Help! 1102 calories to eat : going to skate 6 miles in a w

piggler65

Finally got the idea that I am not eating enough calories. Took me a while to understand this.

So I upped my net calories to 2000. I was netting less than 1500 and exercising with no weight change. I am not looking at scales at the moment not do I mind as long as I am doing the right things. I feel good and look better.

My BMR is 1875.

I have eaten breakfast and lunch and I am about to skate for 6 miles in the park approx. 500 calories according to run keeper.

How will I manage eating possibly 1500 calories more when I get back? Convinced this is the way to go just need ideas on how to go about this now.

Any ideas?

Thanks

Piggler

SirBonerFart

eat more calorie dense foods or eat more food

paxbfl

While I agree with your decision to up your calories (2000 sounds about right if your BMR is 1875), I wouldn't eat back all your exercise calories if you're still trying to lose weight.

Eat 2,000 calories and work out hard. If you burn a ton of calories, great! Put them toward fat-burning. If you're feeling tired or really, really hungry, it's ok to eat a bit more to fuel your workouts or recover from them. But there's no reason to eat those calories back if you don't need them.

As for managing higher calories, try eating "mini-meals" throughout the day. So if your target is 2,000 calories, instead of eating 3 meals of 660 calories, eat 6 meals of 330. Or, if you're like me, eat 4 at 330 and double up a bigger dinner at 660. That way I can eat dinner with my family or even eat out at a restaurant and still manage to hit my goals. Eating mini meals helps boost your metabolism and helps keep your blood sugar more stable so you have better energy throughout the day (no more afternoon slump after a big lunch).

Try to eat plenty of quality protein and complex carbs with each meal. Complex carbs (whole grains) are better than simple carbs like white bread or sugar because of how they impact your blood sugar.

Here's more details on my fat-burning workout. I'm a little crazy with exercise (and you don't have to be) but this still gives you some info:

http://www.myfitnesspal.com/topics/show/920970-how-i-lost-the-fat?hl=how+i+lost+the+fat#posts-13975455

LorinaLynn

If this is just a one-time deal, I'd do your best and if you're under... oh, well.

If it's something you do regularly, plan ahead next time.

But I also don't think 1500 calories is a huge amount split between dinner and an evening snack. Most of my dinners are around 1000 calories. If I needed to add more calories, I could do so easily.

piggler65

While I agree with your decision to up your calories (2000 sounds about right if your BMR is 1875), I wouldn't eat back all your exercise calories if you're still trying to lose weight.

Eat 2,000 calories and work out hard. If you burn a ton of calories, great! Put them toward fat-burning. If you're feeling tired or really, really hungry, it's ok to eat a bit more to fuel your workouts or recover from them. But there's no reason to eat those calories back if you don't need them.


Here's more details on my fat-burning workout. I'm a little crazy with exercise (and you don't have to be) but this still gives you some info:

http://www.myfitnesspal.com/topics/show/920970-how-i-lost-the-fat?hl=how+i+lost+the+fat#posts-13975455

That sounds good and reasonable - I will check out your link on exercise as I am becoming more and more active and loving it - especially this summer. Thanks

piggler65

If this is just a one-time deal, I'd do your best and if you're under... oh, well.

If it's something you do regularly, plan ahead next time.

But I also don't think 1500 calories is a huge amount split between dinner and an evening snack. Most of my dinners are around 1000 calories. If I needed to add more calories, I could do so easily.

That's good to hear - don't get me wrong I can eat - it just doesn't feel like a weight loss strategy but I am understanding the numbers and what needs to be done. I can plan better next time for sure. Thanks

getting_fit86

I could easily eat 1500 cals in a meal... Just sayin

piggler65

As long as I clear my BMR I used should be fine it sounds like.

piggler65

As long as I clear my BMR I should be fine it sounds like.

kr1stadee

Peanuts. Lots of peanuts.

Have a protein shake, 1/2 cup almonds, and a glass of milk. There's half of the 1500 in a snack!

Add to meals. Have a more calorie dense lunch, as an example. You've yet to log dinner, so if you can stretch it to 750 cals, you're done!

cwolfman13

Just get more healthy fats...saute veggies in olive oil or roast them in the oven...eat some nuts...avocados, etc. You looked pretty low on fat anyway for the days I quickly glanced at in your diary. Remember, fat doesn't make you fat...and you need a fair amount of fat for proper nutrition and good health.

piggler65

Peanuts. Lots of peanuts.

Have a protein shake, 1/2 cup almonds, and a glass of milk. There's half of the 1500 in a snack!

Add to meals. Have a more calorie dense lunch, as an example. You've yet to log dinner, so if you can stretch it to 750 cals, you're done!

Good idea.

janicelo1971

Ill help eat it!

piggler65

Here's more details on my fat-burning workout. I'm a little crazy with exercise (and you don't have to be) but this still gives you some info:

http://www.myfitnesspal.com/topics/show/920970-how-i-lost-the-fat?hl=how+i+lost+the+fat#posts-13975455

Good Post - coincidentally I have the book - will have to dig it up. I like strategy eat your BMR and exercise hard with slight leaway on the weekend or just Saturday. I only have about 14 pounds to hit what I think will be my ideal weight - Hope to be there soon.

Hope the scale will go down after I am expecting it to go up for a bit :sad:

omma_to_3

Cheese. A giant, wonderful, hunk of cheese LOL.

paxbfl

I only have about 14 pounds to hit what I think will be my ideal weight - Hope to be there soon.

Interesting! I think that's a different problem. Losing the last 10 pounds (or 15) gets to be a challenge. I'm down to about 5. For me, I've increased the intensity of my workouts. I bought a heart-rate monitor watch (Polar FT7) to more accurately track how many calories I burn (not nearly as many as MFP or the fitness machines said I did) and I've been even more careful about how many calories I eat.

I still do my "free day" but I account for those calories the rest of the week (eat 1,800 calories over my TDEE, so I cut 300 calories from the other 6 days).

I wouldn't rush to eat calorie dense foods like cheese or nuts. You're not that desperate for calories. Both cheese and nuts specifically make me nervous because I have the tendency to overeat them. I can eat half a jar of peanuts in a sitting.

I have the same question as you about what my net calorie number should be. My understanding is that as long as you eat over your BMR, it should be ok if you net significantly under it due to exercise. But if you're really honestly hungry, tired or feel run-down, eat more - especially if you burned a lot of calories through exercise that day. But I definitely stand by my comment that you don't want to eat back all those exercise calories unless you're officially in maintenance.

I burn about 600 calories a day in my workouts (per the heart rate monitor), and then I often go for a walk in the evening to burn a bit more. So I frequently net under my BMR and I haven't seen any ill effects - unless you consider weight-loss a bad thing.

My BMR: 1870
TDEE: 2244

On a typical day, I eat about 2200
burn 600+ in exercise
Net around 1600

mebepiglet123

Crackers with loads of peanut butter....yum

recentcoin

I agree with the previous poster who said that you shouldn't eat back *all* of your deficit. If you are trying to lose weight, eating all of it back is somewhat unproductive. However, I understand your concern that you don't want to push it too far. Too much of a calorie burn can make you tired, hungry, cranky, and generally be a drain.

Let me take a moment to make some side comments on fats. Not all fats are bad. Many of them contain things called "essential fatty acids" that your body needs in order to function. They form the walls of every cell in your body. They are a requirement. They are why we can't have a fat-free diet. Others contain Omega-3, 6, or 9 fatty acids which are actually good for you. They help lower bad cholesterol and protect you from pollution and other things that damage cells. The down side is that they are high in calories.

In this case, you get to have an extra snack that will let you boost your nutrition. A lot of vitamins and minerals aren't absorbed properly without certain kinds of fats to help your body suck them up and/or use them.

Peanut butter, nuts, seeds and other healthy fats can help you cover a too-big calorie deficit in a hurry.

Peanut butter - 188 cal per 2 T
Walnuts - 48 cal per 1 T
Pecans - 19 halves = 196 cal
Cashews - 157 cal per oz.
Pumpkin seeds - 157 cal per oz.
Sunflower Seeds - 60 cal per gram.

Macadamia nuts, hazelnuts, and sesame seeds are also good choices. You might consider having some dressing on your salad. Olive oil, sunflower oil, and safflower oil make for good oil & vinegar type salad dressings. Throw in some nuts, a bit of cheese, and voila - deficit is handled.

piggler65

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I wouldn't rush to eat calorie dense foods like cheese or nuts. You're not that desperate for calories. Both cheese and nuts specifically make me nervous because I have the tendency to overeat them. I can eat half a jar of peanuts in a sitting.
[/quote]

I agree - I don't think cheese is a very good food item and nuts should be eaten sparingly anyway.

I have another poster confident who just makes sure he clears BMR but also tries to eat it net. It does seem like a lot of food going for net calories but he says he loses a pound a week like clockwork.

Your method feels more intuitive to me. I ate for the first time 2000 calories and MFP came up with a most favorable prediction for the next 5 weeks which I hardly got eating my 1200 calories.

How do you manage to exercise in the winter? I prefer to exercise outdoors come rain or shine but in the dark may well be a problem.

I did body for life back in the day but I never understand stood weight loss as I am being to understand it now. I have never been more than about

piggler65

30 pounds overweight.

LorienCoffeeBean

nuts and/or peanut butter. add that in to really boost your calories. plus, if you buy natural peanut butter its a healthy snack.

Crumleygirl

Try an apple with peanut butter. Peanut butter definitely has calories. If you can afford it jiff to go is pretty good. have some meet with dinner and fruit. or replenish with gatorade. These aren't huge calorie loads but it's what i can think of off the top of my head.