to those who DON'T eat back their exercise calories

I do not only because my Nutritionist tells me not too.
I also have alot of weight to lose - By that I mean 150+ more to go.

Not to single you out, but you're a perfect example!!! Mind if I use this info to share something?

When a person is at the beginning of their journey, and has a ways to go, creating a BIG deficit isn't such a problem, the body has enough fat to spare and it is willing to allow this kind of deficit. (Just like the people on the Biggest Loser). However, as you get closer and closer to your goal, the kinds of deficits that once could easily be made up by your body going to the fat reserves are a much bigger percentage of your total intake. What I mean is, your body had no problem with giving up the first layers of fat, but as we get leaner, it starts to go...hey....am I starving here? If your deficits are very large, and you have <50 lbs to lose, it becomes harder and harder to lose weight because your body is struggling to hold onto the reserves. After all, you've trained it to expect low calories coming in. So eating back your exercise calories becomes more important the closer to your goal you get.

Hope that was helpful...:flowerforyou:

Very Helpful!!! This time I dont mind being singled out, so I probably shouldn't have said anything - I guess. Sorry...

I started out not eating them back, lost 3 lbs each week. Then I tried eating them and felt bad, it was too much food for me! I was feeling sick and my weight slowed down so now I am back to not eating them and that's what works for me. If I know I am going to eat a big meal at a gathering or something I will work out a bit more and eat some of them

I have stopped eating my exercise cals....

I am in the same boat as you I don't have any answer yet but there is no way I can eat 2500 calories a day I am eating between 1000-1300 calories a day..please do not jump down my throat about the 1000 but I believe in giving myself a 200 calorie bump for bad measuring extra seasonings etc that I might not realize is in my food....I am guessing if I weighed 130 and I wasn't burning 1000ish calories a day it would be easier to eat back the calories. I keep reading all of the debates but honestly I think if you have a good chunk to lose like I do that we shouldn't be eating back all of those calories again just my opinion. I am also curious to hear what others have to say though

I rarely eat 1000 calories... but I'm trying to bump up to 1300 and having a hard time... like I've eaten 950 and it's 8 pm at night...don't know...but I think I'm going to make some popcorn... and call it a night!

If you haven't already add some extra virgin olive oil to your daily intake. 2tbsps is 120 calories and it can be use marinate meats, to make salad dressings and to sautee veggies. Also you can add a serving of nuts to get some added calories. These two options aren't really invasive so you shouldn't feel like you are over feeding yourself.

Honestly, I hardly never eat my exercise calories. I eat 1200 cal a day and usually burn 1000ish doing zumba and weights. on my zumba days (5 out of 7) I end up somewhere around 1600. I am pretty much vegetarian so the things I eat are very low in calories.
A typical day for me is slim fast choc royale shake (mixed with one scoop slim fast powder, 2 cups skim milk, 2 scoops benefiber and crushed ice) I put it in the freezer when I get to work, wait about 3 hrs and then eat it with a spoon--seriously it takes me until I leave to eat it cause its frozen and oh so yummy. I eat a yogurt or banana round 10am, then for lunch usually fruit (cantelope & watermelon) and air-popped popcorn (60 cal for a entire bag). If its a zumba day I eat celery w/ PB for the protein. then for dinner usually cereal & milk. Here come the calories.....I love, love, love candy. I snack on candy all day. usually the candy ends up making up about 4-500 calories of my day-I don't care, its totally worth it to me. Since I started doing the zumba & weights and watching the calorie intake I've lost 16lb--that took about 5 months.
.......
If you always do what you've always done, you'll always get what you always got. Thats one of my favorite quotes!! lol

I agree with people who are saying that you have to find what works for you and your body. I had no desire to go to a really low calorie diet and am happily losing weight on 1500ish net calories a day. I eat most of my exercise calories but I don't force myself to eat them all if I'm not hungry and I know I've had a day of good nutrition and given my body enough good fuel to work out on.

I love this quote "If you always do what you've always done, you'll always get what you always got.", thanks for posting it, it is a great reminder that we need to change habits to get results.

And I love the idea of the frozen shake, sounds like a great way to have dessert for lunch and get some nutrition at the same time!

I did want to comment though that if you are vegetarian or cutting out major food groups like meat, veggies or grains to make sure that you see your doctor regularly to check that you aren't missing out on vital nutrients. I think one of the downfalls of a low calorie diet is that it can be hard to get all the nutrients you need. I used to be vegetarian and ended up so lethargic and run down. My doctor tested for all kind of stuff and one of the factors was being deficient in Vitamin B12. I ended up having to have injections every week for about 3 months which was not at all fun!

Good luck all, however you choose to do it, I hope you find a path to long lasting weight loss and a healthier body!

I can't eat mine back. I really have tried and what ends up happening is I feel sick and feel like throwing up.... It's even hard for me to do the 1200 I am supposed to eat, and I normally burn at least 900 a day just in my workout not to mention my job is very active. The thing is that when I am hungry I go for it. I agree that everyone's body reacts differantly and you need to listen to your body and just make sure you are happy and not full. Something I remind myself is that you eat to fuel your body, so listen to it!

Eating what your body tells you to eat? That doesn't even make sense.

You have hit a plateau for a reason - do some reading on how to pass it.

My guess, without knowing your specifics, would be that you are in need of a refeed or a full diet break.
http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

poustach: What do you mean about watching the food, not the calories. Please educate me on your PT's philosophy.

THanks: Lesley