Eating back Excercise Calories
Klpratt38
Posts: 4
So, I have been trying to eat back some of my excercise calories and was wondering how to do it without going overboard. I am trying to eat every 3-4 hours and nothing after dinner. That is making it hard to fit in more snacks throughout the day. I eat breakfast at around 9 am, then lunch around 11:30 or 12:00 pm, an afternoon snack around 3pm and then dinner between 6:30 and 7:00 pm. I have heard you shouldn't eat after 7:00pm. I don't want to make my meals huge just to add calories. I am trying to be conscious about eating clean...just need some ideas.
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Replies
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There is no reason to not eat after 7!0
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I dont eat them back.To my way of thinking,if I workout two hours a day to burn calories why on earth would i want to eat them back?Whats the point in that?Some people think you have to eat every calorie this site gives you,I dont agree with this theory.Good luck in your journey.0
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Maybe include some higher calorie but whole foods, like nuts or avocados that will increase your calorie intake but not to the extreme, and they are good for you.0
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My personal opinion, if you're not hungry, and you're losing weight at a rate that seems reasonable to you, you shouldn't feel obligated to eat more. You're body will generally let you know if it's not happy with what you are giving it.0
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Not eating in the evening is a myth. Latest studies have proven it wrong. Problem is people tend to eat more in the evening. If you have the amount under control there is no problem with an evening snack and if you have one you are much less likely to feel the need to raid the refrigerator late at night.
http://nutrition.about.com/od/askyournutritionist/f/nes.htm0 -
Eat after 7. There's no reason not too.
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html
Eat when you're hungry but make sure to eat 'healthy", eg. Brown rice, chicken, veggies...0 -
There is no reason not to eat after 7. I eat my dinner at 8:30 and usually have ice cream at midnight, right before going to bed. Unless it causes problems for you sleeping wise, eat when you want.0
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my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels0
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I have been trying to decide rather or not to eat back the calories because i haven't been losing. However several on here have lost a lot more when they did eat back the exercise calories. Most days i want to eat them bc 1200 is so very hard to stick to. Im leaning towards that its best not to eat them back at least not all. That being said if you are having trouble fitting them all in maybe see how you do without eating back all the exercise calories.0
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my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels
Not true, unless you are eating more than your maintenance calories. If u are eating at a deficit you will not put on weight whatever time you eat.0 -
This is not true. Your dietician needs to check their facts.my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels0 -
I think it just depends on the person - I have heard that you can eat your cals back too ....my bmr is 1550 the cals they have me set at is 1200...I tried eating just the 1200 the first week and lost 3 lbs.....the next week I tried eating between my BMR and TDEE (2200) and exercising -didnt lose anything. lol I think sometimes the more we worry and fret the less this will all work as stress about anything causes a raise in cortisol which causes fat stores to rise.....I have been trying to decide rather or not to eat back the calories because i haven't been losing. However several on here have lost a lot more when they did eat back the exercise calories. Most days i want to eat them bc 1200 is so very hard to stick to. Im leaning towards that its best not to eat them back at least not all. That being said if you are having trouble fitting them all in maybe see how you do without eating back all the exercise calories.0 -
Eat after 7. There's no reason not too.
http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html
Eat when you're hungry but make sure to eat 'healthy", eg. Brown rice, chicken, veggies...
I always feel icky if I eat that late....but I usually am in bed by nine so i dont really have the time to digest my food I dont think.0 -
I don't eat or drink after 6:30 because I have horrible dreams if I do and I have to get up in the wee hours to go to the bathroom...which I hate.
I don't eat back my exercise calories because I put the exercise in at the very end of the day and then I don't have to get confused or do subtraction. But, I am still in the losing stage and will have to re-evaluate when I get to goal.0 -
This is not true. Your dietician needs to check their facts.my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels
And what is YOUR education to be able to say this... Something you read on the internet? sigh... if I even LOOK at food in the evening I gain... I am a firm believer in not eating after 7pm...0 -
I'd agree with others that say that eating after 7 won't hurt your weight loss progress. It gets lumped into the same category as needing to eat breakfast to lose weight. Those are personal preferences and the key is to do what works for you.
However, if you really don't want to eat after 7, then you can add higher calorie clean foods into your diet. Peanut butter is a great one that won't make you feel like you're eating more, but will add calories. Avocado, nuts, cheese... not too filling, but will add calories. My favorite way to use up my leftover calories is a bowl of ice cream before bed! :happy: LOL
Eating back exercise calories is a good idea because it keeps your metabolism boosted and helps you to prepare for maintenance. That's not to say that you can't lose weight if you don't eat them back, but (IMO, and I think others as well) you're conditioning your body to function on a smaller amount of calories, regardless of your activity level.
I guess it all boils down to... do whatever works for you which will allow you to live optimally and maintain your progress when you reach your goal! Good luck!:flowerforyou:0 -
There is no reason to not eat after 7!
^^^^ THIS!!! There is no reason not to eat after 7!! I do it ALL the time. I don't get home from work until 6, I'm working out by 7, and dinner is sometimes not until 9!!! It has NEVER hindered my progress. If the body is hungry and need fuel it doesn't matter what time it is...my kitchen is always open.0 -
my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels
Not true!!!!!0 -
This is not true. Your dietician needs to check their facts.my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels
And what is YOUR education to be able to say this... Something you read on the internet? sigh... if I even LOOK at food in the evening I gain... I am a firm believer in not eating after 7pm...
Common sense. Experience. Over 140lbs of it. Where's your info from, hmmm? Magazines and other crapola that tell you not to eat in the evening? That where you get that lovely attitude as well? Your body doesn't dictate the time of day. It doesn't suddenly go "ermahgerd, it's after 7, that food is going straight to your thighs" or whatever. That's not how the human body works. Science fail.
More than likely, people eat extraneous foods and stuff with crappy nutritional content in the evening. And overindulge. Hence the gain. If you're within a decent calorie allowance and at a good macro ratio, you can eat whenever you bloody well please. I do, and it's worked for me for years. If you personally gain by eating anything late at night regardless of nutrition, you're either a medical marvel or dishonest about what you eat.0 -
I work late, so I try to eat my "dinner" at work before I leave. Then, after my workout, I often make myself some eggs (protein) after I get home. By this time, it's near 10 p.m. It works for me.
I think the bottom line is to find what works best for you. Everyone is different...so focus on YOU and get there through some trial and error. Good luck to you! :happy:0 -
try adding higher cal, packed with good nutrition snacks such as nuts, nut butters, ect.
A handful of almonds will get you right up where you need to be.
I don't eat back all unless I'm hungry
But I also make sure i net 1200+0 -
I set my daily calories to include my proposed exercise so I don't have to think about eating back anything
I used scooby's calculator (google it)0 -
Everyone is different. Some people have trouble wit carbs, others salt, others cheese..I think every body has different triggers.
IF you want to eat some of your calories back:
try small amounts of nuts or greek yogurt.
Make a smoothie
Veggies and hummus
half a sandwich
apple with peanut butter
I find I need to eat some of them back depending on my work out for that day. I have had days where I did 2 classes and then went on a bike ride with my family..and mowed the lawn.. so on those days I will eat a little more.
I cannot eat heavy stuff at night..it makes me gain weight. I can have popcorn or a fudsicle but thats about it.
Best of luck!0 -
I have been trying to decide rather or not to eat back the calories because i haven't been losing. However several on here have lost a lot more when they did eat back the exercise calories. Most days i want to eat them bc 1200 is so very hard to stick to. Im leaning towards that its best not to eat them back at least not all. That being said if you are having trouble fitting them all in maybe see how you do without eating back all the exercise calories.
I eat at least half my exercise calories back, especially if I am hungry, sometimes more. I use a HRM so I have a better of idea of what I am actually burning. This is a lifestyle change, therefore, I am eating like I want to be able to eat the rest of my life. That being said, I eat around 1550 calories without exercise calories. I have never been on 1200 calories, I would not be able to handle it!!!0 -
This is not true. Your dietician needs to check their facts.my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels
And what is YOUR education to be able to say this... Something you read on the internet? sigh... if I even LOOK at food in the evening I gain... I am a firm believer in not eating after 7pm...
Common sense. Experience. Over 140lbs of it. Where's your info from, hmmm? Magazines and other crapola that tell you not to eat in the evening? That where you get that lovely attitude as well? Your body doesn't dictate the time of day. It doesn't suddenly go "ermahgerd, it's after 7, that food is going straight to your thighs" or whatever. That's not how the human body works. Science fail.
More than likely, people eat extraneous foods and stuff with crappy nutritional content in the evening. And overindulge. Hence the gain. If you're within a decent calorie allowance and at a good macro ratio, you can eat whenever you bloody well please. I do, and it's worked for me for years. If you personally gain by eating anything late at night regardless of nutrition, you're either a medical marvel or dishonest about what you eat.
Then I suppose you can categorize me under medical marvel. I dont know if I am sensitive to everything under the sun after years of yoyo dieting, but the other day I ate one bag of edamame...140 calories at 9pm before bed and Ive weighed 2lbs more ever since. I know it makes no sense, but it happens to me all.the.time. If I want to lose this last 20lbs, I have to go to bed hungry...0 -
This is not true. Your dietician needs to check their facts.my dietician told me not to eat past 6. Your body retains that as fat. The only exception is for diabetics, They need to because of blood sugar levels
And what is YOUR education to be able to say this... Something you read on the internet? sigh... if I even LOOK at food in the evening I gain... I am a firm believer in not eating after 7pm...
Common sense. Experience. Over 140lbs of it. Where's your info from, hmmm? Magazines and other crapola that tell you not to eat in the evening? That where you get that lovely attitude as well? Your body doesn't dictate the time of day. It doesn't suddenly go "ermahgerd, it's after 7, that food is going straight to your thighs" or whatever. That's not how the human body works. Science fail.
More than likely, people eat extraneous foods and stuff with crappy nutritional content in the evening. And overindulge. Hence the gain. If you're within a decent calorie allowance and at a good macro ratio, you can eat whenever you bloody well please. I do, and it's worked for me for years. If you personally gain by eating anything late at night regardless of nutrition, you're either a medical marvel or dishonest about what you eat.
Then I suppose you can categorize me under medical marvel. I dont know if I am sensitive to everything under the sun after years of yoyo dieting, but the other day I ate one bag of edamame...140 calories at 9pm before bed and Ive weighed 2lbs more ever since. I know it makes no sense, but it happens to me all.the.time. If I want to lose this last 20lbs, I have to go to bed hungry...
One bag of edamame at 140 calories will not make you gain 2 lbs. You need 7000 calories over your maintenance calories in order to gain 2 lbs.
If you are holding on to an extra 2lbs it is likely water weight.0 -
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One bag of edamame at 140 calories will not make you gain 2 lbs. You need 7000 calories over your maintenance calories in order to gain 2 lbs.
If you are holding on to an extra 2lbs it is likely water weight.
[/quote]
I know it makes no sense, and I know the math. but it happens to me all the time.0 -
Okay your scale weight might be up for whatever reason, but it is not actual weight that you have gained....at least not from your edamame after 7:00. It's physically impossible to gain an actual 2 lbs from 140 calories.0
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http://www.livestrong.com/article/482737-why-not-to-eat-after-7-p-m/
http://www.fitsugar.com/Eating-After-7-pm-Wont-Cause-Weight-Gain-7013525
http://www.britannica.com/blogs/2009/04/top-10-diet-and-food-myths/
http://www.shapefit.com/how-long-before-bed-stop-eating.html
http://medweb.mit.edu/pdf/late-night-eating.pdf0 -
I think the underlying issue isn't when or even what you eat necessarily (although some foods do cause us to retain water temporarily or affect our hormones negatively).
I think the issue is that your body is responding to a change in your normal routine.
Many people see a big jump in weight after a weekend. Generally, it's not because they actually eat thousands of calories that causes the body to store pounds of fat, but because we tend to eat differently and have a different activity level on the weekend. After they go back to their normal cycle, the numbers on the scale go back to where they belong.
If you were to eat edamame every night, you wouldn't see a 2 lb. gain every morning afterwards. Eventually, your body would adjust to the new habit and your weight would level out, provided you're still eating the correct amount of calories.
But, honestly, it's not really an issue either way. If not eating in the evening is what you feel works for you and helps you live optimally, then go for it!
Edited to fix typo!0
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