maintenance

schnarfo

I realise there are lots of posts on this already however...

I am struggling to eat all my calories in order to maintain my weight: 1700 plus exercise calories and i go to the gym most days. I just feel so tired all the time so i know i need the extra calories but i have no idea how i can get them into my diet when i already feel full all the time from my meals.

sarahliftsUP

Try sneaking in some higher calorie food -- healthy ones!

- almonds
- avocado (for spreads in sandwiches, wraps, or used in dips)
- granola in yogurt
- protein whey

I'm sure other people have suggestions as well!

cem789

drink them? milk? fruit juice?

somigliana

I totally hear you. I've been in maintenance since July and eating 1850cals plus exercise cals is harder than it sounds when you're eating 'clean'.

I've gone for more healthy fats and aiming for 450-500cals for my main meals with snacks in between. Also eating things like salmon instead of white fish and having red meat once or twice a week works for me.

You're welcome to have a look at my diary (ignore this weekend--we were away and I ate too much sodium and icecream, LOL).

*edit for horrid spelling mistook!

smuehlbauer

Who set that calorie amount? MFP?
There isn't going to be one number that works for everyone.
If that is too much for you , and you can maintain with less calories, drop to less.
I know that I'm maintaining at my 1490 - I'm thinking this is where my body is happy at.

If you have to eat 1700 to maintain - try drinking them, like some suggested. Milk, juice. Beer. Haahaa.
Avacados, nuts.....
Good luck. That is a lot to eat before exercise calories.
I'd be stressed too. Sorry!
:flowerforyou:

eveunderground

If you were previously buying low cal or low fat versions of anything, you could start buying the regular full fat versions instead, and as others mentioned add in things like olive oil, nuts, nut butters, dried fruit, and other calorie dense foods into your diet to get in the extra calories without creating too much additional bulk in your meals.

somigliana

There isn't going to be one number that works for everyone.

Agreed. Maintenance calories calculated will vary depending on height and weight.
I've found that I was still losing weight, very slowly, set at a sedentary level and logging all my exercise.
Currently, I'm trying the "slightly active" setting and still logging all exercise.

schnarfo

i can easily manage around 1500 but with exercise on top i end up still losing, all be it really slowly. Thank you everyone for your suggestions, will have to try and take them on board. I end up being around 400 short a day.
I am 5'6 and at 109lbs I feel I am too thin now... so Im trying to find that balance between not being stuffed silly and not losing any more weight. An obvious idea would be to stop going to gym so much but... I love it lol.