Advise on eating exercise points

juliebishbosh
juliebishbosh Posts: 13 Member
edited November 2024 in Health and Weight Loss
Hi all, been on mfp since Jan this year and have lost 2st 9lb so far. I started using a gym and train for around 1.5 hrs three times a week, my weight loss is slowing down and I'm feeling extremely bloated, my stomach seems like it's getting bigger, I burn between 500-600 calories at the gym each time, should I eat these calories, isthis the problem. Thanks for your help on this x

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    If you've recently (past 2-3 weeks) begun exercising, it's normal to see weight gain as your body retains more water. But yes, you should be eating at least a portion of your calories back.

    A great source that explains why: http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Your weight loss may be slowing down because you are smaller - it's natural to find it harder to lose weight as you approach your goal.

    Is your stomach really getting bigger? Can you check by wearing old pants or something? It may be nothing, or your diet, but there are also medical issues which cause this, so if it's more than just your perception it may be worth getting it checked out.
  • Timshel_
    Timshel_ Posts: 22,834 Member
    juliebishbosh wrote: »
    ... I burn between 500-600 calories at the gym each time, should I eat these calories, is this the problem. Thanks for your help on this x

    If I was feeling low energy or such I would eat the calories back, but most the time I did not. For me it was just that simple. I used them as a bit of extra deficit when I could or extra "free food" when I needed them.

  • RelCanonical
    RelCanonical Posts: 3,882 Member
    Height?

    Current weight?

    How many calories are you eating per day normally?

    Stomach is probably getting bigger because bloating makes your stomach bigger.

    Usually people around here recommend eating back approximately 50% of calories burned to avoid eating back an overestimation. This is using the NEAT calorie system that MyFitnesspal uses. Other systems like TDEE would not eat back calories because they are already included in your daily calories.
  • juliebishbosh
    juliebishbosh Posts: 13 Member
    Thanks, I'm currently 18st 3lb so have a long way to go. I am 5ft 9 so on the taller side. I don't eat any of my exercise calories, but will start eating 50% back and see if this kick starts bigger weight loss. Thanks for this all of you.
  • juliebishbosh
    juliebishbosh Posts: 13 Member
    Sorry meant to add I'm on 1630 calories or day.
  • armchairherpetologist
    armchairherpetologist Posts: 69 Member
    I determine how much of it I eat based on a few things:

    Am I more hungry with the extra expenditure?
    Is the scale going down at the proper rate based on my goal and current weight?
    Is my performance as high as I want it to be?

    Since burn estimates are estimates, the amount of additional eating that I do is based on more than just the number that gets spit out by the tracking app. It's a starting point. Over time I have a pretty good idea of what exercises I do regularly will mean in terms of hunger and calorie burn, as well as what I need to eat to get out the performance results I want.

    You will probably find that there's a level of those calories that will get you want you want. Start with somewhere in the middle, observe the results, and adjust.
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