Has anybody ate back their exercise calories consistently and still lost weight?
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sarahvjones26
Posts: 2 Member
I'm new and confused about this and just wanted to know if anyone has still lost weight eating their exercise calories?
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Replies
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Yes. Weight loss = calorie deficit. Eating exercise calories = 0 net calories = doesn't affect your calorie deficit.
I lost around 75 pounds eating back all of my exercise calories because they taste the best.22 -
Yes.
When I wanted to lose fairly quickly, and wasn't exercising too much (only about 60-90 min/day) I ate about half my exercise calories back.
When I wanted to slow the loss a bit and increase the amount of exercise I was doing, I started eating anywhere from 75-95% of my exercise calories back.
25 kg/55 lbs lost.1 -
Yes. MFP is designed for you to eat your exercise calories back. Some choose to eat about 50-70% back, because they've found their exercise calories to be overestimated by MFP. When I was losing weight, I usually ate all them back and still lost at the rate I was expecting.4
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Yes. I was careful/conservative about estimating my exercise calories.
Careful/conservative means, for example, when I did something new, I'd compare MFP's estimate to my heart rate monitor calorie estimate, and consult other specialized calculators for particular activities (if these were available), like cycling or walking calculators that use more detailed speed/distance data as input.
But I ate pretty much every exercise calorie, while losing about 1/3 of my bodyweight (63 pounds) in 10-11 months. And, once I figured out how my body's workings compared to the standard calorie needs calculator results, I lost at the rate I targeted & expected.0 -
Sort of. But for best results, I need to slightly undereat the exercise allotment, I've found.0
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I did when I was losing and I still do now that I'm maintaining.2
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I haven't but I'm at a low weight (and hypothyroidism) just trying to recomp. Also I don't use a food scale so 50% of my exercise cals are buffers. Careful mfp likes to overestimate how much you burn. Try it for a week. If you lose weight eating them back then do it. If not try 50% or less.0
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sarahvjones26 wrote: »I'm new and confused about this and just wanted to know if anyone has still lost weight eating their exercise calories?
yes, i have always eaten mine back, and always lost0 -
I only eat back about 20-30%1
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I find it hard to work out how many calories I've burned off so tend to be very conservative in how many calories I eat back. I'm not sure my exercise bike gives a correct number of calories burned. I wonder if it's being too generous. Same with doing online workouts. So I tend to eat 50 percent back. I've lost weight doing this in the past.0
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I'm eating the full exercise calories and still losing weight. I try not to delay eating them such as exercising in the morning then eating the extra in the evening. I recommend getting a Polar watch like the A360. You can turn on the integration to MFP for either just exercises or also as a step counter. You have to use a heart rate monitor to get calorie burn accuracy during exercising. Logging exercises manually in MFP is a pain. The Polar watch makes it simple.0
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Yes, definitely. Sometimes I save some for the weekend, but I generally try to make sure I'm under for the week as a whole. Don't over-estimate (putting down brisk walking when you're just strolling) but otherwise I use MFP estimates for eg aerobics. I've just got a Garmin, and the walking calories are the same as MFP estimates.0
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Yes, both when losing weight and long term maintenance.
By the way, every person who is successfully maintaining their weight is eating their exercise calories - whether they label them as such or not.5 -
Yes. I eat every single exercise calorie I earn. It's important not to over-estimate them if you want to do that, though. I just kept fiddling with my Fitbit settings (the vast majority of my exercise is step based) until my total burn reflected my weight loss accurately.0
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YES0
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You have to use a heart rate monitor to get calorie burn accuracy during exercising.
A lot of people think this, but it's not true at all, it's not even in the same ballpark as true. If you're walking, you'll get better accuracy from a formula that considers your distance, elevation change, and time than from a heart monitor. If you're cycling or rowing, a power meter is night and day more accurate than a heart monitor. For lifting weights, rolling dice is more accurate than using a heart rate monitor.4 -
Yes, but I adjusted the cals given by MFP down by about half. They tend to be overstated.0
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When I followed MFP's methodology, yes...it's the way the program is designed to work...it's not trying to trick you or something. You would want to make some kind of allowance for estimation errors.0
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Nope. Many of the calories burned calculated for exercise other than aerobic workouts (1/2 to 2/3s of mine are weight training and yoga) are over estimated, so I don't eat them back usually and have had much better weight loss success. I will occasionally eat a snack or eat more than my meal calories and go over, but I "listen to my body" for those occasions and don't sweat it if I end up eating up to 1/2 of my exercise calories back. But these are the exception rather than the rule - perhaps 2 to 3 times per month.0
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If I don't eat back my exercise calories, I lift/run like garbage the next day and my athletic performance suffers. I consistently eat mine back and lose or maintain successfully, depending on my goals at the time.
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