Eat exercise cals?

id probably say eat them back if you can. not eating them back wont make you bigger, but you need to keep youre fuel up, like a car, if you replace the oil and the petrol keep the windscreen fluid topped up tyre pressures good its going to run better. well your body pretty much goes on the same principle. keeping the energy level up through healthy foods will help your body work more efficiently. BUT be carefull you dont over estimate the amount you work out because obviously that would be counter productive in the long run as is underestimating portion controlll!!

i dont really track calories too much myself, but i do eat what i want when i want and i keep my meals regular, if i do a work out i'll take on a banana before hand and then have a small snack afterwards. but tracking is a great way to get to know your own body i think.

good luck ln your journey, stay healthy and have fun

I eat back every single exercise calorie because

1. I want to lose FAT not muscle. Feed the muscle.
2. I'm over 50 & cannot afford to lose muscle ... even if I were to lose weight more quickly (not eating calories back may cause plateaus)
3. I use a heart rate monitor .... so my exercise calories are not overstated. Be careful if your "calories burned" are taken from a piece of equipment (or MFP even) some things are overstated

This one time in band camp I exercised and I didn't eat back every single exercise calorie and missed it by like 3 or 5 cals and later that night Darth Vader came down from planet Vulcan and told me that if I didn't eat every single exercise calorie back that he'd melt my brain.




OP Make sure you try to eat them back or this could happen to you too.:drinker:

I eat back every single exercise calorie because

1. I want to lose FAT not muscle. Feed the muscle.
2. I'm over 50 & cannot afford to lose muscle ... even if I were to lose weight more quickly (not eating calories back may cause plateaus)
3. I use a heart rate monitor .... so my exercise calories are not overstated. Be careful if your "calories burned" are taken from a piece of equipment (or MFP even) some things are overstated

If you don't mind my asking...How do those heart rate monitors work exactly? I've seen that term a few times and am thinking about getting one so I know exactly what I'm burning.

Losing weight is relative. Most people lose a lot of weight when they start out on a new plan... What's the most operative word in that sentence? NEW! And, as human nature has it, if it ain't broke, don't fix it. Right? Right!

After time, your body adapts. If you are under eating, you will initially lose weight from fat. At homeostasis, your body pretty much only uses what fat it needs and stores the rest it doesn't. When you start a NEW program, your body continues to do the same routine. Alas, you lose fat. Then, your body will start to figure out how to harvest energy elsewhere and hang onto that fat (starvation mode). Usually, it turns to calorie rich tissue. Muscle, bone (yes bone), and organs....

Let's say, for example, you have a 1400 cal/day goal. You do a workout and burn 600 cals. If you only eat 1400 cals, that leaves you at 800 calories for the day. That's the same as eating only 800 calories on a non workout day... Does that sound like a healthy thing to do?

It doesn't sound like the right thing to do, but, it is.

You really think you burned 600 calories an hour reading that magazine on the treadmill? Go ahead and eat them calories then...

Actually 600 is about what I would burn if I was on the treadmill for an hour. But I'm sure as hell not reading any magazines. Always "eat back the calories" and of course it works, because it's simple math, and my numbers are well dialed in.

Most of the people at my gym, and I gather at MOST gyms are EAting back the calories because that's what the machines tell them to. ANd yes, I keep having people ask me why they can't lose weight. Maybe your numbers are dialed in but the vast majority of America is not..thus our horrendous obesity problem. The other problem is not exercising with appropriate intensity and overestimating THAT as well...but I guess that's for another forum post.

I know that if I put my actual activity in it would tell me to eat 2600 cals. ANd MFP has told me to eat that much so I just stopped logging it.

I don't do cardio but I do strengh training and outdoor activities(I'm also a personal trainer and a nurse so I am on my feet CONSTANTLY) and there is no way I would want to eat back those cals. NO Freaking way. When I did that I got heavy. Starvation mode? Nope.

On your feet all day, lifting heavy, yet according to your food diary you eat 1300 cals/day? So you're netting, what, 900 or so? Hopefully you're underestimating your food intake. And I sure hope none of your clients are taking nutritional advice from you.

LOL Taso as soon as you wrote that post she changed her profile picture. The forces are strong with you sir. :laugh:

LOL Taso as soon as you wrote that post she changed her profile picture. The forces are strong with you sir. :laugh:

I have to prove I KNOW what I am talking about.

DOES THAT PICTURE look like I STARVED?

I have other pictures of me too. I have a FAT picture with me in a black bathing suit when I was eating 6 times a day...go look at that and tell me if eating my exercise cals works. I can also send you pics of me from other competitions if you would like

LOL Taso as soon as you wrote that post she changed her profile picture. The forces are strong with you sir. :laugh:

I have to prove I KNOW what I am talking about.

DOES THAT PICTURE look like I STARVED?

I have other pictures of me too. I have a FAT picture with me in a black bathing suit when I was eating 6 times a day...go look at that and tell me if eating my exercise cals works. I can also send you pics of me from other competitions if you would like

oh yeah well I put in a picture too on my post here to prove I know what I am talking about but I am really not sure if that posting picture thing to prove you know what you are talking about holds water so to speak. :laugh: But if the OP goes by what the concensus of people here are saying which is what MFP recommends then OP will be on the right track. If I would have taken your advice to the situation as you can clearly see in my post I would have had my brains melted.
:Have a nice day! :flowerforyou:

I am also an intermittent faster so I am used to not being part of the status quo. IT's not supposed to work. I'm supposed to be starving and losing muscle mass. I know that people like me are in the minority.

I am not saying eating up to your exercise cals won't work....but I think most people OVER ESTIMATE their caloric burn.

So when they say they are eating up to their exercise cals..they are actually OVER EATING.

well, that's the schtick we had to tell people so we could sell them protein shakes. Tell them they burned this much...blah blah blah and they needed this postworkout recovery drink..blah blah. Internally I knew it wasn't true. I knew most people weren't burning that much during the workout.....and still we personal trainers at this big box gym were told to warn our clients about the dangers of starvation mode.

Yes, you need to replace the calories that you burn off from exercise.

Yes, you need to replace the calories that you burn off from exercise.

^This is especially true if you are going by MFP recommendations...why? Simply because MFP already puts your overall daily calories in a healthy weight loss deficit or in other words a healthy weight loss diet plan.

If you choose not to follow the plan then you do so at your own risk..



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[/img]

MFP tells me to eat 1300 cal per day if I want to lose 1 lb per week. MFP says my BMR is 1440. Can this be right? I dont understand how if to lose 1 lb per week I need a calorie deficit of 500 calories that I should be eating 1300 cal if my BMR is 1440.

If you're hungry, eat em up! They're delicious!

I don't always eat the calories I burned during exercise. I've only been doing this a little while but i find it slows the weight loss just a little and I have 60lbs to go. If I don't eat those calories I can lose 2 lbs a week.