Do you use your exercise calories?

Uhm, actually you're supposed to do what works for YOUR body.


You know, since you're a human being, and not a website. [:

Hiya and welcome! ) I have around 30 kilos to lose (60lbs ish) and I am on 1200 a day. As I need to lose weight I try and keep those 1200 highly nutritious and eat regularly. I aim to burn 500 cals each exercise session and I choose not to eat those as I want the weight gone. If I were to eat those calories I would be pretty much keeping my weight stable which is not what I'm aiming for. Once I reach a healthy weight and my 30kgs are gone, I will do pretty much the same as now but probably indulge a bit more on the weekend, say a couple of glasses of wine with dinner and perhaps a larger portion of dinner or a meal that's richer or have a dessert. That will probably balance things out for the rest of the week as well as giving me something to look forward to.

In the past 6-7 weeks I've lost 17lbs with the method so I'm happy to plod on with it. I guess it depends how much you need to lose and how long you want to take to lose it. I'm sure there'll be lots of differing answers to confuse you with, lol. Best of luck with your new lifestyle.

Hi

I personally eat MOST of my exercise calories because I feel like I need the extra energy. You have to find a balance and it depends what works for you. I'm losing weight at a steady pace at the moment and it feels sustainable.

I don't very often its the only way I can lose the ilbs, if I eat back my exercise calories, my weight goes back up a bit again. I occasionally dip into them if I need to but on the whole I try not too

It all depends on what you feel comfortable in doing. I burn over 2000 cals everyday through cycling, and will eat back between a third and half. A weekend club ride (70+ miles) can burn between 3500-4500 cals...so will eat back up to 2000 cals

For years it has been preached by coaches, calories in calories out. If you have a caloric deficit you will lose weight. As this site shows, so many calories burn up during exercise. Building your muscle will rev up your metabolism which also helps to burn calories. So exercise calories should be retained as much as possible to lose the weight. Then again some are right that the more calories the more weight loss, but also is the food eaten beneficial to your body and weight loss. I eat between 800-1000 calories per day. I am super short but also burn 1000-1300 calories per day. This has caused a weight loss of 23+ pounds so far. Not for everyone but it does work for me till my metabolism kicks in. Pay attention to your body and get informed on what things you can do to attain your goal. It will not be over night and your body will rebel to change. Plateaus can last for 3 weeks but if it stays the same change it up. The definition of insanity is to do the same thing over and over again and expect a change. If your not seeing the difference then it's time for a change. It takes time especially if you want it to be permenant. For instance, give yourself a year and know this is your new life so you don't give up on yourself. It's easy to get discouraged when you want it now. Lots of people do. But if you stick with it you will see a difference. Sorry I'm long winded. You can do this and we are far more capable of doing what we think we can't, than we percieve we can. May God bless the dilligence of your efforts.

So your telling me that all the trainers who have studied, that I have listened to are wrong. That thier schooling and what they have learned is worthless. This is what works for me. If I ate back all my calories and did not workout hard, I would not and in the past have not lost weight. I think there is something to be said for personal experience and I am one person who has experience in what I am saying. If what you are doing is working for you, great.
My metabolism is fine. If I eat the calories back I don't lose weight. I have followed the advice I've given and been successful at it. My metabolism does not kick in until I'm down around my goal weight. Doctors have looked at my thyroid and it is fine. I understand if you dissagree with me, it is America so thankfully you have that right. I gave advice upon living proof in my own life. If what you are doing is working for you great. Be well, be blessed.:flowerforyou:

I personally eat my exercise calories. I have lost 51 lbs since Jan. So, take from that what you will. I do, however, use a heart rate monitor.

I think that is great! Congradulations and keep up the great effort.:happy:

If you've built in a calorie deficit (like one pound a week, for example), then eat them back. I eat most of my delicious exercise calories back, and have had no trouble losing.

But, as almost everyone has written above me, find what works for you. Good luck!

I eat some of them back, but if I am not hungry, I don't force it.

MFP is designed to give you a calorie deficit so you will lose weight if you eat all your calories plus your exercise calories.
It means that every day you have a stable calorie deficit - which, if you are recording food and exercise accurately, should lead to weight loss.

If you decide that you want to have a much bigger calorie deficit some days in the hope that this will make you lose weight quicker then its up to you. This works for some people and not for others.
Personally I don't function well on a low calorie diet (I get waaaaay too grumpy). I eat my daily allowance plus most of my exercise calories. This has worked very well for me, I've lost 40 pounds in 5 1/2 months.

Your experience might vary, but as you are new I would suggest start out by using MFP the way it is designed then after a month start changing things if it doesn't work for you. Don't make it too hard for yourself to start - get into some good eating and exercise habits, get used to logging what you eat and then worry about the finer details once you have these down.

I try to eat most of the calories I earn from exercise. It's hard for me to do it without going over sodium though. Went over today. Hopefully I won't go over tomorrow.

Yes, I eat back most of my exercise calories. If I can I try and leave 100-200 left at the end of the day because I think the site over estimates your calorie burn and I'm trying to play it safe.

well-- the most important thing to consider is the NET calorie loss. This is found by subtracting the calories your body WOULD have burned had you been carrying out normal activity from the actual calories you burned while exercising. This # would be the safe amount to re-eat if you wanted. Eventually- after a month or two you'll get to the point where you won't feel like you have to- your appetite will bottom out around week 6 of a low-calorie-diet-- studies have proved this.

I'll give you my example for today.

I have eaten 1,400 calories on a 1,600 calorie diet (I weigh 210 so that's still a 2lb/week loss rate!).
Tonight I went to the gym, turned the eliptical machine up to 14 and went hard for 55 minutes. Burned 800 calories. So if I went by that- I'd be at only 600 calories for today and I'd feel like I could eat 1000 more to come out even at my 1600. HOWEVER-- this would be too much because during that 55 minutes I spent exercising my body would have naturally burned some calories (sitting in the car, grocery shopping, or even sleeping!)-- my basal metabolic rate (go here to calculate yours http://www.bmi-calculator.net/bmr-calculator/) tells me that my body would, without exercise, burn about 2,400 calories/day based on my age, weight, height... so during that 55 minutes I WOULD have burned about 100 calories if I never stepped in the gym-- this is factored into your daily goal. so in reality-- if i want to reach my 1,600 exactly I could only eat about 900 more calories.

but I'm not hungry... so I'm gonna go to bed--

I've lost 48 lbs in the past 125 days.

- Scott, PharmD