eating back excersise calories doesnt work for me :(
Replies
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This might be TMI but I am post-menopausal and my doctor told me NOT to eat back exercise calories and to cut 200 calories right off the top of anything I eat due to metabolism at my age if I want to lose weight. It's been working so far.
He also probably doesn't know that MFP already puts you in a deficit. most professionals use a different method of giving you an intake, as they include planed exercise into your maintenance (TDEE) whereas MFP ignores you exercise until you enter it.
As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a "professional" may tell you to eat 1700 everyday regardless if you workout.
So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.
What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.
So if that is the case you should take 200 off of your maintenance, and still eat the exercise cals back, or put in a higher activity level to account for exercise then take 200 cals off of that.0 -
If it doesn't work then stop eating them back.. Everyone is different
Actually when it comes to cals in cals out we are all the same as long as you have your correct cals burned and consumed. The argument that we are all different is BS as we are all at least 99% the same, with very few exceptions.
My point is some people eat them back.. Some don't.
Its all about calorie deficit.. I don't eat mine back so that I create a larger deficit so that I lose more each week.. Some people can lose just as much as I am each week by eating theirs back.. For me it doesn't work.0 -
I am the same way, if i eat back my exercise calories, I either gain or do not lose an ounce. I know it's against the advice, but its what i have to do to get the scale to move.0
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If i was inactive to lose 1 pound a week i need to eat according to MFP 1310 on non workout days I exercise 60-90 minutes daily burning 400-600 daily usually I do 30 DS, 20 minute jog on treadmill, and sometimes a longer workout from JM (yoga 2 times a week at least) they told me my dietitian to eat 1650 to 1700 but if i am hungry i eat more.0
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You will find that the lighter you get the less calories you can consume and it'll become very difficult on the last few pounds.
With regards to your weight watchers plans etc - you can find the calorie content on the packet or on MFP, so you need to log and use both, otherwise you're not getting the full extent of your calorie intake.
Erickirb seems to be well informed also. I have friends that even have thyroid and/or hormone problems but they find a way working with their physician. On that note - it's not best to advise others on what your physician has said to you unless it may apply to others posting. ie hormone/thyroid problems - advising others where these circumstances do not apply can be dangerous and should be made clear or others are at risk.
Let yourself do the calorie counting for at least a month to see a difference. If still no difference the best way is to eat a little over your exercise amount, and a little under every other day/weekly as some do. This keeps your metabolism guessing and thus keeps it working 0 -
Ok so the explanation for my diary is is that I am half using calorie counting and using the weight watchers method. So the reason why I have a lot of blank space is because they are the fruits and veg I eat. I eat fruit for breakfast and then through out the day but not all at once only if I feel hungry. Then I eat my dinner which consists of60g of dry white rice, vegan meat pieces and veg. I have this everyday though.
Maybe try logging everything you eat, MFP isn't set up like WW/Slimming World where there are "free foods", the calories from fruit and veg will add up!0 -
This is so not working for me. Calories in minus energy expended is doing nothing. So much for the little gadget that tells me what I will weigh after 5 weeks. In three week, still status quo. Kickboxing, running, strength training. 2 recovery days per week. 8 hours sleep. First week I did not eat back any exercise calories. For 2 weeks I have eaten back about 80% of exercise calories. Still nothing!0
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bump0
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I completely understand your frustration because I am like you. Myfitnesspal limited me to 1500 calories for the weight I want to lose. Well when I put in my exercise, the site adds morcalories I am "supposedly" allotted. WELL THAT DOES NOT WORK FOR ME *sad face*. So I have been limiting myself between 1500 and 2000 calories. I have been doing a ton of cardio for the past 4 weeks and lost 6 lbs. I do not see a difference in my body and that is really discouraging but I know it will happen eventually. I am not going to incorporate weights until I at least lose 20 lbs. What ever you do... DO NOT GIVE UP! Have a productive day *hugs*.
You may not see the change in your body, but I'm sure if you take measurements, then you will see the difference in your body
Good luck!! 0 -
Check that you are recording your intake of calories and your expenditure of calories correctly. You can only gain if you eat more than your burn, or your body is seriously holding onto water
True. You may want to not eat your exercise calories for a week or so and then add them again. You just may trick your body into losing.0 -
takes time. I have gained a pound this week while being in a defecit. It isn't going to be fat probably itsn't muscle (although I am lifting more), it is probably water. Takes a while to put weight on, takes longer to get it off.0
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If you are doing exercise, even if the weight seems steady, you might be losing inches! :happy:
Scales are not always the best way to appreciate your progress. Measure your body and take before & after pictures to see if you appreciate any changes.
Also, as some other people said, give it a proper try, and also make sure that you are recording your intake of calories and your expenditure of calories correctly.0 -
I eat a lot of sodium foods eek ...therefor I hold alot of water ....
maybe your holding water too?? 0 -
Great link - thanks0 -
First of all, you are beautiful....regardless of how much you need to lose. With that being said, you're a beautiful, determined 20 year old with a goal. You have the world in your hands. You can do this.
I have the same problem as you (and I'm 16 years older than you).... (my profile pic was taken a LONG time ago) and I want to thank you for posting this because you and the others who have responded showed me that I'm not alone. I have been eating back my exercise calories, and not losing for the past few weeks. I, too, need to eat a little less than most people to lose weight, for me exercise is SO important but if I want my "bikini body" back, it's 75% what I am putting in my body, 25% exercise. The Fitbit has helped get me motivated in MOVING more and getting to the gym (I even got my husband to join), but I need to log everything and I need to keep looking at my goal if I am going to make better choices.
Start logging every single thing you eat, I will too. Every leaf of lettuce and every raisin. :-)0 -
No, this means one or more of the following is happening:Just like the title says, I gained doing what others swear by. So..does this mean I am one of the people who can only lose weight by eating little? Really frustrated right now
You over estimate how many cals you burn from exercise (using MFP or the machine will do this)
You under estimating how much you eat (not weighing solids and measuring liquids)
You have a lower BMR then MFP predicts
You are retaining water, most likely either due to workouts or sodium intake
You have Thyroid or other hormone issues
I couldnt have said it any better myself.
i highly recomend using your BMR as a bare minimum. Try not to consider any exercise you have done as extra room to eat. most of the time machines are wrong or you will over estimate how much you have actually burnt and/or under estimate how much you have actually eating.0 -
This whole "eating back" thing seems to be a localised nonsense mainly on this site.
If you eat more because you've exercised then you've reduced your calorie deficit. That may be fine, or it may mean you lose weight more slowly. I see countless posts "I'm exercising doing blah blah and not losing weight".
Someone eating 800 or 1000 calories a day will not see their metabolism stop or shutdown or the other silly phrases bandied about. They will see their body use the massive energy stores present as fat to fuel their metabolism. That's the whole point of trying to lose fat weight - you create a situation where the reserves are used to keep you going in the absence of or with a deficit of food intake.
Find me a clinical trial with subjects on less than 1,000 calories where even one of them fails to lose weight ! I won't be holding my breath.0 -
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Nice article. Thanks for sharing!0 -
Are you only doing cardio? Because if that is the case then you are not going to lose weight. You body ends up getting what is called muscle memory which means it gets used to what your doing (i.e. cardio) and hits a flat point. Unfortunatly because you are a girl (and so am I), we tend to hit these more often then men and it is harder for us to lose weight (yay for us lol). You need to add strength training to your workout. With this, you will build more muscle which burns more fat and calories than any diet or healthy eating alone. I used to be a personal trainer and I would burn this into my clients brains! I know it seems like doing cardio after cardio is the best thing, but trust me...lift, squat, push up, pull up...do whatever strenth training that you like and you will see results :-) Hope this helps!0
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I completely understand your frustration because I am like you. Myfitnesspal limited me to 1500 calories for the weight I want to lose. Well when I put in my exercise, the site adds morcalories I am "supposedly" allotted. WELL THAT DOES NOT WORK FOR ME *sad face*. So I have been limiting myself between 1500 and 2000 calories. I have been doing a ton of cardio for the past 4 weeks and lost 6 lbs. I do not see a difference in my body and that is really discouraging but I know it will happen eventually. I am not going to incorporate weights until I at least lose 20 lbs. What ever you do... DO NOT GIVE UP! Have a productive day *hugs*.
Can I ask why wait?0 -
I looked at your food diary for a week and there were a number of days you didn't log anything, one day were you ate your exercise calories and the rest of the days you were under. I think you should definitely log your food diary more accurately before coming to the conclusion that eating back your exercise calories doesn't work for you.
FYI. I'm not a big fan of eating back your exercise calories.0 -
Just a thought, my wife was training for a half marathon last year and was actually gaining weight. She was running on average 12 km a day so we figured she could eat pretty much anything....Nope!! We discovered that its not only calorie in calorie out, its what type of calorie. Limit your carbs and fat and add more lean protein, you should see real difference.0
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I have also been wondering whether or not I should eat my exercise calories back. MFP has given me a 1200 calorie limit, and most days that leaves me feeling pretty hungry. I usually workout pretty hard, so I get a good number of calories back, but I limit myself to only eating about 1400-1500 with exercise. Even that is not working right now! I dont know if I am doing something wrong as far as filling out my MFP goal info or what, but it is extremely frustrating. I need to switch something up, but I dont want to go hungry for a week and lose just to eat the next week and gain. I'm not giving up, just need to find a way to jump start my fat loss again! Good luck to you!0
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Are you only doing cardio? Because if that is the case then you are not going to lose weight. You body ends up getting what is called muscle memory which means it gets used to what your doing (i.e. cardio) and hits a flat point. Unfortunatly because you are a girl (and so am I), we tend to hit these more often then men and it is harder for us to lose weight (yay for us lol). You need to add strength training to your workout. With this, you will build more muscle which burns more fat and calories than any diet or healthy eating alone. I used to be a personal trainer and I would burn this into my clients brains! I know it seems like doing cardio after cardio is the best thing, but trust me...lift, squat, push up, pull up...do whatever strenth training that you like and you will see results :-) Hope this helps!
My main form of exercise is Zumba. I have started going regularly to the gym because I don't wanna be a 'skinny fat person' again. I'm just really torn between keep doing what I'm doing and risk gaining more weight or to just not eat my calories back. It's rlly scary.0 -
You arent very consistent.
Looking at your diary how would you know what you do or dont eat?
Some days look great and others....not so great.
Concentrate on hitting the calories every day.
Set up the diary the day before and life gets easier.
I've preset my diary for today and have everything but dinner planned.
Once you get the basics down this becomes easier.0 -
I looked at your food diary for a week and there were a number of days you didn't log anything, one day were you ate your exercise calories and the rest of the days you were under. I think you should definitely log your food diary more accurately before coming to the conclusion that eating back your exercise calories doesn't work for you.
FYI. I'm not a big fan of eating back your exercise calories.
Usually on the weekend I dont log in, I'm away from a computer so I can't. But like I started earlier, the explanations for ky diary was posted.0 -
This whole "eating back" thing seems to be a localised nonsense mainly on this site.
If you eat more because you've exercised then you've reduced your calorie deficit. That may be fine, or it may mean you lose weight more slowly. I see countless posts "I'm exercising doing blah blah and not losing weight".
Someone eating 800 or 1000 calories a day will not see their metabolism stop or shutdown or the other silly phrases bandied about. They will see their body use the massive energy stores present as fat to fuel their metabolism. That's the whole point of trying to lose fat weight - you create a situation where the reserves are used to keep you going in the absence of or with a deficit of food intake.
Find me a clinical trial with subjects on less than 1,000 calories where even one of them fails to lose weight ! I won't be holding my breath.
It's a problem on this site as many others sites include exercise into your TDEE. And yes, you will lose on huge deficits as demonstrated on problems like HCG, but the issue is, you lose muscle mass. You don't magically lose body fat and not tap into your muscle mass. You know how I know this, because there has been several people, that have done HCG and modified VLCD that have tracked weight and body fat concurrently. The result was 50% loss in muscle mass of their total weight loss. One lady lost 33 lbs of weight and 16 lbs of muscle. Do you know what less muscle does? A slower metabolism.
Now, lets look at athletes, like a Michael Phelps. Do you know he eats 15,000 calories a day? Unfortunately, there is weight loss and fat loss. If you want fat loss where you body becomes much tighter and athletic looking, then you need to feed your body to burn fat. I know this for a fact as I have done this with well over 100 men and women on this board. In fact, here is a response that I got from a 36 year old female that I have eating 2100 calories on workout days and 1800 on non workout days.
"I just wanted to thank you for your help. You helped me a few months back and I just wanted to give you an update on my progress. 12 weeks ago I started at 154 and 28% bf. I got my bf remeasured last Friday and it was 24%. But I only lost 1 pound. It is crazy to me but I have learned to ignore the scale. You were right that keeping consistent and not giving up my body would finally adjust.
Thanks again for your help!
Stephanie"
As you can tell, she cut 4% body fat in 2 months. You can say all you want and theorize, but I have proven results. If the OP wants the same, i can put her on a similar plan where she can cut weight, maintain muscle and get fit and not just skinny.
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html0 -
I'm not a big fan of eating them all back, I've found it does not work for me. However...what you might want to do is just go day by day. If you are really hungry one day, eat 60% of them back. If you have eaten, and are not hungry, then don't eat them back that day. If you are not using a HRM, and going by MFP or machine calories, it's quite common for those to be overestimated. So, that could be where the problem is happening. Especially if you have been eating them "all" back. Perhaps, the exercise calories are overestimated. Mix that with small amounts of underestimations on calories (which can happen even when measuring, because weighing foods is more accurate); and you would get the = no weight loss.
I have not had any problems losing by eating 10-60% of them back. Give it a try. Not all of us are so lucky to be able to eat 100% of them back. Don't however, deprive, your body. If you are hungry. Eat them back. Just having a few days where you don't eat them back completely might help move things along.0 -
I've never "eaten back" my calories and think it's a daft concept. I know to lose 1lb per week I need to have a calorie deficit of 3,500 per week. I do that either by eating roughly 500 calories a day less than my body requires, or by doing 3,500 calroies of exercise per week, or a mis of both. My plan already takes into account what my goals are, so no, I don't eat back my exercise calories!!0
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