Having hard time eating calorie intake
TokyoNeko
Posts: 13 Member
My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
Any advice??
8
Replies
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If you weigh 300 pounds, sure you can eat more than 1000 calories, and more than 2200 too, because that's what you've been doing to get to 300 pounds.
Nothing, besides not being in a consistent, true calorie deficit over time, stops your weightloss. Nothing at all "strains" it.
You don't get full for real on 1000 real calories.
You're either eating more than you think, because of incorrect logging.
Or you're eating "filling" foods that take away your appetite.
Or you're so desperate to lose weight and so excited about your new diet that you don't feel hungry.
A few days of eating less than optimal, is not going to harm you. But consistently undereating will make you rebound overeat, and then you'll soon be back at square one.29 -
Trust me you can eat that amount and still loose weight. You could probably eat a bit more too. That said what are you eating and how are you spacing out your meals?0
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MagnumOpus1 wrote: »Trust me you can eat that amount and still loose weight. You could probably eat a bit more too. That said what are you eating and how are you spacing out your meals?
In the morning I usually have
7:30 Am
Coffee
A protein bar
Or
Oatmeal and a boiled
Egg
I am a horrible morning eater as is before I learned it was good for your health i never ate breakfast
12 OR 1pm
For lunch I usually have
Salad with vegetarian chicken strips
Or a sandwich with vegetarian deli slices with salad
Lots of salad
Sometimes I'll have grilled cheese
[Multi grain bread 45 calorie Sara lee]
Snack: between 1-3
A cheese stick
A protein bar
Veggies like zuchinni carrots
5:30 or 6pm
Dinner is random
Grilled cheese with tomato soup
A baked potato
A lean cuisine
Another salad ect
I only drink water and I drink so much lol1 -
Basically I don't want my muscles to deteriorate lol hair to fall out ect
Mayybe there is high calorie [but healthy]
Vegetarian options to help1 -
I've also never been one to "binge
But I didn't eat healthy and was never very active I gained most my weight during my pregnancy but always been so broke lived off potatoes and ramen haha1 -
There are quite a few suggestions in your posts that can explain why and how you eat more than you think:
The lack of quantifiers. You have to weigh and log everything and do so correctly and honestly and over time, for any weightloss to result from calorie counting.
Focus on specific foods. To lose weight, you have to eat less, and you can eat less of anything.
Focus on meal timing. You can eat any time you want, what matters for weightloss is that you eat less.
Dinner is random. Everything is random!
Drinking excessive amounts of water. This has no effect on your weight, except taking focus away from the things that have an effect.
Lose all that, focus on this instead:
A healthy diet is balanced and varied. A healthy diet provides you with all the nutrition you need, without an excess of calories.
You can eat well for little money if you know how to shop, cook and eat.13 -
My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
How long have you been struggling and how much weight have you lost in this time?
There is often a "honeymoon" period when someone changes how they eat and their appetite goes down. This doesn't last long.5 -
kshama2001 wrote: »My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
How long have you been struggling and how much weight have you lost in this time?
There is often a "honeymoon" period when someone changes how they eat and their appetite goes down. This doesn't last long.
I second that! I’ve only been counting cals for about 11 days ish and for the first 6 I was fine. Now I’m starving!! Luckily, I was ‘doing fine’ and not eating all my cals so now this extra hunger can be solved with my remaining calories that I wasn’t eating before.
Also, as people have said, weighing is important. I bought a food scale last week and it was a real eye opener. And where are you getting the cals from for your food?
Oatmeal and egg is roughly 220 cals
Sand which and veggie meat and salad is roughly 250
Grilled cheese getting on for 500 cals plus your snacks.
This is obviously estimating as we don’t know amounts or brands but you may be eating much more than you think if your not weighing and logging.
Hopefully you get a bit more of an appetite soon so you can experiment with filling tasty healthy food
2 -
kshama2001 wrote: »My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
How long have you been struggling and how much weight have you lost in this time?
There is often a "honeymoon" period when someone changes how they eat and their appetite goes down. This doesn't last long.
I've lost 21ibs since August 1st
Been getting hard to reach goal past two weeks
1 -
A food scale and accurate logging are powerful tools for weight loss. Check out this thread.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p12 -
You can use regular bread instead of the 45 calorie kind. You can add in another snack or two. Are you logging everything accurately/using a food scale? Are you tracking any oil/butter etc. that you use to cook with? You don't have to eat breakfast if you don't want. You could push that out to later in the morning like around 10 am if you wanted. Just eat more for your meals. A grilled cheese with tomato soup wouldn't fill me up personally. A Lean Cuisine definitely wouldn't either.1
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kshama2001 wrote: »My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
How long have you been struggling and how much weight have you lost in this time?
There is often a "honeymoon" period when someone changes how they eat and their appetite goes down. This doesn't last long.
I've lost 21ibs since August 1st
Been getting hard to reach goal past two weeks
Calorie goal or weight loss goal? You've lost 21 pounds in a month, which is a LOT. How much did you lose the first week? If you had a big initial water weight drop, we can toss that out and figure out your average weekly weight loss from the next three weeks.
But it does sound like you are undereating. You can easily get more calories from foods like peanut butter, nuts, and cheese.4 -
kshama2001 wrote: »kshama2001 wrote: »My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
How long have you been struggling and how much weight have you lost in this time?
There is often a "honeymoon" period when someone changes how they eat and their appetite goes down. This doesn't last long.
I've lost 21ibs since August 1st
Been getting hard to reach goal past two weeks
Calorie goal or weight loss goal? You've lost 21 pounds in a month, which is a LOT. How much did you lose the first week? If you had a big initial water weight drop, we can toss that out and figure out your average weekly weight loss from the next three weeks.
But it does sound like you are undereating. You can easily get more calories from foods like peanut butter, nuts, and cheese.
Lost 6ibs first week
I also work out everyday.0 -
kshama2001 wrote: »kshama2001 wrote: »My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
How long have you been struggling and how much weight have you lost in this time?
There is often a "honeymoon" period when someone changes how they eat and their appetite goes down. This doesn't last long.
I've lost 21ibs since August 1st
Been getting hard to reach goal past two weeks
Calorie goal or weight loss goal? You've lost 21 pounds in a month, which is a LOT. How much did you lose the first week? If you had a big initial water weight drop, we can toss that out and figure out your average weekly weight loss from the next three weeks.
But it does sound like you are undereating. You can easily get more calories from foods like peanut butter, nuts, and cheese.
And my calorie goal is 2,200
I cany get to it but a lot of things I have read said you need too
I used to get full off of a Muchas burrito
Or just a large fry.
Believe me I know why I'm 300
When I went vegan and was always busy I ate out I didn't eat much food I'm a terrible cook . But I ate HUGE amounts of calories just to sit at home. Plus I used to drink 32oz blended coffees like it's nobodies business lol
And drank lots of soda.0 -
kshama2001 wrote: »My calorie intake is 2,200 I'm struggling to eat a little over 1,000 I weight over 300 and worried this might strain my weight loss but I'm just so full so easily.
Any advice??
How long have you been struggling and how much weight have you lost in this time?
There is often a "honeymoon" period when someone changes how they eat and their appetite goes down. This doesn't last long.
I've lost 21ibs since August 1st
Been getting hard to reach goal past two weeks- You have been losing very quickly. If you are currently losing more than 2-3 lbs per week, you need to eat more calorie dense food. Focus on using your calories to hit your protein and fat goals. Don't shy away from calorie dense foods, just weigh out a reasonable portion and log them. There is nothing wrong with including treat foods in a healthy diet, assuming you can moderate them.
- Start using a food scale. Accurate numbers will take a lot of the guesswork out of what you are experiencing.
- If you start using a food scale, try to eat more calorie dense foods, and are still having trouble getting enough food to moderate your rate of loss, make a doctor's appointment.
4 -
I had 32 grams of peanut butter last night for dessert because I was short on calories and fats. There's always something you can do.7
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Thanks everyone I don't want to be unhealthy my goal is be healthy slowly getting there
❤2 -
It is unhealthy to lose too much weight too quickly; your body plunders your muscles for the energy it needs when you are not eating enough. And before you say “It’s cool, I’m too big everywhere and losing a bunch of muscle will just make me slimmer” remember that your heart is a muscle.
21lbs in a month may feel very rewarding but it’s not healthy or sustainable. You need to learn how to eat the way you are going to eat for the rest of your life. There is no end to this “diet”, just a time when you add back a few hundred calories to go into maintenance. This time while you are losing is about learning what foods you find most satisfying, what foods give you the nutrients you need and what appropriate portion sizes are for you. It’s really not about losing the most amount of weight you can in the least amount of time.
There is a reason why MFP has a limit of 2lbs/week when you are setting up your account and it’s not just because they forgot to add more options or didn’t foresee people wanting to lose more than 2lbs/week. It’s not healthy or sustainable.2 -
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born_of_fire74 wrote: »It is unhealthy to lose too much weight too quickly; your body plunders your muscles for the energy it needs when you are not eating enough. And before you say “It’s cool, I’m too big everywhere and losing a bunch of muscle will just make me slimmer” remember that your heart is a muscle.
21lbs in a month may feel very rewarding but it’s not healthy or sustainable. You need to learn how to eat the way you are going to eat for the rest of your life. There is no end to this “diet”, just a time when you add back a few hundred calories to go into maintenance. This time while you are losing is about learning what foods you find most satisfying, what foods give you the nutrients you need and what appropriate portion sizes are for you. It’s really not about losing the most amount of weight you can in the least amount of time.
There is a reason why MFP has a limit of 2lbs/week when you are setting up your account and it’s not just because they forgot to add more options or didn’t foresee people wanting to lose more than 2lbs/week. It’s not healthy or sustainable.
See that is my worry so mainly looking for high calorie foods that aren’t to big so I can reach my calorie goal
Sto be honest loosing 20ibs scares me more then excited me
1 -
quiksylver296 wrote: »I had 32 grams of peanut butter last night for dessert because I was short on calories and fats. There's always something you can do.
I supplemented today with some Walker's shortbread cookies. Easy way to get 200 calories!3 -
Stop thinking about diet or low fat options, easy way to add calories without extra volume of food. Then you can make swaps as your allowance goes down and it'll make that easier to adjust to as well my go to things would be cheese and yogurt, I admit I don't know what the vegan choices are like.
Nuts as a snack will boost it without over filling you.
Add more of the protein and less of the veg to your salads.
Ditch the low cal bread and have some nice proper stuff!
Have dessert!
5 -
Definitely do things like using higher fat versions of the foods you're already eating.
A couple of ideas based on food you mentioned you eat:
Coffee (add whole or 2% milk if you like it)
Oats (add milk and/or nuts and/or a banana)
Eggs (eat 2 instead of 1 or scramble/fry the egg--I fry 2-3 eggs in 1/2 T [7 grams] of coconut oil every morning and it's plenty enough to prevent sticking)
Salad (add dressing AND/OR pumpkin or sunflower seeds AND/OR nuts)
Sandwich (make with higher calorie bread or more toppings)0 -
If you are worried about hair loss, watch that you hit your protein macro. The most efficient protein source for a vegetarian would be tofu.0
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Hey, if you weigh 300 lbs, Considering an average 5 ft 10 inches, 20 something years female, 2200 is your BMR. (BMR means the calories your body burns even if you do absolutely nothing throughout the day). You have to eat less than that or burn some calories to lose weight. You don't have to go as far down as 1000. If you cannot maintain it, you can eat even 2000 calories and do a decent workout and burn 150 or so calories.
People around that weight range are highly sensitive to even small calorie deficits and exercises of even mild intensity.
As long as you eat the right amount of protein and exercise, you will not lose muscle. I don't know why people always assume that calorie deficits and cardio causes muscle loss. It doesn't. I have been doing cardio on a calorie deficit for 2 years now and I have gained muscle. I have not done any weight training. Only recently ( a month or so ago) I have added body weight training and plyometric HIIT to my routine. But all throughout 2 years, I have gained muscle. The secret is that you have to have a higher protein intake.
I will give you an example of my one day menu
Morning
whole grain toast (2) with one slice of cheese
250 ml of skimmed milk.
Mid morning snack
5 soaked almonds
Lunch
1 whole egg+ 2 egg whites with hummus
Evening snack
Soy milk 100 ml
80% protein powder
vanilla essence
some coffee grounds
400 ml of water
combine all and make a nice shake
Dinner
lots of water
spices
1/4 th cup chopped tofu
with any one of the following combinations
Cabbage and cauliflower (1 cup each)
or
tomatoes and pumpkin ( 1cup each chopped)
or
mushrooms and spinach (1.5 cups each)
or
basically any combination of any low cal fibre rich veggie you can find.
After dinner snack
1 apple
or
1 guava etc
The whole day adds up to something like 1200-1300 calories. My BMR is right now at 1600. It has high concentration of protein, is vegetarian and very filling for me.
Maybe you can try this too.
I think you are consuming a lot of hidden calories and calories that you are not adding up. eg. oil, butter, milk fat, cream, little snacks here and there. a gummy bear here, a mint there etc.
Make it a habit of measuring your food in either cups, tbsps etc or weigh them and enter them diligently into MFP food diary. Even if you eat a single gummy bear, enter that, If you use 1 tsp of oil, enter that. Enter everything. From what you have told me, I assume that you are grossly underestimating your calorie intake.
If even after honestly and meticulously entering everything for at least a week, you find that your calorie intake is as low as 1000 for each and every day and you have been eating that and maintaining your weight at 300 lbs, you should definitely approach your physician. They might conduct some tests to check your metabolism and hormones. If any medicines are needed, they might give those. If you find that those are normal, too, then adding exercise to your routine will boost your metabolism to some extent.
Also note that with every 10 lbs you lose, your BMR will shift and become lower. A smaller body needs less energy to sustain. You have already lost 21 lbs. That means that when you started (I am assuming at 321 lbs), your BMR was higher than 2200. Maybe at 2300 or 2400. You might have been consuming around 2200 calories per day. This is why you lost 21 lbs but now that you BMR itself has reduced to 2200, you are struggling to lose weight.
Trust me, you will not lose muscle mass. The body will always burn fat first. When there is a deficit of fat or you eat absolutely nothing for more than 24 hours, only then muscle is metabolised.
As long as you maintain above 1000 calorie intake and eat at least 40-50% of your diet as protein, there is no way that you will lose muscle.6 -
^^ No. You do not need to eat below your BMR to lose weight. You need to eat a deficit from your TDEE, which is a different number, and you need to do it accurately by weighing and logging your food. Please don't attempt to consistently eat less than your BMR.6
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As someone mentioned before, together is a great way to get vegetarian protein. If you get silken tofu you can throw it in a smoothie with some spinach, cocoa powder, a date or two, and some almond milk. Really tasty and gives you some healthy calories, fats, and protein. Also, as someone else said, if you're having a hard time eating in the morning, wait. Or have a protein shake or smoothie to hold you over and have a big lunch. Also, you don't have to only have breakfast foods for breakfast. You can eat any good at any meal. Feel free to make a sandwich for breakfast.
You could also do rice bowls. They are my favorite vegetarian meal. Make rice. While that's doing it's thing, saute any veggies you want. Onions, tomatoes, and carrots are a great addition. If you want to add spinach, which I recommend, wait until later since it cools really fast. Once the veggies are almost done, add an undrained can of black beans in a pot with lime juice and seasonings. I usually do chili powder, garlic, and a little Cayenne. Let that cook known. I'm the last 3-5 minutes add spinach. One that's done and the rice is done, combine the two, add salsa, and enjoy. You can add protein if you like.0 -
Gotta find something you can be consistent with. Watch TV, you'll see 600-pound folk losing 50 per month. And naked and afraid ppl losing 25 pounds in a couple weeks. I wish I could drop weight like that, and I don't ev n need to come down that much!
That doc in 600-lb life tells em no pasta, no bread, no fruit, and I'm thinking THEN WHAT DO YOU EAT?1!0 -
If your appetite doesn't return soon, in the next few weeks, consider seeing a GI doctor. You might have gastroparesis, or paralysis of the stomach. There is a test they can do that is time consuming in a day, but easy to do. You just eat an irradiated meal of eggs and toast, after fasting the night before, and they take x-ray pictures of your stomach to see how fast it is emptying. If it is too slow, you can take medication to help. I suffer from the condition, but with medication, have no problems eating most foods normally. Just something to consider.2
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OP, here is a list of calorie dense foods. It will help you hit your calorie target without feeling over full:
https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p12
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