April 4 Sign In
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RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Tracking of caloric intake and caloric output should be done contemporaneously...Right Now!
If you wait until the end of the day to track your calories, you are fooling yourself and missing out on critical feedback. When you use the MFP app to record your calories as you consume them, you will be much more thoughtful about what you put into your body. In addition, if you choose to go a little heavy at breakfast or lunch, you will have that information in time to make adjustments for later in the day. For example: If you discover that you only have 350 calories left for your evening meal, you can make good choices to both eat lightly and/or do some evening exercise.
Whether or not you choose to 'eat back' some or all of the exercise calories that you 'earn' is up to you. The UAC has no rules about how you choose to spend or use your exercise calories.
In fact, our teammates vary considerably in how they treat their exercise calories.
If you have been with the UAC for awhile, please share your own personal choices in how you treat exercise calories.
Personally, I am encouraged to do more exercise when I know that it gives me an increase above my base caloric limit of 2000 calories per day.
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yes x 3. (5km walk)
To reenforce Rick's post. Track as soon as possible after eating (MFP mobile app makes this easy). Even pre-log if you have portioned out what you eat.
Most of us cannot remember what we had for breakfast by the time it comes to dinner. So easy to forget things.
Logging is essential to identifying patterns and making plans to correct them. How often do you look back at what you have tracked and try find out what works for you, both weight wise and mood wise?
There is a lot of information and mis-information about what foods do and don't do. However, every persons body works differently. What works for one may not work for another. Tracking helps you work out what works for YOU.
My diet, my wife's diet and my daughters diets are all different. There are crossovers, but we have all worked out individually what works for us. I am low gluten and high protein (indirectly low carb). My wife is mainly keto (low carb, moderate protein, high fat). My daughter is 50/30/20 - carb, protein, fat.
I also mostly don't include exercise calories in budget unless do an extra-ordinary amount. This subject is a soap box in it's own right. Some should, some should not. Depends on your goals and how you set you budget.
My budget is 2000 kcal/day - like Rick's. This seems to maintain my weight (it has for over a year now). I am male, 5"9' and 140lbs. I hover round 9% body fat.
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I used to try to leave ~100 exercise calories in the pot, as I was at 0.5 lbs target loss per week AND at the bottom of the calories they give you. So I would do more, and consequently eat more, and still leave some "in the bank". On special occasion days, so long as even 1 exercise calorie was uneaten, I was "within calorie limits".
I just started maintenance this week, so am trying to "stall out the shedding" on purpose, and therefore trying to eat back most of the exercise calories. Just to get through the adjustment to "getting used to HAVING to eat more" mind-set again after 23 months of "shedding it journey".6 -
Yes x3
Just under an hours dog walk after work. Keep at it everyone. 💪🏼5 -
I more often than not eat some of my exercise cals, I am at a healthy weight so am not trying to lose any
Exercise yes 10 min quigong, 27 min yoga, 15 min leslie sansone, 120 min cleaning, 40 min walk
Tracking yes
Calories yes5 -
I find pre-tracking very helpful. It helps me make better decision especially on days when there are eating out that is beyond my control. Or if there are some food choice that may need adjustment in other meals. I pack/plan my meals the night before or at the beginning of the day, then I track immediately. My exercises are bonuses. I may or may not eat them depending on the day, my meal choices or circumstances.
I can also look back on successful weeks and learn from those weeks.
I have been doing this for roughly 9 yrs as a WW life member. One of the reasons I find this challenge very helpful. It helps me maintain my habits. It is now a life style.9 -
April 4, 2019
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass day 0/3 (this is for accountability to myself and my records)3 -
I eat the extra calories given through exercise. I just do not feel well otherwise.2
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Exercise: yes, walked 92 minutes
Calories: yes, ate a few exercise calories back
Tracked: yes2 -
I aim to eat back my exercise calories, my base level eating (currently getting back on track) is 1400 cals, so I need some extras. Though I've apparently earnt an extra 1000 today (run to swimming, swimming, run home, long walk, shorter after dinner walk), Garmin and MFP have conspired to steal back about 350 of them as I've been sat down the rest of the day, very little movement other than the tracked exercises. That said I still have a couple of hundred spare ones that I won't eat today, just because meals have been relatively light and I've been out of the house so not been picking.
Did I exercise for at least 20 minutes? And then some.
Did I stay within my calorie budget for the day? Yep.
Did I keep track of everything I ate and drank? Yep.4 -
Did I exercise for at least 20 minutes? Recumbent bike, 30 minutes, 9.39 miles; 33 minutes walking Ollie
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I don't eat my exercise calories back but I usually dip into them a little bit.2 -
Did I exercise for at least 20 minutes? YES (mall walk)
Did I stay within my calorie budget for the day? YES
Did I keep track of everything I ate and drank? YES3 -
Exercised: yes Bike
Calories: yes below
Tracked: yes
3 -
4/4
Exersized-?yes
Caleries?-yes
Logged?-yes
I track as I eat. I do eat some of my exersized caleries.But I try not to eat them all. If I know I'm going to be eating more then usual. I will try to burn more caleries.3 -
Exercise - no
Calories - yes
Tracked - yes3 -
Exercise: 40 mins HIIT, + walking.
Calories: Under budget
Tracked: Yes
I pre-log so that I can balance my macros. Then I put in the actual weights as I serve the food out. I eat back a small proportion of my exercise calories. On special occasions, I do extra exercise to allow some indulgences.
(0/3 passes used)
3 -
Exercise - yes
Calories - yes (under)
Tracked - yes
4 -
Exercise: 81 minutes walking
Calories: Under budget 101 cal
Tracked: Yes
I am on the journey down again.... lack of consistency and failure to log contributed to a 40 (yes 40) lb re-gain...
For this reason I will skip eating back my exercise calories for now. I am desperately trying to get back in the consistent deficit mindset.
(0/3 passes used)
3 -
Exercise: Yes - about 3 hours of Strength Training and HIIT(Glutes and Abs focused)
Calories: Yes
Tracked: Yes3 -
3 X’s Yes!
60 minute general aerobics class and a very active day of gardening. Less then 100 under on calories.
I usually track right away but I also eat a prettty boring and repetitive diet most days so if I do wait to log It’s no biggie since it’s a lot of “swipe to add yesterday’s lunch”
A very wise person here on MFP taught me a good lesson about exercise calories that was a light bulb moment for me. I probably won’t explain it exactly right but the gist of it is to eat to fuel exercise because you love to exercise not exercise to be able to eat more because you love to eat.
Also because I am actively losing and just made it to an “overweight” BMI, I do not eat back exercise unless I do more then an hour of hard cardio. Depending on how hard I go I will eat anywhere from 100-200 exercise calories for that second hour of cardio.
This has been working for me and I consistently drop an average of about 5-6lbs per month.1
