Why exercise if you eat back the calories?
Replies
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Lots of good comments to read. I also have been eating some of them back, although I have tried not to. So now I have something to think about - that it's not really hurting me to eat the workout calories.0
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Hi!
This is why I exercise and eat back pretty much all the calories.
Eating my exercise calories means I can have more food!
Having more food motivates me to exercise for it.
Exercise calories are the fuel that my body needs to do the exercise and build muscle mass.
Eating my exercise calories will mean that I lose WEIGHT more slowly.
But I will be losing pretty much all fat and not muscle mass
If I do not eat my exercise calories, I will lose WEIGHT faster but it will be part fat and part muscle mass.
Muscle mass burns calories just by being there, so I want to keep it!
When I hit my target, I want to be toned and defined, not skinny fat.
I do celebrate any loss on the scales that I have,
But overall I pay more attention to body fat percentage and how much my body is shrinking.
There are lots of different opinions out there, I did some research and some thinking and this is what works for me.
xx
Well put!!0 -
Because I don't want to be skinny fat again. I don't want to be winded when I run up the stairs. I don't want to lag behind on a group walk. I don't want to have to sit down after barely doing anything.
But, I do want more cheese in my life. So if I work out, I'm probably getting some cheese out of it.0 -
So, there are 2 basic beliefs when it comes to this topic.
1) Eating calories back is stupid. It's all about caloires in and calories out. Real scientists and qualified professionals are stupid. I am all knowing. Afterall I lost 110000000 lbs doing it this way!
2) If you don't eat back (at least a good majority) your exercise calories, you will create too large of a deficit and your metabolism will react in ways that is not desirable (I'm not going to say that dirty word). If you really want to dig into this, go seek qualified sources (not just on the interwebs, perhaps a library too, remember those). Most people here are armchair experts, who will just confuse you more.0 -
Some great answers here! When you set up your goals on MFP, you already set a desired calorie deficit off your BMR to achieve the weight loss you are looking for. When you exercise, the calories you add back in are already under the deficit you set. You can use this several ways.
- You can not eat back any of the calories. I agree with others that this is not the best choice but it is a choice. I think it can be used intermittently or for short periods to jump start a loss or burst through a plateau. Using it longer than a couple days at a time though is not advisable for the same reasons others have mentioned.
- You can eat back just a portion of your calories. This offers flexibility in food choices and it's good to fuel your energy use. I've used this to maintain moderate weight loss in a healthy way. Remember, your deficit is already built into your base calorie rate so eating back just 50% of your burn still fuels your energy use but will also increase your overall deficit. I try to fill this partial eat back with nutrient dense food choices which are sometimes also calorie dense like nuts.
- You can eat back all of your calories. If you want to slow your weight loss down to a managable rate, or if you are getting close to maintanence, this is a good choice. Also good if you are training for a specific event. Running and endurance need higher carbs and a consistent calorie feed. Weightlifing and strength needs more protein. It's desirable to have a healthy and maintainable weight loss. Too fast and you are almost certain to yo-yo.
Hope this helps!0 -
You exercise because it's good for your body. You eat right to lose weight.0
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I view it all like this:
eat less than you burn off to lose fat (although too big a deficit will cause problems including finding long term compliance difficult, it can lead to bingeing and rebound overeating, and it can result in loss of muscle and bone density... if you want to lose just fat, then don't have too big a deficit)
eat healthy foods to nourish your body properly (i.e. to provide enough protein, healthy fat, healthy carbs, vitamins, minerals, fibre and water)
exercise for health, fitness, cardiovascular health, strong bones, strong muscles, vitality, longevity, to be strong, to be capable, to prevent loss of bone density (and prevent osteoporosis), to prevent loss of muscle mass (which slows your metabolism and makes you weaker), to protect your joints, to prevent a build up of visceral fat (visceral fat plays a big role in metabolic disease) and also to look good... diet alone will just make you a thinner version of yourself, healthy diet + exercise will transform your body into a fitter, leaner and more shapely version of yourself.0 -
Because I don't want to be skinny fat again. I don't want to be winded when I run up the stairs. I don't want to lag behind on a group walk. I don't want to have to sit down after barely doing anything.
But, I do want more cheese in my life. So if I work out, I'm probably getting some cheese out of it.
^^This too! Love cheese. Definitely more cheese!0 -
I find it kind of sad when people say they exercise to eat more. Is eating really that exciting a part of your day that you're willing to exercise just to obtain more food? IMHO, that's the mentality that leads to obesity in the first place.
Food is fuel for your body. It isn't your friend, your security blanket, your hobby, a reward, your lover or the reason to exist. Exercise is for fitness and feeling strong and healthy, not a gimmick to earn more food.
Most people over estimate their calorie burn (especially using MFP numbers) to start with and under estimate what they eat so doing 20 minutes of 30DS to earn more food seems really pointless.0 -
To actually become fit. I believe someone else said it best, so that you won't be "skinny fat". I want definition to my body. Exercise improves your overall health. It creates a sense of pride knowing you are taking care of your temple. Its a part of healthy living, not just losing weight. Thats what adds years to your life.0
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I find it kind of sad when people say they exercise to eat more. Is eating really that exciting a part of your day that you're willing to exercise just to obtain more food? IMHO, that's the mentality that leads to obesity in the first place.
Food is fuel for your body. It isn't your friend, your security blanket, your hobby, a reward, your lover or the reason to exist. Exercise is for fitness and feeling strong and healthy, not a gimmick to earn more food.
Most people over estimate their calorie burn (especially using MFP numbers) to start with and under estimate what they eat so doing 20 minutes of 30DS to earn more food seems really pointless.
^^^^ THIS!!!!0 -
Weight loss happens with a calorie deficit. You can't let that deficit become too big or too small.
Rule #1 is the reason for exercise:
Thank you! I needed this ^^ this morning!!! Atleast we know that when the zombie apocolypse happens we will have some form of cardio!!!!! But..............don't forget the little things!!!!!!
PS. Awesome post! I always wondered how this works too!0 -
I find it kind of sad when people say they exercise to eat more. Is eating really that exciting a part of your day that you're willing to exercise just to obtain more food? IMHO, that's the mentality that leads to obesity in the first place.
Food is fuel for your body. It isn't your friend, your security blanket, your hobby, a reward, your lover or the reason to exist. Exercise is for fitness and feeling strong and healthy, not a gimmick to earn more food.
It's not about eating being the highlight of my day or anything. Then again, exercise isn't such a horrible chore - why wouldn't I be willing to do to it for such a small reason (never mind the myriad of other reasons stated in my post).
Food is fuel, and it's nourishment. It is also a huge part of all human cultures, and we have evolved to find physical pleasure in it. There is absolutely nothing wrong with enjoying food. Using it as a "security blanket" or a reason to exist is hugely problematic and psychologically unhealthy. That's not the only way to enjoy food though.
I enjoy it like I enjoy music, and art, and sitting in the sunshine, and walking the dog. It's a simple, sensory pleasure, and one worth savouring in what can be at times a pretty crappy life. I love sitting down to a plate of grilled salmon and broccoli, or the smell of a freshly baked loaf, or a piece of strong cheese with a glass of red. Am I really to be embarrassed or ashamed of that? I can promise you, none of those things made me obese.
In the context of calorie counting, having 1500 calories to consume in a day is a lot more manageable than 1300, and 1700 is more manageable than 1400. Having those extra calories isn't jut about fitting in treats, it can also reduce the stress of having to juggle meals and micromanage everything.
Honestly, I find the notion that food should not be enjoyed to be pretty sad.
ETA: there are other benefits in getting more food than just enjoyment. The more calories I get, the more easily I find I can hit my macro- and micro-nutrient goals.0 -
I find it kind of sad when people say they exercise to eat more. Is eating really that exciting a part of your day that you're willing to exercise just to obtain more food? IMHO, that's the mentality that leads to obesity in the first place.
Food is fuel for your body. It isn't your friend, your security blanket, your hobby, a reward, your lover or the reason to exist. Exercise is for fitness and feeling strong and healthy, not a gimmick to earn more food.
Most people over estimate their calorie burn (especially using MFP numbers) to start with and under estimate what they eat so doing 20 minutes of 30DS to earn more food seems really pointless.
Yes - food is fuel when you reduce it to it's simplest form. But, to deny that food is also part of people's lives and traditions vastly underplays the role food plays in the social fabric of people's lives. This is the real reason why people struggle - they eat because food does make us happy. But most people eat and they don't move enough. I think it's wonderful people exercise to eat more, because I believe exactly the opposite is what makes our society fat. People are eating more anyway. It's when you start to recognize the value in exercise allowing you to eat more that you gain the ability to start making changes to lead a truly healthy lifestyle.
I love cheeseburger. I want to eat cheeseburgers. I can't accept the fact that I have to go my whole life and never eat another cheeseburger. In the past, I just had the cheeseburger. I got fat. Now, instead of just eating the cheeseburger, I ski all day first. Or I hike. Or workout hard. Then...I have the cheeseburger, and I don't gain weight and I don't equate feelings of guilt with my cheeseburger.
I can live like that for all the rest of my life. I can't live the other way, because I want a cheeseburger, and I'm honest enough with myself to know I'll have it. If that makes my decisions sad or gimmicky, or my relationship with food weird to some, then so be it.0 -
so you can eat more and exercise is healthy for you0
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Your calories are already factored in so that you will lose weight optimally. I exercise to put myself in better shape, eating them back is a treat.
Absolutely. Love the treat method. Very encouraging.0 -
Because my exercise goals and my weight loss goals are mutually exclusive. I've set myself up on MFP to adjust my diet to allow me to lose weight. I could not earn a single calorie through exercise and still lose weight at the rate I selected when I set up my program. Any exercise calories I earn are extras that allow me to either lose weight faster, or fuel my healthy lifestyle...or enjoy an indulgence from time to time.
Thank you!! And now I think about it, I guess my weight loss and fitness goals are mutually exclusive too. I never thought of it like that before.
Thanks everyone for their great answers
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Would someone be willing to explain this?
What impact will exercise have on your weight loss if you eat back the calories burned?
Why get up off your *kitten* at all if you can just sit in one spot all day, do nothing and eat your BMR????
:indifferent:0 -
Because I like eating food and want to be healthier; win-win.
BINGO!0 -
I run for cookies.......0
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Because I don't want to be skinny fat again. I don't want to be winded when I run up the stairs. I don't want to lag behind on a group walk. I don't want to have to sit down after barely doing anything.
But, I do want more cheese in my life. So if I work out, I'm probably getting some cheese out of it.
^^This too! Love cheese. Definitely more cheese!
Fantastic!!!0 -
Bump. Can't wait to read all of these comments!0
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For many reasons:
Because I am petite and have a low BMR (1160-ish), so to lose weight I need to increase my TDEE to have a large enough deficit to lose weight. So yes, in a way I exercise to be able to eat more. I want to be able to have a burger or a beer or two once in a while. Not be stuck on 1200 calories a day to barely have a 300 caloire deficit.
I do weight training so I don't lose too much muscle mass. Also to help keep my bone density up.
I do cardio and HIIT to help my heart health and help lower my high blood pressure.
It also improves my mood and helps me sleep better.0 -
If you are setup at 1200 calories by MFP that puts you at a good deficit already so when you exercise you eat back what you need to get back to a 1200 calorie net. This should be a minimum, though I always suggest setting your calorie goal at your BMR (sedentry) and eating back your calories from there as your BMR is the minimum your body needs to function properly. If you set your calorie goal at TDEE-20% (taking your regular activities into consideration) then you would only need to meet that goal and never eat back your calories unless you do exercise above and beyond your regular routines.
Hope that helps in some way 0 -
I've always eaten back my exercise calories. I'll tell you why I exercise:
-for cardiovascular fitness
-to maintain muscle mass (especially important while I was losing weight)
-to maintain good bone density
-to manage my moods and keep me sane (cardio)
-to learn to do something (running) that I never thought I could do - massive confidence boost
-because there is a lot of research that indicates that exercise helps ward off all kind of lifestyle-related diseases
-because it's fun
-to raise my TDEE (total daily energy expenditure) so that I can eat more. Some people are a bit sniffy about this reason, but having a couple of hundred extra calories a day to consume makes a low calorie diet much more manageable, and enjoyable. I'm not ashamed to say I like to eat.
-because since I started heavy lifting, my body looks a lot better than it did before, and than it would if I was just doing cardio
-because it makes me feel strong and able to do physical tasks in every day life (and will hopefully reduce the risk of injury in such tasks)
There are probably a lot more. The reason I always ate those calories back was because I was following MFP the way it was designed (there are other ways) and to keep my calorie deficit reasonable. I didn't want to lose too much lean mass as I lost weight, and I didn't want to feel tired and lacking in energy. There was a time when my calorie deficit was too large (I always ate back my execise calories but my basic calorie goal was too low) and I felt tired all the time, had dizzy spells and my mood really suffered. I was trying to start running and never had the energy to put the required effort in. That would have been even worse if I hadn't eaten my exercise calories.
What she said.... Amen
Individuals may vary a bit, the type and amount of exercise may be different, but being active will make you feel better, and reinforce the weight loss0 -
If you eat, for example, 1500 calories a day, then exercise and burn off 800 of them, you are only netting 700 calories. That is no where near enough food. Your energy will sink, mood will worsen etc and your exercise will most likely suffer. I have lost weight so many times eating 1200 calories, but only netting a couple hundred because I didn't know better. I was crabby all the time cuz I love food. I was starving. Plus, the weight always came back, plus more. You will still be eating at a deficit when you back some or all of your exercise calories.
Very well said.0 -
She didn't ask whether or not she should exercise. She asked whether or not she should eat back the calories that she burned doing her exercise.Would someone be willing to explain this?
What impact will exercise have on your weight loss if you eat back the calories burned?
Why get up off your *kitten* at all if you can just sit in one spot all day, do nothing and eat your BMR????0 -
here it what i was told
my husband and i have a trainer and here is how she put it
I dont have as much body fat and weight to lose as my husband so she has said that i should try and eat back about 1/2 of my calories burned until i get to my goal weight then i can slowly add more back . And my Husband as more to lose than i do and she said to us that he isn't to eat back ANY of his until he has his Body fat a lot lower0 -
Bump. This one also...
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf0
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