Can't meet my calorie goal

HaelaBaer

I track everything, but seem to always fall short. Trust me, I'd love to toss a chocolate bar or slice of cake back, but I'm setting goals for life, making this a habit not a phase. My big concern has always been skipping meals, and I'm definitely eating 3 times a day now, and trying to grab snacks too.

What should I be doing? I am trying to build up my gym time so I'll be burning more calories, which will create an even bigger deficit. And I can't sleep more than 4 hours at a time.

Does anyone have advice?

auddii

You're never going to eat cake again? There is no reason to label foods as bad or cut them out of your eating habits just because you are "making a life change". One of the best ways to keep your eating sustainable is to eat the treats that you enjoy in small amounts.

That said, if you are looking to add more calories from "healthy" foods, cook veggies in oil, eat nuts or nut butters, add bacon or avocado to salads, etc.

gsheppy

Can't see your dairy can't tell what your eating. If you just started it's gonna take some time to get the hang of it. Are you over or under your intake?

I have to say for myself. Everyday is a challenge to balance my calories with working out and my busy family life. It's a journey. Good luck.

HaelaBaer

Thanks! I updated my diary so it can be seen.
Right now I'm trying to get used to no sweets unless they are healthy. I'm seeking alternatives for that yummy cake! Mmmm...cake.... I'll never be able to give it up for good.
I have tried nuts for their crunch and protein. But sodium is really high for them. Still, they are something I'd happily eat more of.

Is there a moderately good for you snack? Should I try a bowl of cereal at night?

buzzcogs

Don't know.

SuperC_85

I stock up on denser foods.
Peanut Butter (omg this is a daily thing to get me to my calories)
Avocado
Oils (for cooking good 120 calories there)

Otherwise I get my calories up with beer or chocolate :happy:

Edit to add: Oh my word I just had a look at your diary, that is insane 800 calories a day!!

npostemni

I'm sorry but I'm still a little confused why you can't have chocolate or cake. I eat whatever I want pretty much whenever I want (in moderation of course) and I'm having no problem meeting my calorie goals and losing weight. Maybe try for unsalted nuts or a protein shake for extra calories. You can also try making a smoothie with a serving of peanut butter in it and/or some protein powder in it. That gives you some extra protein (which makes you full) and extra calories.

GiveMeCoffee

You say you are trying to make permanent changes in your life, so wouldn't that mean finding ways to include the delicious cake into a well balanced diet?

Also you do not have to eat 3 meals a day and snacks if that's not what you enjoy. I eat 1 or 2 meals a day because I enjoy larger meals and it works perfectly for my lifestyle.

Learn portion control, moderation and stop believing all the old weight loss myths that you have to restrict things from your diet, make them fit into your day

HaelaBaer

Peanut butter sounds awesome!

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angieroo2

I would replace your lunchtime shake with real food (soup, sandwich, salad, last night's leftovers).

Meal replacement shakes shouldn't be a permanent part of your diet.

nicolemviolette

Try trail mix! Thats pretty healthy and kinda high in calories as well. Only 1/4 cup has like 120 cals.

TavistockToad

I track everything, but seem to always fall short. Trust me, I'd love to toss a chocolate bar or slice of cake back, but I'm setting goals for life, making this a habit not a phase. My big concern has always been skipping meals, and I'm definitely eating 3 times a day now, and trying to grab snacks too.

What should I be doing? I am trying to build up my gym time so I'll be burning more calories, which will create an even bigger deficit. And I can't sleep more than 4 hours at a time.

Does anyone have advice?

so you're never going to eat a chocolate bar or slice of cake again?

Samstan101

i peeked in your diary. You are doing 1200 cals, and not only that you are doing it in a very extreme way.

1 lettuce leaf for 4 calories and meals replaced with weight loss shakes?

People who want to eat more calories do so without coming on here to whine about how they just possible cant.

It is easy instead of one lettuce leaf have 2, instead of 1/4 cup oates have a 1/2 cup.

Eat a whole avacado ir handful of nuts.

See you in a few weeks when you start wondering why your 1200 calorie diet is failing you.

Pretty much this. I work out most days (usually for around 30-40mins), am eating 1900 cals a day and am losing an average of 1.25lbs-1.5lbs a week. I have chocolate pretty much every day except at a weekend when I have beer instead! I also eat loads of veg and lean meat and have done for a year now. I could cut cals slightly lower to lose a bit quicker but have founda lifestyle that is sutainable - everything in moderation with no 'bad' or 'good' food categories. Only meal replacement type of thing I do is a protein shake with a granola bar for breakfast because I have breakfast at work straight after the gym so don't have time to be boiling eggs and no way of making toast. Otherwise its real food all the way so I don't get hungry.

sammama5

I sometimes have the same issue as you are having. :-) I want to keep the calories up to goal so I don't send myself into starvation mode.
I saw in your diary that you specifically watch sodium and sugar, but have you thought about iron and calcium too? I'm not a slave to the percentages set up on here, but I try to keep it close and watch for more of the things my body NEEDS rather than being focused on not getting too much of the "bad" stuff.
After dinner, when you're logging, check to see how you've done as far as getting your calcium and iron in addition to your other categories. That could point you toward some plain greek yogurt (I mix mine with a little honey or fresh/frozen fruit where I can control how much sugar goes into it) or unsalted or raw nuts.
As far as cake, making it from scratch can really help with keeping the sugar and sodium down. Using pumpkin or applesauce in it can also help cut back on the fats. Sometimes you have to experiment to find a good recipe that is satisfying and the right flavor, but it's better than saying "I can't eat cake"

HaelaBaer

i peeked in your diary. You are doing 1200 cals, and not only that you are doing it in a very extreme way.

1 lettuce leaf for 4 calories and meals replaced with weight loss shakes?

People who want to eat more calories do so without coming on here to whine about how they just possible cant.

It is easy instead of one lettuce leaf have 2, instead of 1/4 cup oates have a 1/2 cup.

Eat a whole avacado ir handful of nuts.

See you in a few weeks when you start wondering why your 1200 calorie diet is failing you.

I had one lettuce chopped and added with my spinach. Spinach is better for me, but I like a variety of greens. The food diary can be clunky sometimes. I had a meal replacement shake one day because I was very busy. I should have added that I tossed fruit into the shake but I forgot. Perhaps part of my problem is not measuring everything, which I will try to do from now on also. I do get hungry sometimes.

I think it's important to be supportive of other people and encourage them when they post about their journey. Weight loss, weight gain and weight maintenance can be a struggle for some people, and sometimes you don't have the option to talk to a nutritional specialist. Also, being over weight can wreak havoc on your self esteem. Sometimes people are over weight or underweight because of stress, illness or other sensitive issues. MFP is supposed to be a resource for us to help each other.

I appreciate your response but could do without the condescending tone. Thanks.

allbarrett

Your diary has entries like I lettuce leaf, 0.1 cans of peaches (how do you measure that?) or 5 blueberries. If you are looking to increase calories to something maintainable, I would consider looking at the portion sizes (who can eat 5 blueberries...you have the strength of 10...I can't eat fewer than a handful at a time!). As others mentioned, meal replacement shakes can be replaced by real meals: soup, salads, sandwiches. PB on celery is a nice snack (and a tbsp of PB is around 100 calories and contains some decent fats, almond butter is even better).

Check out yogurt (Greek yogurt is supposed to be especially good for you) with or without fruit (you can always add fruit to the plain stuff) too. Cheese, lean meats (chicken is popular...I admit, I like steak though ), etc. Your diary shows a really aggressive approach to cutting down on your intake and it might not be sustainable (or make you happy in the long run, and if you don't enjoy the food you are eating, you might find there are temptations you simply cannot resist).

Snow3y

track macros, not calories

HaelaBaer

I think a yogurt at night would be awesome too. Or maybe as a pre workout snack.

My husband has been very aggressive on his plan, so I eat with him. He needs to lose a lot more than I do, but I'd feel guilty if I baked a cake and he couldn't eat it! I plan to try and do a strict diet for 4 weeks, and then set a realistic goal which includes home made good stuff and not pre packaged noms.

TavistockToad

the OP doesnt log everything accurately, so is probably eating at least the 1200 she should be.. panic over...

OP, if you want MFP to work, weigh and measure EVERYTHING!!

Railr0aderTony

.
Right now I'm trying to get used to no sweets unless they are healthy.

There is your problem, Its not your calories, its your Attitude towards food. Eat the way you plan on eating for the rest of your life.

GiveMeCoffee

i peeked in your diary. You are doing 1200 cals, and not only that you are doing it in a very extreme way.

1 lettuce leaf for 4 calories and meals replaced with weight loss shakes?

People who want to eat more calories do so without coming on here to whine about how they just possible cant.

It is easy instead of one lettuce leaf have 2, instead of 1/4 cup oates have a 1/2 cup.

Eat a whole avacado ir handful of nuts.

See you in a few weeks when you start wondering why your 1200 calorie diet is failing you.

I had one lettuce chopped and added with my spinach. Spinach is better for me, but I like a variety of greens. The food diary can be clunky sometimes. I had a meal replacement shake one day because I was very busy. I should have added that I tossed fruit into the shake but I forgot. Perhaps part of my problem is not measuring everything, which I will try to do from now on also. I do get hungry sometimes.

I think it's important to be supportive of other people and encourage them when they post about their journey. Weight loss, weight gain and weight maintenance can be a struggle for some people, and sometimes you don't have the option to talk to a nutritional specialist. Also, being over weight can wreak havoc on your self esteem. Sometimes people are over weight or underweight because of stress, illness or other sensitive issues. MFP is supposed to be a resource for us to help each other.

I appreciate your response but could do without the condescending tone. Thanks.

Support comes in many forms, and you don't have to talk to a nutritional specialist to lose weight, and you can lose weight while dealing with illness. That response was helpful, just because it was the brutal truth does not mean it was not supportive.

You didn't gain weight by not being able to eat at least 1200 calories so sorry not buying the fact that you can't eat at least 1200 now. Stop buying into the old myths, stop trying to be so restrictive, and remember support is not people agreeing with you, its giving you the facts and the truth.

beautifulwarrior18

That's because you aren't eating enough nutrient dense food (ie. beans, nuts, meats, rice). Eat more of those and you'll get more calories while eating less.

VeronicaG2B

If you eat more normal everyday foods, instead of diet foods, it will ne easier. You want to build habits for life, so eat like your going to eat for life instead of shakes and lettuce. That will help you meet your calorie goal.

HaelaBaer

I like beans and rice too. They are good to add into salads. I could probably add more to my plate while putting very little onto my husbands plate to balance my defecit.

Great ideas all, thanks!

HoneydewLouu

Eat healthy calorie dense foods; nuts, avocado's, seeds, dried fruits...

Chuck in an extra serving of rice or potatoes with dinner, or have an extra piece of toast with breakfast.

Increasing calories doesn't mean you have to turn to crap food. You can meet your goals while filling up on healthy options!

lizzyclatworthy

This may not be helpful but am a bit advocate of cake (it's entire reason for existing is to be eaten, do you seen how cruel it is to not eat cake?)

What about some healthier cakes?
banana and walnut loaf or muffins? I have an amazing recipe for banana walnut and bran muffins for when I need.. erm... movement
my SIL makes zucchini bread which is lovely

other than that... increase your portions, have a look at other peoples diaries?
I dunno, I just eat cake!

PhearlessPhreaks

i peeked in your diary. You are doing 1200 cals, and not only that you are doing it in a very extreme way.

1 lettuce leaf for 4 calories and meals replaced with weight loss shakes?

People who want to eat more calories do so without coming on here to whine about how they just possible cant.

It is easy instead of one lettuce leaf have 2, instead of 1/4 cup oates have a 1/2 cup.

Eat a whole avacado ir handful of nuts.

See you in a few weeks when you start wondering why your 1200 calorie diet is failing you.

I had one lettuce chopped and added with my spinach. Spinach is better for me, but I like a variety of greens. The food diary can be clunky sometimes. I had a meal replacement shake one day because I was very busy. I should have added that I tossed fruit into the shake but I forgot. Perhaps part of my problem is not measuring everything, which I will try to do from now on also. I do get hungry sometimes.

I think it's important to be supportive of other people and encourage them when they post about their journey. Weight loss, weight gain and weight maintenance can be a struggle for some people, and sometimes you don't have the option to talk to a nutritional specialist. Also, being over weight can wreak havoc on your self esteem. Sometimes people are over weight or underweight because of stress, illness or other sensitive issues. MFP is supposed to be a resource for us to help each other.

I appreciate your response but could do without the condescending tone. Thanks.

Support comes in many forms, and you don't have to talk to a nutritional specialist to lose weight, and you can lose weight while dealing with illness. That response was helpful, just because it was the brutal truth does not mean it was not supportive.

You didn't gain weight by not being able to eat at least 1200 calories so sorry not buying the fact that you can't eat at least 1200 now. Stop buying into the old myths, stop trying to be so restrictive, and remember support is not people agreeing with you, its giving you the facts and the truth.

OP, if you want to make this a sustainable change for the long-haul (which is wise) you need to figure out how to enjoy the things that made you overweight, but do so in moderation. If, after eating clean and healthy all day, you have 400 calories left, there's no reason not to enjoy a serving of good quality dark chocolate, or some ice cream. I eat Lindt Excellence dark chocolate almost every night. usually not a whole serving, but each square of delicious swiss chocolate is 50 calories. Pair that with some peanut butter, and you've got a wonderful snack to get you to your goal. Also, more protein- don't be afraid of it; eggs, yogurt, cheese, beans/legumes are all great additions to what you're eating.

I'll add that you probably need to be eating more than 1200 calories a day. Maybe not, and maybe once you're actually netting 1200 calories, you'll be fine, but I'm going with the person who snarkily predicted you'll be back wondering why you're not losing. 1200 is hard to sustain. Just for ****s and giggles, play around with your goal settings- see what it would be to maintain, to lose .5lbs, 1lb…. see what your calorie goals would be. You might be surprised.

Best of Luck

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lizzyclatworthy

There's a whole thread right now on what people have given up because it's so calorie dense...things like hummus, peanut butter, wine, chocolate, etc. go look at that thread and eat some of those things. 1200 calories is just so stupid ridiculously low that it's ridiculous. I eat that for lunch. I can't understand how any human that has gained weight in their life to a point where they come here to lose, and then complains about how they can't eat 1200 calories. It's just absolutely ludicrous. You should be having the exact opposite problem. I can't fathom. And, I even further can't fathom why people start posts about it. I expect to see, "OMG, how do you guys eat only 1200 calories? I'm starving." That is a more productive conversation and makes more sense. And you would probably get more help from people that can sympathize with you about that.

I did it for months because my previous experience of losing weight was essentially starving myself. 1200 felt manageable after that.
I should have come to the forums earlier, I would have been so much happier. I had real trouble getting my head around why it was unsustainable. I just did not want to listen.
I am so much happier and I feel like I am letting go of unhealthy attitudes towards food.
(from my experience and that alone) it's fear, it's not that they can't eat 1200 calories they are afraid to eat them or to eat something until they feel full because the weight loss industry has conditioned us to believe that losing weight is hard but must be done as quickly as possible!

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