Eating Back Exercise Calories isn't a Pig Out

emacb123
emacb123 Posts: 254 Member
in Health and Weight Loss
Hey all just wanted to throw this out there for the beginners..

It seems that many when trying to "eat back" their exercise calories see those calories as a lump sum they must somehow consume by the end of the day after said exercise is complete.

It doesn't have to be done this way! Plan ahead! When you know you are going to have a big exercise day add a few extra calories to each meal throughout the day.

A little more avocado at breakfast
Some extra crackers at lunch
A few more almonds for your snack

This way you are getting the nutrients and energy without having to cram those calories into an otherwise low(er) calorie diet.

Hope this helps!

Replies

  • quirkytizzy
    quirkytizzy Posts: 4,052 Member
    Cheers! Also I want avocados now....
  • stephdeeable
    stephdeeable Posts: 1,407 Member
    Stop trying to take my 600 calorie bedtime snack away from me!!
  • emacb123
    emacb123 Posts: 254 Member
    Stop trying to take my 600 calorie bedtime snack away from me!!

    Sorry, so insensitive of me!

    Can't change the title now, but it should probably read "Doesn't HAVE to be a Pig Out (Unless You Want it to Be)"

    I'll think twice next time I post.
  • stephdeeable
    stephdeeable Posts: 1,407 Member
    Stop trying to take my 600 calorie bedtime snack away from me!!

    Sorry, so insensitive of me!

    Can't change the title now, but it should probably read "Doesn't HAVE to be a Pig Out (Unless You Want it to Be)"

    I'll think twice next time I post.

    Haha, THANK YOU!!


    Great post btw. A lot of people really do think they have to eat them all after their workout.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I've noticed this trend as well. My husband does it that way and then doesn't end up wanting them all. That's one benefit to the TDEE method I think, if you know in advance what your workouts are going to be like. Having them already factored in to your daily goal means you don't have to figure out how to eat them at the last minute. I never burn enough for that to be an issue :sad:
  • Ascolti_la_musica
    Ascolti_la_musica Posts: 676 Member
    I usually plan ahead and adjust as I go. I knew I wanted a Snickers egg yesterday, so I planned the day around it. After a LOT of exercise, I ended up having a second burger at dinner, too. Yummy!
  • kathsmith93
    kathsmith93 Posts: 2
    I didnt realise you were meant to eat back the calories you burned during exercise. Would you still loose weight by doing this? or not as much?
  • emacb123
    emacb123 Posts: 254 Member
    I didnt realise you were meant to eat back the calories you burned during exercise. Would you still loose weight by doing this? or not as much?

    Yes you will!

    If you are eating at, say, a 500 cal deficit per day and then burning and eating back another 600 calories, you are still at a 500 cal deficit for the day, which is how you lose weight!
  • Ascolti_la_musica
    Ascolti_la_musica Posts: 676 Member
    Your default calorie goal on here is to keep your organs functioning while you lose weight each week. Anything your body does above that (exercise), requires fuel (food).

    So yes, you need to eat exercise calories. Failure to do so will slow your metabolism over time, and your weight loss will stall.
  • kathsmith93
    kathsmith93 Posts: 2
    I didnt realise you were meant to eat back the calories you burned during exercise. Would you still loose weight by doing this? or not as much?

    Yes you will!

    If you are eating at, say, a 500 cal deficit per day and then burning and eating back another 600 calories, you are still at a 500 cal deficit for the day, which is how you lose weight!

    Oh ok! I've been struggling to loose the weight so could this be the reason, that im eating sticking to 1200 and doing exercise on top of that?
  • BerryH
    BerryH Posts: 4,698 Member
    Or roll some over until the next day. It's all good!
  • emacb123
    emacb123 Posts: 254 Member
    I didnt realise you were meant to eat back the calories you burned during exercise. Would you still loose weight by doing this? or not as much?

    Yes you will!

    If you are eating at, say, a 500 cal deficit per day and then burning and eating back another 600 calories, you are still at a 500 cal deficit for the day, which is how you lose weight!

    Oh ok! I've been struggling to loose the weight so could this be the reason, that im eating sticking to 1200 and doing exercise on top of that?

    Well there could be many reasons why you're not seeing any losses yet. However you absolutely need to fuel your body. 1200 calories/day is not much to live on in the first place. Your body uses those calories just to function properly! When you use up those calories exercising your body is going to get tired!

    Eat your exercise calories back, you will still be at a caloric deficit and have more energy.

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