How to raise calories

kenzie0884

I think I want to raise my calories because I am not so good at planning in how many calories I will burn and need to eat back. Often times my net is really low because I don't exercise until later in the day usually, and then I am trying to eat all of these calories at the end of the day. I feel if I had more calories to eat, then my net wouldn't be as low at the end of the day when I have completed exercise, because I would feel better about eating more during the morning/day hours. I'm just nervous because I still can't grasp the fact that I can eat more, but still lose weight. How does my body adjust to a higher calorie intake after being at 1200? Will I gain at first and then lose? What do I do in order to allow myself to lose while eating more? Will I lose at a slower rate?

I'm really hoping that I won't get suggestions to stay at 1200 calories and eat more of it during the day. I know it's all in my mindset, but I just can't bring myself to eat that much during the morning/afternoon knowing that I only have so little calories, even if I will gain more calories after exercise. I have this fear that I will be starving at night and then I'll just overindulge. So instead, I save a lot of calories for night. But like I said, after factoring in exercise, there are too many left at night, leaving me with a low net. Help?

ladynocturne

I usually pre-log my exercise so I know how many calories I'll have for the day.

It's really math you need to trust, as long as you have a caloric deficit, you should lose weight.

The problem with netting less than 1200 calories is that you will lose more lean muscle, not fat. So it's actually a great disservice you're doing yourself. It will show up on the scale, but you'll spend the next year trying to rebuild your metabolism once you realize you don't look the way you thought you would at your goal weight.

Let's just say you eat 1500 today and burn off 300 at the gym.

1500-300=1200 NET calories. So you'll be losing the same amount of weight as though you ate 1200 calories and did no exercise.

Truckergirl922

I agree with Lady. Not eating enough will put your body into starvation mode, meaning it will hang on to every calorie/fat/protein it gets. If it is not getting enough for the amount of calories you burn, your body will steal the protein from your muscles. When you feed your body properly (more food on the higher exercise days), your body will be willing to release what it doesn't need because it knows you will give it more soon. What you eat is as important as how much you eat. Carbs burn quickly, protein and "good fats" burn slower. So if you are worried about being too hungry later in the day, eat less carbs and more protein. I don't eat any carbs after 3pm because I am more active during the day. In the evening hours I want food that burns slower so I stay satisfied longer and don't binge just before bed. Everyone is different, you have to find what works best for you and what makes sense to you. The goal is to not be too full or too hungry. Hope that helps.