Eat exercise cals?

vim_n_vigor

WOW I was under eating by A LOT! You think I will gain weight by increasing cals? Or just bust this plateau?

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amyy902

id probably say eat them back if you can. not eating them back wont make you bigger, but you need to keep youre fuel up, like a car, if you replace the oil and the petrol keep the windscreen fluid topped up tyre pressures good its going to run better. well your body pretty much goes on the same principle. keeping the energy level up through healthy foods will help your body work more efficiently. BUT be carefull you dont over estimate the amount you work out because obviously that would be counter productive in the long run as is underestimating portion controlll!!

i dont really track calories too much myself, but i do eat what i want when i want and i keep my meals regular, if i do a work out i'll take on a banana before hand and then have a small snack afterwards. but tracking is a great way to get to know your own body i think.

good luck ln your journey, stay healthy and have fun

apriltrainer

An old personal trainer said I could eat my exercise cals in form of a protein shake he was trying to sell me or else I'd go into starvation mode. He saved me from starvation mode but I ended up being 20 lbs heavier and nope...it wasn't all muscle.

I try not to eat my exercise cals. I continue to lift HEAVY. I don't do any cardio because I don't want to fall into that trap of thinking that allows me to eat more.

Shock_Wave

I eat back every single exercise calorie because

1. I want to lose FAT not muscle. Feed the muscle.
2. I'm over 50 & cannot afford to lose muscle ... even if I were to lose weight more quickly (not eating calories back may cause plateaus)
3. I use a heart rate monitor .... so my exercise calories are not overstated. Be careful if your "calories burned" are taken from a piece of equipment (or MFP even) some things are overstated

This one time in band camp I exercised and I didn't eat back every single exercise calorie and missed it by like 3 or 5 cals and later that night Darth Vader came down from planet Vulcan and told me that if I didn't eat every single exercise calorie back that he'd melt my brain.




OP Make sure you try to eat them back or this could happen to you too.:drinker:

apriltrainer

The last time I wore my heartrate monitor running (back in Feb) it told me I was burning 50 cals per mile(I have the polar ft60 calibrated for myself). ONLY 40!!!

Then i went on the machine which told me I burned 100...

I am pretty sure the polar was right and the MACHINE was wrong.

No wonder I was gaining weight...that's when I was "eating" my cals.

Most people are not exercising like proathletes and are overestimating their caloric burn.

You really think you burned 600 calories an hour reading that magazine on the treadmill? Go ahead and eat them calories then...

paintlisapurple

I eat back every single exercise calorie because

1. I want to lose FAT not muscle. Feed the muscle.
2. I'm over 50 & cannot afford to lose muscle ... even if I were to lose weight more quickly (not eating calories back may cause plateaus)
3. I use a heart rate monitor .... so my exercise calories are not overstated. Be careful if your "calories burned" are taken from a piece of equipment (or MFP even) some things are overstated

If you don't mind my asking...How do those heart rate monitors work exactly? I've seen that term a few times and am thinking about getting one so I know exactly what I'm burning.

taso42

You really think you burned 600 calories an hour reading that magazine on the treadmill? Go ahead and eat them calories then...

Actually 600 is about what I would burn if I was on the treadmill for an hour. But I'm sure as hell not reading any magazines. Always "eat back the calories" and of course it works, because it's simple math, and my numbers are well dialed in.

olee67

Losing weight is relative. Most people lose a lot of weight when they start out on a new plan... What's the most operative word in that sentence? NEW! And, as human nature has it, if it ain't broke, don't fix it. Right? Right!

After time, your body adapts. If you are under eating, you will initially lose weight from fat. At homeostasis, your body pretty much only uses what fat it needs and stores the rest it doesn't. When you start a NEW program, your body continues to do the same routine. Alas, you lose fat. Then, your body will start to figure out how to harvest energy elsewhere and hang onto that fat (starvation mode). Usually, it turns to calorie rich tissue. Muscle, bone (yes bone), and organs....

Let's say, for example, you have a 1400 cal/day goal. You do a workout and burn 600 cals. If you only eat 1400 cals, that leaves you at 800 calories for the day. That's the same as eating only 800 calories on a non workout day... Does that sound like a healthy thing to do?

It doesn't sound like the right thing to do, but, it is.

apriltrainer

You really think you burned 600 calories an hour reading that magazine on the treadmill? Go ahead and eat them calories then...

Actually 600 is about what I would burn if I was on the treadmill for an hour. But I'm sure as hell not reading any magazines. Always "eat back the calories" and of course it works, because it's simple math, and my numbers are well dialed in.

Most of the people at my gym, and I gather at MOST gyms are EAting back the calories because that's what the machines tell them to. ANd yes, I keep having people ask me why they can't lose weight. Maybe your numbers are dialed in but the vast majority of America is not..thus our horrendous obesity problem. The other problem is not exercising with appropriate intensity and overestimating THAT as well...but I guess that's for another forum post.

I know that if I put my actual activity in it would tell me to eat 2600 cals. ANd MFP has told me to eat that much so I just stopped logging it.

I don't do cardio but I do strengh training and outdoor activities(I'm also a personal trainer and a nurse so I am on my feet CONSTANTLY) and there is no way I would want to eat back those cals. NO Freaking way. When I did that I got heavy. Starvation mode? Nope.

taso42

You really think you burned 600 calories an hour reading that magazine on the treadmill? Go ahead and eat them calories then...

Actually 600 is about what I would burn if I was on the treadmill for an hour. But I'm sure as hell not reading any magazines. Always "eat back the calories" and of course it works, because it's simple math, and my numbers are well dialed in.

Most of the people at my gym, and I gather at MOST gyms are EAting back the calories because that's what the machines tell them to. ANd yes, I keep having people ask me why they can't lose weight. Maybe your numbers are dialed in but the vast majority of America is not..thus our horrendous obesity problem. The other problem is not exercising with appropriate intensity and overestimating THAT as well...but I guess that's for another forum post.

I know that if I put my actual activity in it would tell me to eat 2600 cals. ANd MFP has told me to eat that much so I just stopped logging it.

I don't do cardio but I do strengh training and outdoor activities(I'm also a personal trainer and a nurse so I am on my feet CONSTANTLY) and there is no way I would want to eat back those cals. NO Freaking way. When I did that I got heavy. Starvation mode? Nope.

On your feet all day, lifting heavy, yet according to your food diary you eat 1300 cals/day? So you're netting, what, 900 or so? Hopefully you're underestimating your food intake. And I sure hope none of your clients are taking nutritional advice from you.

apriltrainer

You really think you burned 600 calories an hour reading that magazine on the treadmill? Go ahead and eat them calories then...

Actually 600 is about what I would burn if I was on the treadmill for an hour. But I'm sure as hell not reading any magazines. Always "eat back the calories" and of course it works, because it's simple math, and my numbers are well dialed in.

Most of the people at my gym, and I gather at MOST gyms are EAting back the calories because that's what the machines tell them to. ANd yes, I keep having people ask me why they can't lose weight. Maybe your numbers are dialed in but the vast majority of America is not..thus our horrendous obesity problem. The other problem is not exercising with appropriate intensity and overestimating THAT as well...but I guess that's for another forum post.

I know that if I put my actual activity in it would tell me to eat 2600 cals. ANd MFP has told me to eat that much so I just stopped logging it.

I don't do cardio but I do strengh training and outdoor activities(I'm also a personal trainer and a nurse so I am on my feet CONSTANTLY) and there is no way I would want to eat back those cals. NO Freaking way. When I did that I got heavy. Starvation mode? Nope.

On your feet all day, lifting heavy, yet according to your food diary you eat 1300 cals/day? So you're netting, what, 900 or so? Hopefully you're underestimating your food intake. And I sure hope none of your clients are taking nutritional advice from you.

Unfortunatly I can't give my clients any Nutritional advice. I am not a nutritionist. I am a personal trainer. I can devise a kick *kitten* workout program....but I know what works for me and some of my very close clients that I feel I can share it with would get me in trouble because it's not the status quo.

And unfortunatly I send them to a nutritionist who tells them to eat a hell of alot of whole grain carbs....and my hands are TIED.

Shock_Wave

LOL Taso as soon as you wrote that post she changed her profile picture. The forces are strong with you sir. :laugh:

apriltrainer

speaking of nutritional advice...at a former gym I worked at I was PUNISHED for not meeting my protein shake quota. Why would I give the same darn protein shake to a guy that wants to build huge mass and give that same shake to a woman who is trying to lose babyweight??

I got dinged for it. I had to do all these after work seminars on nutrition.

But all they wanted me to do was line the gyms bottom line and make people feel they had to eat 6 times a day plus that after workout protein shake.

EThically I could not do it.

I left that gym where I can concentrate on workouts and not about protein shake quotas. Sending them to a nutritionist is MUCH better than sending them to snake oil supplement sales people so they can EAT their exercise cals.

apriltrainer

LOL Taso as soon as you wrote that post she changed her profile picture. The forces are strong with you sir. :laugh:

I have to prove I KNOW what I am talking about.

DOES THAT PICTURE look like I STARVED?

I have other pictures of me too. I have a FAT picture with me in a black bathing suit when I was eating 6 times a day...go look at that and tell me if eating my exercise cals works. I can also send you pics of me from other competitions if you would like

lenema

bump-how it works.

Shock_Wave

LOL Taso as soon as you wrote that post she changed her profile picture. The forces are strong with you sir. :laugh:

I have to prove I KNOW what I am talking about.

DOES THAT PICTURE look like I STARVED?

I have other pictures of me too. I have a FAT picture with me in a black bathing suit when I was eating 6 times a day...go look at that and tell me if eating my exercise cals works. I can also send you pics of me from other competitions if you would like

oh yeah well I put in a picture too on my post here to prove I know what I am talking about but I am really not sure if that posting picture thing to prove you know what you are talking about holds water so to speak. :laugh: But if the OP goes by what the concensus of people here are saying which is what MFP recommends then OP will be on the right track. If I would have taken your advice to the situation as you can clearly see in my post I would have had my brains melted.
:Have a nice day! :flowerforyou:

findingme07

Imagine it this way...

You body is the pot, the water is fat, wood logs are food, and the fire is your metabolism. The more wood you have on the fire, the hotter the fire gets... But, too little wood, and the fire slows down to a smolder... Too much wood and the fire slows down because it gets choked out... The hotter the fire, the more the water boils. The more the water boils, the more steam it creates. Steam is water "burning." By working out, you are adding gasoline to the fire. This burns more water. But, when the gasoline is all gone, the fire slows down and more wood has burned than it normally would over the same period of time. Beause of this, it burned more wood. If in a normal day, without working out, you would burn 4 logs... With a work out, your fire would be out before the end of the day. You need to add a 5th log to keep the fire burning all day.

well said!

apriltrainer

I am also an intermittent faster so I am used to not being part of the status quo. IT's not supposed to work. I'm supposed to be starving and losing muscle mass. I know that people like me are in the minority.

I am not saying eating up to your exercise cals won't work....but I think most people OVER ESTIMATE their caloric burn.

So when they say they are eating up to their exercise cals..they are actually OVER EATING.

taso42

speaking of nutritional advice...at a former gym I worked at I was PUNISHED for not meeting my protein shake quota. Why would I give the same darn protein shake to a guy that wants to build huge mass and give that same shake to a woman who is trying to lose babyweight??

I got dinged for it. I had to do all these after work seminars on nutrition.

But all they wanted me to do was line the gyms bottom line and make people feel they had to eat 6 times a day plus that after workout protein shake.

EThically I could not do it.

I left that gym where I can concentrate on workouts and not about protein shake quotas. Sending them to a nutritionist is MUCH better than sending them to snake oil supplement sales people so they can EAT their exercise cals.

Clearly you're bitter about weird protein shake salespeople trying to get you to push their shakes. I would be too. But that has nothing to do with the topic at hand, which is "eating back exercise calories" in order to maintain a constant calorie deficit.

apriltrainer

well, that's the schtick we had to tell people so we could sell them protein shakes. Tell them they burned this much...blah blah blah and they needed this postworkout recovery drink..blah blah. Internally I knew it wasn't true. I knew most people weren't burning that much during the workout.....and still we personal trainers at this big box gym were told to warn our clients about the dangers of starvation mode.

mitch16

I try not to eat my exercise calories back, if I can help it. The last time I was active on mfp I followed the rules and so I did eat them, and my weight loss was extremely slow. I'm not a huge fan of weighing every single ounce of food that I eat every day, so I go on the assumption that I am underestimating my calories in and my exercise calories are my buffer. So maybe I am really eating them, and just don't know?

Mogwai1985

Yes, you need to replace the calories that you burn off from exercise.

sunnyflower1177

bump!

Shock_Wave

Yes, you need to replace the calories that you burn off from exercise.

^This is especially true if you are going by MFP recommendations...why? Simply because MFP already puts your overall daily calories in a healthy weight loss deficit or in other words a healthy weight loss diet plan.

If you choose not to follow the plan then you do so at your own risk..



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[/img]

Blessedbythebest1

It sounds to me like you have reached your "Plateau" doing what you did before isn't going to work now. All of our bodies do that you have got to change up your routine...change your workout to push even harder, do different exercises not the same ones (your body gets use to the same thing and it will not challenge you" and you may need to adjust your calorie intake. Everybody is different. I don't think its your cheat day...we need that!

lizzard31

MFP tells me to eat 1300 cal per day if I want to lose 1 lb per week. MFP says my BMR is 1440. Can this be right? I dont understand how if to lose 1 lb per week I need a calorie deficit of 500 calories that I should be eating 1300 cal if my BMR is 1440.

NWCountryGal

My understanding is that not eating your exercise calories is ok as long as it doesn't put you below 1200 per day. What I mean is, if you have a net calorie of 1200 and you burn up 200 calories that means you only hold onto 1000 which is too low according to many. But with a doctors advice I guess it can be ok.

I believe in the "eat more to lose weight" methods. But I have yet to prove it as I have been maintaining my weight. I just started to drop my daily calorie intake to less though so we will see what happens:)

Glad you are here and best wishes in the journey:)

denise:drinker: :drinker:

I try not to eat my exercise calories, but it is nice to know they are there if you need them.
Of course this is only my 4th day!! LOL

hmuh

If you're hungry, eat em up! They're delicious!

nannabannana

This comes up again and again...
MFP suggests a daily net calorie intake to result in 1 lb of weight loss per week.
1 pound equals 3500 calories.
3500 divided by 7 days equals 500 calories per day. Our MFP daily number already has that 500 calories subtracted.
When we exercise, that green number goes up, because MFP expects us to eat back your exercise calories to keep your net daily calorie intake steady; that's how MFP works. Read this to learn more.
http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again
And This:
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat
http://www.myfitnesspal.com/blog/TrainerRobin/view/myth-or-fact-calories-in-versus-calories-out-3500-calories-one-pound-and-should-i-eat-my-exercise-calories-62012
http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works
http://www.myfitnesspal.com/topics/show/231636-the-eating-when-you-re-not-hungry-dilemma
http://www.myfitnesspal.com/topics/show/175241-a-personal-view-on-exercise-cals-and-underfeeding
http://www.myfitnesspal.com/topics/show/302589-eat-more-to-lose-more-explained

Just follow the MFP recommendations for healthy, steady and lasting results.
You could reduce quicker, but what would be the quality of that weight loss?
It could lead to increased muscle loss, and that stifles metabolism.
No, eat right, exercise - both cardio and resistance, lose weight in such a way that maintains health and preserves lean body mass which burns more calories at rest.
Good luck to you.:flowerforyou:
All Is Possible!

LIKE..Eat more to weigh less....:)

cdhindu

I don't always eat the calories I burned during exercise. I've only been doing this a little while but i find it slows the weight loss just a little and I have 60lbs to go. If I don't eat those calories I can lose 2 lbs a week.