Should a morbidly obese person eat back exercise calories?

jmapes9
jmapes9 Posts: 144 Member
in Health and Weight Loss
Any feedback is appreciated.

I've been following the MFP diet plan and exercising for over 13 weeks, now. Eating back my exercise calories has worked just fine for me, up until a month ago. In the past 3.5 weeks, I've only lost 1.2 pounds. However, I added strength training to my exercise routine right around the same time my weight loss has slowed.

Your thoughts? I really want to get back to losing 2 pounds a week.
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Replies

  • lacroyx
    lacroyx Posts: 5,754 Member
    I sometimes do and sometimes don't. It really depends on if I am hungry or not.
  • shellrocker12
    shellrocker12 Posts: 47 Member
    I don't really have an answer for you, just a thought or two, Perhaps you are building muscle? That may play in there somehow. The eatting back the calories always throws me for a loop. To be honest, for myself I'd rather not eat them back.
  • tmauck4472
    tmauck4472 Posts: 1,785 Member
    Your only going to get more confused now. Some think you should some say no. Here's my opinion...If your calorie intake is on the higher side I'd say no don't do it. But if it's on the lower side like me then I'd say yes.

    I will say if you've stalled out then you need to change it up some. Change what you eat, when you eat and even your exercise. Raise your calorie intake or lower it whichever YOU want. And I stress you because of others saying your going into starvation mode so you must eat more( silly people).
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    You "might" have gained a litle muscle but what's more likely the cause is water retention. When you change your activity in any way (more time, more intensity, more weight, etc), this causes damage to your muscle tissues which is usually felt in the form of muscle fatigue and soreness. While this is happening, those muscle tissues are retaiing water as part of the healing process and therefore you weight loss may stall or slow until your body gets used to it.

    There's no way to say for sure how long it'll take for the body to adjust but it's usually the same as any other changes - could take a week or two, could take a month or two. Be happy that you're still losing and that you're getting fit and stop worrying so much about hitting that absolute goal.
  • bcattoes
    bcattoes Posts: 17,299 Member
    If you just started strength training you could be building some muscle, depending on how little you had to start with. But you will almost definitely be storing water in your muscles as they repair. Water = weight, so that is why your loss has slowed. But probably your fat loss has not slowed, and may have increased. Give your muscles time to adjust and you'll probably start losing at the desired rate again.
  • patchesgizmo
    patchesgizmo Posts: 244 Member
    However, I added strength training to my exercise routine right around the same time my weight loss has slowed.

    Your thoughts? I really want to get back to losing 2 pounds a week.

    I would think you are adding more muscle and muscle weighs more. How do you feel is the big question. If you are hungry I would think your body is saying it needs a little extra otherwise if your not hungry don't eat.
  • ber3023
    ber3023 Posts: 146 Member
    Sometimes I feel like a broken record, but I don't see it mentioned yet on here. Are you doing measurements? Cause I agree, with the added weight training, there's probably water retention. So I'd bet you're still losing fat, just holding in some water. Measurements will usually show what the scale will not.
  • Lize11e
    Lize11e Posts: 419
    I don't eat them all back. Usually I will eat back maybe a quarter of my exercise calories. I lose pretty steady at about 2 to 3 lbs a week.
  • ber3023
    ber3023 Posts: 146 Member
    I'm also a stickler for thinking, if you're hungry, eat, if not, then don't. I think it's also according to how much you're burning during a workout. I always make sure I net at least 1200, no I don't really believe entirely in the starvation mode thing, it's just a good number for me lol On hungrier days I net more around my BMR.
  • dfborders
    dfborders Posts: 474 Member
    Sometimes I eat my exercise calories back and sometimes I don't. It really depends on how I feel and how much my body needs the fuel. With that being said if I do eat my exercise calories back I try to make it a healthy protein. As others said your muscles may be just retaining water from the change in your routine. Finally, if you are really worried is there someone at the gym you can speak to? Or did you tape yourself prior to starting the weight training. Sometimes when working out hard the tape measurements are the best to go by - you may not be losing weight but you are probably losing inches and at some point that will show back up on the scale. Good luck and whatever you do don't get discouraged. :flowerforyou:
  • KC4800
    KC4800 Posts: 140 Member
    If you've stalled, you may be overestimating your calories burned. Thats ok, its something we all do. I would eat back some of my exercise calories, but not all. And see if that gets you back to losing 2 lb/week.

    I am currently in a stall myself, with about 5 to 7 lbs left to go. I know I need to incorporate more weight training in my routine. Im just having a hard time doing it. I'd rather be outside on my road bike instread of in the gym.

    If my weight loss is on hold until fall, I could live with that.
    Maybe then, I'll feel like weight lifting more. Who knows?
  • BDS33
    BDS33 Posts: 1
    I'm also a stickler for thinking, if you're hungry, eat, if not, then don't.

    I totally agree with both of your posts....
    From previous weight loss journeys, I have found that many times I had lost inches when I wasn't losing pounds - and, If you're not tracking your measurements, it can be discouraging...
    I have just started with MFP & find that there are times at the end of the day when I have calories left & am not hungry - so I don't use those calories (often extra calories that I got from exercising). I am trying to "retrain" my thinking & not eat when I am not hungry.
  • pointypaintbrush
    pointypaintbrush Posts: 6 Member
    Like others have said, you are probably gaining muscle and retaining water. You are also going to be hungry...those muscles need fuel!! I would eat back the excercise calories, but watch what they are. Go for high protein stuff, low sodium, dark green veggies. You will feel better, fuel better, and probably kick your plateau.
  • lyttlewon
    lyttlewon Posts: 1,118 Member
    I eat them back but usually not on that day. I normally have one day a week where I have heavy calorie consumption and that is when I eat them. I think we get used to how easily we can lose weight being obese and then as we get smaller it isn't as easy, which is discouraging.
  • cmccorma
    cmccorma Posts: 203 Member
    I stalled for about 3 weeks after starting boot camp classes. I finally lost again this week. I agree with the muscles retaining water after starting a strength program. As for me, I don't eat them back but I eat maybe 100-200 more on exercise days.
  • mcarter99
    mcarter99 Posts: 1,666 Member
    I agree with -

    It's water

    Wait it out

    And eat 'em if you need em
  • sunny_yogi
    sunny_yogi Posts: 19
    only if you feel famished.
  • Julesdarling27
    Julesdarling27 Posts: 1 Member
    My friends and I were talking about this today. What I do is go by the calories I'm supposed to burn each day. Say I'm supposed to burn 700 calories everyday and I burn 1000 at the gym. According to this program I'm allowed to eat those 1000 calories back but I just eat what extra I burned, in this case it would be 300. I have a long way to go as well, good luck!
  • Chetanpayne
    Chetanpayne Posts: 32
    I totally agree with the woman who mentioned measurements. I just took mine the other day as scale weight can and IS so subjective! I think measurements are a bit more accurate.
    I did not know about your muscles holding on to water when we exercise. It makes sense however. I have recently also ramped up my work out regime. I just started with MFP about 2 weeks ago, but started a lifestyle change about 5 weeks ago.
    Good job to you and keep up the good work!
  • taso42
    taso42 Posts: 8,980 Member
    If you have put all your info into MFP accurately, and you are confident that your calories consumed and calories burned are being logged accurately, then yes.
  • PayneAS
    PayneAS Posts: 669 Member
    http://shouldieatmyexercisecalories.com/
  • Jotell
    Jotell Posts: 139 Member
    Yes!!! YES YES YES!!! I can not say YES enough! When you are working out hard your body needs the nutrients to maintain the muscles and calories you have burned! When you don't eat your body goes into starvation mode and starts storing the fats, thus causing you to gain or plateau. I know, this happened to me. I work out at the gym 6 days a week and eat 1500 calories a day. Eating little meals every 2-3 hours is a MUST this way your body knows it will be fed and wont store any fats! Limit your carb intake after 5pm in other words try to eat all of your carbs in the morning to early afternoon. I hope this helps! Good Luck!!! :bigsmile:
  • TArnold2012
    TArnold2012 Posts: 929 Member
    Looking at your diary it appears it could be your sodium consumption. You need to keep your potassium number about the same as sodium so that you don't bloat.

    I would suggest tracking sodium and potassium for a few weeks with equal numbers and see how that goes.

    Bakes potatoes, spinach, cantaloupe, tomatoes all are good sources of potassium.
  • AntWrig
    AntWrig Posts: 2,273 Member
    However, I added strength training to my exercise routine right around the same time my weight loss has slowed.

    Your thoughts? I really want to get back to losing 2 pounds a week.

    I would think you are adding more muscle and muscle weighs more. How do you feel is the big question. If you are hungry I would think your body is saying it needs a little extra otherwise if your not hungry don't eat.
    Muscle and fat weigh the same. Also to the OP, stop using the scale to track progress. Use other indicators like the mirror, your clothes, other people reactions, etc.
  • yarwell
    yarwell Posts: 10,477 Member
    I don't eat them all back. Usually I will eat back maybe a quarter of my exercise calories. I lose pretty steady at about 2 to 3 lbs a week.
    What would you say your average intake is over a week - around 1400 ?
  • NYChick84
    NYChick84 Posts: 331 Member
    I generally eat only 1/2 of it back. It all depends on how hungry I am. Don't look at it as if you "can" eat it and you will....listen to your body to see if you really need that second helping at dinner or is that milk shake really worth it.....
  • LiftBigtoGetFit
    LiftBigtoGetFit Posts: 3,399 Member
    Any feedback is appreciated.

    I've been following the MFP diet plan and exercising for over 13 weeks, now. Eating back my exercise calories has worked just fine for me, up until a month ago. In the past 3.5 weeks, I've only lost 1.2 pounds. However, I added strength training to my exercise routine right around the same time my weight loss has slowed.

    Your thoughts? I really want to get back to losing 2 pounds a week.

    simple answer is NO, you do not need to eat back all of you exercise calories if you are extremely overweight.
  • PrinnyBomb
    PrinnyBomb Posts: 196 Member
    If you have your levels set to sedentary, then yes, you should. If you have calculated your workouts when you were setting it up then no. As others have already said, it is probably because you are building muscle.

    I'm morbidly obese (sadly) and I usually eat mine back and still lose 2-3 pounds per week. I have mine set to sedentary as I don't always exercise (though I do try).

    At the end of the day, only you can decide what you want to do. Everyone is going to give you conflicting info with what works for them. Only you can no what works for you!

    Keep up the good work :)
  • Pimpmonkey
    Pimpmonkey Posts: 566
    http://shouldieatmyexercisecalories.com/


    LMAO!!!!
  • Kara_xxx
    Kara_xxx Posts: 635 Member
    Having taken a brief look at your diary, you're consistently low on your protein.

    If you started weight training with the hope of gaining lean mass, then you need to have enough protein in your diet to enable your body to do that.

    Once you build ore lean mass, your metabolism will automatically increase and you'll burn more.

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