Increasing Calorie Intake

amdawells

I understand the concept of increasing your calorie intake while working out to lose weight ... but I'm hardly ever hungry! I have a difficult time making myself eat & when I do my calories don't add up to where I need to be at the end of the day. I've recently added smoothies to my diet to help increase my calories ... what else can I do to hit my goal?

Currently, I'm in the middle of week four of Insanity. I've lost 4.75" & maybe 3 lbs. I would like to see some results with my hard work, but I haven't seen all that much so far. I feel stronger but I don't physically see it, yet. Maybe I'm just being impatient or maybe I need to increase my calories & get with the program!

TeaBea

Are you eating calorie dense foods?

Nuts, nut butters, olive oil, avocado, full fat dairy, eggs. These are small portion sizes.

janejellyroll

Your diary is closed, but are you eating "low fat" or "diet" foods? Switching to regular versions can help you increase your calorie intake. On days when I have extra calories, I will put some extra olive oil on vegetables, have some olives, add some nuts or nut butter to a snack, add vegan mayo or non-dairy cheese to a sandwich (I'm vegan, so obviously you would use whatever you would like to add to a sandwich), add an extra 1/2 of beans of a meal, or put more fruits in my smoothie (especially tropical fruits!).

dieselbyte

amdawells wrote: »

I understand the concept of increasing your calorie intake while working out to lose weight ... but I'm hardly ever hungry! I have a difficult time making myself eat & when I do my calories don't add up to where I need to be at the end of the day. I've recently added smoothies to my diet to help increase my calories ... what else can I do to hit my goal?

Currently, I'm in the middle of week four of Insanity. I've lost 4.75" & maybe 3 lbs. I would like to see some results with my hard work, but I haven't seen all that much so far. I feel stronger but I don't physically see it, yet. Maybe I'm just being impatient or maybe I need to increase my calories & get with the program!

What's your current caloric intake? How much are you looking to increase calories by?

segacs

You're trying to lose 35lbs, which means you gained to the point where you're at least 35lbs overweight. Which means that at some point, you *did* eat enough calories to gain the weight in the first place. If you could eat more then, you can eat more now.

Are you trying to eat "clean" or to avoid certain foods? Maybe that's the problem. All you need to lose weight is a calorie deficit. If you're being really restrictive, try adding back some balance.

TimothyFish

Are you weighing your food?

ExRelaySprinter

segacs wrote: »

You're trying to lose 35lbs, which means you gained to the point where you're at least 35lbs overweight. Which means that at some point, you *did* eat enough calories to gain the weight in the first place. If you could eat more then, you can eat more now.

Are you trying to eat "clean" or to avoid certain foods? Maybe that's the problem. All you need to lose weight is a calorie deficit. If you're being really restrictive, try adding back some balance.

Was just about to say this^^.

diannethegeek

TeaBea wrote: »

Are you eating calorie dense foods?

Nuts, nut butters, olive oil, avocado, full fat dairy, eggs. These are small portion sizes.

^This would be my advice too. You might find some ideas of what you can add to your diet here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods

Smoothies are a great way to boost our calories. Look at some of the recipes the bulkers use. Some of them build smoothies and protein shakes that are 700-800+ calories.

amdawells

@TeaBea
I do eat eggs, use olive oil, add berries to smoothies, but took out milk & switched to almond milk.

@janejellyroll
I don't use diet foods, but I eat healthy.

@dieselbyte
My calorie intake was at 1200, now 1300. I was told to increase it gradually. Then maybe I can start to see a change weight wise.

@segacs
One would logically think that's what happens when you eat more, you gain weight. That's not the case with me. I've never worried about my weight until I turned 38. My metabolism slowed down, at least that's what I've been told. I use to drink beer too

callsitlikeiseeit

eating more will not cause you to lose weight.

you are likely eating more than you THINK

amdawells

Sorry, my replies were a little lengthy ... @segacs It didn't post my full reply. I think, & I could be wrong, my body hordes the calories I do take in because it's in starvation mode for the calories have been burning. I don't restrict myself from anything really. I don't crave sweets, drink pop, or take in a lot of carbs. I'm just not hungry most of the time.

@TimothyFish
I do measure my food. I have been weighing it up until recently. My battery in my scale died & needs to be replaced.

@TeaBea
Thank you! I'll have to take a look at the link & copy some recipes. I think that's a good place to start!

amdawells

callsitlikeiseeit wrote: »

eating more will not cause you to lose weight.

you are likely eating more than you THINK

I list everything I eat. When I was trying to take in 1200 calories per day I still wasn't hitting my goal. I've increased it to 1300, burning anywhere from 600-700 calories a day & still not able to reach 1300. I'm confident I'm not eating more than I think.

janejellyroll

amdawells wrote: »

@TeaBea
I do eat eggs, use olive oil, add berries to smoothies, but took out milk & switched to almond milk.

@janejellyroll
I don't use diet foods, but I eat healthy.

@dieselbyte
My calorie intake was at 1200, now 1300. I was told to increase it gradually. Then maybe I can start to see a change weight wise.

@segacs
One would logically think that's what happens when you eat more, you gain weight. That's not the case with me. I've never worried about my weight until I turned 38. My metabolism slowed down, at least that's what I've been told. I use to drink beer too

I am not sure what "eat healthy" means in this context.

Allelito

amdawells wrote: »

callsitlikeiseeit wrote: »

eating more will not cause you to lose weight.

you are likely eating more than you THINK

I list everything I eat. When I was trying to take in 1200 calories per day I still wasn't hitting my goal. I've increased it to 1300, burning anywhere from 600-700 calories a day & still not able to reach 1300. I'm confident I'm not eating more than I think.

If you're not losing weight, you should not increase your calorie intake. You're most likely over estimating your burns, what exactly do you do to burn said 600-700 calories? Do you weigh all your food on a food scale?

BWBTrish

amdawells wrote: »

callsitlikeiseeit wrote: »

eating more will not cause you to lose weight.

you are likely eating more than you THINK

I list everything I eat. When I was trying to take in 1200 calories per day I still wasn't hitting my goal. I've increased it to 1300, burning anywhere from 600-700 calories a day & still not able to reach 1300. I'm confident I'm not eating more than I think.

Depends

do you weigh ALL your solid food on a food scale or measure with cups and tbsp

Almost everybody overestimate their burned calories and underestimate their intake calories.
You cant get that 100% ever.

segacs

amdawells wrote: »

Sorry, my replies were a little lengthy ... @segacs It didn't post my full reply. I think, & I could be wrong, my body hordes the calories I do take in because it's in starvation mode for the calories have been burning. I don't restrict myself from anything really. I don't crave sweets, drink pop, or take in a lot of carbs. I'm just not hungry most of the time.

Sorry, but you're wrong about this. The science doesn't support that theory. "Starvation mode" in the context that you're using it simply doesn't exist.

If you've gained weight in the past, you were eating more than you burned each day. Calories in, calories out.

If you're not feeling hungry on so few calories and you're not losing weight, you're probably eating a lot more than you think. Are you weighing all your food on a food scale?

pmm3437

You dont need to increase calories while working out to lose weight.

You need to have a steady caloric deficit to lose weight. Working out helps to produce this deficit.

You need to eat enough to fuel your body's basic needs, as well as nutritional requirements. Thats a minimum of 1200 calories for a female, and hit or close to your macro targets.

Eating more on the days you work out can help fuel your exercise routines, but isnt mandatory.

If your meeting your basic caloric requirements and macro targets, there is no reason to force yourself to eat more calories if you are not hungry.

Its 90% diet and 10% exercise. As you become leaner, all that hard work will become apparent.

And yes, 4 weeks might be too soon to expect a visible transformation, since its only been 3lbs.

amdawells

@janejellyroll In my diet, I include grains, yogurt, fruit, vegetables, eggs, fish, chicken, pork, beef & some dairy.
@Allelito I'm in my fourth week of Insanity. I do measure my food & up until recently I was weighing it as well. I need a battery for my scale. At best, I eat twice a day with no snacking in between.
@segacs I'm definitely learning more about exercising & eating healthy. I've never claimed to be an expert, I'm just going by what other people have, like you said, theorized. This is the first time in my life that I've been, in my opinion, over weight. Other than having children, I've always been 125/130 lb. (I'm 5'4") ... & yes I use a scale & measure my food.

esjones12

amdawells wrote: »

Currently, I'm in the middle of week four of Insanity. I've lost 4.75" & maybe 3 lbs. I would like to see some results with my hard work, but I haven't seen all that much so far. I feel stronger but I don't physically see it, yet. Maybe I'm just being impatient or maybe I need to increase my calories & get with the program!

Down 3 pounds and almost 5" in four weeks is REALLY good progress. You didn't put the weight on overnight, it doesn't come off overnight. If you keep up the -1 pound per week and are feeling fine, then you are probably doing things right. I too question your calorie intake and burn accuracy. But if you are losing at a healthy rate and are functioning normally, then you are ending up fine...getting more accurate will probably be a necessity when you get closer to your goal weight though.

SezxyStef

esjones12 wrote: »

amdawells wrote: »

Currently, I'm in the middle of week four of Insanity. I've lost 4.75" & maybe 3 lbs. I would like to see some results with my hard work, but I haven't seen all that much so far. I feel stronger but I don't physically see it, yet. Maybe I'm just being impatient or maybe I need to increase my calories & get with the program!

Down 3 pounds and almost 5" in four weeks is REALLY good progress. You didn't put the weight on overnight, it doesn't come off overnight. If you keep up the -1 pound per week and are feeling fine, then you are probably doing things right. I too question your calorie intake and burn accuracy. But if you are losing at a healthy rate and are functioning normally, then you are ending up fine...getting more accurate will probably be a necessity when you get closer to your goal weight though.

x2

BWBTrish

amdawells wrote: »

@janejellyroll In my diet, I include grains, yogurt, fruit, vegetables, eggs, fish, chicken, pork, beef & some dairy.
@Allelito I'm in my fourth week of Insanity. I do measure my food & up until recently I was weighing it as well. I need a battery for my scale. At best, I eat twice a day with no snacking in between.
@segacs I'm definitely learning more about exercising & eating healthy. I've never claimed to be an expert, I'm just going by what other people have, like you said, theorized. This is the first time in my life that I've been, in my opinion, over weight. Other than having children, I've always been 125/130 lb. (I'm 5'4") ... & yes I use a scale & measure my food.

Dont measure any of your solid food.

Weigh it, otherwise you eat ( a lot) more than you think

https://www.youtube.com/watch?v=JVjWPclrWVY

amdawells

@esjones12 & @SezxyStef Thank you. This isn't my first time doing Insanity. The first time I attempted it, I lost 6 lbs. the first week. In my third week I pulled a muscle in my back & stopped in order to heal. I have been comparing my first go around to now. I realize it could have been water retention, regardless I was excited.
@TheOwlhouseDesigns I appreciate that! I'll need to get a new battery for my scale, but I'll definitely start doing that.

ASKyle

If you're insistent that you're counting your calories correctly, try eating back only half of your exercise "burns". Most people overstate these (ever see someone say they burned 1000 calories in 30 minutes?), and if you're eating more than what you burn, you're not going to lose weight.