No. I have even increased my exercise to 90-120 minutes a day, but just take the extra as more weight loss. I already factored some of it in when I set up my trackers, so anything over 350 calories a day is a bonus.
I would input your average weekly caloric burn, and not worry if you go over, unless weigh loss becomes more than 3 lbs. a week.
Fitness Minutes: (2,999)
572 6/3/14 12:14 A
They say the more you work out, the more you're allowed to eat... I see how this would work for someone who is trying to maintain or gain weight, but for those of us who are trying to lose, it does seem like a step backwards. You're right.
I've never consciously 'eaten back' exercise calories, although I think sometimes I naturally eat a little more if I work out harder. I also quit using the exercise tracker here because I find it so clunky to use and it's so hard to enter things accurately.
At my size-- 5'3" and currently about 135 lbs.--also 69 in age, it's difficult for me to exercise hard enough to burn really big calorie amounts anyway, and really hard to figure my burn.
For instance, today I did run/walk intervals for about 40 minutes, outside. I also did a lot of gardening today (hours) but not the type that leaves you puffing, more weeding and hauling. This evening I used the paddle board on the lake for a half hour or so. I do two light calorie days a week (today was one) and the rest moderate. I haven't felt weak or anything on the light days.
To me, eating back exercise calories only makes sense if you are expending vast amounts of energy doing something really hard, like very long runs, bike rides, or hours of other exercise. Then your body will definitely need more fuel.
If your deficit goes too high, you put your body into starvation mode.
It's hard to accept it, but it does work. I had to take a "leap of faith" to up my calories to 1550 the first time but I did start losing again.
The name of the game is weight-loss.
Fitness Minutes: (108,529)
6/2/14 4:14 P
It depends. I tend to eat more on the weekend and will "eat back" the calories that I burn off through exercise. On Mondays and Wednedays though I will eat around 1700 - 2000 depending on what I choose but I work out hard that day and generally don't eat back the calories. My low workout days are Tuesday and Thursday and i tend to just eat my calorie goal + or - 100 calories or so.
Fitness Minutes: (0)
6/2/14 2:32 P
no, I eat the same
Fitness Minutes: (2,155)
6/2/14 2:24 P
"My biggest problem is at the beginning of this year my family gave up all processed food. SO we eat meat, fruits, veggies, things that are natural. I find it hard to eat more that between 1200 and 1300 calories. I eat three regular meals and 2-3 snacks daily. Snacks are fruit or veggies. I do get between 60-80 in protein daily. I never allow myself to be hungry. If I am I east a piece of fruit. I have lost on a regular basis and am losing inches. Today after my workout the spark nutrition bumped my calories to 1900. There is no way I am gonna eat 1900 calories today."
Add more fat maybe, assuming you have room in your macros (and I'm guessing you probably do); it's the simplest way to get more calories into a no-processed-foods diet. Eat nuts, avocado, replace lean meat with a fatty fish, maybe. Eat eggs. If your fats are already on the high side, consider adding more starchy vegetables -- sweet potato, for instance, is highly nutritious and calorie-dense enough that you can get a few hundred calories into your body without completely stuffing yourself.
I can relate; I've had to temporarily give up a ton of foods (including almost all processed foods AND a whole lot of other things) due to a horrible reaction to a stomach bug, and it took me probably three weeks before I figured it out enough to stop losing weight. But I've done it, and my maintenance is at about 2000 calories daily, not 1200.
And again, it may be easier to just figure out about what you burn for the week and take an average, than to eat at 1200 calories half the time and 1700 the rest, or something.
Fitness Minutes: (2,155)
6/2/14 2:15 P
I did increase calories when I worked out, but not the way that SP has it set up for you. I do have some issue with doing it that way, some of which you've touched on.
What I did, was I was probably averaging about 1600-1700 calories per day when I was getting maybe 400 calories burn in exercise per day, 5 days a week. When I wasn't able to exercise temporarily I would automatically drop to more like 1300 per day, and that allowed for only a slightly lower rate of loss.
My guess is that most people would be best eating back at least some of their exercise calories, though like me, you may not prefer to do it on a daily basis but rather on average (I'm always hungrier the day after working out, anyway). Your body does need fuel for the exercise, and trying to get by on minimal calories but maximal exercise seems to backfire spectacularly for so many people who've posted here that you'd think it would be common knowledge by now, that it's asking for trouble.
6/2/14 2:14 P
My biggest problem is at the beginning of this year my family gave up all processed food. SO we eat meat, fruits, veggies, things that are natural. I find it hard to eat more that between 1200 and 1300 calories. I eat three regular meals and 2-3 snacks daily. Snacks are fruit or veggies. I do get between 60-80 in protein daily. I never allow myself to be hungry. If I am I east a piece of fruit. I have lost on a regular basis and am losing inches. Today after my workout the spark nutrition bumped my calories to 1900. There is no way I am gonna eat 1900 calories today.
While it's true you're trying to create a calorie deficit, you'll do that most of the time even if you don't exercise. You may not want to eat back all of the calories on the days you work out, but you have to let your body be your guide. If you're just not hungry, I wouldn't force it. But if you're working out on a regular basis, your body has a way of letting you know you need fuel. A couple of times I've tried exercising moderately hard with a calorie intake of around 1300 calories per day, and the result was that I was getting light-headed at work and having trouble thinking straight: classic low blood-sugar warning signs. You don't have to eat back all the calories you burn, but on the other hand, you don't want to feel weak light-headed.
Yes I eat more when I workout, veggies, meats, fats and fruit.
You absolutely have to fuel your body. 1200 calories is the bare minimum number of calories SP recommends to anyone. At 260lbs you are going to need to eat more than that. Perhaps you have set your goal too aggressively? How long did it take you to gain the extra weight? It may take a while to take it all off.
You will not get healthy by starving yourself. Eat a diet full of healthy vegetables, fruits, proteins and fats each and every day. If you do that and avoid processed foods as much as possible you will lose weight and be healthy.
Dropping calories too low can backfire. --you may get overly hungry and be more apt to binge. --you may become sluggish, light-headed, overly-tired---thus unable to workout to your full intensity as well as give your full intensity to other activities of the day. Then you end up burning fewer calories and having less weight loss.
What is your calorie range? 1200-1550?? Perhaps stick to 1200-1300 on non-workout days and 1400-1500 on days you workout hard.
Becky Your SP Registered Dietitian
Fitness Minutes: (31,130)
6/2/14 1:29 P
Usually, yes. My body needs fuel for those workouts. When I was losing (I'm in maintenance now), I didn't necessarily eat back all the calories I burned (though I never had my nutrition and fitness trackers connected--I don't like that method), but I ate enough to address the extra hunger I had after longer runs.
Fitness Minutes: (108,565)
6/2/14 1:25 P
No, I might adjust my calories when I am going to workout hard to have a snack right before or right after I workout.
6/2/14 1:12 P
No, because I don't workout hard. I walk (stroll?) and occasionally do zumba. But typically not for more than 30 minutes at a time or on a given day.
I never stick to 1200. I am about 1350 and then if I do for some reason exercise a lot more I go to the high end. My weightloss has not stalled and I have not felt like I am deprived.
I have never understood the mentality of 'how little can I eat and lose weight' vs 'how much can I eat and lose weight'. If I stuck to 1200, I would mentally rebel.
6/2/14 12:57 P
I typically try to keep my calories around 1200 a day. I see when I work out spark increase my calories by the amount that I burned. This seems backwards to me. The idea is to burn more calories so I lose weight. If I increase my calories then what is the purpose of working out. I might as well skip the work out and keep my calories at 1200. Please help I don't understand this.
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