Getting enough calories

breezymom81

Hi everyone, I have been on here for a week and lost 6 lbs so far:drinker: My question is how do you all eat enough calories? When I watch what I am eating I can barely get in my 1200...let alone my exercise calories. Example, tonight I have a spin class...averages 950 calories burned...I will never be able to eat that much! Granted I am a picky eater and don't like a lot of the recommended foods. What are some good suggestions? I am not a big eater, just never ate healthy...that's how I got this way.

Looking for ways to eat enough so that I can loose this wait long term!

justyourtypicalgirl

bump

Gennawest

i never (ok never is probably not the word, but more likely hardly) eat my excer. calories back. I consume anywhere from 1000- 1200 calories a day. And it has worked for me. I never heard about eating your excer calories back until i joined this site. to me it seems contradictive- but that is just me. Ill prob get slammed for saying this comment- but there you have it.... so there. :-}

bethrs

When I have a boat ton of calories to eat I do a few different things-

I sometimes splurge on something I wouldn't normally eat- a bag of M & Ms, some good quality ice cream or rice pudding.

Peanut Butter- this is a pretty good way to take out 200 calories at a time, and it's healthy so you don't have to feel too bad about it.

If I know I have something coming up that will burn calories, I eat more earlier in the day- so if I know I've got a run later I may eat a bagel (nearly 400 calories) or some extra soup or something so I don't have to eat all the calories after the work out.

HTH

Pandorian

To get extra calories but continue eating healthy you want calorie dense good for you foods like nuts, nut butters, avocado and similar items.

breezymom81

I have heard it before because you don't want to big a deficit, it can cause your body to go into survival mode and hold everything....I just can't seem to do it!

kdiamond

Are you wearing something that tells you that you are burning 950 calories? It could be a little overestimated. I would start with eating half of what you estimate you burn. But you definitely need to eat more than 1200 on days you do spinning, no question about it.

breezymom81

Are you wearing something that tells you that you are burning 950 calories? It could be a little overestimated. I would start with eating half of what you estimate you burn. But you definitely need to eat more than 1200 on days you do spinning, no question about it.

No I'm not but the estimated burn for the spin class is actually like 1200 so I have toned it down a lot... I currently eat very little of the burn calories....

ajostraat

Try keeping healthy snacks you enjoy on hand and snack through the day. I tend to keep peanut butter, trail mix, crackers, and raisins on hand. On days when I know I'm going to have a hard workout (like today), I'll consume the majority of my calories by 3, and treat myself to a Snicker's about 3 hrs before my workout. Rarely do I ever feel like eating after a workout.

Gilbrod

Try eating some nuts like almonds. Or trail mix. My wife eats like a bird, and when she wants the calories, but not in an unhealthy way and in small amounts, she munches on a 1/4 cup of almonds. hope that helps and good luck.

rkquade

Carbs, in most forms, are higher in calories, so they should help with achieving your calorie intake and help to fuel you for your spin class. Good choices are oatmeal, brown rice, Kashi Go Lean cereal, whole grain bread, etc. Just focus on consuming the majority of your carbs in the morning and at lunch and lower at night. Also, if you need more protein, you could supplement with protein shakes. Most are of moderate calorie level (200 - 300) if consumed post workout or as a meal replacement. If you need more calories, mix protein powder with milk to up the calorie and protein intake. I have no problem hitting my calorie goals by eating 6 times a day. Granted, my average intake stays around 200 to 300 calories depending on the meal (except for breakfast is higher) and the timing of my workouts, so they are smaller meals. Hope this helps.....I've included the breakfast that I'm loving at the moment. It comes in between 380 to 480 calories, but it keeps me going all morning and is nearly 40 grams of protein.

Cookie Dough Portage
1/2 cup Rolled Oats (150 calories, 5 grams protein)
1 Scoop Protein Powder (I use Syntha 6 Chocolate Milshake) (200 calories, 22 grams of protein)- any flavor you like.
1 Tbsp Smuckers Natural Chunky PB (Optional) (100 calories, 4 grams protein)
1/4 to 1/2 cup Liquid Egg Whites (1/4 cup 30 calories, 6 grams protein)
1 Tbsp Water

Cook rolled oats with 1 Tbsp water for 1 minute (oats will still be firm) in microwave. Mix in protein powder, peanut butter and egg whites. Eat warm or cool for a no bake cookie taste.

Ariyasnow1

I had the same problem at first, and I even thought the same thing! It’s a learning experience for sure, but you can do it by adjusting your eating habits. It took me a couple weeks to figure things out and change up my meal plans; even then, I still have trouble some days, But I found having plenty of nuts and avocados around to snack on helps add in extra calories when need be.

From what I researched and read, 1200 cal. is already very low for an adult human (not trying to lose weight) to consume on a daily basis. MFP already estimates your calories deficit, which you don’t want falling past 500 cal. or you risk forcing your body into 'starvation mode'. If you know you will be working out and burning a lot of calories, I would suggest adjusting your meals -prior- to the work out. I found I could snack a little after a workout(I normally work out in the evening after dinner) but I couldn’t eat a whole meal, so I adapted. Instead of eating a 300 cal. breakfast, I try to eat a 400-500 cal breakfast and a 400-500 cal lunch...ect. You don’t want to go past your 500 deficit; this is why, in theory, you want to consume back your work out calories if you use MFP. Check your MFP goals, and see what your current deficit is (This all depends on how active you are throughout the day, ect).

I also have the mind set of do what your body tells you to do. If you’re hungry, eat. If you’re not hungry, don’t eat. I also wouldn’t consume a lot of calories by eating processed/high fat/sugary foods such as fast food or a huge plate of pancakes topped with corn syrup, but I can tell you I have personally felt the effects of being on this 1200 cal. diet plan, working out, and then not meeting my MFP calories for the day…Man, talk about feeling sick and burned out afterwards!

Good Luck!

redhead91

i never (ok never is probably not the word, but more likely hardly) eat my excer. calories back. I consume anywhere from 1000- 1200 calories a day. And it has worked for me. I never heard about eating your excer calories back until i joined this site. to me it seems contradictive- but that is just me. Ill prob get slammed for saying this comment- but there you have it.... so there. :-}

I definitely agree. I had never ever heard of that before MFP. To me it just discourages me from excercising because instead of doing it to lose weight, it feels like I'm just doing it to eat more!