Calorie deficit!!
rlwanner
Posts: 2 Member
My calories are about 1300/day. I work out everyday and burn about 550 calories in my workout. The problem is that I can't seem to eat enough calories and by the end of the day I have a 200-400 calorie deficit! What do you eat that's not junk to eat these remaining calories? I don't want to plateau or go into starvation mode by not eating enough calories in a day.
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Replies
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Have something with a macro you are low on?
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You won't go into starvation mode. That's bunk. If you're not hungry, don't force yourself to eat. If you want to eat extra calories, peanut butter is great at adding calories. Just 2 tbs are 200 calories.5
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Myfitnesspal numbers are not exact, no measurement will be. It is safe to have an extra 200 calories at the end of the day, as in actuality you may not actually need those. If it were higher, like if you had 800 extra calories daily, that'd be more necessary to address.2
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Stop labeling food as junk. Enjoy a snack that you already like and eat up!
Starvation mode is not a thang.10 -
Btheodore138 wrote: »You won't go into starvation mode. That's bunk. If you're not hungry, don't force yourself to eat. If you want to eat extra calories, peanut butter is great at adding calories. Just 2 tbs are 200 calories.
Agree! I love Trader Joe's Mixed Nuts Butter - am fine with it by itself so delish!3 -
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200 calories is so easy to hit. That's one protein bar, or a handful of almonds, or a spoonful of peanut butter, some cheese and an apple, hummus and pita chips, greek yogurt and some granola, two tablespoons of olive or coconut oil drizzled over your veggies, cottage cheese and fruit, a serving of ice cream, half an avocado on toast, trail mix, etc.4
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If you're positive your food logging is accurate, as in you are weighing everything you eat. Then get thee a jar of peanut butter and a spoon
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My calories are about 1300/day. I work out everyday and burn about 550 calories in my workout. The problem is that I can't seem to eat enough calories and by the end of the day I have a 200-400 calorie deficit! What do you eat that's not junk to eat these remaining calories? I don't want to plateau or go into starvation mode by not eating enough calories in a day.
your deficit is built into mfp before exercise. so if you are truly burning that many calories and not eating them back your deficit is a lot larger than 200-400(do you mean you have 200-400 calories left at the end of the day?. 1300-550=750 net calories.so your deficit would be the 550 plus what you have MFP set to lose at. so if you are trying to lose 1lb(500 calorie deficit) thats a deficit of 1050 calories which would equal a 2lb a week loss. plateaus dont usually happen when you are eating so little. you need to eat more so eat higher calorie foods, nuts,seeds,nut butters,cook veggies in healthy oils,etc.1 -
Nuts and seeds are about the best calorie packed snack you can get. Compact, easy to store and carry, not messy, full of calories, vitamins, minerals, fibre and even some protein. They can be soft or crunchy, a little sweet or bitter, salty or natural. Don't need refrigeration either unless you're storing them long term. If you find one or two in your jacket pocket a month later you can still eat it!0
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The answer is always ice cream3
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livingleanlivingclean wrote: »
Best laugh I've had all day!
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CynthiasChoice wrote: »livingleanlivingclean wrote: »
Best laugh I've had all day!
I'm not laughing... I'm being serious, I think it sounds delightful! 1 -
livingleanlivingclean wrote: »
Not yet, but the waffle addition has been added to my bucket list now. Hehe0 -
Wynterbourne wrote: »livingleanlivingclean wrote: »
Not yet, but the waffle addition has been added to my bucket list now. Hehe
I've forgotten exactly where it was now, but someplace on the Vegas Strip a few years ago I had a dish with all those ingredients -- I believe they called it the Elvis. It was insanely good.2 -
lynn_glenmont wrote: »Wynterbourne wrote: »livingleanlivingclean wrote: »
Not yet, but the waffle addition has been added to my bucket list now. Hehe
I've forgotten exactly where it was now, but someplace on the Vegas Strip a few years ago I had a dish with all those ingredients -- I believe they called it the Elvis. It was insanely good.
I grew up in Memphis and I can't seem to get away from that man...1 -
Wynterbourne wrote: »lynn_glenmont wrote: »Wynterbourne wrote: »livingleanlivingclean wrote: »
Not yet, but the waffle addition has been added to my bucket list now. Hehe
I've forgotten exactly where it was now, but someplace on the Vegas Strip a few years ago I had a dish with all those ingredients -- I believe they called it the Elvis. It was insanely good.
I grew up in Memphis and I can't seem to get away from that man...
Heh, I was married by him...1 -
I knew a guy who had his neck broken by a flying Elvis.0
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My calories are about 1300/day. I work out everyday and burn about 550 calories in my workout. The problem is that I can't seem to eat enough calories and by the end of the day I have a 200-400 calorie deficit! What do you eat that's not junk to eat these remaining calories? I don't want to plateau or go into starvation mode by not eating enough calories in a day.
Starvation mode is not really a thing: http://community.myfitnesspal.com/en/discussion/761810/the-starvation-mode-myth-again
How did you come up with 550 exercise calories? If you used a machine, or MFP that number can be inflated. Many people eat back 50-75% of exercise calories and adjust up or down (after several weeks) depending upn actual results.
I'm not sure what you consider "junk" or what is healthy. Look for foods that fit your macros. I eat a treat everyday. It's a controlled portion, it fits my macros.....I'm learning portion control for ALL foods not just diet foods. I don't have to be perfect....I just need to improve.
Calorie dense foods (small portions) - nuts, nut butters, olive oil, full fat dairy, avocado.0
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