Don't listen/rely on exercise calories
Especially if you're already at a lower BMI.
I lost 70 lbs from mainly just lowering my calorie intake and doing some daily walking. When I first started the lbs were flying off faster than my diet expected. It then settled into roughly expected weight loss for a while. When I got closer to my goal weight, however, I started running on top of walking and I noticed a very strong divergence between what CICO suggests with my net calories and actual weight loss.
It's now a year and a half past my goal achievement and I'm trying to lose a bit of re-gained weight. Not much, just 5-10 lbs. If you look at MFP or Garmin, I have a 500 calorie deficit on exercise alone plus eating at another 250+ cal daily deficit. Taken together I should be losing 1.5 lbs per week, but instead I've hardly lost anything over the course of three weeks.
I also went through a period earlier this year attempting to lose weight on exercise alone. Eating at approximately maintenance while running 35 km/week and walking tons. Turns out that I just stayed at the same weight and ended up just gaining more when I went on holiday. I lost 70 lbs while tracking calories, so I don't think I'm being too dishonest when tracking. Of course there is a degree of error, but not 750 calories/day error.
If you're trying to lose weight, be very careful with exercise calories. I must believe that I'm burning something when out running, but it has to be a small percentage of what MFP or Garmin suggests.
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