How do you "eat up" your workout calories?

I tend to use my work out calories to earn a reasonable treat- a piece of chocolate, scoop of ice cream, 100-calorie pop corn. If you don't allow yourself to have those items once in a while I don't think that you can keep up with the weight loss. I have been using this site since June and it really is a life style change more than a diet. You learn to think about the choices that you make every day. Lets face it, it would be crazy to think you would never snack again, just watch the portions.

Lifestyle change - that is right on the money. I use my workout calories as a cushion for the unexpected. For example, the business dinner I have tonight. And like mckennamom, I know that I could have a cookie or two in the evening and not feel bad about it.


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I see nothing wrong with small indulgences. I need them to keep sane!!
Just be careful of all that processed, high sugar/sodium foods.
I like to eat almonds, a banana, almond milk, a Vita Top, those kinds of things to get my calories up.

you don't need to consume all your exercise calories. if you're not hungry, what's the point? also REALLY stay away from fast food. don't suggest to yourself it's "just a treat", several weeks down the road you could find yourself having that "treat" every day, and before you know it, you're back to old habits again.

if you want a treat, snack on some strawberries and 1 or 2 oz of dark chocolate. or make yourself some low-cal dessert like meringue? they are sweet, and because they are made from egg whites, reasonably low cal. but keep in mind portion control.

Of course you can have a treat. I think that having treats is an important part of making this a lifestyle change and not a diet. As long as you're being healthy 80-90% of the time eating "treats" 10-20% of the time isn't going to hurt you. If you're looking to lose weight, it's calories in vs. calories out that matters. Where those calories come from isn't all that important. However (don't yell at me yet), if you're looking to get healthy, where those calories come from does matter. Also, 1600 calories in twinkies isn't going to feel any where near as filling as 1600 calories of fruits, veggies and lean protein. That being said, 1400 calories in fruits, veggies, and lean protein can keep you full while the 200 calorie twinkie can satisfy you. Thereby, giving you the best of both worlds.

I tend to use my work out calories to earn a reasonable treat- a piece of chocolate, scoop of ice cream, 100-calorie pop corn. If you don't allow yourself to have those items once in a while I don't think that you can keep up with the weight loss. I have been using this site since June and it really is a life style change more than a diet. You learn to think about the choices that you make every day. Lets face it, it would be crazy to think you would never snack again, just watch the portions.

true... this website is more like a life style change more than just a quick diet... its only designed to loose no more than 2lb per week... i find it hard to eat my exercise cals sometimes but i find when i run, i could eat a horse! then sometimes i find it hard to stick close to it... my goal is the minimum , 1200 per day...if i run, i earn loads, if is just a bit of yoga, then i have to watch what i eat cos it doesnt burn lots...

the way I do it is...as long as my net cals are as close to 1200 (the minimum anyway) then I'll feel like ive used to site wisely...

good luck

congrats on you loss so far. i have the same problem often. thanks to snow my net is negative right now i'm just glad its friday . i will be drinking some of my calories tonight. yeah, i know worse than ice cream lol

I find it easy to eat my workout calories because I am HUNGRY! LOL I eat the same foods I normally would snack on. Or I have a bigger dinner. I don't "treat" myself with those calories though. Not usually. Tonight however, for the first time, I will have some calories "left over" for a glass of wine! wooohooooo!

I think it's very healthy to indulge once in a while. A treat every so often can give you psychological break from a rigid diet and help you stick to it. However, you have to be careful here. Don't, use workouts as an excuse to have a cup of ice cream everyday! remember your goal is to lose weight and live a healthy lifestyle, having a treat after every workout just because you burn 500+ calories is a sure fire way to reinforce bad habits. What you should do instead is try to reinforce healthier habits. The reason you crave ice cream after a workout is because your glucose reserves are depleted, and the only way to build those back up is by eating tons of carbs, and the fastest digesting carb that you can eat is sugar. Your body is just trying to replenish it's energy stores as soon as possible so it's natural that you would crave something sweet after working out. So after your workouts it's ok to eat a little extra, but make it something healthy. Maybe a couple of bananas, a home made milk shake with low fat milk and your favorite fruit, or a high fiber energy bar. Load up on healthy carbs after a workout and watch your unhealthy cravings diminish fast. If you're craving for a treat at any other time either not breakfast or after working out, think to yourself how bad do you really want it in a scale of 1-10, with 1 being not at all and 10 being intense desire. If it's higher than 6 I think you should go ahead and have whatever your craving, because not indulging means you will eat anything you can to try and make it away and ultimately give in, consuming way more calories than you would've had you indulged. If it's 5 or less fight it, it will go away. Hope this helps.