFP sets your calorie intake low enough to lose weight without exercise.
So when you do exercise, you are adding to the calories they already subtracted making your calorie intake so low your body can go into starvation mode. When you body is in starvation mode it hordes any calories you do intake.
You can not lose healthy weight while starving yourself.0 -
If your calories are already being restricted for the day you need to ensure that you are eating back your calories.
If MFP set your calories for 1200 per day and you burn 400 working out that means you only consumed 800 calories for the day. This is WAY too low.0 -
Yes, and I'm also proof. I was eating a small amount and working out a ton. Huge deficits. Worked when I had a lot to lose, but as I started getting closer to my goal I stopped. Huge deficits. No weight loss. Started losing again when I ate a bit more.Is there any real scientific evidence that suggest that your weight loss will slow or stop if your deficit is too large?0 -
This has been explained a million times already, but I'll try one last time.
When you sign up to MFP you select how quickly you want to lose weight...0.5lb a week/1lb a week/1/5lb a week...
MFP then tells you how many calories to eat to achieve this...the deficit needed is already there.
If you then exercise your deficit becomes even bigger and therefore you need to eat back the exercise calories to go cancel out the extra calories you've burnt ON TOP of the deficit.
For example (using a hypothetical person):
Maintainence Cals 2000
MFP goal lose 1lb/week
Daily deficit required to achieve this = 500cal a day
(this is worked out because 3500cals = 1lb and 500 x 7 = 3500)
Therefore MFP says eat a net of 1500 a day
You eat 1500 cals of food and all is great
But then you do a 300cal workout
Therefore you've eaten 1500 - 300 = 1200
To get back to the 1500 net cals you need to eat 300cals back.
Does this make sense?
Bingo.0 -
*This is in reply to Mattwild post.* Sorry, but you have no idea what you are talking about. Research eating disorders and potassium levels. Reasearch aneroxia and electorlytes . Your advice is not only inaccurate, but could be deadly to others.
Hypokalemia can be caused by overuse of laxatives; by eating disorders such as bulimia, which involves self-induced vomiting; and by prolonged fasting and starvation. This can cause weakness and irregular heart rhythms, fatigue, anorexia and decreased bowel motility. The normal potassium level is 3.5-5.0 mEq/L (this is a measure used to evaluate the level). Low potassium is defined as a potassium level below 3.5 mEq/L.
Increasing potassium in your diet and using potassium supplements are both forms of treatment. Sometimes, hospitalization may be required to add potassium. If you cannot move your arms and legs or you feel as though your heart has an irregular heartbeat, then call a medical provider immediately"
I am a nurse practitioner and my husband is a physician. My sister is a nutritionist, and we ARE EDUCATED in this manner. Please be careful people, and listen to the drs.0 -
Your metabolism will slow a bit, about 5-10% or so. Not enough to keep you from continuing to lose as long as you are in a deficit. Eating back your exercise calories is primarily a method of managing hunger and providing additional incentive to exercise.Is there any real scientific evidence that suggest that your weight loss will slow or stop if your deficit is too large?0 -
www.shouldieatmyexercisecalories.com
lots of links attached above that explains how MFP works ^^^^^^^^^0 -
Also (Didn't read the whole thread so someone may have said this already) but you have to fuel your body properly or you won't lose weight. Just like trying to drive a car without gas, simply doesn't work.
I've plateaued a few times over the past year, each time what broke my plateau was increasing my calories. I typically don't eat back all of my exercise calories but I normally eat back a good portion of them.
SW 303.4 (1/1/11)
CW 199
29y/o female, 5'6''0 -
Can you explain to me what fast carbs are? I have always wondered about eating my exercise calories back. It seems like I am just maintaining and not losing. Maybe this is why.Most people on here aren't bodybuilders, they are just regular people trying to lose weight.
If you told someone on 1200 calories NOT To eat back the 500 calories thay had just burned, leaving them a net 700, surely that's worse than them eating some sensible calories to get back to their goal calories.
Nobody is suggesting that people go out and eat McDonalds burgers to make up their exercise calories.
Sigh.
I have the same digestive etc systems as you. I higher muscle mass which ultimately enable one to burn more calories and retain less fat as your metabolism is increased. I'm not remotely different to you, just I have a different shape and eat as my body actually needs.
As for calories, it shouldn't be just 'calories'. Your body doesn't need 'calories' it needs protein and fast carbs to repair. Which is where the eating back falls over.
As for me being a body builder so its not the same, tell this to my misses who recently lost 3 stone following my advice on IF
She's no body builder and did zumba for her resistance, cardio and ab work. We all work in a very similar way.0 -
For crying outloud, why is this a hard concept to understand? This thread alone has four pages of explanations, along with the million other posts about it. You're already eating less to lose weight....you're not working out to lose weight, you're working out to tone and strenghten your body and cardiovasvular system. If you don't eat the calories back, you won't be eating enough. What about that is confusing?
If you don't agree with it, DON'T DO IT. If you don't like the system MFP set up, GO SOMEWHERE ELSE. It's one thing to ask a question for clarity, but if you are so sure you're doing it the right way then why bother with this question?????0 -
I struggle with the same question!! I don't understand it!
So I started logging into MFP and I also write everything in a food journal.
If I start the day off in the morning and I have 1400 calories to eat that day, I exercise before eating ANYTHING...MFP says I have 1700 calories now!
That doesn't make sense to me....so I look at the written journal. I continue to take in 1400 calories and whatever is burned...stays burned. I don't eat it back!!
So at the end of the day MFP tells me I have 400 calories left to eat, but I don't pay attention to that because I know that was the calories burned.
I think you would eat those calories back if you wanted to MAINTAIN your weight...but not if you're trying to LOSE weight.0 -
I struggle with the same question!! I don't understand it!
So I started logging into MFP and I also write everything in a food journal.
If I start the day off in the morning and I have 1400 calories to eat that day, I exercise before eating ANYTHING...MFP says I have 1700 calories now!
That doesn't make sense to me....so I look at the written journal. I continue to take in 1400 calories and whatever is burned...stays burned. I don't eat it back!!
So at the end of the day MFP tells me I have 400 calories left to eat, but I don't pay attention to that because I know that was the calories burned.
I think you would eat those calories back if you wanted to MAINTAIN your weight...but not if you're trying to LOSE weight.
Have you read all the posts above? If you have set up MFP to lose weight, it ALREADY has a calorie minus/deficit counted in your 1400 cals a day.0 -
I DO NOT EAT MY EXCERCISE CALORIES BACK! I stick to a 1200 calorie diet and I excercise!! If I sit there and eat back my calories for 1 I am going to get sick from eatting too much and 2 IMO it seems kinda pointless to do a bunch of work and then eat it all back lol! I've lost 32lbs in past doing it like this and I am up to 22lbs now..I will stick with whats working for me!! 0
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^^Thank you!!!For crying outloud, why is this a hard concept to understand? This thread alone has four pages of explanations, along with the million other posts about it. You're already eating less to lose weight....you're not working out to lose weight, you're working out to tone and strenghten your body and cardiovasvular system. If you don't eat the calories back, you won't be eating enough. What about that is confusing?
If you don't agree with it, DON'T DO IT. If you don't like the system MFP set up, GO SOMEWHERE ELSE. It's one thing to ask a question for clarity, but if you are so sure you're doing it the right way then why bother with this question?????0
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