Trouble meeting minimum calories
Replies
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This is summer. Some people's appetites evaporate faster in this heat than other people's desire to be polite to each other disappears when they sit down in front of their computers. Get over it.
The four big ones you NEED to get in the summer when you're out and sweating a ton, the ones you'll feel within the next DAY at most if you don't, are carbs, sodium, potassium, and calcium. Cheese and potatoes are a good combo for this. Feel free to sprinkle some mock salt on this because that will help.
Beyond that, I'd say break out the tasty rubbish and liquid calories if all else fails for the sake of making sure tomorrow's energy is where it needs to be.0 -
Today I ate 1823 calories
Worked out 700 calories so
I netted 1123.
I ate:
Smartbran cereal with
8oz skim milk and
1 cup fresh strawberries
4oz prune juice
4 cups broccoli
1 can sardines with olive oil
5 artichoke pieces
8 tbls guacamole
10 pieces dark chocolate
2 cups raisin bran with
12oz skim milk
2oz filet mignon
I ate all but 77 of my allotted calories and I am very satisfied.
I am so glad to have MFP cause I love to eat and I've found a way to eat well through counting my calories and eating back my exercise calories.
It is also difficult for me to understand people who can't eat enough.0 -
If you don't mind me asking, what are your ranges for fat/sugar/carbs? If goal is to eat healthy/balanced eat lean proteins, healthy fats (minus nuts and nut butters) and complex carbs and lots of veggies (except corn, peas). If you follow these guidelines, your sugars should automatically be good...IMO
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It seems to me there is a correlation here between those that say they can't eat much more than 1000 calories and those same people that gain when they do. It just seems like they continue to stay so low because when they go a little higher, they gain because their metabolism has adjusted. They carry extra belly fat because their cortisol levels are high from the stress they are putting on their bodies. They do cardio like a nut. I can't imagine ever being happy eating around 1000-1200 calories per day (and probably netting even less after exercise). But I do know that about a year and a half ago, I was eating 1200 calories or less, lost some weight and when I would eat a little more, I would gain - I had to eat less and less to lose and workout more and more as my metabolism adjusted down. I made a conscious decision to slowly up my calories to a cut of my TDEE with some full diet breaks mixed in, fully expecting to gain, and I did - but I am in the same size clothes as I also started lifting heavy at his time too. It is the best thing I ever did - my body runs so much more efficiently in every way.0
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What you are describing here is "metabolic damage." This happens when one eats low calories, performs a lot of cardio and weight trains. No one should be eating under 1200 calories. Many post about metabolic damage online. Follow Layne Norton on youtube.0
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I see so many of these posts about trying to get up to even a small number of calories and I just don't get them. I eat 1700-1800 calories per day, and could definitely fit in more if I needed to. Are you skipping meals? Do you have regular snacks? Have you traded nonfat or lowfat dairy for full fat items? Nuts and seeds are great suggestions that have already been made. Perhaps you could pre-log a few day's worth of food, so you can make sure you meet your calorie goal. Good luck.0
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I see so many of these posts about trying to get up to even a small number of calories and I just don't get them. I eat 1700-1800 calories per day, and could definitely fit in more if I needed to. Are you skipping meals? Do you have regular snacks? Have you traded nonfat or lowfat dairy for full fat items? Nuts and seeds are great suggestions that have already been made. Perhaps you could pre-log a few day's worth of food, so you can make sure you meet your calorie goal. Good luck.
Personally , I'm really working on mine , before I began my journey I did skip every meal ...I was always TOO busy to stop and eat , I know it sounds ridiculous. It that's how I was . So now that I've started about two and a half weeks ago I did switch all my food to non fat low fat , and so on....so now I'm realizing my eating habits weren't all that bad from the beginning I just wasn't eating alllll day then overheating at night also no excercise ...so I continue to struggle to reach the calories but once I introduce my whole fat foods again I'm sure I won't have a problem , I have been steady to lose about 2-3 lbs a week so I don't believe I have a metobolic deficiency , but that's just me I can't speak for the main poster .....glad to see some others trying to get to the bottom of this with us NEW peeps
I've been researching ALOT on things and following posts here, and I'm learning Alot!! 0 -
I'm really trying to meet them & it's only some days that I don't. Sometimes I just don't feel hungry. I never ate a lot, I just always ate the wrong things, never eating breakfast. It was always first meal at lunch time (nothing any good, if even a meal at all) & supper would be loaded with calories (and all I drank was soda). & now that I'm making sure I'm getting all the water I need I don't feel as hungry. It's an adjustment I'm learning to deal with & I don't really need anybodys negative or sarcastic remarks. I came here to improve myself. With a toddler running around I even sometimes forget to eat.. yes, I forget. To judge someone who is trying to better themselves & lose weight is low.
Thanks to the people who have gave advice. I appreciate it.0 -
It seems to me there is a correlation here between those that say they can't eat much more than 1000 calories and those same people that gain when they do. It just seems like they continue to stay so low because when they go a little higher, they gain because their metabolism has adjusted. They carry extra belly fat because their cortisol levels are high from the stress they are putting on their bodies. They do cardio like a nut. I can't imagine ever being happy eating around 1000-1200 calories per day (and probably netting even less after exercise). But I do know that about a year and a half ago, I was eating 1200 calories or less, lost some weight and when I would eat a little more, I would gain - I had to eat less and less to lose and workout more and more as my metabolism adjusted down. I made a conscious decision to slowly up my calories to a cut of my TDEE with some full diet breaks mixed in, fully expecting to gain, and I did - but I am in the same size clothes as I also started lifting heavy at his time too. It is the best thing I ever did - my body runs so much more efficiently in every way.
This is nice to read so far I'm steadily loosing but I know at some point I'm going to have to get my calories in better , I'm thinking shakes may be my thing, they are quick and nutritious !! Packed !! Whatcha think? 0 -
In addition to what other said about protein and fat being minimum goals to reach or exceed... I think a big problem is people using their diary to record their meals, and not to PLAN their meals.
So they start off, "I'm going to be GOOD today," and have a small breakfast. Then a small lunch. Then a small dinner. And then the day is over, and they have a couple hundred calories left. And since they think there's "good food" and "bad food," they won't consider having a cookie or ice cream.
But if you plan ahead, realizing you need to fuel your body, it's a lot easier to add ~100 calories to each meal and a snack or two than to try to make up 4-500 calories in the evening. They always say, "But I can't eat another bite," but I'm talking about little things, like a slice of cheese with lunch, an extra ounce or two of chicken with dinner, a glass of milk, an orange or a banana. And don't avoid calorie dense foods.0 -
I totally disagree with switching over to full fat items. Why? I know most want to see the numbers on the scale go down but aren't we all doing this to be HEALTHY? Why would one want to consume all those artery clogging foods that will cause medical issues such as high cholesterol, diabetes, etc. I am perplexed?0
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I totally disagree with switching over to full fat items. Why? I know most want to see the numbers on the scale go down but aren't we all doing this to be HEALTHY? Why would one want to consume all those artery clogging foods that will cause medical issues such as high cholesterol, diabetes, etc. I am perplexed?
Dietary fat is an essential component of good health and nutrition. Dietary fat does not result in body fat. Certain fats actually reduce cholesterol. Do you want to make your entire diet consist of fats? Probably not. Should you limit trans fats? Probably. But you don't need to shy away from a good fat intake. 0.35g/lb body weight is a reasonable amount. Plus, fats help with satiety and since they're calorie-dense you can eat a small amount to help meet your calorie goals if that's something you struggle with.0 -
I agree with the last posters, for me it's hard to distinguish between the two , what I meant by introducing more fats was not going ALL low fat , I can eat Greek yogurt in smaller portions than with low fat Greek and , before I cut extra virgin olive oil out because of the calories, but I see I can use it in moderation and have it be beneficial to me , so my point Is its confusing in the beginning for newbies ...I thought I had to cut my calories and portions ..period but I see that's not MY case ...I went to deep 0
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I totally disagree with switching over to full fat items. Why? I know most want to see the numbers on the scale go down but aren't we all doing this to be HEALTHY? Why would one want to consume all those artery clogging foods that will cause medical issues such as high cholesterol, diabetes, etc. I am perplexed?
Dietary fat is an essential component of good health and nutrition. Dietary fat does not result in body fat. Certain fats actually reduce cholesterol. Do you want to make your entire diet consist of fats? Probably not. Should you limit trans fats? Probably. But you don't need to shy away from a good fat intake. 0.35g/lb body weight is a reasonable amount. Plus, fats help with satiety and since they're calorie-dense you can eat a small amount to help meet your calorie goals if that's something you struggle with.
My husband and I made the switch from drinking skim milk to whole milk. We don't buy reduced fat anything anymore. If you think about everything that gets added into skim or low fat things to make them taste good, i will take the little extra fat.0 -
Another thing... a lot of times the non-fat or low-fat items have some other ingredients that make it no more healthy than the full-fat version. Like increased sugar/carbs or sodium.
I'm not suggesting anyone eat a stick of butter like it's a banana, but there's no reason to avoid avocados, salmon, nut butters, etc.0 -
drink some calories if you're not hungry. sometimes people dont realized how many calories are drank each day. Have a mocha or chai tea for a couple hundred calories that you dont have to physically eat.0
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It's really easy for some of us to go drastically under our calorie goal without meaning to. My calorie goal daily is 1400 without exercise, and yesterday I ate:
3/4c Peanut Butter Multigrain Cheerios with skim milk (which I didn't drink, so only a little was actually consumed)
1/2 large grapefruit without sugar
10oz black coffee
a smoothie made with
-3/8c fat free frozen yogurt
-1/2c skim milk
-1/2 large banana
-1T cocoa powder
3oz grilled pork loin w/ coffee rub
1/4C steamed peas without butter
3.5oz canned peaches
1/4C steamed brown rice without butter
small piece of cola sheet cake
My calorie count was only 800-something so I ate 2T of peanut butter after dinner to get more protein. At no point was I hungry. We're not starving or trying to drop weight unreasonably quickly, some of us have just accidentally trained our bodies to want less food than it needs.0 -
I don't like the full fat stuff either. You end up eating way less of it and maxing up your fat macro in no time. And no, it doesn't keep me fuller either.
I have the same issue. And most days I am 200-300 calories under (my goal is 1800 though). And sometimes that's after having a chocolate bar, some ice cream, a beer... Whatever. Honestly I'm not sweating it anymore. If I'm not hungry, I'm not going to make myself eat.0 -
It's really easy for some of us to go drastically under our calorie goal without meaning to. My calorie goal daily is 1400 without exercise, and yesterday I ate:
3/4c Peanut Butter Multigrain Cheerios with skim milk (which I didn't drink, so only a little was actually consumed)
1/2 large grapefruit without sugar
10oz black coffee
a smoothie made with
-3/8c fat free frozen yogurt
-1/2c skim milk
-1/2 large banana
-1T cocoa powder
3oz grilled pork loin w/ coffee rub
1/4C steamed peas without butter
3.5oz canned peaches
1/4C steamed brown rice without butter
small piece of cola sheet cake
My calorie count was only 800-something so I ate 2T of peanut butter after dinner to get more protein. At no point was I hungry. We're not starving or trying to drop weight unreasonably quickly, some of us have just accidentally trained our bodies to want less food than it needs.
Then purposely train your bodies to want more food. I used to stick to 1200 calories daily, and I wasn't hungry either. Then I increased my calories, and I felt like it was sooo much food. You adjust. Just like my body was 100% ok with eating 3500 calories a day before i started trying to lose weight. If you feel like you are already eating soooo much food and there is no way you could get anymore in, then switch to full fat yogurt and milk. That will increase your calories without forcing you to chew more.0 -
I thought the same thing!0
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A lot of people, when they are trying to eat heathier on MFP, have trouble coming up with ideas for a balanced diet. However, MFP isn't about trying to eat the fewest possible number of calories. It's about learning to eat at a healthy level for your body - not too much and not too little.
So you do need to eat all of your base calories and at least half of your exercise calories. Here are some ideas for adding healthy calories:
Chicken with the skin
Steak
Cheese
Whole eggs (including deviled eggs, egg salad)
Full fat dairy (including cottage cheese, yogurt)
Fruit,
Peanut butter or other nut butters
Nuts
Avocado
Dried fruit (raisins, apricots, apples)
Dark chocolate
Salmon
Add Chia seeds to salads or yogurt
Olive oil
Smoothies
Granola/sports nutrition bars
Whole grains or whole grain products (like brown rice, Quinoa, oatmeal)0 -
That's the plan. Just trying to explain to people who "don't get it."0
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Another thing I did was rename my meals. So breakfast is now "Breakfast - 300" and that's my calorie goal for the meal. That way I can be sure to stay on track throughout the day.
There's so much misinformation out there about what healthy dieting looks like that I find it hard to blame people being confused on MFP about what and whether they should eat.0 -
QUINOA!0
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Hey Folks, I've just started this and I'm having a hard time getting past 950 calories although I am allowed 1200. This is why: I'm learning to stay under my fat/sugar/carb ratios and when I stay under those ratios my caloric intake suffers! This is because I'm also learning how to balance my meals, and what the different food values are. For those of you who've been at it for a while or who have the knowledge/ability to successfully meet your caloric intake and stay within your other ratios: please share instead of snark. I would find that most supportive and I'm sure so would others. I only have 19 lbs post pregnancy to loose, but much knowledge to gain. Oh yeah. One more thing: some folks are allergic to nuts, can't eat yeast/ corn or their derivatives: this too makes balancing your diet a bigger challenge. My issue isn't weight loss, it is healthier eating/ balance and that is why I use this app. If you can't post support, why bother posting?
Don't limit fats for starters.
When setting up macros you should be going for a minimum of .35 grams per pound of body weight, or if you're obese you can do it per pound of lean body mass.
I personally feel (although I'm sure many disagree) that it's more important to meet your calorie goal than it is to eat "clean," so I would first satisfy my protein goal and make sure I'm getting a few servings of fruits/veggies, and then I would fill in with discretionary calories. Tonight I had ice cream. I limit discretionary calories to 20% of my goal. So today I had toast and fruit for breakfast, cottage cheese and garlic lime shrimp for lunch, some fresh veggies as a snack, chicken chili with beans for dinner, and ice cream for dessert. 1900 calories on the nose.
Smoothies are also a great way to sneak in calories.
You can't necessarily trust your natural hunger cues, especially if you've been under-eating. Hunger is at least partly hormonal. When I started here I was eating 900 calories per day and was no hungry, but that didn't mean that I didn't need more food.
What a wonderful response. Very helpful and supportive. Perhaps the operative phrase should have been limiting junk such as potato chips, cookies etc. vs limiting fat. Knowing the author of that comment I know that is what she meant.0
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