Originally Posted by TeaMaker
yes it helps. So do you mean it's better not to exercise in my case?
I don't think anyone would say that :-) It's really hard to out-exercise poor eating habits, so the best thing to do to lose weight is do what you're doing--eat at a caloric deficit.
However, exercise is a good idea for so many reasons--your heart, your strength, your energy levels, your mood....
So, yes, I think you should exercise. That could be a 30 minute walk--it doesn't have to be an intense insanity workout in order to get the health benefits of exercise.
As for eating back your calories, it depends on you and whether you need to.
As an example, I aim for a net of 1260 and I do eat back my exercise calories. I generally burn 200-250 calories a day by walking (and will resume doing that as soon as the podiatrist says I can). Because of that, I generally eat 1400-1500 calories--and that works for me. By "works for me", I mean that I am losing weight, I feel good, I have enough energy, and I'm not hungry all the time.
However, 1400-1500 calories a day would still be a deficit for me and I'd still be losing weight. I haven't walked in 4 weeks--and I've lost weight during those 5 weeks despite being completely sedentary for 3 of them.
It all depends on how you want to think about it. The following two are really the same thing.
1) I aim for a net of 1260 and eat back 200-250 calories of exercise
2) I am for 1450-1500 and don't eat anything back
So, yes, start an exercise program, but don't expect it to burn more than a couple of hundred calories a day.