Burning more calories & keeping at 1200
svgaedtke
Posts: 69 Member
I am having a really hard time this week, I am burning much more calories, But can't/ don't feel hungry enough to eat them up... Today for example, I burned 700 some calories, bow my net is under 600, How am I supposed to get them back up to 1200, when I'm not really hungry, and it's 9pm?
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Replies
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Try a handful of nuts. Protein, fiber and healthy fats. Get unsalted if you're worried about your sodium.0
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I'm with you, I have over 800 cals left to eat and I'm stuffed. I'm going to have a glass of milk and maybe a little something else if I can, but I'm not going to stuff my face full of calories when I'm not hungry. Sometimes I wonder if it pays to burn so many calories during a day and then be expected to at least half of it.0
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protein shake after the work out for recovery of muscles can get you 300 or so added back on if you pick a good one.0
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Your world won't end if you have one day under your caloric goals. Sometimes there are just days when we arent hungry. The key is to plan for things like this and stock some high-calorie, low quantity things in your house. One year when I was having trouble eating enough (stress) and working out 3hrs a day (sports), my nutritionalist would make me drink Muscle Milk or Ensure once a day to keep myself in a healthy zone. Foods like that which are high in protein etc. are probably best... give it a try next time0
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Focus on getting nutrient dense foods. Some good quick boosts for evening snack:
Peanut butter
Glass of milk
Yogurt
Cottage cheese
Nuts (Almonds are great)
protein bar/shake
As for today, don't worry about making up all of them, but try to get a little snack. And then start working on getting more cals earlier in the day tomorrow. Try to eat 5-6 small meals a day - easier than 3 big ones when you're trying to up cals - and make sure you're getting enough lean protein, good fats, and good carbs. Good luck to you!0 -
If you are planning on working out in the evening, you should fuel appropriately throughout the day. I, for example,workout according to a running training program and my long runs are on Wednesday nights- they last about 1.5-2 hours (6-10 miles). Which is 700-1000 calories all said and done. I have a bigger breakfast (by about 1-200 cals), bigger lunch (by 1-200), an extra snack, and eat dinner, usually after my run for my remaining 5-600 cals. If you plan ahead for your workouts, it will be much easier to eat your daily minimum and fuel your body well.0
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Don't sweat it if it's for a day. Consistently doing that will create greater chances of your body's metabolism to drastically reduce. And therefore rebounding by holding onto every calorie - usually referred to as "starvation mode," as much as I don't like the layman's term. But everyone's body acts differently. Most people's metabolism becomes negatively affected and some others' don't.
This is just using myself as a rare example, so I'm not recommending it by any means; but I'm usually at a negative net calorie intake for my workout days [which is almost everyday], but that's what I do because it's my body and it got used to such a deficit. I've already taken into account the rebound effect. It hasn't happened for me. Not saying that it can't or won't happen one of these days, but even after a rest period of consuming more than my normal daily requirement for consecutive days, my body actually lost some weight.
Still, my initial response holds true. If it's just for the day, and you're going to bed. There's no need to worry about having such an increased intake all at once. It's that increased intake that will probably create the negative effect.0
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