Am I eating enough?

jshicks2005
jshicks2005 Posts: 13 Member
edited November 2023 in Getting Started
I've been counting calories and exercising for 3 weeks now and I'm noticing that I'm actually gaining small amounts of weight. My concern is that I'm not taking in enough calories. I'll eat my goal calorie intake but my exercise will bring my net intake down. Should I be eating more to count for the burn. I don't want my body to go into starvation mode.

Thanks

Replies

  • palmerar
    palmerar Posts: 489 Member
    You should be eating back some if not all of your exercise calories. MFP has a built in deficit, so you are supposed to eat back the exercise calories. It is widely believed that MFP exercise calories estimates are overexaggerated, so some people eat back a percentage (usually 25-75%) of the exercise calories, or until they feel satisfied.
  • askeates
    askeates Posts: 1,490 Member
    In order to help, people will need more information.

    First - open your diary so people can see your eating and work-outs.

    Second - Are you following the MFP suggested diet, or the TDEE-a %... how did you come up with your numbers?

    Third - what is your goal, 1 pound a week, 2 pounds a week, etc?

    Last - How is sodium and water? Often times people first starting out will load up with pre-package diet meals that are full of extra sodium, and they will not drink enough water to keep their bodies hydrated.
  • RosyBest
    RosyBest Posts: 303 Member
    I think most people eat back their calories...or at least a majority of the calories they burn off. Surprisingly, I lose more weight when I eat more. Who knew?
  • Vivian06703188
    Vivian06703188 Posts: 310 Member
    Many times when people start dieting and working out they gain weight. This is natural. Muscle weighs more than fat. That being said you need to look at how you have set up your MFP. If you have it set for anything but sedentary you should not be counting back and eating back your calories. It is best to set it up for sedentary and log your calories everyday so you can adjust your diet accordingly. There are a lot of factors to consider. Are you weighing and measuring your food. If not you could me consuming way more calories than you are aware of. Are you drinking you water. In order for you metabolism to work correctly you need that water. Good Luck!
  • judge69
    judge69 Posts: 13
    hi, you usually need to fuel exercise so i wouldn't leave your exercise calories uneaten (hope that makes sense). the most efficient time for your body to metabolise food is straight after exercise as this is when it needs to repair and replenish muscles etc. so the body automatically uses calories in a good way rather than storing them. so if you are burning 300 calories exercising you could have a protein drink after, these are easily metabolised and a good way to recover.

    i find that my weight goes up and down depending on time of month (think i'm connected to the bloody moon cycles or something!!) try weighing yourself once a month. this me keep from getting paranoid about every little tiny fluctuation!

    other than ALL that you could check if you have your activity level set at the right one for your lifestyle (in your profile/goals)

    hope this helps good luck

    julie

    MyRunningTips.com
  • joysenica
    joysenica Posts: 18
    The scale naturally is a concern for us all, but more importantly how do you feel? There is great advice that you should look into, but try not to get too fixated on that (damn!) scale. We all yo yo the first few weeks I think. keep up the exercise, the water drinking and calorie counting ( following everybody input) and eventually things will move in the right direction. do not get discouraged if the scale isn't moving... the important thing is that you are! How you feel is a good indicator that you are doing things correctly. plus remember our metabolism may need some readjusting. keep us posted and hang in there!
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