WHAT AM I DOING WRONG? (Eating back exercise calories)

veganbaum

chlorisaann, i didnt know the exercise setting thing was based on my everyday life. I set it including my exercise Lol Guess ill set it to sedentary then.

As many said, this is probably why you're having issues. Doing this AND eating your exercise calories is apparently keeping you at maintenance (because you're counting exercise twice). A lot of people do the TDEE method the helloitsdan posted above, and they are extremely successful. You could try that, or you could try the MFP way for a while (which has also been very successful for many or the site wouldn't still be here), **after correcting your settings.** You could do that until it doesn't (if it doesn't) work for you anymore. At that point you could then do the TDEE method.

missmarcy1992

Helloitsdan, Wow now I feel like ive really been hard on myself. i thought working out each day was good for me. & what makes it soo bad is that I used to workout 3 times a week and I would lose 2 lbs. Now I decided this week to workout 6 days a week and hardly no weight loss, EPIC fail. lol

Thanks

MrsSexton2013

Another "mommy lecture" (I have a 20 year old lol) .. that junk food is going to cause you issues in the long run. Sodium counts, etc.. I'm battling high blood pressure, which I didnt develop til I quit smoking. Granted, before I quit, my love is salty stuff.. I can pass on sweet items but I will cut you over a box of cheez its.. I'm paying the price for my love of sodium packed crap!!! Unprocessed is where it's at. That sodium in the junk food you are eating will also cause water retention.. which could cause you not to lose also.

missmarcy1992

Mindmovesbody , Thans I will definitely check out the group.

Prudiddy

I hardly ever do this, and I'm still losing weigh. I think the main reason is the math! by the time I work out it is usually late and I can't stand to eat another morsal. Plus you will need to measure everthing because if you don't you could be over doing it. Dangerous! If you are not extremely hungry, than eat only what is necessary, and stay concistant with your working out, I mean every stinkin day, that's when true results start to happen. Eat right/work out everday to see changes on the scale. Not all of us are cut out for this three times a week stuff, you will need to do it every day if you are desperate to see the weight come off fast. Good luck dear. Real talk sis!

sizzler0123

I was exercising every single day except Sunday.

dont workout every day.
Workout 3x a week and eat 30% below TDEE for a few weeks till you plateau.
Or eat 20% below TDEE for months till you plateau.
Or eat 30% below TDEE daily except sunday where you can have in excess of 30% above TDEE and do this for months till you plateau.

Again...dont work out every day.

So why do you say not to work out every day? Just interested by this. I work out usually 6-7 days a week but I try to vary what I do. Try to run 3-4 days a week then elliptical, walking, or Zumba on other days. I severely lack on the strength training

Helloitsdan

Helloitsdan, Wow now I feel like ive really been hard on myself. i thought working out each day was good for me. & what makes it soo bad is that I used to workout 3 times a week and I would lose 2 lbs. Now I decided this week to workout 6 days a week and hardly no weight loss, EPIC fail. lol

Thanks

Just relax and know that the rest and recovery from working out is well needed time.
Feel free to hit green carbs on these days and if you want, avoid the starches and instead enjoy the fatty stuff like nuts and avocados.
Youll find its easier to hit calories when you cut certain carbs out.
Then on workout days, hit the starches and breads/pasta hard while taking it easier on the fats.
Give and take.

Have a look at http://www.myfitnesspal.com/food/diary/Helloitsdan?date=2012-07-09.
This is a lifting day for me so starchy carbs are hit hard.
Protein and fat are in check.
+20% to TDEE for lean mass gains since i'm at the lower BF range.

Sunday was a different story..http://www.myfitnesspal.com/food/diary/Helloitsdan.
Protein and fat hit hard because im at a deficit and the fat wont get stored.
Carbs are 20% of my caloric intake with room for fun stuff still.

Savvy?

missmarcy1992

rdailey70, your'e awesome lol I definitely need to watch my sodium intake as well. I ate Cheez-itz and some Lays today and they weren't even the Baked kind LOL i was sooooooo depressed this morning after stepping on that scale.

smor27

When I ate back the exercise calories I gained. Becareful if you do.

MrsSexton2013

I LOVE cheezits. Matter of fact, I'd kill for some now. However.. had I known at 20 what I know now, I'd have been watching my sodium! It's soooo hard to get it off later in life.. it's great that you are starting now.. but watch the things that can mess you up later on, because it will catch up with you one day. Bad marriage = a lot of weight to lose before my wedding to my Mr. Wonderful Sooner is better than later.

missmarcy1992

Helloitsdan, Very Savvy indeed Lol Thanks so much

Prudiddy

omma_to_3, I set my exercise goal to Active.

Yes, that's your issue. If you are set to "active" and you selected that because of your planned exercise, then you shouldn't be eating your exercise calories back at all - it was already included in your daily calorie goal.

Like!

missmarcy1992

prudencey, I just set it to sedentary. I need a beginners handbook to MFP lol

Thanks

VirtuousVal

I was exercising every single day except Sunday.

dont workout every day.
Workout 3x a week and eat 30% below TDEE for a few weeks till you plateau.
Or eat 20% below TDEE for months till you plateau.
Or eat 30% below TDEE daily except sunday where you can have in excess of 30% above TDEE and do this for months till you plateau.

Again...dont work out every day.

BUMP

Safe this for future reference.

VirtuousVal

Helloitsdan, Wow now I feel like ive really been hard on myself. i thought working out each day was good for me. & what makes it soo bad is that I used to workout 3 times a week and I would lose 2 lbs. Now I decided this week to workout 6 days a week and hardly no weight loss, EPIC fail. lol

Thanks

Just relax and know that the rest and recovery from working out is well needed time.
Feel free to hit green carbs on these days and if you want, avoid the starches and instead enjoy the fatty stuff like nuts and avocados.
Youll find its easier to hit calories when you cut certain carbs out.
Then on workout days, hit the starches and breads/pasta hard while taking it easier on the fats.
Give and take.

Have a look at http://www.myfitnesspal.com/food/diary/Helloitsdan?date=2012-07-09.
This is a lifting day for me so starchy carbs are hit hard.
Protein and fat are in check.
+20% to TDEE for lean mass gains since i'm at the lower BF range.

Sunday was a different story..http://www.myfitnesspal.com/food/diary/Helloitsdan.
Protein and fat hit hard because im at a deficit and the fat wont get stored.
Carbs are 20% of my caloric intake with room for fun stuff still.

Savvy?

BUMP


Save this for future reference. Thanks Dan!

Helloitsdan

prudencey, I just set it to sedentary. I need a beginners handbook to MFP lol

Thanks

Sedentary is someone who doesnt move at all.
Sits on the couch.
Less than 2k steps a day....
I find it hard to believe you are sedentary.

missmarcy1992

Helloitsdan, i dont think i take 2k steps a day. I sit at the computer alot though. I do walk quite a bit at school. I park in the back of the parking lot so I have to walk a medium route. i walk the halls a bit too. But thats it. lol

babygurl48

My BMR is 2033. My TDEE is 3143. So what does that mean? Lol

Eat above your BMR and below your TDEE to lose weight.