eat more or not???

s0ready

so should i eat my exercise calories or not? I'm at 1200 cal deficit and i struggle to make healthy choices....if i exercise i burn average 700 a day (done with HRM). But i feel if i have to eat more to net 1200 im gonna make so bad food decisions. Please advise me!!!

gaia3rd

I'm sorry, but I don't think you should eat less than your BMR (in other words, eat your exercise calories back). There's too great a risk of stalling your metabolism, which leads to further caloric restrictions to lose weight - a vicious cycle downward . And you don't HAVE to make bad food decisions. There are literally hundreds of good food choices between vegetables, fruits, various protein sources and whole grains.

s0ready

anyone?!?!?

ElizabethRoad

Sorry, there have been thousands of threads asking the same question, and the answers are always the same. I really don't have the energy to get into it today.

minadeathclutch

MORE! try 1450!

LorinaLynn

1200 is as low as ANYONE should go. Exercising and burning 700 calories on top of that is asking your body to do all it's normal bodily functions on 500 calories a day.

You know what requires 500 calories a day? My pekingese. http://www.myfitnesspal.com/topics/show/518970-who-should-eat-500-calories-a-day

But seriously... Here's the long explanation: http://www.myfitnesspal.com/blog/LorinaLynn/view/exercise-calories-explained-206876

The short version... MFP already gives you a calorie deficit, and doesn't factor your exercise into that goal. When you exercise, you make the calorie deficit larger. If it's too large, your body won't be happy. Your weight loss may stall, you may lose muscle mass, you may slow your metabolism, and you may get frustrated by all of that and quit. It's better to go slow and steady.

iluxoxo211

It really depends.. How much weight do you have to lose? I personally have alot to lose (about 60lbs) So I dont eat my calories back.. If I do I have a veryyy veryyy slow weight loss so I eat my calories Im supposed to a day and then If im still hungry I eat some of my calories back but not all of them.

CharityEaton

Best solution.....if you are hungry...eat more! If you are not hungry, don't eat!
If you are eating a well balanced diet of lean meat, fresh veggies and fruits you will have plenty of energy and be full.

If you really want to make it work you have got to make healthy choices no matter what your calorie goals are.
Here is something that helps me, If I'm not willing to eat a handful of baby carrots or an apple then I'm not really hungry...if I eat one of those items and STILL think I need a not so healthy snack then I go ahead and eat a very small amount of the unhealthy snack.

Also, 1200 cals is just crazy. I tried it for a while and was miserable. Only thing is I had no idea I felt so tired and unhealthy until I jumped up to 1400 cals. I don't usually eat back exercise cals but if I go over a bit they are there. For the most part I eat 1400 cals a day burn at least 500 cals in exercie(except on the weekends...I take time o rest then) and I still lose at least 2 pounds a month.
I'm very happy, full of energy and I put little effort into planning my meals. I eat over 100g. of protein a day and a ton of fruit and veg...except on the weekends...I eat whatever I want on the weekends within my calorie range...it keeps me on track all week to know I can enjoy myself on the weekends!
Good luck!

donna_glasgow

Im was struggling to reach my 1200 a day let alone eating back my exercise cals ... I was worried also that I would make bad choices ... after a post http://www.myfitnesspal.com/topics/show/518604-too-full-to-eat-my-cals I feel I was pointed in the right direction to make some good choices ................

I can now make myself up a little "snack box" which I can eat through the day

Cashew nuts , 10 g 58 cals
Pistachio nuts, 10 g 58 cals
Pumpkin seeds , 3 g 18 cals
Sesame seeds, 3 g 19cals
Sunflower seeds, 3 g 18cals
Walnuts, 10 g 71cals
Sultanas, 10 g 30cals
Island Mix, 30 g 98cals

hope this helps up your cals in a healthy way

jarrettd

You sound worried that you won't have the self-discipline to stay away from junk foods if you have too many calories at your disposal. It's a valid fear...my mind occasionally strays to the kid's ice cream in the freezer if I've worked out hard and created a big deficit.

It's like anything else having to do with the lifestyle change you're hoping to make: it is a process. You won't get it right the first try...or the second...or.... get the picture? But you can learn from each mistake. I can have that ice cream, but will I short myself on dinner because of it? Going to bed hungry was a good motivator for me to plan my calories for the day a little better. Ice cream is pretty good, but so is whole grain toast with peanut butter, and lots more nutritious.

Your workouts and your fat-loss efforts will benefit from getting adequate nutrition. Your mood, health, and future weight-loss potential can be adversely affected by eating too little. (Have you been H-ANGRY yet? Hungry + ANGRY?) Ask me how I know. Go ahead, ask me. Yep, that's right. I did it the wrong way first. A lot of people do.

Study up on it. Read. Ask questions. Find solid science to depend on, rather than opinions (including mine), then make a plan and give it a whirl. Rinse and repeat until you find out what works for your body, your life, and your preferences.

Best of luck to you!