If you are eating more than 1000 exercise cals back
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Well I use a BodyMedia Fit so I don't technically count exercise calories but I am eating an average of 2400 calories a day (sometimes more sometimes less but not by much...never lower than 2200 cals a day and sometimes as much as 2800 on my long run days). I aim for a 500 cal a day deficit and I'm losing at a rate of 1.2 lbs/week. So far I've lost 29 lbs.
That is absolutely amazing! good for you. I have heard about those but need to research and see what they really are. good for you0 -
1890 is a lot... what did you set your activity level at? If you set it to active and it already includes the fact that you are exercising often (if that's why you set it to active), then maybe you shouldn't be eating back any exercise calories?
I am sedentary or however you say it.. that's what I get to lose 1 lb per week. I weigh 250 lbs, should I lower my calories more then?
No, I wouldn't. But I would double-check that you're measuring everything correctly -- weighing what you can weigh, using measuring cups for anything liquid, etc. You may find that there's something (coffee creamer, butter in toast, etc.) that you're not measuring that's adding up. Secondly, you might experiment with eating back only part of the exercise calories.
I could be a lot more accurate by using a scale and measuring cups, thanks for the advice!!0 -
They're magic!!! LOL I wish I'd had one years ago!! Worth every single penny. I'm never hungry and have loads of energy! Nobody needs to starve to get fit.0
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Some good information shared here!
I have a food scale on the way from Amazon to start more accurately measuring my intake so completely agree with that - we eat more than we realize when we "eyeball" stuff.0 -
Some good information shared here!
I have a food scale on the way from Amazon to start more accurately measuring my intake so completely agree with that - we eat more than we realize when we "eyeball" stuff.
I'm so gulity of eyeballing foods and look at me now, big as a house!0 -
Some good information shared here!
I have a food scale on the way from Amazon to start more accurately measuring my intake so completely agree with that - we eat more than we realize when we "eyeball" stuff.
Yes. When I first started tracking (a while back) I measured every single thing. I've now gotten to the point where I don't measure most vegetables because I eat them plain or steamed and I'm not that concerned if I'm over on broccoli. I still measure most meat, dairy, fruit, and grains, though. :P0 -
Some good information shared here!
I have a food scale on the way from Amazon to start more accurately measuring my intake so completely agree with that - we eat more than we realize when we "eyeball" stuff.
I'm so gulity of eyeballing foods and look at me now, big as a house!
Eyeballing food for most people doesn't work. The studies on free pouring cereal and milk show most people go way over what they think they used. Start measuring everything you eat because even being off a little here and a little there will result in being off a lot by the end of the day, especially when eating a lot of calories. It all adds up, and surprisingly quickly. Getting a good digital kitchen scale and using it might solve your problem.0 -
People often miss the point in these discussions. The debate centers on the "eat back or not eat back" debate, assuming that either one is significant.
Comments go back and forth--"I eat back my calories and I lost weight" and "I don't eat my calories and I lost weight"--again, with the assumption being that it is the "eating back" or "not eating back" that is the cause behind the change.
However, the real question--in many cases the ONLY question is: "how accurate are your calorie counts?"
If you say " I eat all my exercise calories back and I lost weight"--that doesn't mean it is the eating back strategy that is responsible. It just means that, no matter what you ate, you were still at a deficit. People can come up with a reasonable estimate of their BMR, and even with the inaccuracy of tables, machines, and HRMs, we can usually get in the ballpark when it comes to exercise calories. Daily activity calories is the big gray area. Unless you are wearing a Body Bugg or like device, estimates of casual activities are the roughest of rough estimates.
If you are working out for a long period of time, or burning more than 500-600 calories in a workout, it is probably a good idea to "refuel" by taking in a carb/protein snack of 200-300 calories following a workout. This just allows you to rebuild your fuel stores to allow you to do it again tomorrow.
Other than that, for the average person on a weight loss program, there is no compelling reason to "eat back" all of your exercise calories. (This does not apply to those who are near their idea weight--that is a different scenario. I am referring to those who have a lot of weight to lose and who are in the beginning/middle of the journey). Unless you are on a super low calorie diet, you will not go into "starvation mode".
OTOH, unless you are way off in your calorie counts and eating back the exercise calories pushes you into a surplus, there is no real danger in eating them back either. If you are on a fairly low calorie plan (1200-1300/day) and eating back gives you some "breathing room" and makes it easier to stay compliant, that's fine as well.
Your rate of loss is going to depend on your overall calorie deficit, not whether you do or don't eat back your exercise calories.0 -
People often miss the point in these discussions. The debate centers on the "eat back or not eat back" debate, assuming that either one is significant.
Comments go back and forth--"I eat back my calories and I lost weight" and "I don't eat my calories and I lost weight"--again, with the assumption being that it is the "eating back" or "not eating back" that is the cause behind the change.
However, the real question--in many cases the ONLY question is: "how accurate are your calorie counts?"
If you say " I eat all my exercise calories back and I lost weight"--that doesn't mean it is the eating back strategy that is responsible. It just means that, no matter what you ate, you were still at a deficit. People can come up with a reasonable estimate of their BMR, and even with the inaccuracy of tables, machines, and HRMs, we can usually get in the ballpark when it comes to exercise calories. Daily activity calories is the big gray area. Unless you are wearing a Body Bugg or like device, estimates of casual activities are the roughest of rough estimates.
If you are working out for a long period of time, or burning more than 500-600 calories in a workout, it is probably a good idea to "refuel" by taking in a carb/protein snack of 200-300 calories following a workout. This just allows you to rebuild your fuel stores to allow you to do it again tomorrow.
Other than that, for the average person on a weight loss program, there is no compelling reason to "eat back" all of your exercise calories. (This does not apply to those who are near their idea weight--that is a different scenario. I am referring to those who have a lot of weight to lose and who are in the beginning/middle of the journey). Unless you are on a super low calorie diet, you will not go into "starvation mode".
OTOH, unless you are way off in your calorie counts and eating back the exercise calories pushes you into a surplus, there is no real danger in eating them back either. If you are on a fairly low calorie plan (1200-1300/day) and eating back gives you some "breathing room" and makes it easier to stay compliant, that's fine as well.
Your rate of loss is going to depend on your overall calorie deficit, not whether you do or don't eat back your exercise calories.
Nail, head.0 -
People often miss the point in these discussions. The debate centers on the "eat back or not eat back" debate, assuming that either one is significant.
Comments go back and forth--"I eat back my calories and I lost weight" and "I don't eat my calories and I lost weight"--again, with the assumption being that it is the "eating back" or "not eating back" that is the cause behind the change.
However, the real question--in many cases the ONLY question is: "how accurate are your calorie counts?"
If you say " I eat all my exercise calories back and I lost weight"--that doesn't mean it is the eating back strategy that is responsible. It just means that, no matter what you ate, you were still at a deficit. People can come up with a reasonable estimate of their BMR, and even with the inaccuracy of tables, machines, and HRMs, we can usually get in the ballpark when it comes to exercise calories. Daily activity calories is the big gray area. Unless you are wearing a Body Bugg or like device, estimates of casual activities are the roughest of rough estimates.
If you are working out for a long period of time, or burning more than 500-600 calories in a workout, it is probably a good idea to "refuel" by taking in a carb/protein snack of 200-300 calories following a workout. This just allows you to rebuild your fuel stores to allow you to do it again tomorrow.
Other than that, for the average person on a weight loss program, there is no compelling reason to "eat back" all of your exercise calories. (This does not apply to those who are near their idea weight--that is a different scenario. I am referring to those who have a lot of weight to lose and who are in the beginning/middle of the journey). Unless you are on a super low calorie diet, you will not go into "starvation mode".
OTOH, unless you are way off in your calorie counts and eating back the exercise calories pushes you into a surplus, there is no real danger in eating them back either. If you are on a fairly low calorie plan (1200-1300/day) and eating back gives you some "breathing room" and makes it easier to stay compliant, that's fine as well.
Your rate of loss is going to depend on your overall calorie deficit, not whether you do or don't eat back your exercise calories.
Nail, head.
agreed, this should be posted all over for everyone to see. never thought about it that way! thanks for breaking it down0 -
(This does not apply to those who are near their idea weight--that is a different scenario. I am referring to those who have a lot of weight to lose and who are in the beginning/middle of the journey).
Would you mind explaining what you mean by this "not applying to those who are near their ideal weight"? For example, my BMI is 21, with BF% of 18.6-19.5% estimates and trying to lose around 5-8 more lbs. Why would my scenario be different? Must I eat back my exercise cals all the time?0 -
I only have about 1/2 as many exercise calories, but I can never eat them all back without blowing my sodium limit. I think it's more important to stay within my sodium goal because excess sodium makes me retain water and therefore, weight.0
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I know the feeling. I have had to cut back exercising, and I have cut back to 13000 and I have gained weight. I did weigh 173 now I am at 179...help It says the way I am eating I should weigh about 165
I WANT 13,000 CALORIES!!!0 -
How long is the workout that burns 1000 calories? Also, what is your BMR? I think I know the reason for your problem, but I need to crunch some numbers first.0
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I only have about 1/2 as many exercise calories, but I can never eat them all back without blowing my sodium limit. I think it's more important to stay within my sodium goal because excess sodium makes me retain water and therefore, weight.
It's a good idea to watch your sodium of course, but I would consider the calorie goal to be more important. You'll only gain so much water weight before you reach a saturation point where you're no longer going to gain weight from water. A normal diet slightly over the sodium limit won't add much at all. Consider filling the rest of your calories with a low- or no-sodium food.0 -
I eat back my exercise calories, but only to my goal calories for the day. I have a calorie goal based on the New Rules of Lifting book that I'm working through - right now it's 1832 on a regular day, and 2116 on a workout day. So I set my MFP goal to 1832, and on workout days I eat up to 2116. If MFP gives me a higher number, I still stop at my goal of 2116.
So far it's working; I'm losing slowly but steadily, and I'm not feeling deprived.0 -
How long is the workout that burns 1000 calories? Also, what is your BMR? I think I know the reason for your problem, but I need to crunch some numbers first.
I usually exercise about 45 mins average and burn anywhere from 300 (if walking) to 650 (if doing zumba/dancing/ elliptical high intensity) if I burn 1000 it's usually b/c I go to body pump class and a zumba class and it's more like 2 hours of exercise non-stop. I have no idea of what my bmr is, but I am 249 lbs, 5ft 6 inches and 27 yrs old and mfp gives me about 1890 cals per day to eat to lose one lb per week with the sedenentary setting ( I so spelled that wrong)0 -
I eat back my exercise calories, but only to my goal calories for the day. I have a calorie goal based on the New Rules of Lifting book that I'm working through - right now it's 1832 on a regular day, and 2116 on a workout day. So I set my MFP goal to 1832, and on workout days I eat up to 2116. If MFP gives me a higher number, I still stop at my goal of 2116.
So far it's working; I'm losing slowly but steadily, and I'm not feeling deprived.
someone else has gotten some really good results wiht that program, best of luck to you!!! sounds like it's working for you0 -
I only have about 1/2 as many exercise calories, but I can never eat them all back without blowing my sodium limit. I think it's more important to stay within my sodium goal because excess sodium makes me retain water and therefore, weight.
It's a good idea to watch your sodium of course, but I would consider the calorie goal to be more important. You'll only gain so much water weight before you reach a saturation point where you're no longer going to gain weight from water. A normal diet slightly over the sodium limit won't add much at all. Consider filling the rest of your calories with a low- or no-sodium food.
I always thought sodium was the worst also, good to know that I can go over a little bit if needed0 -
(This does not apply to those who are near their idea weight--that is a different scenario. I am referring to those who have a lot of weight to lose and who are in the beginning/middle of the journey).
Would you mind explaining what you mean by this "not applying to those who are near their ideal weight"? For example, my BMI is 21, with BF% of 18.6-19.5% estimates and trying to lose around 5-8 more lbs. Why would my scenario be different? Must I eat back my exercise cals all the time?
Im curious how that works too. Im about 15 lbs from goal weight and its going very slowly now....I eat back my calories but am worried that Im still sliding into starvation mode.0 -
I usually exercise about 45 mins average and burn anywhere from 300 (if walking) to 650 (if doing zumba/dancing/ elliptical high intensity) if I burn 1000 it's usually b/c I go to body pump class and a zumba class and it's more like 2 hours of exercise non-stop. I have no idea of what my bmr is, but I am 249 lbs, 5ft 6 inches and 27 yrs old and mfp gives me about 1890 cals per day to eat to lose one lb per week with the sedenentary setting ( I so spelled that wrong)
Up at the top, there's a Tools tab. Under that there is a BMR calculator if you ever want to play around with it. I plugged in your numbers and got your BMR as 1881 calories/day. That means that if you were to lay in bed all day doing nothing, your body requires and burns 1881 calories just keeping itself alive doing all its basic functions. That comes down to 1.31 calories per minute. If you were to use your heart rate monitor to measure yourself laying in bed doing nothing, it would probably say you're burning 1.31 calories per minute.
Scenario 1: You exercise for 120 minutes and burn 1000 calories.
Scenario 2: You lay in bed completely motionless for 120 minutes and burn (1.31*120) = 157.2 calories.
Considering the difference between these two scenarios, you're only burning 1000-157.2 = 842.8 calories that you wouldn't have otherwise been burning. Therefore, you should eat back 842.8 exercise calories. Or put more simply, eat back all but 157.2 calories.
Disclaimer: I've been told I'm "overthinking it" when I suggest this, but 157.2 calories is substantial. I think you'll find that it solves your problem.0 -
Bump0
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I'm sending you a friend request right now, let's motivated us together.0
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I usually exercise about 45 mins average and burn anywhere from 300 (if walking) to 650 (if doing zumba/dancing/ elliptical high intensity) if I burn 1000 it's usually b/c I go to body pump class and a zumba class and it's more like 2 hours of exercise non-stop. I have no idea of what my bmr is, but I am 249 lbs, 5ft 6 inches and 27 yrs old and mfp gives me about 1890 cals per day to eat to lose one lb per week with the sedenentary setting ( I so spelled that wrong)
Up at the top, there's a Tools tab. Under that there is a BMR calculator if you ever want to play around with it. I plugged in your numbers and got your BMR as 1881 calories/day. That means that if you were to lay in bed all day doing nothing, your body requires and burns 1881 calories just keeping itself alive doing all its basic functions. That comes down to 1.31 calories per minute. If you were to use your heart rate monitor to measure yourself laying in bed doing nothing, it would probably say you're burning 1.31 calories per minute.
Scenario 1: You exercise for 120 minutes and burn 1000 calories.
Scenario 2: You lay in bed completely motionless for 120 minutes and burn (1.31*120) = 157.2 calories.
Considering the difference between these two scenarios, you're only burning 1000-157.2 = 842.8 calories that you wouldn't have otherwise been burning. Therefore, you should eat back 842.8 exercise calories. Or put more simply, eat back all but 157.2 calories.
Disclaimer: I've been told I'm "overthinking it" when I suggest this, but 157.2 calories is substantial. I think you'll find that it solves your problem.
OMG I never even considered the calories "while doing nothing" that we eat back!!! umm, yes, that can seriously be an issue to not losing weight! thank you sooooooooooooooooooooooooo much for breaking it all the way down for me!!0 -
I'm sending you a friend request right now, let's motivated us together.
Yay!!!!! thanks!!0 -
OMG I never even considered the calories "while doing nothing" that we eat back!!! umm, yes, that can seriously be an issue to not losing weight! thank you sooooooooooooooooooooooooo much for breaking it all the way down for me!!
For shorter workout sessions, the number is probably pretty insubstantial. But for the longer time periods required to get up to 1000 calories burned, it really adds up.
The big downside is that as your weight changes, you'll have to recalculate your BMR and break it down into calories per minute so you can continue the calculation. It's a pain, but it's been successful for me so far.0 -
I don't eat back at all. I use those calories for days when.I know I'm gonna go over (Friday night wit the girls
.ect). Did you selected the correct activity level. I realized I was calculated for a more active person and therefore had.more calories beforehand.0 -
1890 is a lot... what did you set your activity level at? If you set it to active and it already includes the fact that you are exercising often (if that's why you set it to active), then maybe you shouldn't be eating back any exercise calories?
I am sedentary or however you say it.. that's what I get to lose 1 lb per week. I weigh 250 lbs, should I lower my calories more then?
No. That is probably about right then. I had a higher allowance at first (I started around 200, 5'3'').
I would recommend maybe going to half the exercise calories as others have suggested--this leaves some wiggle room for error in calorie counting and exercise calories burned.
Good luck! Don't give up!!0 -
(This does not apply to those who are near their idea weight--that is a different scenario. I am referring to those who have a lot of weight to lose and who are in the beginning/middle of the journey).
Would you mind explaining what you mean by this "not applying to those who are near their ideal weight"? For example, my BMI is 21, with BF% of 18.6-19.5% estimates and trying to lose around 5-8 more lbs. Why would my scenario be different? Must I eat back my exercise cals all the time?
Because when you are far away from your goal weight, your body has loads of fat to eat. When you are getting closer, your body has less of a reserve available, so it is more important to not dip too deeply into the reserves to preserve muscle.0
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