I did 20,000 steps yesterday and I burned...

[Sparklfairy]

The grand total of 490 extra calories apparently. Pretty disappointing considering I walked almost 9 miles

That's about the distance we had to walk for our sponsored walk at school, and the teachers encouraged us to buy 'extra' chocolate at the tuck shop halfway round 'for energy' fundraising... We all ate more than we burned

Anyway, I ache today (not used to working those muscle groups that much I guess) so no walking at all for me today! Anyone else been disappointed seeing the reality of calorie burn after feeling like you worked really hard for it?

It’s not all about calorie burn though. If you walked 9 miles a day there would be some degree of metabolic adaptation in your body. Higher activity levels decrease insulin resistance so don’t be too disappointed about a number.

I can lose quite a lot of weight by upping my activity levels, more so than the calorie burn would have me believe.

That's true, it does oversimplify it a bit. It's still disappointing though! I literally dragged myself the last half mile and definitely deserved a big slice of cake when I finally got in

Yes, your metabolic rate will still be elevated. Particularly, as you say, you pushed yourself and you ache, your body will still be burning calories at a higher level.
www.livestrong.com/article/485498-does-exercise-raise-your-metabolic-rate-for-several-hours-after-the-workout/

So, in a way, you're still working out now!

Well done.

I know - it is utterly depressing seeing how much activity you need to do to even burn a tiny chocolate bar

Danger is regarding food as a treat. I make that mistake all the time. I think the problem is that it's one of the cheapest ways we have of treating ourselves so we do it.

I listened to a podcast yesterday and someone was saying how many endorphins they get from exercise. Well that boat certainly sailed past me because exercise never makes me feel good! Food does though!

This is interesting. I've learnt something, thankyou.

Wrong quote... This one

"It’s not all about calorie burn though. If you walked 9 miles a day there would be some degree of metabolic adaptation in your body. Higher activity levels decrease insulin resistance so don’t be too disappointed about a number.

I can lose quite a lot of weight by upping my activity levels, more so than the calorie burn would have me believe"

Are you very short and very slight? That doesn’t seem right to me at all!

One of the reasons I love walking and hiking is burning loads of calories while nattering and enjoying views. I would check that calorie rate because unless you were on perfectly flat tarmac for 9 miles it seems quite a low number of calories burned.

I did 15 odd miles on a bike at the gym I burned 49 fucking calories ! Did feel good for it though.

Again, this cannot be true. What are you using to calculate it?

We’re you on the back of an ‘exercise tandem’? Not pedalling much? Otherwise, no way!

WERE, not we’re. Autocorrect.

Tbf I'm 9st and 5ft7, and it was mostly flat tarmac as PP suggested. My workouts burn far more but hurt way less!

The truth is staying slim is mainly down to what you eat. Especially as you get older and your metabolism generally slows down further, you're better off eating less. Exercise is good for overall health though but I'd parade burning calories vs doing exercise for overall health as so many people confuse losing weight and doing small amounts of exercise during the week.

Separate not parade!

If you want to absolutely destroy calories try a 13 incline on a treadmill for an hour at a steady walking pace. The incline absolutely blitzes them and has me sweating like mad.

I did that every other day for 6 weeks and dropped 2 stone. It was bloody hard though.

Although at 9st and 5'7 you're very slim so I don't think you need to be burning many extra calories tbh

Exercise doesn't do a lot for weight but it does help you feel better and improves your health (usually)

I walk 10 12km every day, walking my dog. I find it so disappointing that the weight isn't falling off me. I'm a size 10, but would like to go back to an 8. In my 20s, all I had to do was increase walking and give up choc, I'd los e 2lb a week. I think part of the problem is that I only give up choc and wine during daylight hours...

Why is it disappointing? Are you trying to lose weight. You don't sound like you need to.

I run, hike, cycle, lift weights, climb, swim etc. I've never calculated how many calories I may or may not be burning. I don't count calories I eat either. Do you need to do this ( I know why some people do) ?

I don't need to lose weight, but I like the results of being active. I find the steps/calories counters on the fitness tracker quite motivating because I don't really enjoy exercising in the moment (I don't get the endorphin rush either!).

Don't worry, I eat a lot I think just feeling so many aches and utter exhaustion dragging myself home, I felt like I should have burned 4234 calories and deserved several slices of cake

Oh, and I had no choice in the walk. It wasn't for fun or deliberate exercise!

See, if you want to eat cake, just eat it assuming it's not your staple diet.

I do get needing the motivation but the calorie thing I've never quite understood as mostly, when I've looked at the calculations on machines/trackers, they don't seem accurate for what we know about the human body. And in both directions, both over and underestimating calories burned. Coupled with the fact that it's what we eat that affects weight/fat, I suppose I just find it a false measure. As I said, I know the need for motivation but for me, it comes from knowing I've run further or faster or more efficiently or I've lifted heavier or climbed something more challenging or reached a summit. They're far easier to measure in the moment than feeling demoralised by a number that probably isn't even right.

I think part of the problem with so many people being unable to commit long term to exercise is that they are fixated with calories burnt rather than the actual exercise. I lift heavy weights and my goal is to lift something heavier / for more reps / in a new way than a previous week.

I think a lot of people start exercise and think they can get 1-2 years worth of results in 1-2 months then get demotivated when that doesn’t happen

(not saying this is relevant to the op mind)