Confused

[Jhyde78]

I always start and stop exercising because I'm so confused about calorie intake. I read to use my fitness pal and I do but then I've heard that I'm suppose to eat my calories burned back. Then I hear that I'm suppose to burn more calories than I take in daily but how can I do that if I eat them back??? Please help so I can get on a routine and stick with it!

[backintime Graduate]

I'm not a dietician.

But firstly just do the exercise, irrelevant of your diet. It can only help. Don't let getting confused with your phone app stop you exercising.

I am *guessing* from what you are saying that you have a certain calorie deficit that you are supposed to have each day, so you have to eat back some of the calories that you used during exercise so as not to have too big a calorie deficit for the day ?

Check with whoever gave you the diet to follow and get it clarified I would think

[Comfortnotspeed]

I think, maybe, enjoy the exercise first. It will put you in a good head space.

It’s like a switch in your head. Then, when you are ready follow a tried and tested diet plan. Or join a group.

Good luck!

[MarkyD Graduate]

Never eat your running calories. Keep a modest calorie deficit, then add running on top.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

To lose weight you need to burn more calories than you take in.

To exercise, you don't need to count calories.

You will burn very few calories doing C25K.

[suebuzz Graduate]

Basically, exercise, eat healthy foods and watch portion sizes. All things in moderation.

[GoogleMe Graduate]

It sounds as though you are thinking of C25K as a means to an end rather than simply as a good thing to do in itself.

In terms of 'for weight loss', I think you have missed the bit about your calorie 'allowance' being a deficit on those you burn 'normally' - any notions of 'eating exercise calories' would still only be to that allowance rather than all the way to the full amount. But it is perilously easy to let exercise, especially at the moderate level when starting C25K trick you into overeating, so although there's the suggestion to eat a banana etc after your run, if you are overweight, that's not for you.

C25K *is* a fabulous tool for losing weight and keeping it off - many of us are a testament to that. But it is best to do it for its own sake and think in terms of overall health and metabolism rather than calories burned.

[Mozzington]

I’m trying to lose weight but I’m not using running as a weight loss tool, it just wouldn’t work. However having a running regime is really helping me stick to a healthy diet because it’s just changed my whole attitude to health. I want to put healthy nutritious foods into my body, and that’s helped me lose weight.

[Bagpuss72 Graduate]

Hi. To lose weight you need to use up more calories than you eat. Usually, for a healthy loss of 1-2lb/week, your deficit needs to be around 500kcal/day. Eg, if, to maintain your weight you need to eat 2000 calories, to lose weight your calorie intake needs to be around 1500 calories. Any calories you use up through exercise is taken off the total intake of calories for that day, so if you eat 1500 calories and then burn 85 calories through exercise your total intake will be 1415 calories. If you then eat a slice of bread at 110 calories your total intake will go up to 1525 for the day.