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Looking for constructive feedback not a lecture please

gully098

Hi,

I am struggling to get my calorie goals each day. I know I have to eat more. I know there are associated health risks if I’m not getting enough calories. I get it. I'm looking for constructive feedback or ideas not a lecture. Here's my situation...

I'll be 50 later this year and want to lose 70 pounds. I've been logging/tracking in MFP for a month now. My calorie intake goal is 1300 calories a day. For the last two weeks or so I have about 250 or more calories left at the end of each day (three times it’s been as many as 550 calories left over.)

Prior to this lifestyle change, I was eating crap with little to no nutritional value. I would eat a lot of baked goods like cookies, cake, muffins, pie, etc. It would not be unusual at dinner to eat a half pack of bacon or 3 pork chops or 2 chicken breasts or a whole rack of ribs. Sometimes dinner was just a big steak with nothing else. My issues have always been sugar and portion control.

I'm a picky eater. I don't really like bread or pasta. I hate fish/seafood. I don’t like nuts (unless it is peanut butter), I can tolerate potatoes or rice (maybe) once a week. HATE HATE HATE tomatoes and tomato sauces. I don't drink alcohol. I don't like soda or tea or coffee. I’ve always loved veggies but prior to this I never really ate a lot of them because they were not conveniently available. I drink a LOT of water but that hasn't changed at all. (I average between 3 and 5 litres of water that I drink throughout the day.)

I've seen comments that I could eat more of what I did before I started this lifestyle change. I've gone through the sugar withdrawal in my first two weeks and I’m not craving it any more. Yes, I have had a Lindor, turtle or peanut butter cups and enjoyed them. I know I can have them if I want but I’m not going to eat them just to boost my calorie intake for the day. I will eat them only if I get a craving. I’ve restricting my meat intake to 3 – 4 ounces at dinner now which is a huge change.

My calorie breakdown is: Breakfast is an average of 200 calories. I’ll alternate between oatmeal, cereal or egg white quiche. (I’ve changed from Skim milk to 2% for more calories.) Lunch is an average of 250 calories and I usually eat a large salad with berries and either a hard-boiled egg or deli meat on top for protein. Dinner is 200 -300 calories and I usually eat a large salad with some sort of meat on top that the rest of my family is eating for dinner (so chicken, pork, hamburger – BUT NOT hot dogs. I tried it and that was gross. I don’t recommend hot dogs in your salad.)

I don't like salad dressing, oils, or vinegar. I LOVE naked salad. My salads are made of romaine lettuce, spinach, shredded carrots, mushrooms, berries of some type, a sprinkle of feta or cheddar cheese and either an egg, deli meat or other meat. My snacks are typically Jell-o or no-fat pudding or yogurt or a smoothie. On occasion I may have crackers with whipped cream cheese. My snacks can be from 70 - 130 calories per item. I only snack if I'm hungry.

It's not that I'm not eating. I am. It's just that I feel satisfied/full. Before anyone asks...yes, I'm weighing and logging everything meticulously. I know that BLTs can add up so I log each breath mints, anything I taste test at Costco, ketchup puddle etc. If I eat or drink it, I will log it no matter how small the amount.

I think that the only food I've cut dramatically back on has been meat. I suppose I could add more of that to increase my calories.

Now I'm making smarter choices, I’ve adjusted portion sizes and eat more veggies and I feel fantastic. I don’t have any cravings. I don’t feel deprived in any way. I'm not hungry all the time. I also don’t want the MFP app to keep yelling at me for not making my calories each day.

Should I be concerned? Should I go see my doctor or see a nutritionist?

JC

Replies

Lesscookies1

If you're not using a food scale to measure your calories you're probably eating more than you think. Are you losing weight? If so how much weekly? Also what's your current height and weight? I think once we have this information this can let us know if we should be concerned.

Right now you gave us a number, but I gotta know how what you're eating is impacting you weight wise.

janejellyroll

How much weight are you losing per week? Before you decide you aren't eating enough, you want to ensure that you're logging accurately.

cmriverside

The problem is that your body will down-regulate your hunger cues when you put it into a longish "famine" environment. So, yeah, hunger is less of an issue after a while of weight loss. Doesn't mean you don't NEED more food. 1300 is low enough -leaving 500 or 300 calories will catch up to you at some point. You do have substantial body fat stores, so your situation will likely resolve itself if you don't start having nutritional/malnutrition side effects. The bad news is that this is a gradual process and then one day you are fatigued, losing hair, depressed, anxious etc. It kind of sneaks up on you.

You sound kind of defensive - so I'll gently say, do try to eat more of the foods you eat now. More cheese on that salad, add some butter to your vegetables or add cheese to them...whatever it takes.

lynn_glenmont

I don’t like nuts (unless it is peanut butter)

So eat peanut butter.

I don't like salad dressing, oils, or vinegar. I LOVE naked salad. My salads are made of romaine lettuce, spinach, shredded carrots, mushrooms, berries of some type, a sprinkle of feta or cheddar cheese and either an egg, deli meat or other meat. My snacks are typically Jell-o or no-fat pudding or yogurt or a smoothie. On occasion I may have crackers with whipped cream cheese. My snacks can be from 70 - 130 calories per item. I only snack if I'm hungry.

So put more cheese, egg, and meat on your salads. Switch to full-fat pudding and yogurt. If anything else you eat is a low- or no-fat version, switch to the full-fat version.

Put cheese on your veggies.

* ETA: Eat avocados.

tulips_and_tea

I agree that a little more info is needed, please. In this first month, how much have you lost? Your current stats would be helpful and maybe opening your food diary as well.

kommodevaran

If you need to lose weight, you have to eat less, not more. The best way, short term, to be certain you're eating less, but not too little, is to log intake correctly, but the only real true feedback, long term, is your weight trend. How fast are you losing?

Lesscookies1

Based on the fact you didn't mention if you're using a food scale that's why I made my comment. I guess also let us know if you're using a food scale or not. Normally when people don't mention it that means they aren't.

quiksylver296

I agree that a food scale is a good idea. Check out this thread, @gully098.

http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

rainbowbow

How much have you actually lost on your calorie deficit? It's hard to say "yes, you need to eat more" when we don't even know if you're actually eating as little as you think you are.

As a matter of fact, it's more likely that you've been underestimating what you've been eating given that you need to lose 70 pounds.

nowine4me

What’s your actual rate of loss thus far? Are you looking for food suggestions to bump of your calories? If not, what specific advice do you require?

Spliner1969

Add some yummy full fat cheese to your salads and you'd probably hit your goal.

gully098

Lesscookies1 wrote: »

If you're not using a food scale to measure your calories you're probably eating more than you think. Are you losing weight? If so how much weekly? Also what's your current height and weight? I think once we have this information this can let us know if we should be concerned.

Right now you gave us a number, but I gotta know how what you're eating is impacting you weight wise.

I'm 5 foot 3. I was 226 lbs at Christmas. I'm now 211 lbs. I've lost 15 pounds in 6 weeks. The first 8 pounds was because I had dental surgery and couldn't eat anything except soft foods like scrambled eggs and mashed potatoes until the stitches were removed. I've lost about a pound to a pound and a half each week since. Yes, I use an electronic food scale that gives me ounces and grams and I weigh everything.

quiksylver296

15 pounds in 6 weeks is very fast, and you may indeed need to add calories (that's not usually the issue!).

Add calorie dense items into your diet. Peanut butter and ice cream are always the right answer

. Or a nice glass of wine and some cheese. You have room for a "treat." Enjoy it.

gully098

How do I share my food diary?

MichelleSilverleaf

I would try and up the more calorie dense things that you're already eating, like the cheeses and such. Not a huge amount, but you could play around and see if you can make even some small increases that you're comfortable with in order to up your total calories. If you do end up seeing a professional, get a recommendation to a registered dietician, not a nutritionist.

cmriverside

gully098 wrote: »

How do I share my food diary?

http://www.myfitnesspal.com/account/diary_settings

At the bottom, choose "Public"

deputy_randolph

If you're under daily by 200 calories...you can eat 1 serving of peanut butter and that will take care of that.

You could easily add cheese or avocado to scrabbled eggs or omlette...that could easily add 200 calories.

VintageFeline

Why are you reducing your meat portions if that's what you enjoy eating and need more calories? There's no need to do that.

diannethegeek

I'll agree with everyone suggesting it's best to be sure you're undereating before you start eating more. And undereating down regulates your hunger cues, so eating appropriately may raise them again and fix the problem.

With pickiness and food issues in play, it's hard to suggest specific foods. You might find some ideas here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1 but you can also just as easily get on Pinterest or any recipe site and searching for foods you do like to find some higher calorie recipes.

diannethegeek

gully098 wrote: »

How do I share my food diary?

Settings > Diary Settings > Public

kommodevaran

2.5 pounds per week is a good rate of loss at your current weight. The method you're using, is working, for now. But for later, or for ease of mind, now: Do you log everything you eat, and do you verify all entries yourself?

diannethegeek

Lite feta cheese. 2% milk. Crustless quiche. You seem to be choosing a lot of foods specifically designed to lower your calories. Swap them out for their full-calorie cousins. Do you like eating your veggies without dressing or would you like to add salad dressing or roast them in some olive oil? It could help. 1tsp of cheese in your salads must be a teeny tiny amount. Bring it up to an ounce of cheese and you add 100 calories.

quiksylver296

diannethegeek wrote: »

Lite feta cheese. 2% milk. Crustless quiche. You seem to be choosing a lot of foods specifically designed to lower your calories. Swap them out for their full-calorie cousins. Do you like eating your veggies without dressing or would you like to add salad dressing or roast them in some olive oil? It could help. 1tsp of cheese in your salads must be a teeny tiny amount. Bring it up to an ounce of cheese and you add 100 calories.

That^^

You don't get bonus points for everything in your diet being "clean" or "healthy". The days you had cheeseburger sliders, a Tim Horton's muffin, or pecan turtles were actually healthier for you than the days you had salad for lunch and dinner. Your body needs dietary fat and sufficient calories. It doesn't know if those come from cheeseburgers.

kommodevaran

I suspect the pickyness and the overweight and the defensiveness are all linked. Many of us are filled with food fear, we attach morality to food, avoid getting pleasure from food, hate food and eat compulsively, and think we aren't good enough, afraid we'll never be good enough. Learning about nutrition in a more neutral and balanced way, understanding why nutritional advice is given like it is, separating sound advice from sensationalist articles, removes the emotional hangup and lets you build a better relationship with food. You're freaking out right now, and I can understand. But you don't have to keep living like that.

Packerjohn

gully098 wrote: »

Hi,

I am struggling to get my calorie goals each day. I know I have to eat more. I know there are associated health risks if I’m not getting enough calories. I get it. I'm looking for constructive feedback or ideas not a lecture. Here's my situation...

I'll be 50 later this year and want to lose 70 pounds. I've been logging/tracking in MFP for a month now. My calorie intake goal is 1300 calories a day. For the last two weeks or so I have about 250 or more calories left at the end of each day (three times it’s been as many as 550 calories left over.)

Prior to this lifestyle change, I was eating crap with little to no nutritional value. I would eat a lot of baked goods like cookies, cake, muffins, pie, etc. It would not be unusual at dinner to eat a half pack of bacon or 3 pork chops or 2 chicken breasts or a whole rack of ribs. Sometimes dinner was just a big steak with nothing else. My issues have always been sugar and portion control.

I'm a picky eater. I don't really like bread or pasta. I hate fish/seafood. I don’t like nuts (unless it is peanut butter), I can tolerate potatoes or rice (maybe) once a week. HATE HATE HATE tomatoes and tomato sauces. I don't drink alcohol. I don't like soda or tea or coffee. I’ve always loved veggies but prior to this I never really ate a lot of them because they were not conveniently available. I drink a LOT of water but that hasn't changed at all. (I average between 3 and 5 litres of water that I drink throughout the day.)

I've seen comments that I could eat more of what I did before I started this lifestyle change. I've gone through the sugar withdrawal in my first two weeks and I’m not craving it any more. Yes, I have had a Lindor, turtle or peanut butter cups and enjoyed them. I know I can have them if I want but I’m not going to eat them just to boost my calorie intake for the day. I will eat them only if I get a craving. I’ve restricting my meat intake to 3 – 4 ounces at dinner now which is a huge change.

My calorie breakdown is: Breakfast is an average of 200 calories. I’ll alternate between oatmeal, cereal or egg white quiche. (I’ve changed from Skim milk to 2% for more calories.) Lunch is an average of 250 calories and I usually eat a large salad with berries and either a hard-boiled egg or deli meat on top for protein. Dinner is 200 -300 calories and I usually eat a large salad with some sort of meat on top that the rest of my family is eating for dinner (so chicken, pork, hamburger – BUT NOT hot dogs. I tried it and that was gross. I don’t recommend hot dogs in your salad.)

I don't like salad dressing, oils, or vinegar. I LOVE naked salad. My salads are made of romaine lettuce, spinach, shredded carrots, mushrooms, berries of some type, a sprinkle of feta or cheddar cheese and either an egg, deli meat or other meat. My snacks are typically Jell-o or no-fat pudding or yogurt or a smoothie. On occasion I may have crackers with whipped cream cheese. My snacks can be from 70 - 130 calories per item. I only snack if I'm hungry.

It's not that I'm not eating. I am. It's just that I feel satisfied/full. Before anyone asks...yes, I'm weighing and logging everything meticulously. I know that BLTs can add up so I log each breath mints, anything I taste test at Costco, ketchup puddle etc. If I eat or drink it, I will log it no matter how small the amount.

I think that the only food I've cut dramatically back on has been meat. I suppose I could add more of that to increase my calories.

Now I'm making smarter choices, I’ve adjusted portion sizes and eat more veggies and I feel fantastic. I don’t have any cravings. I don’t feel deprived in any way. I'm not hungry all the time. I also don’t want the MFP app to keep yelling at me for not making my calories each day.

Should I be concerned? Should I go see my doctor or see a nutritionist?

JC

If you consider professional help, do not go to a nutritionist. In the US at least, anyone can call themselves a nutritionist, even if they have no education in nutrition. You are looking for someone called a Registered Dietitian.

Lounmoun

It would be concerning if you werebeating below your calorie goal if your calorie goal is kind of low to begin with.
First make sure you are. Are you losing at your expected rate or faster?
If you have not been losing faster than expected then your logging may be off and you don't need to change what you eat. Check your accuracy. You might be using a wrong database entry. Check it with something like the usda food database. If you are not using a food scale start using one instead of eyeballing, cups, spoons, slices, etc. Use the recipe builder to log foods you make.

If you need to make food changes-
Are you meeting your protein and fat goals? Your diet sounds pretty low on those things so maybe add more of those things.
Add calorie dense foods. https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1
Use more full fat dairy. Drink some whole milk. Add more cheese to your meals.
Use whole eggs instead of just egg whites. Have 2 hardboiled eggs instead of 1.
Maybe add beans, lentils, edamame or quinoa to meals. Eat some hummus.
Have cottage cheese.
Full fat pudding. Full fat yogurt.
Eat less lean meats. Eat more meat.
Use fats in cooking.
Bread, bagels, tortillas, crackers, etc. Have a wrap or a sandwich. Throw some croutons on your salad.
Seeds like sesame or sunflower can add calories.
Eat dried fruit, coconut, peanut butter.
Avocado, banana or other higher calorie fruits and vegetables. Eat some corn or potatoes more.

sky_northern

gully098 wrote: »

Hi,
Yes, I have had a Lindor, turtle or peanut butter cups and enjoyed them. I know I can have them if I want but I’m not going to eat them just to boost my calorie intake for the day.

Why not? I'm in the have a little bit of chocolate camp. I have pre-measured bits of chocolate at the ready for a bedtime snack, 89 calories each, sometimes I have the calories to have to. I sit and enjoy and love the feeling of treating myself.

That or add more cheese to the salads.

or both. Chocolate and cheese, the two best things.

paulbrttn

Why do you feel you need to change anything?

You say that since the stitches came out you've been losing around 1 to 1.5lb a week. This seems fine to me at the moment if you are content with what you're eating (which I assume you are), just stick with what you're doing. As you lose weight your calorie requirements will come down slightly so your weightless will slow, which is a good thing as you get closer to your goal.

skinnyjingbb

I wouldn't be super worried if you only been eating lower than goal for 2 weeks especially if you are currently obese , I had a period like this after starting diet and but the appetite do come back. If you feel weak and unwell then do eat more even if you are not hungry. You can also do one day a week where you eat more calorific food, like going out to restaurant, having dessert or fatty meat.

SolotoCEO

From what I see, you are eating healthy - you just need more of the same. Your protein numbers are much lower than what my doctor recommends (your doc may have a different opinion). I'd add some protein to your salads. One of my favorite snacks is an apple with peanut butter - that's an easy 300 calories and fairly healthy. You may also want to consider a protein shake - I like the taste of the Walmart Chocolate. It's 180 calories for 30 grams of protein (I blend it with water, but you could add it to your milk).

Bottom line - keep up the healthy eating - just eat a bit more. You've got this!