Eating too few calories-HELP!

sarajculwell

Ok so I am a noob at this site, but I am inclined to trust it. For example, today so far my net calories are only at 142. I am NOT overdoing it with the working out, but after a week I am starting to think I am doing something wrong. Like today, I had yogurt with blackberries and coffee for breakfast after my hour in the pool swimming. Then for lunch I had a spinach and mushroom salad with lentils, cottage cheese, a pickle, and more blackberries, and I had to really work to get it all down. I have fish planned for supper. I just know that too few calories is not helping me get to where I need to be. I am just not as hungry cause I think my stomach shrank or something! Should I add a protein shake as a snack or just try to eat more? Someone help! I DO NOT want this weight to come off cause I am starving!

iheartmy1dog

I'm having a similar issue. I've been trying to add more snacks to my diet. I've been told food is a lot better way to get nutrients than protein bars, and you want balanced nutrition- not just lots of protein... But while I'm working up to more food, I have been adding protein bars just so I can get more calories in easily. Another way is to add drinks w/ calories... I was just drinking water but now am trying to add other stuff

iheartmy1dog

And I was the same weight for almost a month... Last couple days I've been eating more and just today lost 3lbs

WildBillR

Hi Sara,

It probably would help to try a protein shake after your hour in the pool, due to the muscle rebuilding process. Do you eat anything before exercising? It could be that might help improve your workouts if you feel drained at the end. You may end up needing to supplement your diet with foods that have higher caloric content (more protein and carbs). Am only a slightly informed noob, so others may weigh in with better advice.

sarajculwell

The only thing I have before the pool is black coffee just so I can get my tired *kitten* to the gym LOL. But I never feel drained at the end-in fact I feel fabulous!

43932452

Most people don't drop the same amounts each week. Some (even myself)
might go 1 or 2 weeks w/o a drop at all. Are you using a tape measurer as
well? I wouldn't be concerned unless you feel there are no changes in your
weight or volume .. Keep on working on U, it should all happen.

sarajculwell

I am not worried about the dropping, I am down ten pounds in three weeks-but now I am worried that I am not eating enough

TeaBea

Eating too few calories is a problem. Find your BMR (basal metabolic rate) ..... these are the calories your body needs for basic bodily function ... heart, lungs, kidneys, etc. This number is if you stayed in bed all day. This number is at least 1200 calories (likely more).

When your body doen't get enough calories it will use catabolize muscle. The goal for most people losing weight is to lose fat .... just fat... and too few calories has the opposite effect.

Calorie dense, nutritious foods .........nuts, nut butters, olive oil, seeds, avocado, cheese. You can add some of these foods (tiny portions) and bump up your calories easily.

Yes, fiber helps keep you full ..... but you need protien and fat too.

Keep in mind calorie burns (using MFP) can be over stated. These are estimates (not fact).

sarajculwell

Ok I love cheese and nuts, so I am gonna try today to have a snack of the two and see if I can't bump this up a little bit. I want to do it healthy, and I am just now starting to get muscle and I REALLY don't want that to go away!

shirleygirl910

Food is your fuel for your body. Don't fill it with calories just to meet a goal, feed it healthy. Protein bars and shakes are good if you are trying to get a certain amount of protein, but i wouldn't use them a lot. Your breakfast needs more carbs, like a piece of whole wheat toast or cereal. Your salad for lunch and fish for dinner sound good, just put some veggies with the fish, and some fruit in your day somewhere. There is no law that says you have to eat everything in only three meals. If you feel you can't eat much at a time, then plan 5 or 6 small meals.

cwolfman13

I am not worried about the dropping, I am down ten pounds in three weeks-but now I am worried that I am not eating enough

If you're netting 142 calories you're definitely not eating enough...all of your calories are going to fueling your workouts and you have no calories left over for the most important function of all...keeping your heart and lungs and other organs pumping. If you're exercising the way you are, you're going to have to learn to eat...it is possible and I'd say highly likely that you're overestimating burn as well, but regardless, I doubt you're eating enough.

You need to add some healthy fats to your diet. The first thing people do when they 'diet" is cut fat...'cuz fat makes you fat right? Wrong...actually dietary fat is essential to hormone regulation, organ function, brain function, and that's just to name a few. It's really easy to up your calories by sauteing veggies in olive oil..or roasting them. Eat a handful of nuts...1 oz is like 150 calories give or take, etc. You need fat and protein, not just fruit and veg to have a healthy diet.

Either way, if you're going to train like an athlete you need to learn to eat like one.

sarajculwell

Ok the goal is 1230, and I have netted 871 today. That still seems really low but I am honestly so full I don't think I can eat another bite. All these things to get my calorie intake up there and all the water has made me feel as bloated as a pig!