i am concerned

smae1980

I feel like I read a lot of posts from people asking whether they should eat their exercise calories or not, or how many calories they should consume to lose large amounts of weight quickly. Many people are eaing 1200 to 1300 cals a day and exercising to burn 300 or 400 cals and not eating to compensate for that energy burned. I feel like many people are verging on eating disorders based on the posts they are placing on this topic. It's very frusterating to see so many people use this site that's been set up as a tool for us to aid in adopting a more healthy lifestyle to potentialy cause harm to their health. I urge anyone who is unsure to please talk to your doctor! I am 5'4" , 29 and female. I do 30 min of cardio every day, and 20-40 min of strength training 3-5 times a week. I eat 1700-1800 cals a day and that is my calories calculated with my deficit for weightloss with most of the exercise calories burned added back in. I have lost 8 lbs since the end of january when i started. It is possible to lose weight without starving yourself. If you can't eat all the extra, you need to consider eating higher calorie foods. your body needs calories from food to make energy for your body to function properly. Again if you are taking in 1200-1300 cals a day, exercising and not getting those calories back, just ask your doc if he/she thinks that's a good idea

msarro

I feel like I read a lot of posts from people asking whether they should eat their exercise calories or not, or how many calories they should consume to lose large amounts of weight quickly. Many people are eaing 1200 to 1300 cals a day and exercising to burn 300 or 400 cals and not eating to compensate for that energy burned. I feel like many people are verging on eating disorders based on the posts they are placing on this topic. It's very frusterating to see so many people use this site that's been set up as a tool for us to aid in adopting a more healthy lifestyle to potentialy cause harm to their health. I urge anyone who is unsure to please talk to your doctor! I am 5'4" , 29 and female. I do 30 min of cardio every day, and 20-40 min of strength training 3-5 times a week. I eat 1700-1800 cals a day and that is my calories calculated with my deficit for weightloss with most of the exercise calories burned added back in. I have lost 8 lbs since the end of january when i started. It is possible to lose weight without starving yourself. If you can't eat all the extra, you need to consider eating higher calorie foods. your body needs calories from food to make energy for your body to function properly. Again if you are taking in 1200-1300 cals a day, exercising and not getting those calories back, just ask your doc if he/she thinks that's a good idea

You are so very, very, very right.
Losing weight quickly is a pipe dream, and it makes people do things which can REALLY screw themselves up. Yes you can lose at 1200 calories a day until you plateau - and you will plateau - and are scratching your head wondering why the weight won't come off. Its because your body is keeping you alive.

People need to stop and think - many of us who are here for weight loss have been overweight our entire lives. It didn't happen overnight. If it took years of gradual weight gain to end up where you are, what makes you think a few months of rigorous exercise and hugely restricted diet is healthy? Maintainable? Realistic?

Slow and steady wins this race. I have been at this for 4 years now. Sure I could have cut out everything I enjoy eating, and exercised like a madman every day. But what about when I hit my goal? What then?

I wish I could stricken the 1200 calorie a day limit from people's minds here. I know Banks has posted about it in his blog. Set realistic maintainable goals. 1 pound a week is fine. Yes we want to lose 2, but you know what? Just be patient.

Ok, vent over.

K1sses

i absolutely agree with you! I usually bypass those post if I come across them. I commend you for speaking up. Most will continue to follow that unhealthy method, but will painfully learn that the second they stray from starving (b/c that is what they are doing to themselves), the weight will come back with a vengeance.

kbarn009

See I was asking that question too. I did weight watchers before and I like some days I wasn't eating enough food OR fat. I just stopped losing and maintained. Everything I ate was low fat and I still go in that direction. This is my first week doing this. I already planned out my food for tomorrow just bc I am going out of town and eating out twice. I did my full calories which allowed are 1330. I think if I eat out I can def reach it:) I plan ahead so I don't overdo it.

One thing I am curious about is that it seems like the days say if you at like this for 5 weeks you will weigh this and so on, I guess that varies day to day bc some days we exercise and some not, and some days we eat fewer claries than others. I am currently 145 and I have ALWAYs struggled with weight. I just want to be 136 and I will be happy. Sometimes I think I am just not meant to be that size!

kbarn009

You are exactly right that is why I kept most of my 90 lbs I lost 10 years ago on weight watchers, you have to eat a certain amount or you will gain but now I think my body is immune to weight watchers and points that is why I am trying this for a change.

questionablemethods

Yup! I think I have similar stats to you. I'm set to eat 1400 calories/day (for a .5 loss/wk). My exercise calories are usually about 200-300 calories and you had better believe I eat those ALL back! I can't imagine how I could not! I would feel miserable and be starving all the time.

queensara2478

I am glad there are some of you out there that are sensible as well. When I started on my weight loss journey I had no idea what I was doing but I did find out quickly that i NEEDED food to lose weight! Shocking! It is frustrating to see all of these posts about people afraid to eat "too much". If you are logging in your food and your excersises then you should eat almost all of the calories you have available to you, YOU WILL LOSE WEIGHT. Some weeks more then others and sometimes you will lose nothing!
This site is amazing and I'm really glad I found it. It is helping me reach the end of my goals and also helping me understand why when I used to work out extra I would be soo hungry, It was because I needed more food! Now when I work out my long days I make sure to consume those extra calories, but I make healthier choices in my foods. I am currently training to run a half marathon, so 4 days a week I run anywhere from 3 to 6 miles and soon the mileage will be increasing. I feel great I'm still losing a pound a week or so and my body gets re-nourished because I see how much of a benefit it is to eat back my excersise calories.

Sorry to ramble on and on but it's nice to see that there are other people out there that feel the same way. If you are trying to make your own system, maybe therapy is what you need. There is no shame in that, but losing weight takes time, there is no "perfect" body and you need to learn to love yourself no matter what. I heard a great quote a few years ago and I can't remember where it came from but I do remember the saying "Would you treat your best friend the way you treat yourself?" !

Have a great evening everyone!

kctony

Absolutely agree. I'm male 5'11" and have lost 12 lbs in a little over a month. I work out 6 days a week alternating between cardio and strength training and take in anywhere from 2200 to 2500 calories a day. When I get hungry I eat but I try to eat healthy. Protein, complex carbs, vegetables and fruits.(usually eat fruits early because of all the natural sugars in them) Also once or twice a month I allow myself cheat meals.
If your starving yourself your going to get sick. It's not the right way people. Get to the doc if you're unsure.

soxinsc

Just remind yourself of two simple things when you see posts like that:

1. The weight wasn't put on overnight.
2. It's not gonna come off overnight either.

If you try to force it you'll fail. Simple as that.

BellinghamBelle

I guess I have to disagree. I have a lot of weight to lose - more than 200 pounds. I exercise almost daily (and I do not eat back those exercise calories) and I'm sticking to 1100 to 1200 calories per day. I am seeing a doctor that specializes in obesity and I'm following his guidelines. I make sure to eat more than 100 grams of protein per day, in addition to vitamin supplements. I've lost 23 pounds in about 5 weeks and I feel better than I have in a long time! My hair isn't falling out, I'm not losing muscle - in fact I'm gaining muscle, and I'm not hungry all the time. I generally have about 200 calories for breakfast, 300 calories at lunch, 200 calories midafternoon, 400 calories at dinner, and an optional 100 calories after dinner. I'm certainly no expert - which is why I'm seeing my doctor on a monthly basis - but I think it can be done safely. But, and I can't stress this enough, GO SEE A DOCTOR BEFORE TRYING THIS!

smae1980

I guess I have to disagree. I have a lot of weight to lose - more than 200 pounds. I exercise almost daily (and I do not eat back those exercise calories) and I'm sticking to 1100 to 1200 calories per day. I am seeing a doctor that specializes in obesity and I'm following his guidelines. I make sure to eat more than 100 grams of protein per day, in addition to vitamin supplements. I've lost 23 pounds in about 5 weeks and I feel better than I have in a long time! My hair isn't falling out, I'm not losing muscle - in fact I'm gaining muscle, and I'm not hungry all the time. I generally have about 200 calories for breakfast, 300 calories at lunch, 200 calories midafternoon, 400 calories at dinner, and an optional 100 calories after dinner. I'm certainly no expert - which is why I'm seeing my doctor on a monthly basis - but I think it can be done safely. But, and I can't stress this enough, GO SEE A DOCTOR BEFORE TRYING THIS!

smae1980

the main part of my post is don't try anything drastic and potentially unhealthy unless you DO talk to the doc. Most of these people are not obese and not talking to their docs. Their are different specifications for obese people. If you have like 30 lbs to lose these specifications are probably not for you

Rob001

Now I am totally confused...I did not know you are supposed to eat the calories that you earn from exercise.I have never been on a diet in my life.This site says i am to eat 1360 callories a day...and that is what I was doing and lost 13 pounds. I feel like I am eating enough..lots of energy but I have not been eating the extra calories I earned from exercise.........can anyone educate me ??
I thought to lose weight you had to stay at your calorie goal and the exercise calories were to help loose the weight and health improvements.

smae1980

go on your goals page and look up your BMR. This is your Basal Metabolic Rate which is calculated using your age, height , weight to get the minimum calories burned by your body simply from breathing, doing no other activity. tehn when you set your daily activity (sedentary, light ,moderate) the calories required to perform at that level w/out extra exercise are aded in. When you set your goal weight loss rate( most people should set .5-1 lb a week) a caloric deficit which allows for this weight loss is subtracted, again not figuring in extra exercise. So if your BMR is 1300 and you are lightly active, your calories burned may be 1800. If you want to lose a pound a week it will subtract a 500 cal deficit to allow for weight loss, making your daily goal 1300. You should not go below that. If you exercise and burn 400 cal and don't eat enough to add that back in, you are functioning at less than your BMR which is potentially harmful

Rob001

Thank you .....I think i understand

msarro

I guess I have to disagree. I have a lot of weight to lose - more than 200 pounds. I exercise almost daily (and I do not eat back those exercise calories) and I'm sticking to 1100 to 1200 calories per day. I am seeing a doctor that specializes in obesity and I'm following his guidelines. I make sure to eat more than 100 grams of protein per day, in addition to vitamin supplements. I've lost 23 pounds in about 5 weeks and I feel better than I have in a long time! My hair isn't falling out, I'm not losing muscle - in fact I'm gaining muscle, and I'm not hungry all the time. I generally have about 200 calories for breakfast, 300 calories at lunch, 200 calories midafternoon, 400 calories at dinner, and an optional 100 calories after dinner. I'm certainly no expert - which is why I'm seeing my doctor on a monthly basis - but I think it can be done safely. But, and I can't stress this enough, GO SEE A DOCTOR BEFORE TRYING THIS!

Ding Ding!
I suppose that is the rub. If you're seeing a dietitian, nutritionist, or GP who actually knows something about nutrition and healthy weight loss.

Hopey1994

I agree. I lost 20 lbs by eating about1200-1300 cals a day plus some of my exercise calories. All was well until I hit 182 in mid January. No matter what I did, I couldn't drop below, and I was running 2 miles a day about 4-5 days a week. So I sought the help of a professional sports doctor who told me that I need to be eating about 2000 cals a day (including exercise calories), running 4-5 days and weight training 2-3 days a week. I started that and lost 4 lbs in a week! I'm not hungry and though I'm on a strict menu regimen, I feel more freedom and way fuller than before.

kbarn009

Well one thing I do know from doing Weight Watchers and losing 95 lbs in my early 20's is that there are two important things to remember when losing weight:
A: You have to have enough calories bc if you don't you will not see results being that your body needs it so whatever you do take in, then your body still stores it as fat and doesn't burn it bc it is hungry for the fat intake.

B: Also, like someone said before, sometimes you need to cheat like every other week. That doesn't mean go out and eat terribly but instead do good for two meals and if you want to go out and splurge on one that day DO IT but within reason. The reason is our body gets to a plateau and if we don't "SHOCK" our system from all the good foods then we tend to be at a stand still. I had to do that when I got into th e140's. My weight watchers leader told me to go cheat. I looked at her like she was NUTS, then I did and it really did get things moving again, but like I said within moderation, like one meal.

It is hard, I have struggled my entire life. I was 19 and 215 lbs. I took prednisone ALOT in my younger years so my lifestyle tended to lend itself to eating a lot! My goal before was 134 when I did WW and that was 10 years ago and now I am 144, of course, ppl think I am crazy bc I diet and fuss all the time but I want to keep this off, I just want to lose 5 lbs and have been trying for a while and I am hoping this caloric approach will help me bc honestly I realized some days counting my "POINTS" on WW that I wasn't getting enough or enough fat either. I have my finger crossed:)

This is nice to have ppl to chat with and help each other!

Kel

SHBoss1673

I've been on MFP for almost 3 years now, for over a year now it's been mostly in an advisory roll (I've been at maintenance for well over a year, but I still enjoy the conversations, and I occationally track my calories just to make sure I'm not losing my touch).

I have made a vow to myself that if I can go 48 hours on here and not see someone post a question about eating their exercise calories, I consider my job done and I will close my account, I think I'm going to be here for a long time. :ohwell:

Iceprincessk25

I've been on MFP for almost 3 years now, for over a year now it's been mostly in an advisory roll (I've been at maintenance for well over a year, but I still enjoy the conversations, and I occationally track my calories just to make sure I'm not losing my touch).

I have made a vow to myself that if I can go 48 hours on here and not see someone post a question about eating their exercise calories, I consider my job done and I will close my account, I think I'm going to be here for a long time. :ohwell:

:laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:
ROFL. Good luck!

Well most people see the option to lose 2 pounds a week so they pick that.......who wants to lose 1 pound when you can lose 2!

lotusfromthemud

I've been on MFP for almost 3 years now, for over a year now it's been mostly in an advisory roll (I've been at maintenance for well over a year, but I still enjoy the conversations, and I occationally track my calories just to make sure I'm not losing my touch).

I have made a vow to myself that if I can go 48 hours on here and not see someone post a question about eating their exercise calories, I consider my job done and I will close my account, I think I'm going to be here for a long time. :ohwell:

:laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:
ROFL. Good luck!

Well most people see the option to lose 2 pounds a week so they pick that.......who wants to lose 1 pound when you can lose 2!

Or, for that matter, my favorite are the people who ask the question again and again and again...thinking that the answer will change. That suddenly we'll say..."Oh, I guess you're right...if you eat 500 calories a day...you can lose 12 pounds a week! Make sure you don't eat your exercise calories, either...because that will bring you down to ten pounds a week!". (disclaimer: this is sarcasm....don't go quoting me on that!)

Sorry, not to bash anybody...but seriously, if you do exactly what MFP tells you to do (and don't set your goals too aggressively) you will lose weight. The diet industry wants you to crash diet so that you'll gain the weight back and be a repeat customer. We loving people at MFP want you to lose the weight slowly, get healthier while doing it, and keep it off forever. Honest! We come from a place of love. Now, eat your calories. Eat 'em. Eat all of them.

Rant over.:flowerforyou:

kelli_panzera

LOL @ Banks...what would you do if you didn't have a day when you read a post and just shook your head? I've been a follower for exactly one year this week. I've read so much, and though Banks really is the voice of reason, I must admit that I was a bit rebellious in the beginning and skipped the exercise calories, causing the plateau. Regardless of how much I exercised, I just wasn't eating enough, and I wasn't losing weight. I gave up and came back to the site at the beginning of January this year. So instead of feeling like I am starving, I eat. Instead of my body hurting every day after my workouts, I feel refreshed. I am at such a wonderful point and age in my life where I can appreciate that I am FINALLY doing this the right way and seeing results! Just because you can make your body survive on less that 1200 calories per day doesn't make you special, LOL. Well, maybe it does, but not in the way I mean :bigsmile:

iRun4wine

I've been on MFP for almost 3 years now, for over a year now it's been mostly in an advisory roll (I've been at maintenance for well over a year, but I still enjoy the conversations, and I occationally track my calories just to make sure I'm not losing my touch).

I have made a vow to myself that if I can go 48 hours on here and not see someone post a question about eating their exercise calories, I consider my job done and I will close my account, I think I'm going to be here for a long time. :ohwell:

Close your account? :noway:

No way! We want ya to stick around... no matter what!

taz1978

Hear hear - this is NOT the site for people who want to starve themselves to lose weight. :devil: I've been there - i've been a member of those sites where you are encouraged to eat as little as possible and exercise as much as you can.

And Yes it worked for me i was thin but i couldnt maintain it.. I looked good but i was unhealthy. I paniced when i ate, going out to eat was a nightmare as i felt i wasnt in control. I felt weak and dizzy but kept doing it as i believed it was the only way. My attitude to food was upside down. It became something that controlled me and not the fuel i needed to live :sad: .

I couldnt maintain starving myself at 1,000 cals a day or less (believe me on some sites 1,000 cals is pure gluttony!) i have put the weight back on, so I am here to do it the right way and listen to advice from people who have done it slowly and healthly.

I really dont want to get pulled into that trap of starving myself again, so i wish people wouldnt encourage it here. I'm against doing it that way and dont want to hear how its successful etc - I know its only SHORT-TERM!! And i'm here for the long haul

Iceprincessk25

I'm a perfect example of this when I started on MFP many moons ago (i've been back and forth a couple times ) I set it at 1200 cals a day cuz I wanted to lose the 2 pounds a week......even though I only had 10 pounds to lose....get it done in a month right??? Not so much.......it took 3 months to lose 5 pounds! Then I switched up my calories to 1 pound a week and I lost 2 pounds right away.

Just have to believe it will work.....patience!

jbuffan218

Well now that I know Banks will leave us once we become educated I will make sure to ask repetitive questions every 48 hrs.:flowerforyou:
Personally I dont know how you ( Banks) keep a civil tone, even I get frustrated when I see the same questions re: eating exercise calories and people thinking they can fudge their own plan ( if they could do that then why are they fat?) I admit the first week I was here I did ask about the exercise calories and even now have a very hard time following the rules in that aspect.

I wonder if Mike and Al could make the stickys required reading BEFORE you are allowed to join??? Just a thought.

Banks, dont leave us. What would we do without ya ?

sonjavon

First - Banks - don't you DARE go anywhere!

Second... I AM obese. I am 5'2 1/2 and currently weight 272 pounds. When I started this journey I weighed 286. I'm 35 years old. Unhealthy? You betcha!

I didn't get to weight 272 pound by "not caring"... I dieted my way here. I've done Weight Watchers many times in my life... the first time I was in 5th grade (and no... I wasn't fat... my dad was just afraid I would be). I've restricted calories and I've tried every diet pill/magic bullet out there.

MFP calls for me to eat 1900 calories a day... before exercise! Do you know how much food is in 1900 calories? Particularly if you're eating lots of fruits and veggies? It's insane... I'm never hungry because I'm ALWAYS eating! I actually have energy to want to play - whether it be playing with my son or working out.

No - it's not going to come off overnight -but I do know that if I eat right and exercise - it will come off much faster than it went on. I've lived all of my adult life heavy... but I will never again be as heavy as I was the first day I started this plan.

For people who want to keep tweaking the system and trying to find a short cut... I guess my opinion is this... "If you continue to do what you've always done... you'll get what you've always gotten"... unhealthy results.

questionablemethods

I didn't get to weight 272 pound by "not caring"... I dieted my way here.

...

"If you continue to do what you've always done... you'll get what you've always gotten"... unhealthy results.

So true. Thank you for sharing your story!

pkgirrl

Hmm..

I have read banks posts, and never seen a doctor to specifically discuss my weight loss plans. With that in mind, I disagree to some extent, based on what I have been doing for awhile and what is working for me.

I generally eat 1200 a day, but if I feel too hungry I'll allow myself to go over 100 or so. I always eat exercise calories when I strength train (usually a banana smoothie with skim milk and fat free protein powder) but seldom on days when I just do cardio, and I let Friday be a cheat day, I usually eat about 2500cal of whatever I want. I take vitamins, eat extremely clean, nutrient dense foods, every day except Friday, and I've never had any issues with plateaus. (it says Ive only lost 30lbs, but that since joining MFP, more like 40 total) I never have issues with energy, or recovery. I don't really see the necessity in eating cardio cals, because Jillian Michaels even says if you want to lose 3-5lbs a week, cardio is just bonus points.

I don't know haha, I know a lot of you will disagree, and maybe its just because I'm young so my body is taking longer to get angry about it, but this seems to be working well for me

lotusfromthemud

Hmm..

I have read banks posts, and never seen a doctor to specifically discuss my weight loss plans. With that in mind, I disagree to some extent, based on what I have been doing for awhile and what is working for me.

I generally eat 1200 a day, but if I feel too hungry I'll allow myself to go over 100 or so. I always eat exercise calories when I strength train (usually a banana smoothie with skim milk and fat free protein powder) but seldom on days when I just do cardio, and I let Friday be a cheat day, I usually eat about 2500cal of whatever I want. I take vitamins, eat extremely clean, nutrient dense foods, every day except Friday, and I've never had any issues with plateaus. (it says Ive only lost 30lbs, but that since joining MFP, more like 40 total) I never have issues with energy, or recovery. I don't really see the necessity in eating cardio cals, because Jillian Michaels even says if you want to lose 3-5lbs a week, cardio is just bonus points.

I don't know haha, I know a lot of you will disagree, and maybe its just because I'm young so my body is taking longer to get angry about it, but this seems to be working well for me

Including your cheat day calories, you're probably averaging out over the course of a week. And, I hate to say it, but being young does give you a lot of leeway into things. As you get closer to your goal, you may discover that what was working isn't anymore.

Also, I personally think that a lot of the nutrition advice Jillian Michaels gives is not very good. Just my opinion, but she advises very low calorie diets, and I don't think they're good for anybody who isn't: 1. extremely overweight and 2. under a doctor's supervision. shouldn't be at an extreme deficit.

pkgirrl

Haha fair enough. I'm within 7lbs of my goal weight ( which is 135lbs, 5'8) so we shall see. Yeah I guess I never really thought of that, with my cheat days. Sweet =p