Seriously struggling to eat enough with exercise calories

dominiqueruns

It is really frustrating to see " then how did you get fat and need to join MFP if you are having a hard time eating your exercise calories back" .....

I am obese, 258 lbs - I got fat by one, sitting on my *kitten* all day. Two, eating fast food for breakfast, lunch, dinner or best 2 out of 3 ... biggie size the meal. Throw in a chocolate bar, chips, cookies as a snack. Well that is a HUGE amount of calories, sodium, sugar, etc.

I am now eating veggies, fruit, chicken, fish, avocados, 8+ glasses of water a day and I have gotten off my *kitten*. I am stuffed at 1,200-1,400 calories and I do not eat back my exercise calories as of yet. A lot of people say they get super hungry after working out, I am the complete opposite, no appetite.

So far, this is how my body is responding a week into an attempt at a life style change. Eating healthier has me much fuller, more happier. I am excited to see the changes as the weeks progress )

Good for you. and I admire your brutal honesty. I'm right there with you...

lilRicki

Or drink your calories? Have a glass of almond milk, or use a juicer? I really like trail mix or just a handful of almonds to up my calories. Or beef jerkey

Koldnomore

This is a common problem with newer people.

What happens is we get all motivated to change everything all at once and then we are left trying to figure out how to get everything to fit together. What will likely happen if this course continues (and all you have to do is look for the 4 or 5 other threads on the board TODAY to see it) is that you will eventually get into either a plateau where nothing will budge or you will find yourself constantly having to lower your calories to keep losing. Eventually you will have to lower your base calories just from losing weight - this is normal and not what I am referring to.

Basically at this point you have a few options - some which will work better for you than others:

1. Stop working out so much thus reducing the calories you have to eat back - this is the easiest thing to do for those just starting out. I normally say that getting your diet under control should be the first thing anyone who wants to lose weight should do. Once that's good you start adding exercise into the mix. This method prevents all the stress associated with exercise calories and eating/not eating them.

2. Start planning your meals the night before (or sooner) if you know you will be exercising you can add some food throughout the day to compensate for the burn. I force myself to HAVE to walk off some calories in order to meet my goal for the day. On most days I am left with about 200 calories for dinner so unless I do SOMETHING I don't get to eat much :P Check my diary.. today I have 181 and I still have a meal and a snack to eat when I get home.

3. Don't change anything - eventually you will plateau for a while though if you stay at your same calories for long enough it will move again eventually (assuming you are eating at a deficit) though this is the absolute slowest way to lose weight and will also make you feel the most miserable/frustrated.

4. Get rid of anything 'diet', 'low fat', 'low calorie' from your house. Cook with oil, use butter or cheese sauce on your veggies, snack on nuts. I would give you specific ideas but your diary is closed. Eat bigger meals.

LaurenAOK

This is a common problem with newer people.

What happens is we get all motivated to change everything all at once and then we are left trying to figure out how to get everything to fit together. What will likely happen if this course continues (and all you have to do is look for the 4 or 5 other threads on the board TODAY to see it) is that you will eventually get into either a plateau where nothing will budge or you will find yourself constantly having to lower your calories to keep losing. Eventually you will have to lower your base calories just from losing weight - this is normal and not what I am referring to.

Basically at this point you have a few options - some which will work better for you than others:

1. Stop working out so much thus reducing the calories you have to eat back - this is the easiest thing to do for those just starting out. I normally say that getting your diet under control should be the first thing anyone who wants to lose weight should do. Once that's good you start adding exercise into the mix. This method prevents all the stress associated with exercise calories and eating/not eating them.

2. Start planning your meals the night before (or sooner) if you know you will be exercising you can add some food throughout the day to compensate for the burn. I force myself to HAVE to walk off some calories in order to meet my goal for the day. On most days I am left with about 200 calories for dinner so unless I do SOMETHING I don't get to eat much :P Check my diary.. today I have 181 and I still have a meal and a snack to eat when I get home.

3. Don't change anything - eventually you will plateau for a while though if you stay at your same calories for long enough it will move again eventually (assuming you are eating at a deficit) though this is the absolute slowest way to lose weight and will also make you feel the most miserable/frustrated.

4. Get rid of anything 'diet', 'low fat', 'low calorie' from your house. Cook with oil, use butter or cheese sauce on your veggies, snack on nuts. I would give you specific ideas but your diary is closed. Eat bigger meals.

All excellent advice!

nxd10

First, are you measuring accurately? You may be eating more than you think.

Second, are you logging every single thing - all the dressings, mayo, ketchup, butter, oil, etc.

Third, a glass of orange juice and a slice of toast with butter is 300+ calories. A bagel is 400. Half a cup of Ben and Jerry's ice cream is 320 calories, and that's just a small scoop of ice cream. It isn't hard to eat back your exercise calories - you're not exercising that much.

If you're really having trouble, eat in smaller meals several times a day.

(and like those above said)

emmalousmom1

My calorie goal at the moment is 1460 a day and on average I burn 350-400 calories(according to MFP) 5 days a week. And on the other 2 days I still go for walks which usually range from 50-150 calories burned. Since I know that MFP sometimes over calculates how much you burn I rarely ever eat all of the calories back but I make a concious effort to eat most of them (and be over the 1200 mark). My problem is that on days where I burn up to 400 calories I'm struggling to eat back even half of them. I feel like I'm always eating and that my stomach is always uncomfortably full. I have incorporated more 2% milk, soy milk, almonds, cashews, peanut butter and avocados into my diet but still usually only come up to 1700 at the most (and I feel very uncomfortable for often an hour after eating). I usually have 3 meals that are between 300-400 calories and then usually 2 snacks that I try and fill in the rest of the calories.
I do not have much to lose at all so I'm trying to up my calories from what I was used to eating so that when I reach my goal I wont be struggling even more than now to eat at maintenance (which at the moment seems impossible)

can you open your diary so we can give you some helpful suggestions:)
Louise

SoDamnHungry

Why 2% milk? Stop eating "diet" foods - if you're not getting enough calories, eat full fat milk, cheese, yogurt, etc!

I agree with not eating "diet" foods, but 2% milk is a pretty standard food. Wouldn't call it a diet food.

sw6709

I did eat more when I was younger and balooned to 200lbs by the time I was 13 and once I got to highschool I changed my eating habits drastically but still did little exercise so I dropped down to roughly 170lbs and then struggled with and ED for about 4 years and in that time only dropped to my lowest of 145, and eventually gave my head a shake and started eating more but of the wrong things. I worked at a fast food restaurant so it was common for me to eat twice a day there. I never ate anything big but obviously they were very calorie dense and not healthy in the slightest. I gained back about 30lbs from my poor diet and again gave my head a shake and stopped getting most of my meals at work and started packing lunches and snacks. This helped me shed about 15lbs before I stumbled upon MFP.

schondell

Either eat higher calorie foods and cook your foods in fats or just have a huge deficit!

sw6709

Since starting the 30 day shred I have been planning my next days meals based on the exercise I know I will be doing and plan to eat most of the exercise calories but when it comes down to eating it I'm too full.

sw6709

If i were to only eat when I was hungry I would most likely skip dinner everynight. I often end up eating dinner at 9pm because I cant stomach anything earlier than that because I'm still full from lunch and my afternoon snack (which I dont always eat either)

SkinneeAgain

Try low carb fruits, berries, clementines, kiwi before your work out and low fat protein after. You'll have energy for your work out and help build muscle by eating protein after. And the muscle will boost your metabolism so you're in a healthy catch 22.

paintlisapurple

yeah..hard to generate pity for you. drink olive oil? and also.. how did you get overweight if you eat like a bird naturally?

I hate it when people say things like that. I was overweight as a teenager and used to barely eat. I used to get a bread roll for my lunch, nothing else, eat maybe cereal for breakfast and a healthy dinner (my parents never got junk food for us. I didn't try a take-away until I was in my 2nd year of university!)

I ruined my metabolism by starving myself, and then I put on weight in my pregnancies because I ate normally and cut down on exercise.

Now I am sensible! But some days I struggle to eat all my calories.

I agree with some previous advice - eat something like peanut butter or avocado or yoghurt, or a small handful of almonds.

Definitely This!!!! Oh and good luck. Add healthy snacks in here and there, don't try to force it upon yourself all at once or it will seem to overwhelming.

sw6709

Thanks for the reply! I'm just worried about staying over the 1200 net calories most days i usually add an extra snack to get myself over 1200, I'm worried if I only eat when I'm hungry I will be eating too little and slow my metabolism right down.

sw6709

Also I've opened up my diary so you may be able to give me some better advice. Thanks again for all the suggestions!

inside_lap

Ms. Amber, One last thing; see your doctor to discuss your concerns. I feel strongly that he will suggest you change the times you eat and recommend food items you should consume daily. Every weight problem can be overcome. Also, ask the doctor to determine whether, or not, you have an eating disorder. My best, ****

I don't even understand how that post is a) relevant or b) appropriate

I agree. Very odd feedback. Nothing she said on the post suggests a eating disorder. I haven't checked her profile but as far as the post goes, a big over reaction. Here is a though, eat if ur hungry. Not listening to our bodies is what gets most people in trouble.

poohpoohpeapod

I do not believe this. Make a protein shake add some lowfat milk some frozen berries preotein powder and some peanut butter 600 calories right there. Unless you have had gastric bypass should be no problem and thats abou 8 ounces..lol. fuller fat yogurt , nuts, 4 small squares dark chocolate has 250 calories. so with JUST a shake and some chocolate you are talking almost 900 calories.

inside_lap

Oh wait, she mentions past eating disorder in her post later. That till doesn't mean she has a eating disorder now just bc she's shy 200 to 400 calories.

poohpoohpeapod

Also I've opened up my diary so you may be able to give me some better advice. Thanks again for all the suggestions!

hardly any grainsfats or dairy for lunch or dinner. A balanced meal is a fat a protrein and a carb and veg or fruit. Your lunch is some fish and a bit of veg. looks like you are restricting 1/6 cup egg whites> really?

Happylady123

Two words:

Dairly Queen

Haagan Dazs

Blue Bunny

Blue Bell

Baskin Robins

Ben & Jerry's

ICE CREAM!!!

KenosFeoh

I think that as long as you are eating at least 1200 calories per day ON AVERAGE, you are golden. You might be under your calorie goal one day, over another day, but in the end - it will be o.k.

sw6709

Also I've opened up my diary so you may be able to give me some better advice. Thanks again for all the suggestions!

hardly any grainsfats or dairy for lunch or dinner. A balanced meal is a fat a protrein and a carb and veg or fruit. Your lunch is some fish and a bit of veg. looks like you are restricting 1/6 cup egg whites> really?

I probably should have stated I dont really like breads and other carbs, I've never really been a fan of them. They fill me up too much and often give me that uncomfortable feeling (no pain just uncomfortably full). I do try my best to reach as close to my carb goals as possible everyday. And as for the eggwhites it was simply because I had already ate the 2 slices of bread and knew I needed something else with it but wasnt really hungry so I added an egg and some eggwhite to fill up the pan. I usually have one egg and 2 egg whites and at times add in veggies as well.

Graelwyn75

You seem to have fallen for the whole eat clean, avoid fat like the plague mentality.
You are setting yourself up for failure by going to extremes with your eating.
Add some butter to your vegetables, have a tbsp. of peanut butter with your fruit, have full fat yoghurt and cheese, add in a sweet potato here and there, it really isn't that hard. And if the worst comes to the worst, do what many on here do, and allow 20% of your calories to comprise of whatever you fancy, even if that is a chocolate bar or serving of ice cream. Stop making excuses for why you cannot follow the suggestions here and look to adding in some higher calorie foods.

jennifershoo

yeah..hard to generate pity for you. drink olive oil? and also.. how did you get overweight if you eat like a bird naturally?

I wonder too. :huh:

Lots of people don't eat much in quantity but eat calorie dense junk food. Cut the junk food out, switch it for a lot of veggies and then it seems like you can eat massive amounts compared to before.

jennifershoo

Have a beer?

Awesome! ????????

jamiesillimandunn

yeah..hard to generate pity for you. drink olive oil? and also.. how did you get overweight if you eat like a bird naturally?

I hate it when people say things like that. I was overweight as a teenager and used to barely eat. I used to get a bread roll for my lunch, nothing else, eat maybe cereal for breakfast and a healthy dinner (my parents never got junk food for us. I didn't try a take-away until I was in my 2nd year of university!)

I ruined my metabolism by starving myself, and then I put on weight in my pregnancies because I ate normally and cut down on exercise.





What did you do to kick start your metabolism back , I deal with this same issue I'm OVER WEIGHT but I never ate until now, and I can't eat all those calories , in a way we are lucky but it is a struggle when your not only trying to lose weight but be healthy and that means healthy metabolism too .....I hear there are medications but is that necessary?? I eat all stated above and have lost 7 pound in the past week and a half just by eating better ( more) and excersice BUT I am on my second day of insanity and I need those extra calories !! But I feel like I'm having to totally stuff my face and become uncomfortable as well
Now I am sensible! But some days I struggle to eat all my calories.

I agree with some previous advice - eat something like peanut butter or avocado or yoghurt, or a small handful of almonds.

misssiri

yeah..hard to generate pity for you. drink olive oil? and also.. how did you get overweight if you eat like a bird naturally?

I hate it when people say things like that. I was overweight as a teenager and used to barely eat. I used to get a bread roll for my lunch, nothing else, eat maybe cereal for breakfast and a healthy dinner (my parents never got junk food for us. I didn't try a take-away until I was in my 2nd year of university!)

I ruined my metabolism by starving myself, and then I put on weight in my pregnancies because I ate normally and cut down on exercise.





What did you do to kick start your metabolism back , I deal with this same issue I'm OVER WEIGHT but I never ate until now, and I can't eat all those calories , in a way we are lucky but it is a struggle when your not only trying to lose weight but be healthy and that means healthy metabolism too .....I hear there are medications but is that necessary?? I eat all stated above and have lost 7 pound in the past week and a half just by eating better ( more) and excersice BUT I am on my second day of insanity and I need those extra calories !! But I feel like I'm having to totally stuff my face and become uncomfortable as well
Now I am sensible! But some days I struggle to eat all my calories.

I agree with some previous advice - eat something like peanut butter or avocado or yoghurt, or a small handful of almonds.

The only way to "kickstart" or "reset" your metabolism is to eat at your TDEE for a period of time. A period long enough to that your weight levels out and you are no longer restricting food. From there, you would take a small deficit to lose any fat you may need to lose. Small deficit as in up to 500 calories per day off of your TDEE. It's the slow way to lose the weight but it's the healthy and correct way to do it.

sw6709

You seem to have fallen for the whole eat clean, avoid fat like the plague mentality.
You are setting yourself up for failure by going to extremes with your eating.
Add some butter to your vegetables, have a tbsp. of peanut butter with your fruit, have full fat yoghurt and cheese, add in a sweet potato here and there, it really isn't that hard. And if the worst comes to the worst, do what many on here do, and allow 20% of your calories to comprise of whatever you fancy, even if that is a chocolate bar or serving of ice cream. Stop making excuses for why you cannot follow the suggestions here and look to adding in some higher calorie foods.

No need to be rude, and I am definately not making excuses I am trying to give additional information that may be relevent. I am trying to do many of the things you are saying, you must not have looked far enough back in my diary if you looked at all. I eat apples and peanut butter together usually, not every day though, or even have peanut butter by its self (I looove the stuff!) I have bought more yogurt that is not nonfat, I loove sweet potato so I've been having it a few times a week. the only thing I dont do of what you listed is use butter. I use margarine instead of butter because thats all we had in the house growing up and wasnt really aware it wasnt that good for you. I will try to use that now instead.
Thanks for your suggestions

paintlisapurple

yeah..hard to generate pity for you. drink olive oil? and also.. how did you get overweight if you eat like a bird naturally?

I hate it when people say things like that. I was overweight as a teenager and used to barely eat. I used to get a bread roll for my lunch, nothing else, eat maybe cereal for breakfast and a healthy dinner (my parents never got junk food for us. I didn't try a take-away until I was in my 2nd year of university!)

I ruined my metabolism by starving myself, and then I put on weight in my pregnancies because I ate normally and cut down on exercise.





What did you do to kick start your metabolism back , I deal with this same issue I'm OVER WEIGHT but I never ate until now, and I can't eat all those calories , in a way we are lucky but it is a struggle when your not only trying to lose weight but be healthy and that means healthy metabolism too .....I hear there are medications but is that necessary?? I eat all stated above and have lost 7 pound in the past week and a half just by eating better ( more) and excersice BUT I am on my second day of insanity and I need those extra calories !! But I feel like I'm having to totally stuff my face and become uncomfortable as well
Now I am sensible! But some days I struggle to eat all my calories.

I agree with some previous advice - eat something like peanut butter or avocado or yoghurt, or a small handful of almonds.

The only way to "kickstart" or "reset" your metabolism is to eat at your TDEE for a period of time. A period long enough to that your weight levels out and you are no longer restricting food. From there, you would take a small deficit to lose any fat you may need to lose. Small deficit as in up to 500 calories per day off of your TDEE. It's the slow way to lose the weight but it's the healthy and correct way to do it.

I agree with raising calories if there is a stall in metabolism, but are you sure this is the case? Also...you can't just expect someone to all of a sudden eat at their tdee when (or if) they have been eating at a much lower rate for a long time. A gradual increase would seem to be an easier and safer way to adjust calories whether raising or lowering the amount.

shannashannabobana

If you're really having trouble, eat in smaller meals several times a day.

Or skip that and have 2 or 3 real, decent sized meals a day, including some fats like butter, olive oil, cheese, nuts, etc... Skip all those snacks you aren't hungry for and give yourself a chance to get hungry.