Getting enough daily calories
Jodibbs
Posts: 16 Member
My daily recommended calorie intake is 1200 for sedentary (I pretty much sit in front of a computer all day). But I have trouble making up the calories, to a point where I am eating even though I'm not hungry. I weight and measure everything that I'm eating so that I can get my diary as accurate as possible (although I know it will probably never be 100% accurate!)
I also do a little bit of running usually 3 times a week, and I'm now going to be taking up Spinning at the gym along with some other classes. On days when I exercise I also find it hard to make up my calorie goal, however I am a bit more hungry so I do find I need my snacks rather than just eating them because they are there.
Can anyone give me any advice please? I've got my diary open (but it may just be to friends) if anyone wants to look.
Thanks!
I also do a little bit of running usually 3 times a week, and I'm now going to be taking up Spinning at the gym along with some other classes. On days when I exercise I also find it hard to make up my calorie goal, however I am a bit more hungry so I do find I need my snacks rather than just eating them because they are there.
Can anyone give me any advice please? I've got my diary open (but it may just be to friends) if anyone wants to look.
Thanks!
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Replies
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This depends on the macro nutrient breakdown of your calories. There is a possibility that most of your calories are coming from carbs which is probabaly making you feel full all the time. Just reduce your carb intake slightly (rice,bread,pasta) and substitute it with other protein/fat sources and see if you feel more hungry. This is a bit of a trial and error method but it will help.0
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How did you come to need to lose 59 pounds?0
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I'm 200lbs at the moment and 5ft 4"0
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Because I used to be really active then got a desk job, kept my eating habits but didn't exercise. I've gained about 50lbs over the space of 4 years0
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Choose higher calorie food, particularly healthy fats which ramp up calories quickly. A quick look at your diary shows you way under your fat allowance which isn't even set that high by default. Lots of healthy food which is great, but they're all pretty low in calories so you're going to have to eat a lot volume wise even at 1200 calories.
This site shows the difference in calorie density of common foods, it's interesting... http://www.healthassist.net/food/300kcal/300.shtml0 -
Choose higher calorie food, particularly healthy fats which ramp up calories quickly. A quick look at your diary shows you way under your fat allowance which isn't even set that high by default. Lots of healthy food which is great, but they're all pretty low in calories so you're going to have to eat a lot volume wise even at 1200 calories.
This site shows the difference in calorie density of common foods, it's interesting... http://www.healthassist.net/food/300kcal/300.shtml
I'll take a look. Thank you for your help
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Liftng4Lis wrote: »
Also I didn't always eat healthy. I've changed my eating habits now to eating a lot of fruit and veg and staying away from processed food.. so even if I eat a lot of veg and it fills me up, the calorie total isn't high.
I said that I'm more hungry on days that I exercise so I find eating my daily snacks easier (which I'm usually not hungry for) however this still doesn't make up the difference in calories burnt to my daily calorie allowance.
If you don't understand the point of the post and don't feel you can help me in any way, then don't bother commenting?
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Liftng4Lis wrote: »
Also I didn't always eat healthy. I've changed my eating habits now to eating a lot of fruit and veg and staying away from processed food.. so even if I eat a lot of veg and it fills me up, the calorie total isn't high.
I said that I'm more hungry on days that I exercise so I find eating my daily snacks easier (which I'm usually not hungry for) however this still doesn't make up the difference in calories burnt to my daily calorie allowance.
If you don't understand the point of the post and don't feel you can help me in any way, then don't bother commenting?
Eat what you used to in smaller quantities. Add in fruits and vegetables. No need to cut things completely out.0 -
Liftng4Lis wrote: »
Also I didn't always eat healthy. I've changed my eating habits now to eating a lot of fruit and veg and staying away from processed food.. so even if I eat a lot of veg and it fills me up, the calorie total isn't high.
I said that I'm more hungry on days that I exercise so I find eating my daily snacks easier (which I'm usually not hungry for) however this still doesn't make up the difference in calories burnt to my daily calorie allowance.
If you don't understand the point of the post and don't feel you can help me in any way, then don't bother commenting?
One can not offer sound advice, until one understands the exact questions being asked, thus the questions to clarify. I see nowhere in your post that says, "Now that I'm eating healthier foods".
Nut butters, nuts, avocados and other nutrient dense foods will solve this problem.0 -
Liftng4Lis wrote: »
Also I didn't always eat healthy. I've changed my eating habits now to eating a lot of fruit and veg and staying away from processed food.. so even if I eat a lot of veg and it fills me up, the calorie total isn't high.
I said that I'm more hungry on days that I exercise so I find eating my daily snacks easier (which I'm usually not hungry for) however this still doesn't make up the difference in calories burnt to my daily calorie allowance.
If you don't understand the point of the post and don't feel you can help me in any way, then don't bother commenting?
Eat what you used to in smaller quantities. Add in fruits and vegetables. No need to cut things completely out.
I genuinely enjoy eating fruit and veg now on a daily basis, it makes me feel better and healthier so I don't really feel like I'm restricting myself. Every Sunday I have a dessert with my dinner, which also gives me a little 'break' I suppose from healthy food
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Your calorie target is ridiculously low to lose weight at your current height and weight
I think your commitment and dedication to acheiving this is helping you stick to your current low calories and convince yourself you're doing OK .. but that won't last and that's when people complain of lacking motivation
You know the foods you love to eat .. include those in your diet .. work out how you can do so at a decent weight loss calorie .. probably closer to 1500 and above than your current 1200 then plus workout calories
This will help in a number of ways ..
it won't feel like a deprivation diet
it won't depend on willpower
it will give you long-term hope that this is a lifestyle change
your ongoing maintenance will be easier
also do some weight resistance work / or at the minimum bodyweight exercises .. maintain as much muscle as possible
At the end of the day it's the one who can eat the most and still lose weight who wins
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Liftng4Lis wrote: »
Also I didn't always eat healthy. I've changed my eating habits now to eating a lot of fruit and veg and staying away from processed food.. so even if I eat a lot of veg and it fills me up, the calorie total isn't high.
I said that I'm more hungry on days that I exercise so I find eating my daily snacks easier (which I'm usually not hungry for) however this still doesn't make up the difference in calories burnt to my daily calorie allowance.
If you don't understand the point of the post and don't feel you can help me in any way, then don't bother commenting?
Eat what you used to in smaller quantities. Add in fruits and vegetables. No need to cut things completely out.
I genuinely enjoy eating fruit and veg now on a daily basis, it makes me feel better and healthier so I don't really feel like I'm restricting myself. Every Sunday I have a dessert with my dinner, which also gives me a little 'break' I suppose from healthy food
You asked for help and you are disputing everything being told to you. Lol GL OP.0 -
If you want to stick to healthy .. add cheese, oil, avocado, nut butters, oily fish and ice cream/chocolate/wine .. the final ones are good for the soul0
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Liftng4Lis wrote: »Liftng4Lis wrote: »
Also I didn't always eat healthy. I've changed my eating habits now to eating a lot of fruit and veg and staying away from processed food.. so even if I eat a lot of veg and it fills me up, the calorie total isn't high.
I said that I'm more hungry on days that I exercise so I find eating my daily snacks easier (which I'm usually not hungry for) however this still doesn't make up the difference in calories burnt to my daily calorie allowance.
If you don't understand the point of the post and don't feel you can help me in any way, then don't bother commenting?
One can not offer sound advice, until one understands the exact questions being asked, thus the questions to clarify. I see nowhere in your post that says, "Now that I'm eating healthier foods".
Nut butters, nuts, avocados and other nutrient dense foods will solve this problem.
My food dairy is open so if you wanted to see what I am eating I guessed people would look at that
Also a main problem is I really don't like nuts/peanut butter and I'm not a fan of avocado. I'm trying to incorporate it in my diet but not loving it to be honest.0 -
what do you like?
eat that!0 -
Just eat normally and don't overcut your calories.
You're setting yourself up for failure and binging.
Why?
Restricting food groups AND turning off your hunger hormones by eating too little. They'll come back with a vengeance, believe me, and the slower you lose the weight the less likely the rebound at the end is.
Or, you can do what I do when that happens and turn it into a bulk!0 -
When did you start eating healthier?0
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I've just looked through your food diary. If you really want to increase your calories a little, maybe try having a bigger breakfast. I know a 150 calorie smoothie wouldn't fill me up.
I generally have eggs for breakfast, sometimes with ham or baked beans and toast, and with coffee, it's over 300 calories.
Your meals look good though. Maybe add a snack, like some ham, or sliced chicken, or cottage cheese?0 -
For some quick cals which is really the question you are asking, then cheese is always a winner lol! lots of cals and not that filling, what about nuts? if you like them they can add 100 cals in a handful, or even graze on them over the day hun. 1200 cals does seem low, we are the same weight and i eat 1600 and losing over 2lbs a week, but i know we are all different. I have not gone on a diet though, i have changed my lifestyle, so i still eat whatever i want just dont go over on the calories per day.
Just try adding a little of what you fancy at a coffee break, you will soon be able to add a few more cals.0 -
I've always been brought up to eat fruit and veg since I was younger, so I'm used to having it in my diet anyway. I used to eat a lot of pizza/crisps and not exercise at all, and I started drinking alcohol as well which also put my weight up
I really started eating healthier early last year, but still treating myself. Didn't exercise at all. Lost about a stone and kept it off, but now I want to lose more to get down to how I was when I was 18 which is about 30lbs lighter! My target is what would take me into a healthy BMI for my height.
I'll try add something more to my breakfast. I'm not a big morning eater to be honest, so I usually have my smoothie about 9.00ish, then I'll try have a snack at 11.00am, lunch at 1.00pm, another snack at about 3/4ish, then dinner at 7.00. This keeps me full throughout the day, and I also drink water which fills me too
My main problem is that I really don't like the healthy fats and high calorie foods like nuts/avocados/seeds. Hate the taste of them! Not a massive fan of bread either, or potato 0 -
pinkiezoom wrote: »For some quick cals which is really the question you are asking, then cheese is always a winner lol! lots of cals and not that filling, what about nuts? if you like them they can add 100 cals in a handful, or even graze on them over the day hun. 1200 cals does seem low, we are the same weight and i eat 1600 and losing over 2lbs a week, but i know we are all different. I have not gone on a diet though, i have changed my lifestyle, so i still eat whatever i want just dont go over on the calories per day.
Just try adding a little of what you fancy at a coffee break, you will soon be able to add a few more cals.
Thank you for your help I never really thought about cheese to be honest because I don't usually eat it that much anyway! Most of what I'm eating now, I'm used to eating on a daily basis so I'm looking for some higher calorie healthy stuff that I can add in to my daily diet easily so get my calorie total up 0 -
Cheese is a good one, 30g of cheddar is around 125 calories, and yummy with apple.0
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How about some healthy crisps and crackers for a snack? You like them and they will help you meet your minimum. When I was struggling to meet my minimum I would have a snack in the evening. Mine was fruit juice. Now that I have no trouble hitting my calorie targets I've dropped the fruit juice. You could have an evening hot chocolate and a cookie; that will up your calories real quick.0
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Thank you I'm also going to start drinking protein shakes after my work outs so thats more calories and will help my muscles! 2 in 1 0
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What about beans? Pasta, rice? Quinoa? These are things I work into my diet that help add some calories in smaller portions. I don't love nuts and nut butters except for almond butter. I haven't looked at your diary, so I don't know if any of these are things you eat. When all else fails, I add some cheese :-)0
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