Eating back excerise calories...?

ohhman10

Should you eat back all your excerise calories? According to MFP I should eat 1450... I normally burn 500 a day with an hour of cardio... I should eat all 500 back?

Also what if your not hungry and no desire to eat more?

I already go over my protein, cholesterol and sodium almost daily on MFP suggestions and of I ate more those would sky rocket. I'm just not sure on a healthy intake for me. I'm trying to try different foods to keep those down but if I have to eat more. It's going to be impossible. Ha.

Maybe I'm missing something. I'm new to this.

Justkritter

my own point of view but for me what you burned in a workout is already an extra to the already dedcred calories made by MFP. so if you want to eat what you lost thats fine and there's not much to lose if what you take in is a clean food that wont't much to your maxed macros. i m

SanteMulberry

Should you eat back all your excerise calories? According to MFP I should eat 1450... I normally burn 500 a day with an hour of cardio... I should eat all 500 back?

Also what if your not hungry and no desire to eat more?

I already go over my protein, cholesterol and sodium almost daily on MFP suggestions and of I ate more those would sky rocket. I'm just not sure on a healthy intake for me. I'm trying to try different foods to keep those down but if I have to eat more. It's going to be impossible. Ha.

Maybe I'm missing something. I'm new to this.

Exercise "uses up" a lot of nutrients. The macros are set to help you to lose body fat healthfully and gradually whether you exercise or not. And most people are happy that they will still lose, even if they eat back every single calorie that they exercised off. Drastic losses invite equally drastic gains when you try to maintain--likely because you end up with nutrient deficiencies. That is why it is important to cut out "empty calories". You can't afford empty calories when you are on a calorie-restricted diet. A 1,500 calorie diet of Fruit Loops and 2% milk will likely cause you to lose weight but, if you survive six months like that, you will probably eat your way back to where you were (plus more) when you go off the diet.

goldied01

Just had a doctors visit and asked that very question. He said, no. I seem to be losing more weight then he wants me to a week, but he was very happy with my weight loss and told me to keep doing what I have been. I,too, burn around 500 calories a day and do not eat the full 1400 calories he put me on as I don't feel hungry enough to eat that much. (I lost 12 pounds in a month.)
But I also try to eat mostly good food. I do have a dessert at night if I have any calories left and do not go over any of the nutrient grams given. So, maybe you need to look more at what you are eating and try to change to better "good for you" foods a little at a time. My first two weeks of my diet I just tried to make better choices the first week and the second week I made better choices on what I ate and started exercising 1/2 hour a day 5 days that week. I lost 4 pounds in those two weeks. By the third week I checked out every site that I could on what were the best foods I should eat and I also upped my exercise to 60 minutes. So far I have been losing weight and I am also off my diabetic meds. Good Luck to you , I hope this helps.

michellekicks

I think you should eat them.

Here's why: http://www.myfitnesspal.com/blog/mrsbigmack/view/finding-the-sweet-spot-452184

deksgrl

MFP sets your calories low, so that you will lose weight just by your diet alone. Then when you exercise, you need to eat that extra back for fuel.

So, for example, you tell MFP you want to lose 2 pounds a week, it is going to reduce your calories by 1,000 cals per day. Then when you exercise, that is further reduction in calories, it creates too much of a deficit and creates too much strain on your body.

To the person who said that their doctor recommended that they not eat them back, the doctor probably doesn't realize that is how this system works, that it is creating the calorie deficit by diet restriction alone.

LisaGirlfriend

Eat them back and read MrsBigMac's blog.

Helloitsdan

You could just set a static number for every day.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

ohhman10

You could just set a static number for every day.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Jeeze... That's confusing. Lol.

deksgrl

You could just set a static number for every day.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Jeeze... That's confusing. Lol.

It's actually less confusing once you figure out your number. Then you don't have to worry about logging your exercise and eating back those calories.

foleyshirley

You could just set a static number for every day.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Jeeze... That's confusing. Lol.

It actually isn't that confusing if you take some time with it. It helps a lot. The sweet spot blog that was posted is also very helpful.

orangelobster

I eat most but not all of mine back...if I didn't then I'd be starving!!!! Granted I seem to be losing weight painfully slowly (though it is happening)

paradog

MFP is calculating what your calories should be if you were not exercising. If you do exercise, you will burn more calories which your body may respond to as be starved. What will happen is you may start to gain weight. My suggestion is to eat most of the calories you burn through exercise.

zorbaru

i think people stress too much about this question.

for me, this is the best method.

if im hungry, and i have available calories, regardless of how or why they are there, then i eat. if im not hungry, i dont eat.

your body will tell you if you should eat them or not.

Rynatat

You need to eat if you're working out. If I didn't back most of what I burned off during my daily workouts I'd pass out! I'm also building muscle, burning fat & lowering my body fat percentage: I do not want the muscle to waste away due to nutrient deficiencies.

Quick glance at your diary though: cut out those processed high-sodium, fat & nutritionally deficient foods. Going over in protein or fiber is not so bad, going over in sodium & cholesterol will derail all your efforts.

Get fresh fruits & veggies to replace those quick fixes - even if you get frozen over fresh, it's better than the premade, prepackaged items. Yes it takes time to prepare, but I usually take one day a week or every other week to prep what I need for the week ahead. We all have busy lifestyles, I just ensure that there is always room for long-term health.

Helloitsdan

You could just set a static number for every day.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Jeeze... That's confusing. Lol.

Find BMR
Find Activity
Use TDEE for activity
Cut 20%.

Simple stuff.

michellekicks

You could just set a static number for every day.
http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Jeeze... That's confusing. Lol.

Find BMR
Find Activity
Use TDEE for activity
Cut 20%.

Simple stuff.

Truth. I just finished 3 months using TDEE method. It was so nice to eat more on rest days

00sarah

i think people stress too much about this question.

for me, this is the best method.

if im hungry, and i have available calories, regardless of how or why they are there, then i eat. if im not hungry, i dont eat.

your body will tell you if you should eat them or not.

Agreed. This has been working for me.
Although I do eat clean!

michellekicks

i think people stress too much about this question.

for me, this is the best method.

if im hungry, and i have available calories, regardless of how or why they are there, then i eat. if im not hungry, i dont eat.

your body will tell you if you should eat them or not.

My body tells me I should live on cinnamon buns and wine... it's not trustworthy.

goal_digger_2014

.

goal_digger_2014

i think people stress too much about this question.

for me, this is the best method.

if im hungry, and i have available calories, regardless of how or why they are there, then i eat. if im not hungry, i dont eat.

your body will tell you if you should eat them or not.

My body tells me I should live on cinnamon buns and wine... it's not trustworthy.

Lol!!!!!

SanteMulberry

i think people stress too much about this question.

for me, this is the best method.

if im hungry, and i have available calories, regardless of how or why they are there, then i eat. if im not hungry, i dont eat.

your body will tell you if you should eat them or not.

My body tells me I should live on cinnamon buns and wine... it's not trustworthy.

LOL---no that is your appetite telling you that. What does your body want? Often, one's appetite screams so loud that we cannot hear the tiny little voice of our body. The way our body tells us we are on the right track is how good we feel. Do we feel lousy (can't imagine that a diet of cinnamon buns and wine would make us feel very good for long). Do we feel energized and have diminished pain in our joints and muscles (if you formerly had a lot)?

bathsheba_c

I give you my anecdotal experience as someone who burns an average of 500 a day.

If I don't my exercise calories back, I become ravenously hungry. One time, I got the chills because I didn't eat enough of them back, even though I was eating well above my MFP-set target (in all fairness, I burned over 4,000 calories that weekend).

People who are worried that they underestimate their food intake and overestimate the calories they burn through exercise sometimes like to leave a buffer and only eat back the majority of their exercise calories. You could probably get away with eating back only 300 of the 500 since you report not being hungry.

ohhman10

I give you my anecdotal experience as someone who burns an average of 500 a day.

If I don't my exercise calories back, I become ravenously hungry. One time, I got the chills because I didn't eat enough of them back, even though I was eating well above my MFP-set target (in all fairness, I burned over 4,000 calories that weekend).

People who are worried that they underestimate their food intake and overestimate the calories they burn through exercise sometimes like to leave a buffer and only eat back the majority of their exercise calories. You could probably get away with eating back only 300 of the 500 since you report not being hungry.

I used a HRM, measuring cups and a food scale... I'm pretty dead on with my stuff. But I know where your coming from!

ohhman10

You need to eat if you're working out. If I didn't back most of what I burned off during my daily workouts I'd pass out! I'm also building muscle, burning fat & lowering my body fat percentage: I do not want the muscle to waste away due to nutrient deficiencies.

Quick glance at your diary though: cut out those processed high-sodium, fat & nutritionally deficient foods. Going over in protein or fiber is not so bad, going over in sodium & cholesterol will derail all your efforts.

Get fresh fruits & veggies to replace those quick fixes - even if you get frozen over fresh, it's better than the premade, prepackaged items. Yes it takes time to prepare, but I usually take one day a week or every other week to prep what I need for the week ahead. We all have busy lifestyles, I just ensure that there is always room for long-term health.

I do need to make some better choices. It's just hard working, going to school and with a baby. Ha

ohhman10

Thank you all for your responses. I really appreciate it.

SideSteel

Here is my opinion:
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

PinkyKiwii

Here is my opinion:
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

SideSteel

^ LOL

PinkyKiwii

^ LOL

stop stealing my opinions...

Ill sue your *kitten*.

ohhman10

Here is my opinion:
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

Thank you very much. I do like this.