Scared to up my calories

JengaJess

So when I first started using MFP, I was limiting myself to 1,300 calories and eating maybe 1,450 on days I worked out. I burn at least 500 calories every time I go to the gym and I go at least 5 times a week.
I lost 4 lbs quickly. I was ecstatic. And hungry. And didn't look any slimmer.
After doing a lot of research on here, I realized I just wasn't eating enough. I'm a 23 year old female, between 5'9" and 5'10" and weighing about 173 lbs. Pretty much everything I was reading was telling me to eat more.
So I slowly increased my calorie intake to about 1500, eating around 1600 on days I exercised. I haven't lost any weight since, but I've definitely lost inches. My clothes are looser and I've been taking pictures and have noticed a difference.
But my trainer at the gym helped me calculate my BMR and concluded it was about 1650.
He told me I should always be eating at least 1650, if not more because even when I'm not working out, I walk a lot and I enjoy moving around. He told me I should be aiming for 1700, eating 1900- 2000 when I work out.
Pretty much everything is telling me this is true.
But I'm just really struggling to believe it. I've grown up around weight obsessed women, have always struggled with my weight and just have a hard time allowing myself to believe that eating more will help me lose weight.
I guess I'm just looking for some success stories, some advice on how to eat these extra calories wisely and some reassurance that by increasing my caloric intake, I will see success.
Anyone experienced/ experiencing something similar?

WBB55

Don't be scared

Just up them slowly. You should definitely try to eat the 1650, total in calories, at least. You might not lose anything for another couple weeks, but then after that it will start dropping slowly.

Ok?

deksgrl

There are many many ladies here who are both shorter and older than you who eat more than that and still lose weight.

http://www.myfitnesspal.com/topics/show/506349-women-who-eat-more-than-1800-calories-a-day

JengaJess

There are many many ladies here who are both shorter and older than you who eat more than that and still lose weight.

http://www.myfitnesspal.com/topics/show/506349-women-who-eat-more-than-1800-calories-a-day

Wow thanks for this. I've only been on MFP for a month and I do a lot of message board lurking, but I hadn't come across that thread. There are a lot of women on here (especially on my FL) and in my life in general who are really restricting themselves so it can be hard to trust that this works. I'm excited to look into it. Thanks again!

deksgrl

Here is a group you might be interested in too. Maybe find some friends eating more:

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

Francl27

Wow, a trainer who actually seems to know what he's talking about. I'm impressed! But seriously, just do it!

ottermotorcycle

Well I for one am glad you found the truth. It's really difficult to imagine, but take it this way - you get to eat more, more of the things that you like, and stress less about dieting. You like moving around and going to the gym is good for you regardless of weight loss. What is the worst thing that can happen? You remain at the same weight? You lose more inches? You feel healthier and more energetic?

You CAN do it! I'm eating 2000 calories a day and not working out all that vigorously (I hate cardio) and nothing horrible has happened yet

JengaJess

Wow, a trainer who actually seems to know what he's talking about. I'm impressed! But seriously, just do it!

Hahaha. I didn't realize my trainer was a rarity until my mom told me about a trainer she met with who advised her to eat only once a day...

silverinc13

I'm 5'4", 138-140lb (depends on the day lol) and 29. I eat - at a minimum - 2050 cals a day. I lift 3-4 times a week and do cardio 3-4 times a week, have a desk job but try to move around and do things to be active when I'm not stuck in a chair. I could 100% eat tons more all the time, and sometimes do to support my lifting. You may notice an initial bump in your weight but then it will settle back down (and probably go down more). Give it a go. Food is awesome.

JengaJess

Thanks everyone for the advice. I'm excited to be able to eat more, just a little nervous haha.
I'm definitely going to search around for some more friends who are eating more. It's kind of hard only having MFP friends who never eat more than 1400 calories.
I have one last question for anyone who might see this.
How long should I hold off on weighing myself? I expect that there may be some initial weight gain, and I don't want to witness it because I know it'll discourage me. I'm going to stick with judging my progress on my physical ability, my body, and some pictures. But eventually, I would like to see some weight come off. Should I give it a month before I hop back on the scale? Less? More?

silverinc13

Give it at least two weeks, somewhere between 2-4 weeks. See how your clothes are feeling and how you're feeling as well. Don't pick that day where you feel chubby and gross and then hop on the scale, wait a few weeks or so and then when you're feeling good hop on and see how it's going!

I highly recommend adding lifting to your workout routine as well if you aren't already. It will do wonders for your body

pukekolive

bump

lknjohnson

bump.

JengaJess

Give it at least two weeks, somewhere between 2-4 weeks. See how your clothes are feeling and how you're feeling as well. Don't pick that day where you feel chubby and gross and then hop on the scale, wait a few weeks or so and then when you're feeling good hop on and see how it's going!

I highly recommend adding lifting to your workout routine as well if you aren't already. It will do wonders for your body

I started doing some light lifting a little over a month ago, and I'm working with my trainer. For the past 2-3 weeks I've been doing some more heavy lifting and I think it's the main reason I'm seeing so much change in my body. Also I love it WAY more than cardio haha.

AliceDark

Give it a couple of weeks, and keep taking measurements or progress pictures or whatever you're doing. You're really looking for a weight loss range, not an exact number of calories, so even with the extra 50-100 daily calories you'll probably still well within that range.

I know what you mean about being surrounded by women who are constantly trying to restrict calories. It used to be triggering for me, but now it just makes me angry! Calories are just fuel, so why in the world should I have to try to run on as little fuel as possible, just because I'm a girl? Forget that. You deserve to be able to feed yourself enough to get through the day without feeling like you're running on fumes.

deksgrl

You will have more energy and you will be able to progress better with the lifting when you are eating more.

albayin

I'm 5'4", 138-140lb (depends on the day lol) and 29. I eat - at a minimum - 2050 cals a day. I lift 3-4 times a week and do cardio 3-4 times a week, have a desk job but try to move around and do things to be active when I'm not stuck in a chair. I could 100% eat tons more all the time, and sometimes do to support my lifting. You may notice an initial bump in your weight but then it will settle back down (and probably go down more). Give it a go. Food is awesome.

this is like music to my ears...thank you~

edit: saying this because I have a very similar weekly routine like yours but I have been eating much less without any positive result for over a year...

FitGeekery

You've been given a lot of sound advice, so I just wanted to throw in a "Yay, go you!" sentiment XD Figuring out what doesn't work for you and being open to try something that might is a great step to take.

I had the same struggle for in the beginning, listening to diet/low-calorie obsessed chatter at work. It didn't take long to realize that when I eat 1200 cals a day I want to choke someone. Some people at work were trying to eat less, end up bingeing, getting next to no results and/or gaining weight back very quickly. Decided it was time to figure out a healthier and sustainable way for me to meet my goals and be able to maintain them.

albayin

Here is a group you might be interested in too. Maybe find some friends eating more:

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

I read through the thread you posted. It was inspirational for sure but I also noticed that the most posters were bigger to begin with and it made sense for them to eat "more" to lose. I am more curious about those who are in normal range (maybe on the higher end) but eating more to lose more...

suziepoo1984

Yes, increase your calories- if you are measuring and weighing your food and diary is very accurate! We tend to usually under estimate what we eat:)
Also go by the results. Give each intake at least 3-4 weeks to see the results and decide based on that.

deksgrl

Here is a group you might be interested in too. Maybe find some friends eating more:

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

I read through the thread you posted. It was inspirational for sure but I also noticed that the most posters were bigger to begin with and it made sense for them to eat "more" to lose. I am more curious about those who are in normal range (maybe on the higher end) but eating more to lose more...

The idea is, whatever height you are, is to eat the highest number of calories you can while still losing weight. For someone who is 5'2" maybe that number is 1800. For someone who is 5'8" maybe that number is 2200. Find your appropriate deficit that gives you a deficit where you aren't starving, but still losing, and you are fueling your workouts. This along with getting enough protein will ensure that you do not lose as much muscle mass. Keep muscle mass is important for both health and cosmetic reasons.

You do not have to eat the minimum amount of calories.

albayin

Here is a group you might be interested in too. Maybe find some friends eating more:

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

I read through the thread you posted. It was inspirational for sure but I also noticed that the most posters were bigger to begin with and it made sense for them to eat "more" to lose. I am more curious about those who are in normal range (maybe on the higher end) but eating more to lose more...

The idea is, whatever height you are, is to eat the highest number of calories you can while still losing weight. For someone who is 5'2" maybe that number is 1800. For someone who is 5'8" maybe that number is 2200. Find your appropriate deficit that gives you a deficit where you aren't starving, but still losing, and you are fueling your workouts. This along with getting enough protein will ensure that you do not lose as much muscle mass. Keep muscle mass is important for both health and cosmetic reasons.

You do not have to eat the minimum amount of calories.

thank you for the details. One thing that confuses me the most is this idea of "eating more to lose more" often sounds conflicting with those advices of "you are eating too much". How many posts we see every day here to ask for help and most of the replies they got is "you are eating too much", or something like "you are underestimate what you eat"...Can someone help me find a good middleground and get a good grip? I am so lost...

cafeaulait7

Here is a group you might be interested in too. Maybe find some friends eating more:

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

I read through the thread you posted. It was inspirational for sure but I also noticed that the most posters were bigger to begin with and it made sense for them to eat "more" to lose. I am more curious about those who are in normal range (maybe on the higher end) but eating more to lose more...

The idea is, whatever height you are, is to eat the highest number of calories you can while still losing weight. For someone who is 5'2" maybe that number is 1800. For someone who is 5'8" maybe that number is 2200. Find your appropriate deficit that gives you a deficit where you aren't starving, but still losing, and you are fueling your workouts. This along with getting enough protein will ensure that you do not lose as much muscle mass. Keep muscle mass is important for both health and cosmetic reasons.

You do not have to eat the minimum amount of calories.

thank you for the details. One thing that confuses me the most is this idea of "eating more to lose more" often sounds conflicting with those advices of "you are eating too much". How many posts we see every day here to ask for help and most of the replies they got is "you are eating too much", or something like "you are underestimate what you eat"...Can someone help me find a good middleground and get a good grip? I am so lost...

It's usually different posters, so you do have to pick a side, so to speak

I say to bump up the calories and try it for a little while (but give it a good enough length of time to get some data). The only real way to figure out what something will do is to do it OTOH, I lowered my calories recently. I found that out by doing different things, too, though. If my body acts like it has been, I'll have to bump them up for at least a little while and then lower them again (if I need to lower again instead of just maintenance).

My body likes things shaken up, apparently, or either I could have just had more patience through a plateau? Either way, it's all good It comes off eventually with most ways of doing it!

AmyRhubarb

Best move I ever made was upping my cals to the proper amount. Try thinking of it that way - giving your body the proper amount of calories and nutrition so it can be the best it can be! Not "upping cals" or "eating more than I'm used to". Don't be afraid - seriously the best thing I ever did, and that was about 2 years ago. Fat and inches came off, I'm still lowering body fat percentage, feel great, look great, wearing smaller sizes than I did all through my 30's (i'm 45 now!).

Do it do it do it!

speedy740

In the same boat, have the fear :-(

mnstovik

I would strongly say it really depends on the person. Personally I cannot eat more than 1400 when I work out otherwise I gain weight. Generally it's best to go off whether or not you are hungry (intuitive eating)

I am 5'7 and around 166. The best results I've seen is eating when Im hungry and that's that. I think that is best for everyone because your body is your body and it will let you know how much energy you need. If you think of food in a form of "energy" your results will definitely be different than everyone else.

calgaryweddingphotographer

I am in the SAME BOAT!!!! I just started. Was on 1200 cals a day or less ....got used to it. Wasn't hungry. NO starchy foods....at all. Unless I caved on a weekend and had pizza.

Very dizzy. Could not lose any weight whatsoever and so so so so so tired.

Posted on here a couple times, read some threads.....upped my calories to just over my BMR by a couple hundred, workout, eat back my workout calories - -- - wayyyyy higher energy, better sleeps for two nights and I am building muscle instead of destroying it when I workout.

I think my body was like "not enough calories yo!" and held onto the fat. I'll probably gain a little before I start losing while my metabolism gets used to it....but yes...have to gradually build more calories into the diet....so full!

I hope this actually works....I know it's scary because it's SO DEEPLY engrained "EAT less and lose!" Will take a loooooong time to get the 20 lbs off....but I'll be at least making muscle. I hope! ^_^

JengaJess

Thanks for the responses everyone.
I'm only on day 2 of upping my calories, but I seriously already feel better. It was easier to wake up in the mornings, easier to make it through the day.
Hopefully in a few months, you'll see my success story
Good luck to everyone on their journey!

calgaryweddingphotographer

It is SO hard to up the calories all at once...takes time. I am stuffed ...constantly. But way more energy. Don't pay attention to that scale either! Look at the changes on your body. Takes 4-8 weeks to see real results. You look FABULOUS in your pictures!!!!

zsm5cd

Bump