Should I eat back the calories lost

AsrarHussain
AsrarHussain Posts: 1,424 Member
edited January 2016 in Food and Nutrition
Hello
I did jogging today burned around 300-350 calories. I am on a calorie deficit diet trying to lose Weight

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Did you get your calorie goal from MFP? MFP is designed for you to eat back the calories you burn through exercise.
  • sarahspenceee
    sarahspenceee Posts: 38 Member
    I wouldn't eat them back...then your not creating a deficit to lose weight.
  • sarahspenceee
    sarahspenceee Posts: 38 Member
    no deficit = no weight loss.....
  • sarahspenceee
    sarahspenceee Posts: 38 Member
    but if you're hungry at the end of the day, after jogging, try adding more protein to each meal and cutting your carb portions and you wont feel like you need to eat the cals back after you burn them.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    sarahspenceee wrote: »
    I wouldn't eat them back...then your not creating a deficit to lose weight.

    If OP got his calorie goal from MFP, the deficit is built in *even without exercise*. Please take a moment to get familiar with how the website works before you begin offering advice to others.

    If someone is burning 300-500 calories through workouts while they are already in a deficit, not eating those back could cause problems with health, energy, or muscle loss.
  • sijomial
    sijomial Posts: 19,811 Member
    Are you losing weight at the rate you expect?

    Running calories are easy to get an accurate count from.
    Net running calories = (body weight in pounds) x (0.63) x (distance in miles)
  • TeaBea
    TeaBea Posts: 14,517 Member
    sarahspenceee wrote: »
    I wouldn't eat them back...then your not creating a deficit to lose weight.

    Um no. If you tell MFP you want to lose weight then MFP will give you a deficit before exercise. This makes sense because not everyone can or will exercise.

    OP - calorie burns are estimates. Some estimates are better than others. If your estimate is good (heart rate monitor for steady state cardio)....eat back all the exercise calories. If your estimate is maybe not so good, eat back 50-75%.....then use your progress as a gauge to increase or decrease the percent going forward.
  • kmsoucy457
    kmsoucy457 Posts: 237 Member
    sijomial wrote: »
    Are you losing weight at the rate you expect?

    Running calories are easy to get an accurate count from.
    Net running calories = (body weight in pounds) x (0.63) x (distance in miles)

    Leaping Lizards, Batman! This just helped me so much.

  • sijomial
    sijomial Posts: 19,811 Member
    kmsoucy457 wrote: »
    sijomial wrote: »
    Are you losing weight at the rate you expect?

    Running calories are easy to get an accurate count from.
    Net running calories = (body weight in pounds) x (0.63) x (distance in miles)

    Leaping Lizards, Batman! This just helped me so much.
    @kmsoucy457

    KAPOW!!!

    You're welcome Robin.
    :smiley:
  • AsrarHussain
    AsrarHussain Posts: 1,424 Member
    sarahspenceee wrote: »
    I wouldn't eat them back...then your not creating a deficit to lose weight.

    I'm already in a deficit before I do the cardio I do the cardio for my boxing
  • sijomial
    sijomial Posts: 19,811 Member
    AsrarHussain wrote: »
    sarahspenceee wrote: »
    I wouldn't eat them back...then your not creating a deficit to lose weight.

    I'm already in a deficit before I do the cardio I do the cardio for my boxing

    So you already know the answer to your question.
    Is there a sub-plot to this one?
  • sarahspenceee
    sarahspenceee Posts: 38 Member
    AsrarHussain wrote: »
    sarahspenceee wrote: »
    I wouldn't eat them back...then your not creating a deficit to lose weight.

    I'm already in a deficit before I do the cardio I do the cardio for my boxing

    I mean try it, and see what give you the most fat loss. For me, not eating back my calories makes me trim up fast. Usually people underestimate how many calories they eat a day, I know I probably do, so I don't eat back my deficit. It works for me. Try it for a week and see what your results are. Make sure you're eating enough calories tho, otherwise you'll lose muscle and end up skinny fat.

    http://www.muscleforlife.com/not-losing-weight/
    great article...if you're interested

    <---- He wrote Bigger Leaner Stronger... its a freaking great read. I have the Female version Thinner Leaner Stronger. Both show you the science of how the body breaks down fat and what BMR has to do with all of it. My boyfriend went from really bulky to shredded and he swears by that book.


    I'm going to have to get a scale so I can measure my food intake better. Cause I think that might make a huge difference.


  • MKEgal
    MKEgal Posts: 3,250 Member
    edited January 2016
    Both my weight loss doc (endocrinologist specializing in weight issues)
    and dietician
    had never heard of the concept of "eating back calories".
    Both said not to do it.
    Weight loss is done by eating less. It's easy to eat 400 cal, hard to burn it.
    Health comes from exercise, and eating a varied diet.

    Most people underestimate how much they eat,
    and most machines (including MFP) overestimate calories burned.
    For most people, most of the time, those more or less cancel out.

    If you find yourself losing too fast, or consistently hungry at the end of the day,
    try having 1/4 - 1/3 of what you think you burned that day as a snack.
  • cindyb0121
    cindyb0121 Posts: 16 Member
    These comments have been very helpful to me. Thank you!
  • sijomial
    sijomial Posts: 19,811 Member
    MKEgal wrote: »
    Both my weight loss doc (endocrinologist specializing in weight issues)
    and dietician
    had never heard of the concept of "eating back calories".
    Both said not to do it.
    Weight loss is done by eating less. It's easy to eat 400 cal, hard to burn it.
    Health comes from exercise, and eating a varied diet.

    Most people underestimate how much they eat,
    and most machines (including MFP) overestimate calories burned.
    For most people, most of the time, those more or less cancel out.

    If you find yourself losing too fast, or consistently hungry at the end of the day,
    try having 1/4 - 1/3 of what you think you burned that day as a snack.

    Did your Doc and Dietician recommend the TDEE minus a cut method?
    Because that method includes an exercise calorie estimate.

    The key is to find the calorie balance that gives an appropriate rate of loss. Both methods work with a bit of common sense and adjustments based on results over time.

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