Eating back calories lost from exercise - is it needed?

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Replies

  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    The Harris–Benedict equations revised by Roza and Shizgal...

    ...assume relatively normal levels of body fat and significantly over-estimate BMR for individuals who, like the OP, are obese.

    To the OP: there's no need to make this so complicated. Just pick a number - 1200, 1500, 1800, whatever - and stick to it, logging everything diligently. Your body will tell you if you are in the right caloric neighbourhood - if weight comes off too fast, up your calories, if it comes off to slow, check your logging or reduce your calories.

    Keep it simple!

    :drinker:
  • erialcelyob
    erialcelyob Posts: 341 Member
    No, people on here are so rude and jump at any chance to twist peoples words.
  • ambergaelle
    ambergaelle Posts: 6 Member
    I am beyond overwhelmed by the whole concept right now.... my MFP goal is at 1200 calories a day for mostly sedentary person. i want to lose no more and no less than 2lbs a week because thats what i heard was "healthy"... i recently started doing cicuit training (Jillian Michaels... and i do it the easy way cauz i srsly suck) and cardio 30 min 5 times a week.... I ve changed my diet to more "clean options" and left out the unhealthy stuff i was addicted to. i prepped my meals and becaue i eat healthy stuff instead of 800 cal a portion stuff i actually feel super full each day after all my meals... i actually struggle to get to 1200 because i dont want to go towards unhealthy more calorific foods. (like a bowl of pasta)... I ususally add a protein bar to the addition to get close to 1200... I dont feel too tired or low or ill but i also def dont feel hungry so I dont eat my 400-500 calories burnt back... sometimes that makes my net is as low as 500... does that mean i wont be losing weight... i just started 2 weeks ago.
    here are my stats.
    5'7
    163 lbs
    goal weight is 133
    i have 40% BF
    26 year old
    female

    someone please tell me what to do.
  • MissBabyJane
    MissBabyJane Posts: 538 Member
    I think it depence only on yourself. I don't eat mine, sometimes just half of them. See how you feel when you start eating half of them, if you start gaining weight stop eating them, etc :)
  • EszterNZ
    EszterNZ Posts: 51
    At first I didn't eat them back. I got a heart rate monitor so I could accurately track how much I was burning each work out, because if i'm going to eat it back, i need to know how much I've actually used up, rather than guestimating :)
    Since I've gotten fitter and exercise more (i workout every day now, and more intense stuff), I usually eat back most of it, or if not, there might be 100-150 calories left.
    I really think it depends on how you feel though. Nourish your body if it wants it! Just choose the right things to eat after a workout..e.g. not fast food, and as long as you track your intake, and output accurately you cant really go wrong! :)

    Good luck!
  • Bernadette60614
    Bernadette60614 Posts: 707 Member
    To add to my message above:

    Right now I'm not eating them back.

    I don't use measuring cups/spoons to help me manage portions, but I know that unless I get a digital food scale, measuring cups and spoons can be off by any number of calories unless I carefully "level' the cup or spoon every time I get a portion.

    OP: You had mentioned not having any experience with structured diets in the past. I've had way too much, and my experience is:

    Eat less, move more, I lose weight.

    Eat too little, eventually I will binge and gain everything back.

    Just take small steps and a year from now you'll be amazed by where you are!
  • emboslice94
    emboslice94 Posts: 60
    Depending on how you've calculated your calorie intake, it may already be included. If that's how you do it, then just eat the 1500, BUT if you're especially hungry after a workout and sticking to the calories isn't working, eat something. Judge by how you feel. I find that on leg day, I eat more than on arm days.

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