jjjsroach Member

For those eating back exercise calories, are you losing any weight?

Toot, Yes, I exercise 6 days a week....3 cardio and 3 strength training workouts. I also walk quite a bit. I use Apple Watch, gym exercise equipment, and log workouts in MFP. I get ridiculous calories burned estimates for my workouts. MFP gives me 443 calories burned for my 40 minute weight training workouts. Apple gives…

While we can't know for sure, you are likely eating more than you think....probably 1600-2000 calories per day. Tune up your food logging...get a food scale. If you truly cut calories back to 1300 with your activity level, you will lose weight. If you don't, as others have said, go see your doctor.

Eat your 1300 calories per day and don't eat back the exercise calories for 4 weeks and see what happens. That is what I did. I had consistent weight loss and decided to keep doing that. If you are not losing or are not feeling good, then make minor adjustments. Don't get lost in all the numbers and methodology. It's not…

Just keep doing what you are doing. Your rate of loss will likely slow down on its own as you get lighter. You won't have to help it. :)

I don't eat back any exercise calories.

Good job!

The carbs for a typical italian meal might also be contributing. Your body stores an additional 3 grams of water for every carb gram you eat in the short term. As others have said, water weight is a temporary thing. Stick to your overall calorie deficit and you will keep losing weight over the long haul.

I'm currently doing cardio three days per week and strength training three days per week (beginner)....all while continuing to lose weight on a 1000 calorie per day deficit. Are you telling me I'm wasting my time with the strength training?

Go into settings on your iPhone. Scroll down and select the Health app. Select Data and Devices. Select MyFitnessPal from the list. Scroll down to the Allow MyFitnessPal to Read list. Select Workouts. That should get your workouts from Apple automatically over to MyFitnessPal. Be careful though because this could cause…

Thanks for all the feedback. I have lost 25 pounds and have 25 pounds to go. I am going to try to follow the advice given of eat the foods now that you are ok eating for the rest of your life. This should make the transition much easier. I am also picking up the cardio and resistance training and trying to find activities…

My MFP caloric target numbers were way off, too. I am much earlier in the process than you guys are...so I am a little more interested in the numbers. Greger is a bit of a kook, but if he gets some folks to eat more fruits and vegetables, maybe he is not all bad. :)

Agree. The article was written by the guy who wrote the book "How Not to Diet". He prescribes a whole plant-based diet and his book tells why. All he is basically saying is you should eat foods with low caloric density and high fiber. These foods fill you up and cause you to eat less calories without feeling hungry or…

You may be referring to this article. https://nutritionfacts.org/blog/the-new-rule-for-calories-per-pound-of-weight-loss/ This article takes issue with the old rule that if you reduce intake by 3,500 calories (say 500 per day for a week), you will achieve one pound of weight loss. More recent studies show that this may…

I apologize to this group. There are a lot of good, well-meaning people on here who are doing their best to help others. The sheer number of posts by many users on this thread show the level of commitment they have to making a difference in people's lives. I was trying to just lighten things up a bit and trying to keep us…

Great advice!

That is an amazing story!

TootaToot, I appreciate your input, but nutrition science is about as flaky as a freshly baked croissant. Just like how the layers of a croissant can crumble and change with every bite, nutrition science seems to shift and evolve with every new study. It's really not ready for primetime. We need to stick to the basics of…

Thanks, Tom. That makes a lot of sense.

TootaToot, the bottom line is that if you are losing 1-2 pounds per week on average over several weeks, then keep doing what you are doing. If you are not, put down the fork and cut back the calories.

If you are not losing weight, stop eating back your exercise calories. These are notoriously overestimated and can cause you to stall.

You can calculate all you want, but if you want to lose 2+ pounds per week, go to 1200 calories per day and stay there. Exercise if you want to (optional), but don't add back any exercise calories. I have been losing 2+ pounds per week doing this for months.

Thanks for the all the feedback on my comment. I agree with most of it. The point I was trying to make is that no matter how good we think we are at logging our food and our exercise, we are not nailing it every day. Especially for those of us who travel and have to eat out. Who knows if that broccoli was soaking in butter…

I chose to stick with the 1200 base calorie recommendation and ignore the "burned" exercise calories. Those calories are extra bonus weight loss. Controlling diet is the key to weight loss. The exercise is good for you and makes you feel better, but I, personally, am not bought into adding them back. Those burned calories…

Just a suggestion....Take your calories down to 1200 per day for 2 weeks and see what happens. If you really want to break this, also reduce the carbs to 20g per day and increase protein and fat to make up the difference. This should break your stall. After that, you can decide what you want to do.

That sounds good but I would gain a pound just looking at that plate of food. :)

salted celery

I'm in. January Start Weight: 252 lbs January Goal Weight: 237 lbs Ultimate Goal Weight: 200 lbs January 1: 252 January 8: 243 January 15: January 22: January 29: January 31: