We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Exercise Calories

HelenDaleyGarnett
HelenDaleyGarnett Posts: 19 Member
edited November 2024 in Health and Weight Loss
So I started tracking my food intake about 3 weeks ago now,ive lost 2 pound so far. To be honest I thought It would be more but never mind got to start somewhere!
The food part has been pretty easy as I dont have a big appetite anyway so Ive just cut out the sugar snacks for fruit and im also under my calorie goal each day.
I walk about 4 miles with the dog every day and do a fitness dvd or rowing machine most days.
Im 8 stone 8 and 5 ft so not overweight i just want to lose a few pounds that have crept on since having a hysterectomy just over a year ago for cervical cancer.
The thing im not so sure on is do I eat back the exercise calories I gain back or not? Im going to struggle if im meant to do that because 1200 calories is perfect for me, I dont want to be stuffing myself if im not hungry just to eat back the calories.
Many thanks

Replies

  • stanmann571
    stanmann571 Posts: 5,727 Member
    You certainly should eat some of those calories back. Especially if you're doing intense exercise like rowing.
  • malibu927
    malibu927 Posts: 17,562 Member
    Ideally yes you should be. https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation
  • bikecheryl
    bikecheryl Posts: 1,433 Member
    I would eat back half...... only because a lot of exercises are over calculating the calories.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    I'm a fellow shortie here. The reality is that the 1200 number gives most of us that are vertically challenged a very small deficit. Especially when we don't have much to lose. When I was losing it did not matter what my activity level was set at, except the most active, my calories given were 1200 for 1 pound a week loss. To lose around 1/2 pound a week I set my calorie goal at 1200 calories and ate back half my exercise calories. On more active weeks my loss was closer to 1 pound though. You really just have to play around with how much of those exercise calories you eat back to get a sustainable weight loss by monitoring your progress.
  • Bekah7482
    Bekah7482 Posts: 246 Member
    I personally dont.

    Right now you are at a good rate of loss for the amount you have to lose. Eating back your exercise cals will create a smaller deficit slowing your weight loss. If what you are doing is working and you are not dizzy/fatigued/hungry then why change it? Seems like you have found what works for you.
  • ccsernica
    ccsernica Posts: 1,040 Member
    edited March 2018
    HelenDaleyGarnett wrote: »
    So I started tracking my food intake about 3 weeks ago now,ive lost 2 pound so far.

    As you say, you are not overweight, so you are actually losing weight at a reasonably fast pace. We would normally expect that rate of weight loss in someone with a lot to lose.

    Others have already answered your question, but I would encourage you to adjust your expectations. Slow and steady does the trick.
  • malibu927
    malibu927 Posts: 17,562 Member
    ccsernica wrote: »
    HelenDaleyGarnett wrote: »
    So I started tracking my food intake about 3 weeks ago now,ive lost 2 pound so far.

    As you say, you are not overweight, so you are actually losing weight VERY fast. We would normally expect that rate of weight loss in someone with a lot to lose.

    Others have already answered your question, but I would encourage you to adjust your expectations. Slow and steady does the trick.

    I think she’s saying 2 pounds in three weeks, so .67 pounds per week
  • sijomial
    sijomial Posts: 19,809 Member
    Is your rowing machine a Concept2?
    There's a calorie calculator on their website which allows you to adjust for your weight to make the estimates pretty reasonable.
    Walking is also easy to get a reasonable calorie estimate.

    Don't understand why you are in such a rush with little weight to lose?
    You are going to have to account for your exercise when you get to goal weight so why not now?
  • ccsernica
    ccsernica Posts: 1,040 Member
    malibu927 wrote: »
    ccsernica wrote: »
    HelenDaleyGarnett wrote: »
    So I started tracking my food intake about 3 weeks ago now,ive lost 2 pound so far.

    As you say, you are not overweight, so you are actually losing weight VERY fast. We would normally expect that rate of weight loss in someone with a lot to lose.

    Others have already answered your question, but I would encourage you to adjust your expectations. Slow and steady does the trick.

    I think she’s saying 2 pounds in three weeks, so .67 pounds per week

    True. I'll remove "very". This is still fairly speedy for a shorter person already of healthy weight.
  • HelenDaleyGarnett
    HelenDaleyGarnett Posts: 19 Member
    Thanks all for your replies. With never trying to lose a couple of pounds before I didn’t know what was quick or slow. Guess I’m doing ok!
    As for being in a rush,I am! Holiday to cyprus in 9 weeks is my motivation,want to look good in a bikini!
This discussion has been closed.

Categories