Eating back exercise calories made me gain - so confused
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donnacervelli11
Posts: 109 Member
So, I wish I could say that the extra 6lbs on the scale didn't bum me out. But they do, and I'm confused about how to make them go away.
For the most part, my weight loss has been pretty non-existent. I started at 147lbs and then pretty much stayed there for the entire two months I was logging MFP. I have a desk job, but otherwise I stay pretty active after work. I lift twice a week, and I run 3 - 5 miles on average 2x a week.
Some other threads suggested eating back my exercise calories or eating up to the MFP calories for the day to avoided the dreaded 'starvation mode'. So, I started eating back my exercise burn (which I thought was pretty accurate, I've been wearing a BodyMedia Fit band that supposedly measures calorie burn. It syncs with MFP to log a calorie deficit).
I thought I was doing the right thing, but a month later I'm up 6lbs.
I'm pretty discouraged. What am I doing wrong?
For the most part, my weight loss has been pretty non-existent. I started at 147lbs and then pretty much stayed there for the entire two months I was logging MFP. I have a desk job, but otherwise I stay pretty active after work. I lift twice a week, and I run 3 - 5 miles on average 2x a week.
Some other threads suggested eating back my exercise calories or eating up to the MFP calories for the day to avoided the dreaded 'starvation mode'. So, I started eating back my exercise burn (which I thought was pretty accurate, I've been wearing a BodyMedia Fit band that supposedly measures calorie burn. It syncs with MFP to log a calorie deficit).
I thought I was doing the right thing, but a month later I'm up 6lbs.
I'm pretty discouraged. What am I doing wrong?
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Replies
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I do not follow that silly idea. Why would you eat back what you worked so hard to burn?0
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your diary is closed, so wecould not begin to guess what you are doing wrong .....0
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How are your measurements looking? You might be building muscle.
If your measurements are going up as well, then you either need to revise your calorie total down a bit (since MFP's calculations aren't right for everyone!) or, if they're already quite low (1200 or less is what people normally say), eat more for a while until your body adjusts to using up more energy, then drop back down from there to lose the weight.0 -
eating back calories is stupid and useless.0
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nobody ever wants to hear this, but based on what you are saying, I am pretty certain you are either over-estimating your activity level or under estimating our food or both.
You have to be meticulous in logging your food - especially you women that don't have that much to lose because you guys have such a small window of opportunity between your bmr and tdee. I'd recommend getting a digital food scale and measure EVERYTHING you eat for a couple of weeks and see if it makes a difference.
A little game you can play during that 2 weeks is to try to estimate the portion first, then weigh it and see how close you are. This will help you get better at estimating at restaurants and stuff since you really can't take your scale with you everywhere!0 -
we overcomplicate EVERYTHING!! Simplicity is key here...if you are losing great! if you are feeling a bit weak and hungry eat!!
Do not follow the many false guidelines and fad diet and so called health practices on this site and other sources..just keep it simple and elegant0 -
I agree with GauchoMark. You are likely underestimating what you eat. The BMF should be fairly accurate on your calorie burn, but do you have a heart rate monitor you could use to check it? For your runs, how many calories does it estimate you burn?
The issue is likely in your intake. Way too easy to underestimate what you're eating.0 -
also there no "starvation mode" or slow metabolism! jeeeeeez0
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Because MFP has you at a deficit already with your daily calorie goal - meaning you could eat to goal, do zero exercise, and you're at a deficit and will lose weight. Exercising and burning more calories creates an even larger deficit, which can lead to problems - that's why they add those burned calories back into your daily goal - you are supposed to eat them back.I do not follow that silly idea. Why would you eat back what you worked so hard to burn?
Now this is assuming you entered all your info correctly when you set up MFP, going for a reasonable weight loss goal (as in, not 2lbs a week unless you've got 100+ pounds to lose, etc), and that all the food consumed is measured and accounted for correctly - the system works.
OP - as for the six pound gain - how long has it been since to switched to eating back exercise cals? Do you also take measurements and progress photos? Do you lift heavy? And how often do you weight - the body can easily fluctuate 6lbs in a week due to a new or harder workout, too much sodium & water retention, hormones, time of the month, etc.
Hard to offer more advice without more info - if you could make your diary public that might help.
Hang in there - with only 17 pounds to lose, it's a pretty slow process anyway, and hard to be patient! 0 -
I do not follow that silly idea. Why would you eat back what you worked so hard to burn?eating back calories is stupid and useless.
First of all, she wasn't losing weight BEFORE she started eating back calories, so something else was off originally.
Secondly, why eat back calories from exercise? So you can actually build/retain muscle instead of losing it from not having enough fuel. There are many other reasons why you should eat back calories - at least 50% or more. If you want to lose weight in a healthy manner, you need to be fueling your muscles properly.0 -
GauchoMark nailed it IMO.
Regarding exercise calories in general:
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf0 -
also there no "starvation mode" or slow metabolism! jeeeeeez
so you lose weight linearly? Wow, he first known person to do that, congrats!0 -
thank you!0
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nobody ever wants to hear this, but based on what you are saying, I am pretty certain you are either over-estimating your activity level or under estimating our food or both.
You have to be meticulous in logging your food - especially you women that don't have that much to lose because you guys have such a small window of opportunity between your bmr and tdee. I'd recommend getting a digital food scale and measure EVERYTHING you eat for a couple of weeks and see if it makes a difference.
Yes. I agree.
I tried eating back exercise calories and I don't think I gained, but I didn't really lose either. On a day where I really bust *kitten* at the gym I might eat more back but if I don't feel like I need them, then i dont. Listen to your body!!0 -
:huh: Like this?..just keep it simple and eleganteating back calories is stupid and useless.
Very elegant!
LOL Yeah, and proper nutrition and fueling your body by eating enough is stupid and useless. :smokin:0 -
your diary is closed, so wecould not begin to guess what you are doing wrong .....
Whoops! Just made it public. Thanks!0 -
Exactly. Further, I don't track my exercise calories. One reason, I doubt it is possible to really get an accurate count of calories burned. I find that MFP seems to be WAY overestimating. I say don't eat it if you don't feel you need to. Even as someone with an appetite control problem, I do notice a difference in my "hunger" that I feel when full, and my real hunger after working out. The after workout hunger is way more intense, yet easier to satisfy. Listen to your body.I do not follow that silly idea. Why would you eat back what you worked so hard to burn?0 -
I never eat my exercise calories back. I think it's counterintuitive.0
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we overcomplicate EVERYTHING!! Simplicity is key here...if you are losing great! if you are feeling a bit weak and hungry eat!!
Do not follow the many false guidelines and fad diet and so called health practices on this site and other sources..just keep it simple and elegant
couldn't agree more...0 -
I use a wrist heart rate monitor right now, but will be purchasing a Zephyr soon.... the numbers here are put in by people who likely have a much different caloric burn than myself, and I don't wanna flub. So, yes, I don't really count my exercise calories either. I just use it to keep a journal of what I'm doing
Exactly. Further, I don't track my exercise calories. One reason, I doubt it is possible to really get an accurate count of calories burned. I find that MFP seems to be WAY overestimating. I say don't eat it if you don't feel you need to. Even as someone with an appetite control problem, I do notice a difference in my "hunger" that I feel when full, and my real hunger after working out. The after workout hunger is way more intense, yet easier to satisfy. Listen to your body.I do not follow that silly idea. Why would you eat back what you worked so hard to burn?0
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