Am I not eating enough calories?

crystalpool2013
crystalpool2013 Posts: 13
in Health and Weight Loss
Hi everyone! I've been trying to lose weight since I am very insecure about myself and not very confident. I am 18 years old, 5'5" and 193 pounds. Right now, I've lost about 37 pounds so far. However, I recently have had a lot of trouble losing even one pound in a few weeks! I've been going on the elliptical about 3-4 times per week for about 45 minutes to an hour. I generally burn about 600 calories by doing that. I have recently been doing very fast 3 minute intervals followed by 2 minutes of rest. I've been eating anywhere from 1200-1400 calories a day. I have type 2 diabetes also, which I'm trying very hard to get under control as best as I can. I have trouble finding nutritious foods since I also have to eat gluten free. I also have no idea how many grams of carbohydrates, fat, and protein I should eat a day. I've been trying really hard to lose weight, but nothing is really working. Does anyone have any advice? Thank you so much in advance! :)

Replies

  • trogalicious
    trogalicious Posts: 4,584 Member
    short answer? yes.
    you're not eating enough.

    long answer + tips:
    So here. I put this together a while back. It seems to have helped some folks. It worked for me and tons of others.

    1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
    2. Make sure you eat enough.
    3. Figure out what works for you and is sustainable/healthy/long term.
    4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
    5. Don't cut out anything now that you don't plan on literally giving up forever.
    6. GET A FOOD SCALE. Weigh everything. No, seriously.
    7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
    8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
    9. Don't cardio yourself to death.
    10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
    11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
    12. don't set time restrictions.
    13. measure yourself weekly. Don't just weigh. Measure and take pictures.
    14 BE PATIENT.
    15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
    16. This isn't a game, it's about changing your lifestyle. Do that.

    pretty much that.

    ...and don't fall into the "1200 calorie" vertigo of suck because of:

    the typical MFP users does this:
    1. I wanna lose weight, let's try MFP.
    2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
    3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
    4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
    5. Lose a lot, fast, brag about 1200 calorie success.
    6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
    7. Get on the forums, ask why they aren't losing.
    8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
    9. Argument ensues about who is right.

    Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

    I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

    Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

    Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/
    Take the tips, links, and info above and make the cart more manageable to stay on.
  • khalleron
    khalleron Posts: 5
    Are you male or female? If you're male, you should eat more, for sure. If you're a woman, you'd probably be OK at those calories if you weren't working out that much.

    Use the calculator here at MFP - I was amazed to find I need to eat 1800 calories a day ON TOP of what I'm exercising.

    So the answer is yes, probably, but it's hard to tell without more information.
  • trogalicious
    trogalicious Posts: 4,584 Member
    Are you male or female? If you're male, you should eat more, for sure. If you're a woman, you'd probably be OK at those calories if you weren't working out that much.

    Use the calculator here at MFP - I was amazed to find I need to eat 1800 calories a day ON TOP of what I'm exercising.

    So the answer is yes, probably, but it's hard to tell without more information.
    no, the answer is still yes.

    she's 18. She isn't even netting 1000 calories per day.
  • crystalpool2013
    crystalpool2013 Posts: 13
    I'm a female; I'm sorry, I should have mentioned that. Also, I do have a larger frame.
  • crystalpool2013
    crystalpool2013 Posts: 13
    Thank you so much for this! This is extremely helpful. I'm just worried to increase the calories a lot, since I've been eating this many for a while. I'll try out these tips, thank you again! :)
  • crystalpool2013
    crystalpool2013 Posts: 13
    short answer? yes.
    you're not eating enough.

    long answer + tips:
    So here. I put this together a while back. It seems to have helped some folks. It worked for me and tons of others.

    1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
    2. Make sure you eat enough.
    3. Figure out what works for you and is sustainable/healthy/long term.
    4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
    5. Don't cut out anything now that you don't plan on literally giving up forever.
    6. GET A FOOD SCALE. Weigh everything. No, seriously.
    7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
    8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
    9. Don't cardio yourself to death.
    10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
    11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
    12. don't set time restrictions.
    13. measure yourself weekly. Don't just weigh. Measure and take pictures.
    14 BE PATIENT.
    15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
    16. This isn't a game, it's about changing your lifestyle. Do that.

    pretty much that.

    ...and don't fall into the "1200 calorie" vertigo of suck because of:

    the typical MFP users does this:
    1. I wanna lose weight, let's try MFP.
    2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
    3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
    4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
    5. Lose a lot, fast, brag about 1200 calorie success.
    6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
    7. Get on the forums, ask why they aren't losing.
    8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
    9. Argument ensues about who is right.

    Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

    I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

    Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

    Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/
    Take the tips, links, and info above and make the cart more manageable to stay on.

    Thank you so much for this! This is extremely helpful. I'm just worried to increase the calories a lot, since I've been eating this many for a while. I'll try out these tips, thank you again! :) (I'm sorry for the post without the quote, I'm new to this :) )
  • thesophierose
    thesophierose Posts: 754 Member
    eat moreeee.
  • crystalpool2013
    crystalpool2013 Posts: 13
    eat moreeee.

    Thank you for replying! I'll try to, I find it hard to eat more than I am now, but it may just be a mental thing I suppose. :)
  • narmowen
    narmowen Posts: 18 Member
    For carbs (the bread part, at least), try King Arthur flour GF muffin mix. It is seriously awesome. (I'm celiac, so no gluten/wheat for me). I mix in blueberries and two muffins (about 350 calories) make an awesome breakfast & keep me satiated until lunch.
  • crystalpool2013
    crystalpool2013 Posts: 13
    For carbs (the bread part, at least), try King Arthur flour GF muffin mix. It is seriously awesome. (I'm celiac, so no gluten/wheat for me). I mix in blueberries and two muffins (about 350 calories) make an awesome breakfast & keep me satiated until lunch.

    That sounds delicious! Thank you so much, I'll definitely try that! :)
  • therainandthunder
    therainandthunder Posts: 54
    You're not eating enough at all, you've got to increase your calories!
  • crystalpool2013
    crystalpool2013 Posts: 13
    You're not eating enough at all, you've got to increase your calories!

    Thanks for replying! Do you have a rough estimate of how many I should be eating? I'm sorry, I just have no idea!
  • deksgrl
    deksgrl Posts: 7,237 Member
    You're not eating enough at all, you've got to increase your calories!

    Thanks for replying! Do you have a rough estimate of how many I should be eating? I'm sorry, I just have no idea!

    You eat what MFP gives you PLUS exercise calories. Now, that said, the estimates in the exercise database can be over inflated, so many people just eat some back to account for it being an estimate. If you get an HRM, then you will have a better idea of what you are really burning.

    Or....

    You can use a TDEE calculator and estimate your total daily energy expenditure and take a 20% cut off of that, set up your goal manually on here. Log exercise as "1 calorie" so it doesn't change your calorie goal. Here is one calculator:
    http://scoobysworkshop.com/calorie-calculator/

    A properly set MFP+Exercise goal should be somewhere in the same ballpark as a properly set TDEE-% goal. So look at those numbers and decide which way you want to do it. The benefit of doing TDEE is that you eat the same amount every day, your exercise is averaged out over the week. Some people prefer the MFP way because they feel like they are "earning" more food through exercise.
  • therainandthunder
    therainandthunder Posts: 54
    Use this calculator for a rough guideline: http://www.freedieting.com/tools/calorie_calculator.htm
    If you're eating this little you will have to eat back exercise calories.
  • deksgrl
    deksgrl Posts: 7,237 Member
    I forgot to add..... if you use MFP method, choose the appropriate number of pounds per week to lose. This is important:

    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal
  • crystalpool2013
    crystalpool2013 Posts: 13
    Thank you for both of your replies! This sounds really great and more accurate! I'll give it a try! :)
  • crystalpool2013
    crystalpool2013 Posts: 13
    I forgot to add..... if you use MFP method, choose the appropriate number of pounds per week to lose. This is important:

    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal

    Thank you for both of your replies! This sounds really great and more accurate! I'll give it a try! :)
    (I'm sorry, I messed up with the quoting thing again!)
  • crystalpool2013
    crystalpool2013 Posts: 13
    Use this calculator for a rough guideline: http://www.freedieting.com/tools/calorie_calculator.htm
    If you're eating this little you will have to eat back exercise calories.

    Thanks for this! It's really helpful! :)
  • klaff411
    klaff411 Posts: 169 Member
    Hi everyone! I've been trying to lose weight since I am very insecure about myself and not very confident. I am 18 years old, 5'5" and 193 pounds. Right now, I've lost about 37 pounds so far. However, I recently have had a lot of trouble losing even one pound in a few weeks! I've been going on the elliptical about 3-4 times per week for about 45 minutes to an hour. I generally burn about 600 calories by doing that. I have recently been doing very fast 3 minute intervals followed by 2 minutes of rest. I've been eating anywhere from 1200-1400 calories a day. I have type 2 diabetes also, which I'm trying very hard to get under control as best as I can. I have trouble finding nutritious foods since I also have to eat gluten free. I also have no idea how many grams of carbohydrates, fat, and protein I should eat a day. I've been trying really hard to lose weight, but nothing is really working. Does anyone have any advice? Thank you so much in advance! :)

    You need to know what your BMR is and designate from there. Here is something very helpful -- http://keto-calculator.ankerl.com/
  • crystalpool2013
    crystalpool2013 Posts: 13
    Hi everyone! I've been trying to lose weight since I am very insecure about myself and not very confident. I am 18 years old, 5'5" and 193 pounds. Right now, I've lost about 37 pounds so far. However, I recently have had a lot of trouble losing even one pound in a few weeks! I've been going on the elliptical about 3-4 times per week for about 45 minutes to an hour. I generally burn about 600 calories by doing that. I have recently been doing very fast 3 minute intervals followed by 2 minutes of rest. I've been eating anywhere from 1200-1400 calories a day. I have type 2 diabetes also, which I'm trying very hard to get under control as best as I can. I have trouble finding nutritious foods since I also have to eat gluten free. I also have no idea how many grams of carbohydrates, fat, and protein I should eat a day. I've been trying really hard to lose weight, but nothing is really working. Does anyone have any advice? Thank you so much in advance! :)
    You need to know what your BMR is and designate from there. Here is something very helpful -- http://keto-calculator.ankerl.com/

    Thank you! I'll give it a try :)
  • rachael1805
    rachael1805 Posts: 72 Member
    short answer? yes.
    you're not eating enough.

    long answer + tips:
    So here. I put this together a while back. It seems to have helped some folks. It worked for me and tons of others.

    1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
    2. Make sure you eat enough.
    3. Figure out what works for you and is sustainable/healthy/long term.
    4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
    5. Don't cut out anything now that you don't plan on literally giving up forever.
    6. GET A FOOD SCALE. Weigh everything. No, seriously.
    7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
    8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
    9. Don't cardio yourself to death.
    10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
    11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
    12. don't set time restrictions.
    13. measure yourself weekly. Don't just weigh. Measure and take pictures.
    14 BE PATIENT.
    15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
    16. This isn't a game, it's about changing your lifestyle. Do that.

    pretty much that.

    ...and don't fall into the "1200 calorie" vertigo of suck because of:

    the typical MFP users does this:
    1. I wanna lose weight, let's try MFP.
    2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
    3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
    4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
    5. Lose a lot, fast, brag about 1200 calorie success.
    6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
    7. Get on the forums, ask why they aren't losing.
    8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
    9. Argument ensues about who is right.

    Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

    I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

    Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

    Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/
    Take the tips, links, and info above and make the cart more manageable to stay on.


    You are an absolute treasure :heart: :flowerforyou:
  • judyde
    judyde Posts: 401 Member
    I forgot to add..... if you use MFP method, choose the appropriate number of pounds per week to lose. This is important:

    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal

    These are great guidelines, but even though I have 50+ pounds to lose, I set mine at 1 pound per week. Remember, the more slowly you lose it, the longer you will keep it off. Don't burn out, choose a reasonable calorie deficit that is sustainable and just keep at it.
  • judyde
    judyde Posts: 401 Member
    Also, I can't verify that MFP's calorie burns are high, since I don't use a heart rate monitor. BUT, remember that it takes into account your weight, so you'll burn more calories jogging 1 mile if you weigh 200 pounds vs 120 pounds. So you may burn a lot when you're just starting out, and less once you lose a lot of weight.

    Good luck!
  • crystalpool2013
    crystalpool2013 Posts: 13
    Also, I can't verify that MFP's calorie burns are high, since I don't use a heart rate monitor. BUT, remember that it takes into account your weight, so you'll burn more calories jogging 1 mile if you weigh 200 pounds vs 120 pounds. So you may burn a lot when you're just starting out, and less once you lose a lot of weight.

    Good luck!

    Thank you so much! I'll definitely keep this in mind! I'm just going by the calories that the elliptical says, since you input your weight :)
  • RainxPain
    RainxPain Posts: 152
    Try eating about 1800 for a week, you will more than likely see the scale drop. I know it may sound crazy to you, but after eating 1200 calories for so long your body is like "Ok, well whatever i dont wanna lose weight lol" so it's good to adjust your calories when you hit a plateau.
  • crystalpool2013
    crystalpool2013 Posts: 13
    Try eating about 1800 for a week, you will more than likely see the scale drop. I know it may sound crazy to you, but after eating 1200 calories for so long your body is like "Ok, well whatever i dont wanna lose weight lol" so it's good to adjust your calories when you hit a plateau.

    Thank you! I'll try to eat around this. I think it'll maybe give me more energy too! :)

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