Should calorie deficits after working out be made up by eating something or no...?

previous topic · next topic
Sophia M W

Joined: May 10
Posts: 5

      quote  
Posted: 08 Jan 2011, 11:20
I'm a bit confused by my daily diet calendar..If my RDI for losing weigh is an intake of 1200 calories a day do I do well to exercise and burn 600 calories or not...In other words if after working out I show a 600 calorie deficit even though I've eaten the required 1200 calories....should I eat something to make sure that my balance for the day is 1200 calories...or do I lose weight by eating the required RDI and also getting that burn of 300 -800 calories a day in....

Does anyone understand what I am talking about.?
k8yk

Joined: Jan 09
Posts: 4,546

      quote  
Posted: 08 Jan 2011, 13:18
I get it. Good question.

The way I do it is to attempt to have a deficit (calories burned - calories eaten) of 1000 to 500 calories. On days I don't work out, my calories burned is around 1900 calories. So it is impossible to get a deficit of 1000 and still stay over 1200 calories, which I feel is the absolute minimum I can eat and still be eating enough.

But on days I work out, I can get up to 2700 total calories burned- so on those days, I feel like it's a good idea to eat more- maybe 1700 calories or around there to make up the calories burned. You want your body to always have enough energy to do all the things it has to do like breathing and living so it will burn more fat and less muscle.

I've read that you shouldn't have a deficit of much more than 1000 on any given day, so the answer would be that yes you should eat a bit more on days you work out if you're ending up with a deficit of more than 1000.

And just in case anyone hasn't found it yet, you can see this deficit by going to the Diet Calendar, in the last column. If you're burning more than you eat, there's a green arrow pointing down. If you're eating more than you burn, there's a red arrow pointing up. Just make sure you check "this is all my exercise" in the exercise diary first so it knows you're done entering things and the number will show up.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
k8yk

Joined: Jan 09
Posts: 4,546

      quote  
Posted: 08 Jan 2011, 13:23
One more thing: I think when you're much heavier, you can have a deficit of more than 1000 without hurting anything.
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
Sophia M W

Joined: May 10
Posts: 5

      quote  
Posted: 08 Jan 2011, 13:50
Early on someone tried to tell me that women seemed unable to reach their goals easily unless that green deficit arrow was in a range of 600-900 calories a day....But since then I've heard various opinions as to whether you should keep your balance at your RDI level...and that would mean eating enough calories to make up any you may have burned off in exercising up to your RDI level...My weight loss has been painfully slow..and my mentor has said its because I'm not eating enough! From 158 to 132 in a year and I seem to have plateaued. The last 8 lbs are proving most difficult to remove...
Luvs2gardn

Joined: Aug 10
Posts: 4

      quote  
Posted: 10 Jan 2011, 18:58
I think it totally depends on how much you weigh. I currently weigh 203- I am 5'9" and have a large frame. (I wear a size 12 - 14 jeans) I burn over 3000 calories a day without exercising. Feel free to check my calender. I have been eating close to 1500 calories a day for the past 7 months. I consistantly have been losing 10+ pounds per month with an average of green 1700. Right now I am working on increasing my calories slowly and maintining my exercise. To stay in the range of 600- 900 extra calories burned per day would have meant I would have had to eat 2300 calories per day. That is A LOT to to eat.... I'm trying to inch my way up to 2000 calories per day now so my body can level out (not thinking it has to store the extra calories). I think that more important than keeping your input and and output consistant- suprising your body with a large output every once in awhile to keep it on edge works well. I know a few days after a "super workout day" I can be sure that I will have lost .5 - 1 pound- just because I surprised my body.
relz

Joined: Apr 10
Posts: 283

      quote  
Posted: 11 Jan 2011, 01:00
You do well to burn those extra calories because they will help keep your metabolism up and help you burn more calories in general.

Your 1200 calories is already carrying a deficit, probably 500 calories if you calculated it via Fatecret for 1 pound per week weight loss. That means that your deficit for the 600-calorie exercise day is 1100 calories. Looking at that another way, it means that you've only consumed 600 calories towards your daily caloric need (the other 600 having canceled each other out). You're fairly small, but that's pretty low.

Another variable is the accuracy of your exercise calorie burn. What exercise machine are you doing that burns 600-800 calories? I want one! Personally, I can't get there unless I do a 90 minute spin class or run for at least 75 minutes. Comparing the data to heart rate monitors, my FitBit, etc. I've always found that FatSecret overstates exercise calories (many others have said the same). You may be right on about your numbers, but it is possible that your extra deficit may not be as large as it seems.

Many say that losing 2 pounds per week is safe (which is a 1000 calorie per day deficit), so you may be okay to run a little low. If you find yourself tired and hungry or your weight loss stalls, take it as a sign that maybe you need to shrink that "green arrow" deficit a bit and stay closer to the built-in calorie deficit. I personally had my best success by keeping the net at zero rather than letting it fluctuate with exercise.
sherilyn70

Joined: May 10
Posts: 548

      quote  
Posted: 11 Jan 2011, 05:24
k8yk wrote:
The way I do it is to attempt to have a deficit (calories burned - calories eaten) of 1000 to 500 calories. On days I don't work out, my calories burned is around 1900 calories. So it is impossible to get a deficit of 1000 and still stay over 1200 calories, which I feel is the absolute minimum I can eat and still be eating enough.


This is EXACTLY what I do as well. I set my min intake at 1200 and then if I work out heavily I increase my food until the deficit is 1000 max. Without excercise I'm around 900ish right now if I eat 1200 calories (the lowest I'll allow as well).
Olio

Joined: Jan 11
Posts: 5

      quote  
Posted: 11 Jan 2011, 07:22
I burn over 4,000 a day without exercising, and usually have a deficit of 2,000 to 3,000. I am still eating around 1,800 calories a day though. The base rate that i burn them off will come down as my weight does, so I'm not overly worried about a high deficit at the beginning of this process.

Good luck!
sherilyn70

Joined: May 10
Posts: 548

      quote  
Posted: 11 Jan 2011, 16:02
Good point Olio. In the begining stages I was at 1500 deficits fairly often since I was very heavy and eating very little. It's okay in the begining but once you get closer to your goal weight you want to start paying more attention to the deficits.
chunkybar

Joined: Jan 11
Posts: 2

      quote  
Posted: 11 Jan 2011, 20:12
wow, you give me hope,,,great job.....
Jojo-07

Joined: Feb 12
Posts: 1

      quote  
Posted: 01 Feb 2012, 00:57
All of this information has been very helpful. With all of this I've tried to figure out my own, please tell me if it sounds correct. Using a BMR calculator on line, I burn about 1400 calories a day at least. If I eat only 1200 calories a day that puts me at a deficit of only 200. Now I work out everyday, and do cardio for at least 45 minutes. If I want to get a deficit of 1000, do I need to work off 800 calories a day and still only eat 1200 calories a day? (I thought I was doing well with my working off 600/day)
fredmugs

Joined: Jan 11
Posts: 382

      quote  
Posted: 01 Feb 2012, 06:00
It's hard to answer questions like this because it can turn into and apples and oranges discussion. Some people manually set an RDI figure and other people (like me) use the daily RDI provided by this program.

I believe letting the program give you your RDI is more effective because it changes as you record lower or higher weights. For example, when I started this latest biggest loser contest my sedentary RDI was around 2550 and not it is under 2400.

I think the most effective way to use this site is to have it calculate your daily sedentary RDI and then you try and beat it by whatever number of calories your plan calls for. Each daily 500 calorie deficit will add up to a weekly 1 pound loss.

You also have to bear in mind that when you do cardio you are burning more calories that if you did nothing. If I burn 100 calories an hour being alive and I do a 600 calorie burning workout I really only burned 500 extra calories during that timeframe. It sounds like some people who manually set their RDI completely subtract their workouts and end up thinking they burned more calories than they really did.

Pain is a by-product of a good time.
tressea

Joined: Mar 12
Posts: 1

      quote  
Posted: 12 Aug 2013, 11:46
I'm not sure if this will help anyone or not but here's the experience i have had re: exercise and losing pounds.

Several months ago I decided I would rid myself of my last 5 pounds and started a low calories/carb type diet and started weight training and doing high intensity interval training as well. For all that effort I got on the scale (12 weeks later) and had gained close to 10 extra pounds. It was incredibly discouraging - So recently, I had to join Jenny Craig and stop that exercise program and opt for less intense cardio and lots more sculpting/barre workouts. Doing that I have lost 6 pounds in the past month. I could lose it quicker but I still want to be able to exercise 6 days a week. So bottom line, if you feel your diet seems pretty clean, then take a better look at your workout routine.
Glaun

Joined: Jun 13
Posts: 530

      quote  
Posted: 12 Aug 2013, 12:06
Fredmugs above is correct. Especially third paragraph. Setting Fatsecret to the sedentary RDI and adding exercise on the Add Exercise page will use the programs auto tracking and give you your deficit and appropriate warnings.
To answer your question, the Fatsecret RDI includes your exercise if you set up correctly.

The Perfect Speed
"any number is a limit, and perfection doesn't have limits.
Perfect speed, my son, is being there.”
Chiang from "Jonathan Livingston Seagull



Forum Search
Advanced forum search



Latest Posts

Conversion
If a recipe calls for one cup of X, it is referring to a standard measuring cup--not a soup mug or a coffee cup. In the US, this kind of cup will hold 8 fluid ounces, which is a measure of volume, like ...
by millieska on 25 Jul 14 03:28 PM
Atkins talk
It's also the reduction of carbs. For me, the first days I started the diet I was TIREEEEED, the only thing I wanted was to sleep! This is natural, your body needs a few days to adjust, just think ...
by immort777 on 25 Jul 14 12:50 PM
Weight Loss Ticker
That never worked for me, but for some reason, my ticker DID start to work for a while (while it did not for others)... Haven't figured out the 'secret' of the FatSecret ticker code yet!
by Draglist on 25 Jul 14 11:31 AM
Daily weigh ins vs weekly
If you weight in daily, you have to be willing to accept the fluctuations for what they are and don't stress it constantly. You will not see yesterdays' workout resulting in an immediate drop ...
by gnat824 on 25 Jul 14 11:20 AM
Happy Friday
Emril Lagagasse would approve!!!!!!!!
by pwrestlephoto on 25 Jul 14 07:16 AM

Member Tip

average member ranking
by member MrsSki
My weight was constant 3 - 4 weeks straight and my Jenny Counselor suggested that I flip-flop my day - Eat my Jenny Dinner for Breakfast and my Breakfast for Dinner. It was strange at first, but I was ...
08 Dec 11 for diet Jenny Craig