Fitness Minutes: (8,795)
1,392 6/15/10 10:08 A
i dont if its a normal day, i stay in my range since i already put my workout plans into spark. However, if i do something different, like go for a 5 hour hike( which i am known to do 2 days a week in the summer) then i will make sure to eat an extra 300-500 calories, but thats with a 5 hour hike.
so, here's the advice i was given by my nutritionist:
if your exercise calories aren't already factored into your daily intake, you should eat SOME of them back, otherwise over time your body will think you are starving it, and will begin to "hold on" to everything, which will cause you to gain weight rather than lose it. you can look around online, and people who are doing regular high-intensity workouts will start gaining weight suddenly, but once they start eating more, lose weight again.
of course, i'm not talking about eating back the 100 calories you burned walking after dinner.
for me, i often burn 600-800 calories three or four times a week. if i didn't eat those back, i would be at a net calorie intake for the day of 400 calories. which i hope that we can ALL agree, is unhealthy! even more so, when i go on long hikes, i burn upwards of 2500 calories - which would put me at a negative calorie balance for the day! so i will "eat back" some of those calories to bring me into the range suggested by sparkpeople, but i won't eat them ALL back.
i hope that makes sense.
5/7/10 2:09 P
I think SHAYYAZ is referring to information that she has read about on another weightloss support forum/website (won't name the website) that incorporates this type of philosophy...
HOWEVER, if this is the case, I have to caution you, that particular website that you stumbled across has already factored in these 'exercise calories' as a part of their RMR calculations for you (based on the information that you provide them with regards to your weekly exercise routine) therefore reducing your initial "suggested" daily consumption of calories that they plan for you...I'm sure that the calories they suggested to you were very low to account for these 'exercise' calories being eaten.
So basically, your not 'eating' your exercise calories, per say, your actually eating the appropriate number of daily calories you need to have that 'defict' between calories consumed and calories burned each day.
Warning...I wouldn't suggest you do this unless following 'their' plan because all of this information has already been factored into 'thier' calculations.
you can, however, come up with your own equation by first finding out what your own RMR is, then factoring in what it will be after exercise, and then from there reducing your intake of calories each day to establish a deficit between them both...
A 500 calories defit between the calories that you burn each day and the calories that you eat each day = 3500 calories weekly which equal 1 pound of body weight.
If you decide against following 'their' plan and start eating those exercise 'calories" at random, chances are, you will end up eating more than your burning each day.
Caution! Woman On Diet..Avoid Feeding After Midnight.
Fitness Minutes: (20,599)
2,192 5/7/10 1:43 P
Try not too....what would be the point...of that but yo-yo City...Crazy to do that...
The Shepherd always tries to persuade the sheep that their interests and his own are the same.
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Fitness Minutes: (21,677)
1,441 5/7/10 1:39 P
Absolutely not, that would counter the point of exercising in the first place. Plus people tend to underestimate the calories in what they eat and overestimate what they burn, so I'd probably end up overeating! :) I look at my calorie differential--my basic metabolic rate (the number of calories I'd burn just sitting still) plus any calories I burn exercising, and then aim to eat less than that.
"If I lose my direction, I have to look for the North Star, and I go to the north. That does not mean I expect to arrive at the North Star. I just want to go in that direction."
--Thich Nhat Hanh
2/14/10 Fanconi Anemia 5k 37:20 3/14/10 Shamrock 5k 41:01 9/25/10: Best Dam Run 10k 1:16:23
My goal time? My goal is to enjoy the time I spend running.
If you ate back everything you burned, you would have no calorie defecit, therefore no weight loss. You need to eat enough to fuel your body, but not as much as you burn. (Unless you are on a maintenance program.)
"Therefore, if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new." 2 Cor 5:17
No. I burned them for a reason...I don't want them back...ha ha ;) But seriously, I don't purposely plan on eating to "make up" those calories, but sometimes if I am a bit more hungry in the evening, I treat myself to a little something extra (like a bowl of berries).
5/7/10 5:52 A
You'll want to set your calories burned goal to reflect the amount of exercise you're doing, and then eat in the calorie range that SP suggests. You wouldn't want to eat back the calories you burn- those should already be accounted for when you're given a recommended range.
Hope that helps,
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford
"No matter how slow you go, you are still lapping everybody on the couch."
5/7/10 12:56 A
Do you eat back the calories that you burn exercising?
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