Survey, eating exercise cals.
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I've been stuck for a while, so I'm trying to stick to 1900 calories per day (which is 1.5 lbs loss per wk for me) and leaving my exercise calories uneaten. This seems to be working in the short term. If I feel really hungry, I will eat those calories, but I try to eat lean protein, vegetables and fruits.
Although, if I find a bag of these Mr. Wong's Dragon Fire Doritos that Valqis is talking about, the I will plan a special work out so I can eat a small bag on top of my normal meals. :bigsmile:
Hey, that was my 100th post. :laugh:0 -
i eat most of them most of the time
there have been days when i've dragged my butt to the gym simply so i could eat what i wanted for dinner/dessert!!! i try not to eat them all everyday though for some room for error 0 -
Zig Zag dieting is sort of what I was doing on my own but I didn't know there was a name. I am just trying to keep my intake low sometimes hitting the mark at 1,200, sometimes slightly over or under. And work out 3-5 times a week. My "THING" is Zumba! I wear a calorie counter and several others do too. It is fast and intense and after 45 minutes we burn between 700 and 1,000 calories. Fantastic!0
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I tend to eat them, at least a good portion of them. I play soccer 4 times a week and that adds almost 900 calories to eat, yet takes 3 hours of my day away when I could be eating so it can be hard to eat 'good calories' and eat that much. But I also have a hard staying under my 1200 calories on non-soccer days so I figure I average the right amount of calories a day if I eat about 600-700 of my exercise calories and save the 200 or so left over to cover the non-soccer days when I go over.
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Just before I tell you what I do, keep in mind that I don't really use this site to monitor my calorie intake.
Now, I generally eat the same pattern of food everyday which has the same amount of calories - 1500. As a dietitian, we would usually tell any healthy, mobile (ie able to walk about the house) and less than say 50 years of age person not to eat less than 1500 a day because it risks nutritional deficits. For the record, MFP tells me that my goal is just under 1400 to lose 2 lbs per week. I'm not slagging MFP, I think their whole intention is that you are supposed to exercise so you end up eating more than the minimum of 1200 you are 'allowed'.
When I exercise, I still eat the same but most of the time I am eating slightly above what MFP recommends as my baseline. Sometimes if I've had a particularly hard workout I have an extra treat food - maybe 100-200cal.
I say eat your exercise cals but maybe keep a small margin of deficit in case something is being estimated wrong 0 -
Ive only recently found this out.
Ive gone also 5 months not eating them lost 44lbs
Now i eat maybe 1/4 of then but thats it.0 -
Yes I eat all of mine back. (within 100 cals +/-)
I run anywhere from 3-5 days a week & am generally fairly active otherwise. I didn't have much to lose starting out. I set things up with a big deficit off the bat (2 lbs/week). It turned out to be WAY too few calories for me to get thru a day. I had no energy for my runs and was always hungry. I kept on adjusting my base calories up until now I am only around a .3 or .4 lbs/week deficit and I've felt the best & trimmed down the fastest at this setting.
So this is what worked for me.0 -
Just before I tell you what I do, keep in mind that I don't really use this site to monitor my calorie intake.
Now, I generally eat the same pattern of food everyday which has the same amount of calories - 1500. As a dietitian, we would usually tell any healthy, mobile (ie able to walk about the house) and less than say 50 years of age person not to eat less than 1500 a day because it risks nutritional deficits. For the record, MFP tells me that my goal is just under 1400 to lose 2 lbs per week. I'm not slagging MFP, I think their whole intention is that you are supposed to exercise so you end up eating more than the minimum of 1200 you are 'allowed'.
When I exercise, I still eat the same but most of the time I am eating slightly above what MFP recommends as my baseline. Sometimes if I've had a particularly hard workout I have an extra treat food - maybe 100-200cal.
I say eat your exercise cals but maybe keep a small margin of deficit in case something is being estimated wrong0 -
Thanks everyone :bigsmile:
I started eating more this last week, (upped my intake to 1400)
and ate my exercise calories....
Lost 2 pounds in less than a week!
Its been over a month since i had any weight loss...
and i get to eat so much im never hungry!
So I now understand why everyone is saying to eat all your calories
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right now i'm not....unless i have a "cheat" day...i typically try to leave at least 500 calories on the plate at the end of the day in the positive if that makes sense...
i have 1560 to eat a day...i eat them...whatever exercise i do if it is more than 500 calories i might use a few but i try very hard to leave those calories plus the deficit myfitnesspal.com gives me as part of my bmr/living calories burned each day...so in essence on the days i work out and earn about 500 calories, each day i should have a 1000 calorie deficit for a 2lb loss each week...
i have only done 1 full week of not eating them and only eating what i am given but it worked last week cause i lost 2.2lbs...
we'll see how i do this week on saturday's weigh in....0 -
im confused lilMissy -i got a mixed message from your post -you said you eat slightly above what they give you here as a base on exercise days and you close by saying eat back all your exercise cals!(allowing a small bit for inaccuracy)
i have just done 782 cals on exercise and i only start with a diet base of 1200 for the day so i ramp up about 60pc --its 6-14 and i only have 1 hour left to eat about 700 cals!
The trouble with that Bluiz you are already being cut down 1000 calories by the system to lose the weight-in theory you should lose double but i summise you dont so you might as well eat close to your allowances0 -
im confused lilMissy -i got a mixed message from your post -you said you eat slightly above what they give you here as a base on exercise days and you close by saying eat back all your exercise cals!(allowing a small bit for inaccuracy)
i have just done 782 cals on exercise and i only start with a diet base of 1200 for the day so i ramp up about 60pc --its 6-14 and i only have 1 hour left to eat about 700 cals!
Plan better next time. It takes a while to get the hang of it.
If I may, lilmissy is explaining that she eats the same amount of calories every day regardless of what exercise she does. That amount, according to her post, is 1500 calories.
This is a fine approach. In order to do this, you would change your activity level on MFP to however active you are including your exercise (whereas right now, you should have answered that question about your lifestyle EXCLUDING your exercise). Then, you would NOT enter exercise each day (or you could enter the minutes you exercised and enter 0 or 1 calories burned so it doesn't add a whole mess of cals onto your food diary for you to eat). That way, you'd just be eating that same amount of calories. Maybe you only exercise 4 days a week, but if you were doing it this way, you'd eat the same amount those 3 days you did not exercise as you would eat those 4 days you did exercise.0 -
im confused lilMissy -i got a mixed message from your post -you said you eat slightly above what they give you here as a base on exercise days and you close by saying eat back all your exercise cals!(allowing a small bit for inaccuracy)
i have just done 782 cals on exercise and i only start with a diet base of 1200 for the day so i ramp up about 60pc --its 6-14 and i only have 1 hour left to eat about 700 cals!
it's why we stress knowing not only what you should eat for the day, but what (in general) you will be doing for exercise in the day. maybe you don't eat ALL of your exercise calories before hand, but if you are relatively sure you will be working out late in the day, you should plan for that when making food choices.
That way you don't workout at 6pm and are left with giant amounts of calories to consume right before bed.0 -
I regularly put a hurt on my workouts and my so-called exercise calories.
MFP already has you at a deficit. You need to eat the "extra" calories to maintain this sensible deficit.0 -
huh de1amo????
MFP tells me to eat 1560 in order to have a 500 calorie deficit from 2060 which it says i burn just breathing/living...that is my 1lb weight loss for the week which is my goal??? right???
so then on the days i exercise i earn between 350-800 calories depending on what i am doing...i exercise 5 times a week so lets just say on average i "earn" 2500 calories a week from exercise....
that earned 2500 plus the 3500 from the food deficit should realistically give me the 1lb loss i desire plus about .75 more for the exercise overage????
i know my body needs the fuel, but i dont feel tired and/or weak after my workouts...
i get what people say about starvation mode and i will pay very close attention to my losses in the next few weeks, but for last week this way worked for me and i'm gonna ride it until it doesnt and then we'll modify the plan...the other way wasnt working and it may have been that i wasnt eating the right kinds of foods but now i am and i feel great...0 -
sounds like artistic accountancy to get to the answer that doesnt give you the 'you will be 30kgs at the end of the day' i just let them dribble away and take the wrap on my knuckles!
İ eat as if i am on a healthy diet in the morning and go to the gym at 3pm a good time after a a good lunch of protein(beans) i completed my gym at 5-30 and i try to stop eating by 7-i5 and to be honest i dont feel at all hungry and i dont eat for the sake of it!0 -
my bmr is 1700 plus 500 for living -2200 . mfp allows me 1200 on no exercise days which is 1000 reduction--i am fiddling it a bit because i am teacher and constantly moving but say i have a sedantry job. on gym days it just flogs calories i have no hope or want to consume- i am just not hungry and would appreciate them more the next day when i rest. 1000 loss a day x 7 is 7000 so 2lbs per week loss0
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huh de1amo????
MFP tells me to eat 1560 in order to have a 500 calorie deficit from 2060 which it says i burn just breathing/living...that is my 1lb weight loss for the week which is my goal??? right???
so then on the days i exercise i earn between 350-800 calories depending on what i am doing...i exercise 5 times a week so lets just say on average i "earn" 2500 calories a week from exercise....
that earned 2500 plus the 3500 from the food deficit should realistically give me the 1lb loss i desire plus about .75 more for the exercise overage????
i know my body needs the fuel, but i dont feel tired and/or weak after my workouts...
i get what people say about starvation mode and i will pay very close attention to my losses in the next few weeks, but for last week this way worked for me and i'm gonna ride it until it doesnt and then we'll modify the plan...the other way wasnt working and it may have been that i wasnt eating the right kinds of foods but now i am and i feel great...
You're right!
You're pretty much doing the same thing you'd be doing if you set your goal to lose 1.5# a week and then ate 90-100% of your exercise cals, though. Except, if you're at a low enough weight, MFP won't set your base cals below 1200 so there could be a small amount of variance based on that that would change your calorie deficit slightly. 0 -
I am with the previous posters that have reminded us that MFP already puts us in a calorie deficit to begin with. So eating back the exercise calories means we still have our deficit, whereas, if you do not eat back your exercise cals, you risk going into starvation mode. So in my opinion it is important to eat them back.0
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im confused lilMissy -i got a mixed message from your post -you said you eat slightly above what they give you here as a base on exercise days and you close by saying eat back all your exercise cals!(allowing a small bit for inaccuracy)
i have just done 782 cals on exercise and i only start with a diet base of 1200 for the day so i ramp up about 60pc --its 6-14 and i only have 1 hour left to eat about 700 cals!
The trouble with that Bluiz you are already being cut down 1000 calories by the system to lose the weight-in theory you should lose double but i summise you dont so you might as well eat close to your allowances
What I said was: on exercise days I eat slightly more than my base AND on non-exercise days I also eat slightly more than my base. I exercise about 3-4 times per week (excluding walking but that's included in my activity level) so I think it evens out in the end... thus I would conclude to eat your exercise cals. I hope that makes sense, basically I'm saying I eat my exercise cals just not necessarily all on the days that I exercise, I spread them over the days that I dont exercise as well.0
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