Eating back exercise calories weekly rather than daily

KWKY

Hi everyone,

Does anybody track this as opposed to tracking it daily?

I normally exercise about three times a week, twice which are good workouts , and normally another long run on top where I burn close between 800-1000 cals.

On those days I find it very difficult to eat back the calories but then on my non exercise days I easily eat over my calorie goal. Therefore on a weekly basis I think I am fairly close to my calorie goal. (feel free to take a look at my diary)

Curious to everybody's thoughts as to whether that will cause a problem in terms of weight loss?

Thanks in advance!

PHLLLY

Hi everyone,

Does anybody track this as opposed to tracking it daily?

I normally exercise about three times a week, twice which are good workouts , and normally another long run on top where I burn close between 800-1000 cals.

On those days I find it very difficult to eat back the calories but then on my non exercise days I easily eat over my calorie goal. Therefore on a weekly basis I think I am fairly close to my calorie goal. (feel free to take a look at my diary)

Curious to everybody's thoughts as to whether that will cause a problem in terms of weight loss?

Thanks in advance!

You should see results if you have a calorie deficit by the end of your week. Losing a pound of fat/week is roughly 3500 calories. The deficit of energy expenditure and energy intake should be 500 per day for the 7 days. However, if you don't have a deficit by the end of the week, you will not see results. I can't see your weekly results but if you are still at or below your weekly goal you should be fine.

KWKY

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You should see results if you have a calorie deficit by the end of your week. Losing a pound of fat/week is roughly 3500 calories. The deficit of energy expenditure and energy intake should be 500 per day for the 7 days. However, if you don't have a deficit by the end of the week, you will not see results. I can't see your weekly results but if you are still at or below your weekly goal you should be fine.
[/quote]

Thanks for this.

I think that's my problem, I don't think the weight loss is happening fast enough, which is why I am curious as to whether I should stick to eating back all my exercise calories on the days I exercise , then sticking to goal calories on the days that I don't.

Very hard though - I have a massive sweet tooth which is not helpful

PHLLLY

fight those cravings and go for a healthy snack if you need to eat something. Read my blog on foods that keep you full longer. Some are low calorie enough you wont have to feel guilty