Does anyone suggest not eating their workout calories?

KKOLB1
KKOLB1 Posts: 53 Member
edited September 24 in Health and Weight Loss
So I had gotten to a plateau over a week ag,. then finally a day later, weight loss. Someone in my post suggested I don't eat my workout calories and my husband read an article that said you should eat the calories you want to weigh x10, so I want to get to 145, therefore I should eat 1450 cal. a day. Wed. I started doing that & I've gone nothing but up since then. I'm now over 2 weeks behind in getting to my weight loss goal. I'm frustrated & upset. Anyone have any tips for getting the scale to move the right direction again?! (Don't look at my food diary from yesterday. that's the first day since I've started this program that I didn't finish it. It was a *high* calorie day (can't think of the word for it). Should I skip a workout day altogether or should I start eating my workout calories again? I do the elliptical at home everyday along with some strength afterwards for a few min. The elliptical says Ii'm burning 1300 calories but I know that's not even close so I avg. around 750 on a good day when I know I've really pushed myself and am half dead.
«1

Replies

  • melissatacker
    melissatacker Posts: 91 Member
    I personally have never eaten any of my exercise calories back and have lost 22 pounds in the last 38 days. I find that people are right when they tell you to calorie cycle. Everyday eat a different amount of calories to keep your metabolism up, if you eat the same amount everyday your metabolism becomes used to it and you plateau. I have been trying to calorie cycle and it's working!
  • ckmama
    ckmama Posts: 1,668 Member
    eating back all of my "burned" calories was the death of my weight loss. It put me on the biggest plateau.

    I even tracked my burn with a Polar HRM. I would recommend you set your calorie target at your true activity level instead of eating exercise calories and having your calorie target set too low.

    You'll get different opininions, but when I lost weight consistently 7-8 lbs a month for a year...I started eating back my exercise calories and my weight loss slowed then eventually plateaued.

    It really just depends on whether or not your calorie target is set for your real activity level. If it is then you eat your exercise calories back you are counting them twice, makes sense?
  • papastu
    papastu Posts: 737 Member
    eating back your calories makes no sense to me neither, if your trying to lose weight, I eat my calories sometimes more than I should but I excercise hard, paying off for me, but I have the weight to lose :P
  • brandi16
    brandi16 Posts: 56
    Currently, my trainer has me doing 1000 calories a day, but I am working closely with him and have a certain goal that I am trying to hit by April 1st. NORMALLY, he has me on 1200 calories a day...period. If I don't work out, I eat 1200...if I do workout, I still eat only 1200. He always tells me that you should eat your daily calories that best suits you and your workout calories only when you are finally ready to maintain and not lose....

    Hope that helps! Good luck!
  • obifatkanobi
    obifatkanobi Posts: 190
    The argument goes back and forth, and it can be very confusing. Here is link to a post some time ago that I found very interesting and informative, hope it helps.

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    I have always eaten my exercise calories and have generally maintained a 1-2 pound loss per week. Eating your exercise calories makes for a more consistent, though slower, weight loss. But, it's healthier. Losing tons of weight quickly isn't always healthy and doesn't always mean you're burning fat. If you aren't getting enough nutrition your body can start to burn muscle instead because muscle has amino acids and nutrients that your body needs, while fat does not.
  • rherrin5
    rherrin5 Posts: 136 Member
    I eat enough cals back to keep my NET cals above 1200 and I lose everyweek. I walk 5 miles and that burns around 515 for me and I generally eat 400 of them back. Your metabolism need fuel (just like fire need wood to keep burning) to keep burning. Everyone is different and their bodies work differently but this is my personal experience. Hope it helps!
  • brunettebetty
    brunettebetty Posts: 27
    Can't say what is or isn't right for someone else but I've never eaten mine back and never will. It's worked well for me that way.
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
    I personally have never eaten any of my exercise calories back and have lost 22 pounds in the last 38 days. I find that people are right when they tell you to calorie cycle. Everyday eat a different amount of calories to keep your metabolism up, if you eat the same amount everyday your metabolism becomes used to it and you plateau. I have been trying to calorie cycle and it's working!

    Congrats on your great progress! It's awesome that you're losing that quickly. But because you have a large amount to lose, it's not really applicable to the OP's situation, as she is already relatively lean.

    To the OP: MFP creates a built in cal deficit to allow for weight loss, regardless of exercise. If you don't replace exercise cals, you are making that deficit larger.

    Your body prefers to have a "cushion" (especially for women.) So when you are relatively lean, it is even more important to NOT have a large deficit. The body needs to KNOW it will be getting enough fuel to be willing to tap those remaining fat stores. The closer you get to your goal weight, the more eating too little will hamper your progress, and the more likely you are to encourage burning muscle, rather than fat.

    Here are some great threads that explain metabolism and why it's important to fuel the body properly. Good luck to you!

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

    http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories

    http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat
  • marlabelle
    marlabelle Posts: 55 Member
    Personally I don't eat the workout calories but I always try to stay above 1200 and below what the site recommends to satisfy my BMR. I do this because I know this site is not 100% correct in calculating your workout or the calories you intake so staying under is like my cushion. Just keep working on that calorie deficit and you will loose weight!
  • Edestiny7
    Edestiny7 Posts: 730 Member
    When eating only 1200 calories a day, I HAD to eat back ALL of my exercise calories to keep my net calories above 1200. Now that I am on maintenance, I have a little wiggle room, but find if I do not eat back ALL of my exercise calories, I continue to lose weight, which is not what I want. 1200 net is the key to keep in mind for healthy weight loss. 1500 net for men.
  • Mrs_McFadden
    Mrs_McFadden Posts: 1,139
    I'm kind of thinking that we should have a line, put duct tape on it, and on one side have those that eat their exercise calories, and on the other have those that do not. All people on both sides will have to eat normal foods and be consistent. Then we can stare at each other and see what works..no words allowed to be exchanged..just a gander. Then we can all walk away shaking our heads...
  • rherrin5
    rherrin5 Posts: 136 Member
    I'm kind of thinking that we should have a line, put duct tape on it, and on one side have those that eat their exercise calories, and on the other have those that do not. All people on both sides will have to eat normal foods and be consistent. Then we can stare at each other and see what works..no words allowed to be exchanged..just a gander. Then we can all walk away shaking our heads...

    LOL!!!!!!!!!!!!!!!!!!!!!
  • kelligonzales
    kelligonzales Posts: 391
    If you look at the break down of your calories. when you eat them back you end up at you target calorie intake. If you aren't getting enough calories you will shut down and start storing. The whole reason for this site is to do it healthy not get a 1,2,3 result. I don't always eat my calories back, i'll eat half or a quarter sometimes. But i'm doing it the slow way to be the healthiest me. working out hardcore and not eating is called an eating disorder.
  • Larode
    Larode Posts: 22 Member
    I don't eat my calories back either....I try to eat exactly what they tell me but not the exercise calories as that doens't make sense to me. To lose weight we have to cut calories and increase exercise so I don't get the logic of "eating exercise calories".
  • kioga86
    kioga86 Posts: 126 Member
    I am currently not eating my exercise calories back, as I am transitioning out of what I am considering my "rapid weight loss" phase of my journey. So far my concern has been losing weight, period. Not building muscle, but just good old weight loss. I eat between 1200 and 1300 (a few just over 1300) calories daily, and have lost ~77 pounds since October.

    Right now I am transitioning to my "muscle building" phase of my journey, and it's going to be intensifying soon. I will soon be moving my calories up to 1500 maximum daily, but will still not be eating back my exercise calories. My diet is focusing more on protein, while still maintaining a lower calorie intake. This will continue until I am satisfied that I have reached my goal fitness (not goal weight mind you).

    Eventually, I will move in to the "maintain this health" phase of my journey, which I will hopefully be able to continue indefinitely. I will set my calorie goal up higher (1800-2000 range, not sure yet), and then decide whether or not I can maintain my level of health and fitness if I eat back my exercise calories. Until this point, I won't even consider eating back my exercise calories.

    So to shorten a long post and simply answer your question: as long as I'm working to lose weight and increase my fitness/health, I will not eat back my exercise calories.
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
    I don't eat my calories back either....I try to eat exactly what they tell me but not the exercise calories as that doens't make sense to me. To lose weight we have to cut calories and increase exercise so I don't get the logic of "eating exercise calories".

    You're misunderstanding how MFP works. MFP has a BUILT IN deficit, based on your chosen loss per week goal (1 lb, 2 lbs, etc). So whether you log no exercise, 20 min of exercise, or 20 hours of exercise, you will still be at a deficit. When you don't replace the cals added for exercise, you make that deficit larger than you (presumably) intended, which is usually unhealthy and unsustainable.
  • rherrin5
    rherrin5 Posts: 136 Member
    I don't eat my calories back either....I try to eat exactly what they tell me but not the exercise calories as that doens't make sense to me. To lose weight we have to cut calories and increase exercise so I don't get the logic of "eating exercise calories".

    You're misunderstanding how MFP works. MFP has a BUILT IN deficit, based on your chosen loss per week goal (1 lb, 2 lbs, etc). So whether you log no exercise, 20 min of exercise, or 20 hours of exercise, you will still be at a deficit. When you don't replace the cals added for exercise, you make that deficit larger than you (presumably) intended, which is usually unhealthy and unsustainable.

    Agreed. i think she says it best here.
  • melissatacker
    melissatacker Posts: 91 Member
    There is one really important factor to consider when putting your faith into MFP for weight loss...you CANNOT trust the calories it says you have burned! I recently bought a BodyMedia Fit HRM and my ACTUAL calories burned are about 1/4 of what MFP tells me I have burned! That is a HUGE difference and something to consider if you are going to eat back your calories...just my two cents :)
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
    There is one really important factor to consider when putting your faith into MFP for weight loss...you CANNOT trust the calories it says you have burned! I recently bought a BodyMedia Fit HRM and my ACTUAL calories burned are about 1/4 of what MFP tells me I have burned! That is a HUGE difference and something to consider if you are going to eat back your calories...just my two cents :)

    This is an important point. However, unless you have had your VO2 tested professionally, EVERY measurement of energy expenditure is an estimate (and even that is only a close estimate). MFP estimates will be closer for some people, and not for others; and will be more or less accurate for different exercises, as well. Machines can be inaccurate as well. HRMs and BMF or BodyBuggs can also be inaccurate. All of the numbers we work off of are estimates. Obviously, we want to get the best numbers we can. But if we stress about every little calorie, we are actually increasing the stress on our bodies and impeding our bodies' ability to function optimally.

    No site (or machine or gadget) is perfect and exact for everyone. There are always a few people who are outside the curve. But MFP is successful because they have set up a design that uses good guidelines for the majority. Yes, some people will need to tweak the numbers occasionally. But it works well for most.
  • kelligonzales
    kelligonzales Posts: 391
    I don't eat my calories back either....I try to eat exactly what they tell me but not the exercise calories as that doens't make sense to me. To lose weight we have to cut calories and increase exercise so I don't get the logic of "eating exercise calories".

    You're misunderstanding how MFP works. MFP has a BUILT IN deficit, based on your chosen loss per week goal (1 lb, 2 lbs, etc). So whether you log no exercise, 20 min of exercise, or 20 hours of exercise, you will still be at a deficit. When you don't replace the cals added for exercise, you make that deficit larger than you (presumably) intended, which is usually unhealthy and unsustainable.

    This is a great way to put it...
  • bayles1
    bayles1 Posts: 408 Member
    I work to 1200 net minimum.
  • mariapuhl
    mariapuhl Posts: 529 Member
    I don't eat mine back.

    I was losing, then came on here, and tried it like everyone suggested for a month, and lost absolutely no weight for that whole month (gained some, actually), then went back to not eating them and have started losing again.

    But, I know it works for some people to eat them, and others, like me, it doesn't. So you really have to see what works for YOU personally, because it's different for everyone.
  • NikkisNewStart
    NikkisNewStart Posts: 1,075 Member
    I always eat my exercise calories. Again, what works for others may not work for you! I also use a HRM and typically burn 400 to 550 calories a day doing strength training and some cardio. Ladyhawk stated it best about your caloric goals already accounting for a deficit. I personally believe that if you do not eat your exercise calories, you're doing your body a huge disservice. Your body needs the fuel to repair muscle and keep your metabolism revved. You may lose weight by not eating them but you'll eventually start cannibalizing muscle and will in turn become a fat "skinny" person. I guess it all depends on what your goals are... mine were/are more than just losing weight. I want my body to run as efficiently as possible. I want to glorify my body and provide the nutrients my internal organs and muscles need. I want to have as much energy as possible. Eating your exercise calories is not going to sabotage your weight loss... on the contrary it will lead you to losing weight while providing the nutrition your body needs to run efficiently.
  • stormieweather
    stormieweather Posts: 2,549 Member
    There is one really important factor to consider when putting your faith into MFP for weight loss...you CANNOT trust the calories it says you have burned! I recently bought a BodyMedia Fit HRM and my ACTUAL calories burned are about 1/4 of what MFP tells me I have burned! That is a HUGE difference and something to consider if you are going to eat back your calories...just my two cents :)

    This is why I recommend that people eat back only 1/2 of them.

    When I was eating 100% of them back and not losing weight, it was because I wasn't burning nearly as much as MFP/machines said I was and ALSO, because I was under estimating my calories eaten (I weigh and measure everything now). I now know exactly what I burn each day and eat 500 +/- less than that. I graph it so I know if I'm under or overeating compared to my weight loss.
  • edorice
    edorice Posts: 4,519 Member
    I try to eat some of my exercise calories back, but never all of them.
  • rhazelwood
    rhazelwood Posts: 42 Member
    I don't eat my calories back either....I try to eat exactly what they tell me but not the exercise calories as that doens't make sense to me. To lose weight we have to cut calories and increase exercise so I don't get the logic of "eating exercise calories".

    You're misunderstanding how MFP works. MFP has a BUILT IN deficit, based on your chosen loss per week goal (1 lb, 2 lbs, etc). So whether you log no exercise, 20 min of exercise, or 20 hours of exercise, you will still be at a deficit. When you don't replace the cals added for exercise, you make that deficit larger than you (presumably) intended, which is usually unhealthy and unsustainable.

    Agreed. i think she says it best here.

    The key word here for me is "unsustainable". It is important to implement a healthier lifestyle and anything drastic can often lead to a complete backslide, which is how so many people gain back everything they've lost and then some once they quit 'dieting'. 1-2 pounds per week is considered a healthy loss rate, and a half pound per week is good if you are also conditioning since the muscle you add is heavier than the fat you burn. Most days I eat about half of my workout calories, not as a conscious decision, just that's where I feel satisfied. Some days I eat them all and some days I go over. I've lost 11 pounds in about 8 weeks and since I am also power lifting, I have a more significant loss of inches which is more important to me than the scale. In the past I lost 30 pounds on WW and gained it all back after about 4 years, and am determined to not go the deprivation route again.

    Another thing to consider is that it is not just the number of calories that you are eating that is important but also whether or not you are gaining proper nutrition from the calories you do eat.

    It really comes down to what works for each individual. If one thing doesn't work, try something else until you are feeling good :wink:
  • susanswan
    susanswan Posts: 1,194 Member
    So I had gotten to a plateau over a week ag,. then finally a day later, weight loss. Someone in my post suggested I don't eat my workout calories and my husband read an article that said you should eat the calories you want to weigh x10, so I want to get to 145, therefore I should eat 1450 cal. a day. Wed. I started doing that & I've gone nothing but up since then. I'm now over 2 weeks behind in getting to my weight loss goal. I'm frustrated & upset. Anyone have any tips for getting the scale to move the right direction again?! (Don't look at my food diary from yesterday. that's the first day since I've started this program that I didn't finish it. It was a *high* calorie day (can't think of the word for it). Should I skip a workout day altogether or should I start eating my workout calories again? I do the elliptical at home everyday along with some strength afterwards for a few min. The elliptical says Ii'm burning 1300 calories but I know that's not even close so I avg. around 750 on a good day when I know I've really pushed myself and am half dead.

    AMEN to not eating the exercise calories! I am also now behind on meeting my birthday goal!! I had a nice little weight loss going and then let the popular opinion of eating those calories persuade mem into eating them. Who doesn't want to eat more?? It back fired big time! I gained two pounds in a week. And I am eating VERY clean! I went to bed feeling stuffed and woke up feeling stuffed! I'm 54 in April, so maybe that philosophy works for younger folks, but I don't think it worked for me! My husbands advice: Eat what you feel like eating. If you need to eat more calories, eat them. If you feel fine, don't eat them. Old fashioned advice, but I think that will work better for me. It helped me to lose 53 pounds before by not eating my exercise calories. I hadn't heard that philosophy at the time. And my weight lilfting videos with 3, 5, and 8 pound dumbbells gave me bigger and stronger muscles, too, so don't even try to convince me that I was in "starvation mode". I'm done with that type of thinking! My first day of eating right (check my diary for yesterday) I lost 1.4 pounds. Also I am cutting WAY back on whole grains in favor of eating fresh fruit and veggies. It worked! Good luck!
  • KKOLB1
    KKOLB1 Posts: 53 Member
    I'm not attacking, but are you suggesting that I have an eating disorder or something or just saying in general? I normally eat 1700 calories when I workout daily & last wed. i stopped doing that & was eating 1450 a day.
    If you look at the break down of your calories. when you eat them back you end up at you target calorie intake. If you aren't getting enough calories you will shut down and start storing. The whole reason for this site is to do it healthy not get a 1,2,3 result. I don't always eat my calories back, i'll eat half or a quarter sometimes. But i'm doing it the slow way to be the healthiest me. working out hardcore and not eating is called an eating disorder.
  • susanswan
    susanswan Posts: 1,194 Member
    If you look at the break down of your calories. when you eat them back you end up at you target calorie intake. If you aren't getting enough calories you will shut down and start storing. The whole reason for this site is to do it healthy not get a 1,2,3 result. I don't always eat my calories back, i'll eat half or a quarter sometimes. But i'm doing it the slow way to be the healthiest me. working out hardcore and not eating is called an eating disorder.

    So while YOU eat a PORTION of your exercise calories, you do not really eat them all. So if you don't eat them all, you are still under the "recommended" amount for mfp. If you did eat that extra 100, 200, or more calories per day I 'll abe you would also see a gain like the rest of us who do. Also not everyone on this site does a HARDCORE work out. Walking the dog 3+ miles a day, doing a strength training 30 minute video that includes crunches, upper body and lower body 5 times a week and biking around the neighborhood for 45 minutes on Saturday and Sunday after working at my computer all week long sounds like relatively light exercise. Add the fact that I am over 50 and eating all of those exercise calories only caused my weight to go up and cancel out my losses. So like you, I may only eat a small portion of them, but I say NO, I don't eat them, while you say Yes!
This discussion has been closed.

Categories