Boosting calories to meet daily minimum in healthy ways

mariecb07

WinoGelato wrote: »

1. You mentioned that MFP recommended 2 lbs/week for you. Keep in mind that YOU chose 2 lbs/week and that based on the stats you provided, MFP is suggesting 1200 cals as your NET calorie target, as that is the lowest that it will go for a female. You didn't mention how much weight total you are looking to lose, but based on your height and current weight, I'm speculating it is less than 50 lbs so a goal of 1 lb/week may be more appropriate for you, in order to preserve lean body mass, as well as provide ample nutrition, energy, etc.

Yes, I made this adjustment already based on the weight loss chart that was c&p'd into one of the replies. I picked the 2 lbs per week goal because it felt like "well why not work on more faster?" but now that I am learning more, I have adjusted this. I also didn't consider 1200 my net goal, so apparently I was doing that wrong. On my days when I felt like I was doing everything right, I was eating 1200 and also exercising. Good to know I was doing this wrong. It seems like a big thing to get wrong, oops.

I didn't mention a specific weight because I'm not sure I have one. I'm at 173 and would be thrilled to get to 150, but in a dream world I'd get back to more like 135, where I was years ago. Even more than the weight, though, I want to feel healthy again. I feel big and sluggish and weak, and I'm sick of it! I think for now the 150 goal makes sense. 135 can be the next one, I guess.

WinoGelato wrote: »

2. A lot of people go from one extreme (very sedentary, eating a lot of calorie dense foods) to another (more active, eating only healthy foods, which tend to be nutrient dense and sometimes quite filling) and struggle to get to the minimum calorie targets. They aren't hungry, partly because the foods they are eating are high volume and filling, but also excited and eager to get started so the body tends to suppress some of those hunger cues. Most people here (myself included) find lasting success with striking a balance of nutrient dense foods (whole foods, cooked from scratch), some processed foods which can still provide a great deal of nutrition (frozen veggies, greek yogurt, protein powder, etc) and even treats in moderation (ice cream and wine are my favorites). Finding a balance and not thinking in the extremes is helpful, in my opinion.

This makes sense and seems wise. It rings true for me, too with the extremes. Many posts here are advocating for flexibility and balance and I think I need to just beat that into my head rather than looking for really rigid formulas or writing off all processed foods as evil.

WinoGelato wrote: »

3. You seem eager to learn, so I would suggest spending some time reading the stickied most helpful forum posts at the top of the getting started section.

Yes, if I don't learn, I won't do better. Thank you for the links. And thank you for your post as a whole.

mariecb07

VintageFeline wrote: »

That said. You aren't losing 2lbs per week by your own admission so eating more isn't going to resolve that. However, I would recommend you do slow your rate of loss and thus eat more.

Finally, if you really have been undereating for years you'd be anorexic thin by now. Sure there is down regulation of the metabolism but chronic undereating will always and forever result in loss. It would be very rare someone's BMR lowered so much they'd gain eating under 1200 calories on a consistent basis. And your losing more than 1lb per week at the moment would also prove this to be true.

Please see previous posts. I have clarified already that when I said "I'm not losing 2 lbs a week" I was only saying that it hasn't been exactly that or been that consistently. Sometimes it's been less, but lately it's been more. This is actually what inspired me to start using MFP 16 days go, well into a diet and exercise regimen I've been using for a while, because I knew it was a red flag. So MFP was my way of getting info about my calories and nutrients. I am not looking to "resolve" my failure to lose 2 lbs per week. The goal of this thread getting tips for adding healthy nutrients to my diet.

I have also already clarified that I haven't been doing nothing but undereating for years; there was a time not that long ago when I gained significantly due to being exceptionally sedentary and eating calorie-rich, unhealthy foods. As I've explained, I'm a life-long meal-skipper with a life-long low appetite, but that doesn't mean I didn't spend a few years sitting on my butt all day and eating really unhealthy meals when I didn't skip them. I've always been a sporadic eater with low interest in food, but I've certainly eaten diets that were very high calorie, and that's when I put on the weight I'm currently losing.

nutmegoreo

mariecb07 wrote: »

WinoGelato wrote: »

1. You mentioned that MFP recommended 2 lbs/week for you. Keep in mind that YOU chose 2 lbs/week and that based on the stats you provided, MFP is suggesting 1200 cals as your NET calorie target, as that is the lowest that it will go for a female. You didn't mention how much weight total you are looking to lose, but based on your height and current weight, I'm speculating it is less than 50 lbs so a goal of 1 lb/week may be more appropriate for you, in order to preserve lean body mass, as well as provide ample nutrition, energy, etc.

Yes, I made this adjustment already based on the weight loss chart that was c&p'd into one of the replies. I picked the 2 lbs per week goal because it felt like "well why not work on more faster?" but now that I am learning more, I have adjusted this. I also didn't consider 1200 my net goal, so apparently I was doing that wrong. On my days when I felt like I was doing everything right, I was eating 1200 and also exercising. Good to know I was doing this wrong. It seems like a big thing to get wrong, oops.

I didn't mention a specific weight because I'm not sure I have one. I'm at 173 and would be thrilled to get to 150, but in a dream world I'd get back to more like 135, where I was years ago. Even more than the weight, though, I want to feel healthy again. I feel big and sluggish and weak, and I'm sick of it! I think for now the 150 goal makes sense. 135 can be the next one, I guess.

WinoGelato wrote: »

2. A lot of people go from one extreme (very sedentary, eating a lot of calorie dense foods) to another (more active, eating only healthy foods, which tend to be nutrient dense and sometimes quite filling) and struggle to get to the minimum calorie targets. They aren't hungry, partly because the foods they are eating are high volume and filling, but also excited and eager to get started so the body tends to suppress some of those hunger cues. Most people here (myself included) find lasting success with striking a balance of nutrient dense foods (whole foods, cooked from scratch), some processed foods which can still provide a great deal of nutrition (frozen veggies, greek yogurt, protein powder, etc) and even treats in moderation (ice cream and wine are my favorites). Finding a balance and not thinking in the extremes is helpful, in my opinion.

This makes sense and seems wise. It rings true for me, too with the extremes. Many posts here are advocating for flexibility and balance and I think I need to just beat that into my head rather than looking for really rigid formulas or writing off all processed foods as evil.

WinoGelato wrote: »

3. You seem eager to learn, so I would suggest spending some time reading the stickied most helpful forum posts at the top of the getting started section.

Yes, if I don't learn, I won't do better. Thank you for the links. And thank you for your post as a whole.

Based on your responses here:

1) Feeling weak can be related to malnourishment, so eating more should help with that. However, this can take some time to correct.

2) What type of exercise are you doing? Strength training can certainly help, but again, meeting your nutritional needs while doing intense strength training is really important.

3) Several of your comments have hinted at striving toward perfection. Personally, when I let go of perfection as the goal, it became a much less guilt inducing process. Try aiming for close enough.

4) I can't currently recall, and since I'm mid-post I'm not going to look, but just wondering if you've worked with a registered dietician. You indicated some of your blood work was off, but not enough for a diagnosis. Consider taking those lab results to a dietician and see if they can help you with improving those particular markers. Some things can be improved through diet, but that would be outside of our scope here (obviously).

mariecb07

nutmegoreo wrote: »

1) Feeling weak can be related to malnourishment, so eating more should help with that. However, this can take some time to correct.

I'm hopeful it will help, and it's good to know to be patient. Even if I just feel less tired, that would be great.

nutmegoreo wrote: »

2) What type of exercise are you doing? Strength training can certainly help, but again, meeting your nutritional needs while doing intense strength training is really important.

I've been experimenting a lot lately with different workouts. As a main/core component, I'm doing the 30-minute circuit at Planet Fitness regularly, which is 30 minutes of various machines and cardio. You do a machine, then cardio on a little step thing, then another machine, then another step thing, etc. It's supposed to be a "total body workout" but I have no idea how legit it is.

And then I've been experimenting with adding something to that workout each time I go. Sometimes I do 15-30 minutes on a cardio machine (e.g., I can cycle at a fair clip for 30 min but the arc trainer is the spawn of satan and I can only do 15 min right now). Sometimes I go to one fo their core/ab classes. Sometimes I just walk or jog on the treadmill. When I do the treadmill, I usually do intervals of brisk walking and a moderately-paced jog. I'm also an avid hiker, so I do that once or twice a week. I'm in the midwest so things are pretty flat around here, so it's not a grueling workout.

I'd love your (or anyone else's) thoughts with how my exercise might intersect with my goals and/or particular nutritional challenges.

nutmegoreo wrote: »

3) Several of your comments have hinted at striving toward perfection. Personally, when I let go of perfection as the goal, it became a much less guilt inducing process. Try aiming for close enough.

Yes, this thread has encouraged me to make "close enough" my current goal. That will be hard for me and goes against lots of old habits, but I think it is worthwhile to work on this. Thank you for the encouragement.

nutmegoreo wrote: »

4) I can't currently recall, and since I'm mid-post I'm not going to look, but just wondering if you've worked with a registered dietician. You indicated some of your blood work was off, but not enough for a diagnosis. Consider taking those lab results to a dietician and see if they can help you with improving those particular markers. Some things can be improved through diet, but that would be outside of our scope here (obviously).

I have not worked with a dietitian. I have basically had lots of PCPs run tests, shrug, and say to just focus on eating healthy and exercising regularly. I am soon to change jobs and will have better insurance soon, so I think at that time I will look into getting a referral to a dietitian since a few commenters have suggested that now. Thank you for the additional nudge.

nutmegoreo

Doctors don't have much nutritional training, so it doesn't surprise me that you are getting a canned eat healthy response. I do think a dietician would be a great thing for you.

As for your exercise, you are doing mostly cardio activities (circuit training is mostly cardio), these tend to burn through more calories which will necessitate eating more to support it, and for many people will actually kill the appetite. No wonder you are feeling tired. Plus all that studying (also a grad student, but only at the Masters level). I do find that my appetite increases considerably with proper strength training. Of course your results may be different.

Here's a great thread on different strength focused programs:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Maybe a switch in focus from cardio to strength will drive your hunger cues up a bit.