How would you fix a deficit of 1500 cal?
Replies
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MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
^ that.
http://www.shouldieatmyexercisecalories.com/0 -
Talk to a nutritionist or doctor - no one on this site (or very few, anyway) is an actual expert. Everyone has *opinions*, but no one has your exact stats/health history/exercise plan.
MFP is a great jumping off point, but there are so many "facts" on this site that are really just opinions/what has worked for an individual.0 -
You don't have to eat all of those calories back. Just have a hearty and healthy snack after a run like that and eat enough at the rest of your meals so that you're giving your body what it needs for the day.0
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I agree that if this is not a normal occurance that you shouldn't worry. Try to eat a little extra, but if you don't eat all of it, you'll be fine. I had surgery last summer and I couldn't taste or smell for a few weeks afterward and so didn't eat much. I didn't die. I didn't go into starvation mode. I just tried to make sure I was getting enough nutrients and make sure that I netted at least 1200 calories/day.0
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lmao at all the conflicting advice.
If you're hungry, eat.
If you're not hungry, don't eat.
If having such a large deficit is a common occurrence for you, you need speak to a nutritionist.0 -
I too am a horrible MFPer because I don't eat my exercise calories back either. It is working great FOR ME but I have a lot of weight to lose. Each person is different. If you don't have lots of weight to lose, eat them back. I love how people are just out to criticize what works for other people.0
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Your body needs fuel, feed it! You should fill the rest of the day with nutritious foods with a good balance of carbs, fiber, protein and fat (not pizza and beer). If you have some leftover, I think that is OK for weightloss. It depends on what you are trying to do. Initially a higher deficit may work in your favor if you are trying to loose a larger amount of weight...but eventually your body starts eating your muscle for energy which you do not want to happen. If you have two more 500 calorie meals and a couple of snacks (cinnamon almonds are my favorite to fill the gap) you will likely be very close to your goal and not starving your body.0
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Here we go again with the "eat back my exercise calories" debate. I've seen similar threads degenerate into flame wars.
That said, here's my $0.02 worth. You can take it or leave it.
As another poster already stated, MFP calories input and outputs are estimates. Much of the data in the MFP database is user contributed. I'm sure it has errors. At the end of the day, you're left with a educated guess of your total calorie intake and expenditure.
I work out with a heart rate monitor. I find MFP's calorie burn estimates are 40 to 50% higher than the estimate calculated by my HRM. I always log the HRM estimate.
I am an avid hiker. A long hike will easily burn 2,000+ calories (as measured by my HRM). There is no way I am going to eat back all of those calories on a single day. Therefore, I think of my exercise calories as a buffer. If I go over my calorie goal on a particular day, the huge deficits on my hiking days will balance that out. Sometimes, I allow myself a desert or other treat on my hiking days.
If you choose to eat back your exercise calories, use an HRM. If you rely on MFP's estimates or the machine's at the gym, you could be erasing MFP's built-in deficit. Or even worse, you could be creating a surplus.0 -
I dont ever eat back the calories that I burned. I always stay between 1100-1300 with my goal being 1390. Everything I burned I just see as extra towards my weight loss not towards my food.
^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
I NEVER eat back my exercise cals. Or at least I try not to.
http://aprilfitness.shutterfly.com/pictures/8
And my goodness...just look at my picture and my vid.. It obviously isn't working for me.
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I NEVER eat back my exercise cals. Or at least I try not to.
http://aprilfitness.shutterfly.com/pictures/8
And my goodness...just look at my picture and my vid.. It obviously isn't working for me.
Good for you. You also fast 16-18 hours a day, have admittedly had issues maintaining your weight, and had very little weight to lose to begin with. Because it works for you doesn't mean everyone needs to follow your example.
PS: If you want to gain strength, like your profile states, you may decide to change your tack at some point.0 -
I rarely feel like eating back my exercise calories, but the next day I may go over on calories...so it kinda evens out for me. Calories don't care what day they go into your body...I go more off my weekly total than the daily total.0
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While I am extremely thankfull to all of you guys here for sharing their insights, I was actually wondering How to fix the deficit. More like, any tips, or hints, or general good snacks not containing sugar(I usually eat fruits, which take away my sugar after a while, and I have this need to still stay under the sugar values).
Anyways, I love how you guys share your opinion here 0 -
I NEVER eat back my exercise cals. Or at least I try not to.
http://aprilfitness.shutterfly.com/pictures/8
And my goodness...just look at my picture and my vid.. It obviously isn't working for me.
Good for you. You also fast 16-18 hours a day, have admittedly had issues maintaining your weight, and had very little weight to lose to begin with. Because it works for you doesn't mean everyone needs to follow your example.
PS: If you want to gain strength, like your profile states, you may decide to change your tack at some point.
Oh please. I AM STRONG..
I have had lots of weight to lose in the past. I've been up to 160. How many pullups can you do?
I am not a skinny chic.
I am actually pretty frakkin defined.0 -
Oh please. I AM STRONG..
I have had lots of weight to lose in the past. I've been up to 160. How many pullups can you do?
I am not a skinny chic.
I am actually pretty frakkin defined.
Interesting how you immediately defend your body. I'm not insulting you or calling you weak in any way. But it seems you came here to post pictures of yourself. I'm glad you're having success with the way you eat, but the OP is asking for advice on how to boost her calorie intake, so if you don't have anything more helpful than "look at MEEE" then maybe you could go somewhere else0 -
maybe not EVERYONE runs tris!
The thing is I had a weight problem because I was eating for "recovery" following the advice of marathoners,triathleste, elite athletes when I was just a normal person doing workouts that weren't that level.
I could see having to eat back cals if you are training for something like that..but for overall fitness, I think it doesn't work.
THat's why I was on the weight loss rollercoaster.
Eating back cals for running a 5k?
Hell no.0 -
maybe not EVERYONE runs tris!
The thing is I had a weight problem because I was eating for "recovery" following the advice of marathoners,triathleste, elite athletes when I was just a normal person doing workouts that weren't that level.
I could see having to eat back cals if you are training for something like that..but for overall fitness, I think it doesn't work.
THat's why I was on the weight loss rollercoaster.
Eating back cals for running a 5k?
Hell no.
Again. This isn't the advice he asked for.
Edit: Let's all just get along and accept that other people have different ways of achieving their goals.0 -
is the op eating back cals becuase she is getting too thin? Is she trying to lose weight? If so, I don't suggest eating back cals unless she is trianing like you are.0
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I'm actually not giving *him* advice based on my training. My advice was that one day isn't going to make or break his fitness goals. I'm done arguing with you. You have a lovely body but I'm sure that as a man he probably doesn't want to look like you...0
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To clarify:
I(am a guy btw) am trying to lose weight. And I am set on eating back most of those cals(I want to do this as "right as possible").
Besides that, I am training my muscles a little bit(after losing weight, I am planning on tackling my muscles), and I am also training my fitness-level/stamina.
I know that my plan isn't fully-fledged good, but I think it's pretty okay. Still, thanks for the input.0 -
I don't think guys should be eating back their cals either.
Big muscles and big belly.
NOt attractive.0 -
^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
not necessarily true. My BMR is about 1400 Calories. My recommended cal intake is 1200, which is ony a 200 calorie deficit. Having a 500 daily calorie deficit is recommended to lose 1 pound per week. Therefore is I eat 1200 calories and burn 300 during the day I have created the 500 calorie difference and can expect a weight loss of about 1 pound per week. Or am I completely off base? The math makes sense to me...0 -
I don't think guys should be eating back their cals either.
Big muscles and big belly.
NOt attractive.
QFS0 -
I dont ever eat back the calories that I burned. I always stay between 1100-1300 with my goal being 1390. Everything I burned I just see as extra towards my weight loss not towards my food.
^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
I NEVER eat back my exercise cals. Or at least I try not to.
http://aprilfitness.shutterfly.com/pictures/8
And my goodness...just look at my picture and my vid.. It obviously isn't working for me.
I don't understand what this has to do with the OP's question. If it works for you doesn't mean it will work for him.
OP, you most infidelity should eat if you feel hungry, but don't force yourself either if you are not. Some good foods are avocados, nuts/seeds, meats, etc.0 -
^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
not necessarily true. My BMR is about 1400 Calories. My recommended cal intake is 1200, which is ony a 200 calorie deficit. Having a 500 daily calorie deficit is recommended to lose 1 pound per week. Therefore is I eat 1200 calories and burn 300 during the day I have created the 500 calorie difference and can expect a weight loss of about 1 pound per week. Or am I completely off base? The math makes sense to me...
I'm just going to jump in really quickly and share my two cents.
The caloric deficit you're referring to isn't actually supposed to be calculated from your BMR. BMR is what your body needs just to operate, as in breathe, digest, think, etc. We should all be eating our BMR at the absolute, very minimum. Eating below BMR consistently actually will put your body into a sort of starvation mode, which can pose some pretty scary health risks and messes with your metabolism. It can actually cause you to gain weight, as your body is afraid it is dying. (I'm not kidding, I'm living proof. My BMR is 1452, and I ate around 1200 calories per day for quite some time, was sick all the time, hair falling out, etc.. and then I started to GAIN WEIGHT on only 1200/day while exercising.. scary stuff.)
When people refer to a caloric deficit they mean from your TDEE (today daily energy expenditure). Here's how it works:
To maintain your current weight, eat at TDEE
To gain weight, eat above TDEE
To lose weight, eat below TDEE
Recommended caloric deficits are around 10-15% depending on the person. You can calculate your estimated TDEE and BMR here: http://scoobysworkshop.com/accurate-calorie-calculator/ This calculator will also allow you to see what your cut amount is at the varying percentages. You can play around with the numbers, but you'll see that it's always recommended to eat above your BMR, sometimes significantly.
Please, please always eat AT LEAST your BMR. I don't want to sound preachy or anything, I just know what it was like for me personally to struggle to maintain a low calorie diet and the awful effects it had on my body and I don't wish that on anyone.0 -
^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
not necessarily true. My BMR is about 1400 Calories. My recommended cal intake is 1200, which is ony a 200 calorie deficit. Having a 500 daily calorie deficit is recommended to lose 1 pound per week. Therefore is I eat 1200 calories and burn 300 during the day I have created the 500 calorie difference and can expect a weight loss of about 1 pound per week. Or am I completely off base? The math makes sense to me...
I'm just going to jump in really quickly and share my two cents.
The caloric deficit you're referring to isn't actually supposed to be calculated from your BMR. BMR is what your body needs just to operate, as in breathe, digest, think, etc. We should all be eating our BMR at the absolute, very minimum. Eating below BMR consistently actually will put your body into a sort of starvation mode, which can pose some pretty scary health risks and messes with your metabolism. It can actually cause you to gain weight, as your body is afraid it is dying. (I'm not kidding, I'm living proof. My BMR is 1452, and I ate around 1200 calories per day for quite some time, was sick all the time, hair falling out, etc.. and then I started to GAIN WEIGHT on only 1200/day while exercising.. scary stuff.)
When people refer to a caloric deficit they mean from your TDEE (today daily energy expenditure). Here's how it works:
To maintain your current weight, eat at TDEE
To gain weight, eat above TDEE
To lose weight, eat below TDEE
Recommended caloric deficits are around 10-15% depending on the person. You can calculate your estimated TDEE and BMR here: http://scoobysworkshop.com/accurate-calorie-calculator/ This calculator will also allow you to see what your cut amount is at the varying percentages. You can play around with the numbers, but you'll see that it's always recommended to eat above your BMR, sometimes significantly.
Please, please always eat AT LEAST your BMR. I don't want to sound preachy or anything, I just know what it was like for me personally to struggle to maintain a low calorie diet and the awful effects it had on my body and I don't wish that on anyone.
I believe you I really do, but it just doesn't make sense to me.
it makes me mad when I don't understand things straight off haha. In my mind I see myself eating 1400 calories because that's what my body will burn all on its own, but I don't know how eating above that then burning off calories doesn't just add to what is already on my body.
also sorry op I am completely thread jacking. To fix your deficit I would go for calorie dense food to keep your energy up from your run. Dried fruit and such will give your the calorie boost but wont stuff you. Which is funny becuase I have to give myself the exact opposite advice haha0 -
^ Please ignore all that crap. If you don't eat back calories your deficit will be much too large. MFP's numbers already put you at a deficit, and not eating them back is just foolish. I recommend eating back at least 1/2 - 2/3 of what you burned...with the idea being the more you burn the more you should eat back.
not necessarily true. My BMR is about 1400 Calories. My recommended cal intake is 1200, which is ony a 200 calorie deficit. Having a 500 daily calorie deficit is recommended to lose 1 pound per week. Therefore is I eat 1200 calories and burn 300 during the day I have created the 500 calorie difference and can expect a weight loss of about 1 pound per week. Or am I completely off base? The math makes sense to me...
Do you realize that MFP already includes a deficit into your daily allowance? Therefore by not eating back exercise calories you are DOUBLING your deficit?0 -
I don't think guys should be eating back their cals either.
Big muscles and big belly.
NOt attractive.
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Is this a common occurrence for you? Because I probably wouldn't really worry about it if it's only one day. You have 1500 calories to eat lunch and dinner. Don't gorge yourself just because of the calories you burned, but think of it as an opportunity to eat something you maybe normally wouldn't because it's too high in calories. Add avocado to your lunch. Eat pasta for dinner. If you're still running a deficit, don't worry about it.
It's when a large deficit becomes a habit that it becomes a problem. One day isn't going to disturb your goals.
^^^This^^^0 -
I rarely feel like eating back my exercise calories, but the next day I may go over on calories...so it kinda evens out for me. Calories don't care what day they go into your body...I go more off my weekly total than the daily total.
This is what I do, I've been eating about 200-300 over the recommended calories of 1200 each day, which keeps me not hungry. Then the days when I burn a lot of extra calories it all even's out over the week. I don't actually like the daily idea unless you are someone one trying to maintain. I prefer to use the extras throughout the week, to keep a balanced routine. If I get to eat a whole lot one day, the next day I'm going to want to do the same!0 -
Certainly not the case for me.^^^ dont do this!!!! you will throw your body into starvation mode... bad advice dont do it!
When you factor in the large amount of manual work I've been doing recently, I reckon I've been around 2000 calorie deficit minimum, quite likely more.
My strength has increased slightly, my weight has gone down drastically (50lb or so in 3 months). Not every body works identically.
As for general 'starvation mode' stuff, this may be of interest:
http://fattyfightsback.blogspot.co.uk/2009/03/mtyhbusters-starvation-mode.html
My friend who introduced me to MFP said when he first used it he ate back his exercise calories; but found he didn't really lose much. This time he didn't and it worked as he hoped.
Of course certainly it's not for everyone and there are of course higher risks, so it's not something I'd recommend jumping in to.0
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