1200 calories and not eating back exercise calories, how do

cassblue21
cassblue21 Posts: 207
edited November 9 in Food and Nutrition
I just reset MFP settings and it put me at 1200 calories a day. I am currently on month 4 of staying around the same weight and thought maybe eating fewer calories and not eating back my exercise calories would work. I am STARVING right now and I just ate lunch and only have 310 calories left for the day. I would like to know if there is anyone that can help me out here. Should I be eating my calories back since I do exercise everyday? Should I not eat them back like I am trying to do or is that ridiculous thinking since I burn around 800 calories a day?

I have lost 80 lbs total and had finally broke out of a number I had been at 4 months ago but since then I have been stuck again. I have 20-30 lbs left to go and would like to lose them by summer but the scale won't move! Help me!
«1

Replies

  • jrditt
    jrditt Posts: 239 Member
    You need to eat more!! at least your BMR
  • Iamkim73
    Iamkim73 Posts: 924 Member
    You should eat more on the days you work out. Your body needs fuel. I'm having the same trouble with the stupid number on the scale..... I'm eating more and it is helping! I actually feel a lot better too.
  • cmeade20
    cmeade20 Posts: 1,238 Member
    I was doing that. I lost weight for awhile but then platued for a long time. I bumped it up to 1400 calories or so a day and I started losing again.
  • RockaholicMama
    RockaholicMama Posts: 786 Member
    The dietitian told me to ALWAYS eat back the calories that I burn off during workouts. In 8 weeks I shed 21lbs just before I got pregnant. Now that I've just had my baby, I went back to the same dietitian and she reminded me the same, ALWAYS eat back the calories you burn off.
  • lewandt
    lewandt Posts: 566 Member
    If you are starving you need to eat. Eat them back.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    I think you know the answer. You shouldn't be starving while losing weight.
    Eat
  • Sl1ghtly
    Sl1ghtly Posts: 855 Member
    "...thought maybe eating fewer calories and not eating back my exercise calories would work. I am STARVING right now..."

    Of course, because you are. Low cal diets are not appropriate for one who excersises. It's all about balance. The diet must be sufficient to support the excersize/lifestyle, and of course rest is important also.

    Remember the old story about the tortise and the hare? The hair took off all fast and had to stop for gas at the 7-11. The tortise, who took it easy, slashed the hares tires while he was inside paying for 5 Hour Energy Shots. Be like the tortise.
  • TinkrBelz
    TinkrBelz Posts: 866 Member
    I just learned 2 weeks ago that I need to eat what I burn and I have lost 4 more lbs!!

    Maybe up your calories even more than you burn for a couple of weeks (have your Net 1400 calories) and then drop them back down (again, still eating what you burn).
  • lammy13
    lammy13 Posts: 7
    hey people i have been using my app religously for the last month and have dramatically changed my diet and excercise! i am eating 1,200 calories a day and excercising about 4-5 times a week burning around 600 calories at a time and my weight is not changing :( im so disheartened, how long untill it will start budging!! has anyone else had this?? i thought i would have shifted the first few pounds quite quickly??? help me xx btw i just read above that u say to eat back the calories but i work out in the evening after dinner and thats an awful lot of extra calories to consume :/
  • hiker282
    hiker282 Posts: 983 Member
    When the weight loss stops coming off, chances are you need to *increase* your calorie consumption. Chances are that you've built some muscle through your exercise and that extra muscle needs *more* fuel, not less in order to keep burning off the fat. I'd try bumping up your calories and eating back at least a portion of your exercise calories back to boot in order to keep your metabolism burning hot so your body doesn't resort to starting to 'eat' muscle instead of fat.
  • cmriverside
    cmriverside Posts: 34,458 Member
    Oh, for Pete sake.....you have to EAT MORE now that you are closer to your goal, not less.

    Set your goal at "Lose 1/2 pound a week." You can't lose any faster than that with as little weight as you have left to lose.

    No wonder you are so hungry!






    Why make it harder on yourself? I don't understand this.
  • ZombieSlayer
    ZombieSlayer Posts: 369 Member
    Remember the old story about the tortise and the hare? The hair took off all fast and had to stop for gas at the 7-11. The tortise, who took it easy, slashed the hares tires while he was inside paying for 5 Hour Energy Shots. Be like the tortise.

    Win! :drinker:

    And weight isn't everything... I just, happily, posted on my feed: "Well, I gained 0.4 lbs this month, but my bodyfat DROPPED 0.7%"... this is an overall win. It's the fat we want to lose, after all.

    p.s. Eat more. Our bodies are machines and food is fuel.
  • kkrondon
    kkrondon Posts: 46 Member
    You definitely need to eat more calories particularly on the days you workout. Also, think about getting more protein or fiber in your diet if you find that you feel hungry on a normal basis.
  • irishseven
    irishseven Posts: 35 Member
    WHEN YOU ARE HUNGRY...eat protein..I've lost 84 pounds and run every day too..I never eat back calories..I eat when I'm hungry...lot's of cottage cheese..stay fit!!
  • lawmama_
    lawmama_ Posts: 103 Member
    you need to eat back at least SOME of your exercise calories, if not all! if you're starving, your'e doing something wrong!
  • hiker282
    hiker282 Posts: 983 Member
    help me xx btw i just read above that u say to eat back the calories but i work out in the evening after dinner and thats an awful lot of extra calories to consume :/

    If you've been at this for a while, you should have at least a rough idea of how many calories you burn when you exercise. Distribute those calories throughout your whole day. Don't just try to eat them all back after you work out. Also look for more calorie dense foods (nuts, eggs, meat). Don't let "but I'm not hungry" be your excuse.
  • Pepper2185
    Pepper2185 Posts: 994 Member
    Your body is starving and refusing to let go of any extra weight, because it needs fuel (because you are not giving it fuel)

    This sounds harsh - but you aren't doing your body any favors, and you are setting yourself up to fail. You really need to figure this out.

    To get through your plateau - eat MORE calories, and eat back your exercise calories (or at least a good portion of them). It sounds odd, but it works.

    More calories will allow your body to build some lean muscle, which will help you burn even more calories.

    Plus you won't be so darn hungry.
  • lawmama_
    lawmama_ Posts: 103 Member
    hey people i have been using my app religously for the last month and have dramatically changed my diet and excercise! i am eating 1,200 calories a day and excercising about 4-5 times a week burning around 600 calories at a time and my weight is not changing :( im so disheartened, how long untill it will start budging!! has anyone else had this?? i thought i would have shifted the first few pounds quite quickly??? help me xx btw i just read above that u say to eat back the calories but i work out in the evening after dinner and thats an awful lot of extra calories to consume :/

    you have to make sure you drink a lot of water, to flush out any water weight that you're carrying. trust me, it sounds weird, but it works. drink MORE water to flush out water weight. lower your sodium intake also. and make sure you eat back AT LEAST SOME (not necessarily all) of your exercise calories, because if you don't, your body will cling on to those 1200 calories you DO eat and your metabolism might be heading into starvation mode - slowing down so much that you won't lose any weight because.
  • ambermc98
    ambermc98 Posts: 1
    You should definitely eat back most of your workout calories. Your body needs the extra fuel. If you do not consume enough calories your body will start storing fat. Also, have you done your measurements??? That always helped me when I didn't see any movement on the scale. You should see improvements in your measurements.
  • cassblue21
    cassblue21 Posts: 207
    This is my first day of trying to do 1200 calories and not eating back so it is rough. I have been doing 1400 calories a day for 2 months and eating back most if not all my exercise calories with no change so that is why I am so discouraged.

    It is definitely a slow race to the finish for sure! :) Thank you everyone! I will re-adjust the settings and try eating more. That will make my tummy happy for sure! :)
  • lammy13
    lammy13 Posts: 7
    thank you everyone that really helpful, because im now eating healthy i find that i can have 3 big meals as the calories are so low, maybe i will have to introduce snacks inbetween meals to help make up my calories!! should i just eat extra calories on the days i excercise??
  • engineman312
    engineman312 Posts: 3,450 Member
    When the weight loss stops coming off, chances are you need to *increase* your calorie consumption. Chances are that you've built some muscle through your exercise and that extra muscle needs *more* fuel, not less in order to keep burning off the fat. I'd try bumping up your calories and eating back at least a portion of your exercise calories back to boot in order to keep your metabolism burning hot so your body doesn't resort to starting to 'eat' muscle instead of fat.

    this.

    and one way to consume those extra calories is with a protein shake. a scoop or two of powder, some fruit juice, and some frozen berries. i can adjust mine based on how much i burned. its usually a lot easier to take down after a work out then solid food too, even late at night.
  • cassblue21
    cassblue21 Posts: 207
    You should definitely eat back most of your workout calories. Your body needs the extra fuel. If you do not consume enough calories your body will start storing fat. Also, have you done your measurements??? That always helped me when I didn't see any movement on the scale. You should see improvements in your measurements.

    Doing the measurements is really good. I have lost several inches over the last month, just still no weight so it has me very discouraged! Guess I will just have to be happy with that for awhile yet. *le sigh*

    :) Have a wonderful day.
  • lammy13
    lammy13 Posts: 7
    When the weight loss stops coming off, chances are you need to *increase* your calorie consumption. Chances are that you've built some muscle through your exercise and that extra muscle needs *more* fuel, not less in order to keep burning off the fat. I'd try bumping up your calories and eating back at least a portion of your exercise calories back to boot in order to keep your metabolism burning hot so your body doesn't resort to starting to 'eat' muscle instead of fat.

    this.

    and one way to consume those extra calories is with a protein shake. a scoop or two of powder, some fruit juice, and some frozen berries. i can adjust mine based on how much i burned. its usually a lot easier to take down after a work out then solid food too, even late at night.


    i was taking sculptress shakes by maxitone? but i was worried this would make me bulk but it sounds like i should carry on taking this then!! do i consume the normal 1200 on the days i dnt work out? when i did the bmr it said mine was like 1350
  • jh8753
    jh8753 Posts: 1 Member
    if you know you are going to work out that day, eat the workout calories before you workout. I agree that you wouldn't want to eat a bunch of calories after dinner before bedtime. This way you HAVE to workout to avoid having an excess of calories!
  • engineman312
    engineman312 Posts: 3,450 Member
    When the weight loss stops coming off, chances are you need to *increase* your calorie consumption. Chances are that you've built some muscle through your exercise and that extra muscle needs *more* fuel, not less in order to keep burning off the fat. I'd try bumping up your calories and eating back at least a portion of your exercise calories back to boot in order to keep your metabolism burning hot so your body doesn't resort to starting to 'eat' muscle instead of fat.

    this.

    and one way to consume those extra calories is with a protein shake. a scoop or two of powder, some fruit juice, and some frozen berries. i can adjust mine based on how much i burned. its usually a lot easier to take down after a work out then solid food too, even late at night.

    i was taking sculptress shakes by maxitone? but i was worried this would make me bulk but it sounds like i should carry on taking this then!! do i consume the normal 1200 on the days i dnt work out? when i did the bmr it said mine was like 1350

    if that is your BMR, then you should not consume less then 1350. and a protein shake will not make you bulky. even endurance athletes that want leaner bodies benefit from protein shakes, as it helps replenish your body much needed building blocks to repair and maintain itself.

    i bet many people here wish all it took was a protein shake to make them bulkier.
  • jnpippins
    jnpippins Posts: 3 Member
    1. At minimum, to keep yourself alive, you need 1,200.
    2. Please, "eat back" your exercise calories
    3. If you have hit a plateau, I recommend that instead of cutting back your calories to a ridiculous 1,200 calories (and make your metabolism slow down) you do several things:
    a. make sure your calories are coming from whole foods. If they aren't "switch" out a less than nutritious snack (like a hundred calorie pack of oreos) and opt for a fruit or a boiled egg or a serving of greek yogurt or a serving of cottage cheese
    b. throw the myfitnesspal fat, carb, protein ratios out the door b/c they are completely erroneous. Your ratios should be at 35% protein, 40% (good) fats, and 25% carbs. So increase your protein significantly. While protein is calorie packed it actually takes your body a lot of work (calories) to break it down too. That thermal effect is a good thing!
    c. don't be afraid of the good fats ratio. Good fats help you produce and stabilize your hormones. A starvation diet actually gets them completely out of whack and will increase hormones that actually make you hungrier. You need good fats to help you continue to make good choices. Good fats also make your cells more permeable or "softer". This means that good things like (nutrients and hormones) can enter your cells more easily (increasing your metabolism) and toxins can more easily be taken out of your cells (keeping you healthier all around).
    d. I don't know how much you weight or what your activity level is but a good rule of thumb to follow as far as a safe calorie count that you can lose weight with but not get your system out of whack is this: if you are sedentary take your weight and multiply by 10. (In other words you are giving yourself 10 calories per pound of bodyweight. If you are moderately active take your weight and multiply by 12. If you are very active multiply by 14. Myfitnesspal gives everyone the generic 1,200 calories and then based on your activity gives you an extra amount of calories. Using your personal weight plus multiplying by 10, 12, 14 gives you a more individualized calorie count.

    I hope this helps and that I didn't overwhelm you!
  • lammy13
    lammy13 Posts: 7
    ok thank you, i did my bmr on here but the app was what reccomended me to consume 1200 a day which is why thats all i have been consuming, so would ur advice be to consume 1350 on days that i do not work out and obv eat back my calories on the days i do? really appreciate ur help!
  • lammy13
    lammy13 Posts: 7
    @ jnpipins!! thanks a lot really helpful :) i just did the equation and it worked out at 1668 calories
  • engineman312
    engineman312 Posts: 3,450 Member
    ok thank you, i did my bmr on here but the app was what reccomended me to consume 1200 a day which is why thats all i have been consuming, so would ur advice be to consume 1350 on days that i do not work out and obv eat back my calories on the days i do? really appreciate ur help!

    yes, on days you don't work out, 1350 is great. and consume the exercise calories. but remember, this is not absolute. you do need a certain bit of trail and error.

    also, keep in mind that your body acts more on a week to week basis, rather then day to day.

    for instance, if you eat 1350 on monday and don't work out, and tuesday you work out and burn 500 calories, but can only eat half the exercise calories, thats ok, because you'll probably be a little more hungry then normal on wednesday, and hey, that day you can eat an extra 250 calories because they are leftover from yesterday.
This discussion has been closed.

Categories