Ate exercise cal's back....and gained....am NOT sold!

FlaxMilk

I eat them back when I want or need them and don't stress about it otherwise. Go with the ebb and flow of your body.

omma_to_3

Either you've proven wrong everything science has ever found to be true in the known universe, or you've miscounted.

Agree! There is some miscounting going on. I am set at sedentary and eat back nearly all of my exercise calories to net 1200. It works very well because I'm very careful in my counting. I weigh my food. I use an HRM while exercising and subtract my BMR from the results.

I could be losing faster, but I'd rather be losing in a way that is sustainable over the long term. Almost 15 months for me now so it's obviously working.

omma_to_3

It also becomes less of an issue if you're only burning 200 calories while exercising. I run and bike and typically burn 600+ calories per session five times a week. WAY too many calories not to eat them back.

JeaninePaige

Like others have said, I don't eat all of my calories I gain back from exercise.
And the HRM idea for you is great.

Judysiguaw

I never eat my work out calories if I am being really strong. I would only gain weight if I did.

fueledbychange

I NEVER eat back my exercise calories and have been losing a good 2lbs a week for a few months.

dunnweb

Eat them if you're hungry. Don't force yourself to eat. Some days you will want to and some days you won't. Don't force your body either way.

ravenchick

Just curious, If not eating your exercise calories back was working for you, why did you decide to change that? I never eat mine back and it works for me. I would never change what works just because someone on this site says it worked for them. Everyone is different.

meeka472

I am an advocate of eating back none unless you are hungry and need them. If you eat back some for that reason, only eat more protein and non-starchy veggies and not carbs.

I do this as well. If I'm going over I make sure it's with protein and non-starchy vegetables and not on simple carbs.

TheMolloy

Its really good reading through the replies ... a lot of people have the same mind set as me when it comes to this type of thing (that sounded kind of snobish hey? not what im going for)

I see calories burnt as a BONUS to your journey ... even if you thrash yourself and burn mega calories a day ...

I eat to survive and live and don't take exercise into account at all when i choose what to eat ... i keep it simple stupid and say that food keeps me alive and exercise is making my weight loss journey as successful as what it is. But at the same time, if you get hungry ... then eat! Your body will tell you when it needs food or rest

I hear a lot of blah blah as well about eating back your calories, a lot of people preaching it ... and i don't believe in it to be honest. But i also don't believe in starving yourself either ... just wanted to make that clear. "But what about losing muscle instead of fat if you don't eat back your calories", yeah i don't think so either ... if you eat enough protein and the right foods it wont be a problem ... if it was then why do i still have very decent muscles in my arms, chest and shoulders after losing close to 30 kilograms (66 lbs) ? Do feel free to add me and have a look at my diary if you wanted to

After all that garble i have just written ... i also wanted to add that this is just my opinion and what im doing works for me Other people may have different opinions and will do what works for them and that is totally cool ...

ANYONE who is out there using MFP is an absolute superstar in my opinion ... we are mighty

ChristineS_51

Just read through the replies - some in favour of eating back calories, others not.

I firmly believe you need to eat at least 1200 net a day, or near that.

The suggestion to get a HRM or even a pedometer to check your activity during the day is a good idea - being a nurse you are probably more active than you think, if you are working on wards?

One thing that has not been suggested (that I could see anyway) is are you ensuring your portion size and calories ingested correct? Get some scales, measure your food, double check the nutrition count before you add it (a lot are WAY wrong).

Eat fresh unprocessed food more often than processed packaged food. Eat more fruit n veg. Watch your sodium.

Good luck!

FlaxMilk

I believe in eating at least 1200 calories for nutrients sake, but I don't worry about netting less than that. Many diet plans have recommended 1200 calorie intake for women and don't qualify that as a net 1200.

jms3533

I eat back most of my exercise calories and that is working for me. I do use an HRM for my cardio, and am very active. Also weigh and measure all my intake, and record everything that goes in my mouth.

Petefry1

I don't believe in eating back ex. If I did I know I'd gain. Ex cals to me are a bonus and I try not to go over my normal cals. However of I've had a good day or even week, I'm not fussed about going over occasionally.

EQHanks

I have a heart rate monitor and I think its very accurate for calories burned. With that, I will eat my usual amount and then if I'm hungry eat more.

AllDIVA

Hi there. My personal trainer told me ABSOLUTELY NOT. Calories in vs calories out. This is the only site I have seen that does that also. He watches my food log like a hawk. Why add the calories back in? There are people that are not going to agree with me or my trainer. What I do know is this. When I stay with in my calorie allowance or at least very close to it, and work out... I do very well. On July 15 I weighed in at 234.4 for a weight lost contest at my gym. I weighed in Tuesday July 24 at 229.4. I did not intentional add any calories back. I have only been able to work out 1 day this week and I weighed in at my doctors office today at 227. Try it without adding the calories back. Try not to go over much if you do. See how it works for you. Good Luck!

fairc3jam

Sooooo....I kept reading you should "eat your exercise calories back....which I had never heard of until this site....so the past 2 weeks, I tried it . Week # 1, lost 0.8 (much less than previous)...week #2, gained back the 0.8.....ugh!....and I worked out EVERYDAY!

Soooo.....am rethinking that advice. I think I wil eat only 1/2 of my exercise calories back in the next 2 weeks and see what happens.....what are your thoughts on that?

My goal is to have calories left between food and exercise. No real number goal, just as long as I'm not in the red! Didn't track cals during 1st month of P90x and lost nothing. Now 3/4 thru month 2 and lost 2lbs already. Nt much for some but enough for me.

veganbaum

If you actually have MFP set to lose 2lb/week that means you already have a 7,000 calorie weekly deficit before exercise. In order to gain "weight" (not water weight) you would have had to eat (7,000 calories + the workout calories that made a bigger deficit + extra to gain .8lb (so whatever .8 of 3,500 calories is)). I mean, that's simplifying it, but you get the idea. So - did you eat that much?

If my numbers are wrong, please someone correct them but I'm pretty sure that's right. Eating back 50-75% should be a safe buffer for inaccuracies.

amanda_ataraxia

I think MFP really overestimates the amount of calories, as do most exercise machines. That's why I'm wary of eating back exercise calories!

I agree with this!

Most of the time, I do not eat any of the calories back. I also do not log,"accidental," exercise. I only eat calories back when I know I would still be safe with the overestimation.

wild_wild_life

To those who say they do not "believe in" eating exercise calories -- do you know what your deficit is? Do you understand how MFP came up with your calorie goal? MFP comes up with your calorie goal based on a certain deficit BEFORE EXERCISE. In other words, if you dont exercise, you should lose X amt per week (whatever you set it to). This defcicit is safe and healthy. If you then burn more calories and don't eat more, your deficit is larger. This may be fine, or it may make your deficit too large. Eat them or don't eat them, but a deficit of over 1000 per day is considered too aggressive for sustainable, healthy weight loss. Just be smart about it.

MindyG150

Never aim to eat back...just saying.

davisrl0

I allow myself to eat a little more when I exercise hard, but I never eat back all the calories. It seems completely counterproductive to me.

Athijade

One way or another, 2 weeks is NOT enough time by far to see any sort of "real" difference. Give it a month at a minimum. That is simply no where near enough data to see what it does.

And I always eat them back and lose just fine. If you use MFP correctly, you should be eating them back.

FlaxMilk

To those who say they do not "believe in" eating exercise calories -- do you know what your deficit is? Do you understand how MFP came up with your calorie goal? MFP comes up with your calorie goal based on a certain deficit BEFORE EXERCISE. In other words, if you dont exercise, you should lose X amt per week (whatever you set it to). This defcicit is safe and healthy. If you then burn more calories and don't eat more, your deficit is larger. This may be fine, or it may make your deficit too large. Eat them or don't eat them, but a deficit of over 1000 per day is considered too aggressive for sustainable, healthy weight loss. Just be smart about it.

Yes, one reason I am flexible with it is because MFP estimates my deficit to only be about 200 calories on 1200 calories.

tlnurse

Thanks everyone for your input. I think I will go ahead and try to only eat 1/2 as recommended by several people......and check into a HRM for more accurate calorie burn estimates!

I really appreciate all of your help!:drinker:

meerkat70

To those who say they do not "believe in" eating exercise calories -- do you know what your deficit is? Do you understand how MFP came up with your calorie goal? MFP comes up with your calorie goal based on a certain deficit BEFORE EXERCISE. In other words, if you dont exercise, you should lose X amt per week (whatever you set it to). This defcicit is safe and healthy. If you then burn more calories and don't eat more, your deficit is larger. This may be fine, or it may make your deficit too large. Eat them or don't eat them, but a deficit of over 1000 per day is considered too aggressive for sustainable, healthy weight loss. Just be smart about it.

Yes, one reason I am flexible with it is because MFP estimates my deficit to only be about 200 calories on 1200 calories.

Flaxmilk, I know you're already quite svelte and petite, but have you checked that in other calculators? It sounds very restrictive.

Blayzn10Tiffers

This is something I will never understand. People stress so much about calories but dont really eat the right things anyway. Eat when you are hungry and not just to eat your calories. Eat healthy foods like fruits and veggies and lean meats and you wont have to worry about gaining weight. Dont snack on sugars and carbs and only eat what your body truly NEEDS, not what you WANT. At that point, you wont have to worry about what your caloric intake is... sound about right????

Athijade

This is something I will never understand. People stress so much about calories but dont really eat the right things anyway. Eat when you are hungry and not just to eat your calories. Eat healthy foods like fruits and veggies and lean meats and you wont have to worry about gaining weight. Dont snack on sugars and carbs and only eat what your body truly NEEDS, not what you WANT. At that point, you wont have to worry about what your caloric intake is... sound about right????

No. You can get fat if you eat too much fruit, vegetables, and lean meats. You can also not get enough nutrients if you under eat your calories even if you are eating those foods. Plus, sugar and carbs are not the devil.

newmooon56

I have never been a fan of eating back all of your exercise calories back. I see exercise calories as being more of a buffer which allows you to go over your daily goal by a few calories. But if you are eating back all of your exercise calories I think you are on a slippery slope unless you have a lot of weight to lose and your caloric target is high to start off with.

This ^^^ I love when Im reading boards and someone just comes up with the perfect most exact answer.

manderson27

Sometimes I eat them all sometimes I don't eat any, just depends on how hungry I am. Still losing weight though so don't think it is affecting that.