The Calorie Roller-coaster

CirrusMoth

After almost a month logging on this site, I think I can say with confidence that I know how I got so fat. It isn't just a lack of sufficient regular exercise (though a contributor), it's how I eat. Now I know what you're going to say: eat healthier, and yes, I have realized that I eat a lot of processed crap. Partly this is due to a tight budget and fresh veggies, though wonderful, are costly. My problem is the Calorie Roller-coaster.

Some of you may know what I mean.

A few weeks ago I borrowed my wife's heart rate monitor to get a better idea how many calories I burn at work. Apparently, even though I only work part time, I am burning a TON of calories on the days I'm working. I'm averaging 1k-1,400 calories a day. (For those who care, I work at an animal shelter) So this means that I "earn" a bunch of extra calories on those days. Problem is, I haven't been eating any heavier.

If I have a fast food day, I'm likely to go a bit over my calories for a regular day. However, on the day I'm working, it isn't unusual for me to 800 calories UNDER what I should be eating. I've read some articles that say a good tactic for continuing weight loss is to do the over/under routine. Great, I do that without thinking, but too much.

Take today for instance, I've logged my breakfast and lunch and find that I still have 1,129 calories left for the day. Without eating total crap, I'm going to have a hard time bridging that gap.

So here's my questions: for those of you who have trouble meeting your calorie goal, how do you do it? What kind of calorie-dense foods do you rely on? What do you do if you get to the end of the day and find you're short and not very hungry?

skinnyhopes

Nuts and whipped cream
Trail mix

Xaspar

You mentioned fresh veggies being too expensive. A lot of the inexpensive supermarket brand frozen vegetables are very nutritious, and can be steamed of stir-fried without adding extra fats or processing. I know they are not always calorie-dense, but I have to turn to them for my own needs because the 'fresh' vegetables I can find at my grocer, not only are expensive, but they are not really good quality or 'fresh' to me.

Try looking for foods with high fiber or protein densities and nuts are always a good option. I happen to be partial to protein shakes because they are quick, easy and I can tailor the calories by adding things like fruit, adjusting the amount of milk I use (I only use 1% but if I need fewer calories, I add half the milk and make up for it with ice) etc. etc.

If left to my own devices, I would be eating the weirdest combination of food calories and very inconsistent with my caloric intake. That's why I love this site so much!

ms_debbieg

My doctor pointed out to me as long as I'm eating at least 1200 calories a day if I have extra calories left over at the end of the day those are CALORIES BURNED, not necessarily calories I need to eat. Working on this premise, if I'm not hungry I don't eat just because I have extra calories. I believe it has helped out in dropping lbs., however if I cam hungry the first thing I have to remind myself of is DON'T eat soemthing full of sugar!! I will eat almonds, peanut butter on triscuits, 100 calorie popcorn - something that will fill me up but not overload me with sugar in the evenings.

You mention you turn to processed foods out of a budgetary issue, check the grocery ads, fresh fruit & veggies are definitely in season and on sale every week. Sure I mught have to visit 2 grocery stores or sometimes I just take the ad to Wal-Mart, ours will honor other grocery store ads. If that still doesn't work out for you economically, store brand frozen veggies and fruits are still better than processed foods.

Good Luck on your weight loss!!

cfinks

I found that I started out underestimating my portions; maybe you've got this down and maybe you don't, but personally once I adjusted to the genuine portions I consume I found I come extremely close to my calorie goal. If your work makes you burn SO many calories, can't myfitnesspal adjust your calories needed? Have you listed yourself as very active? And going under calories needed is quite alright as long as youre getting at least 1200. Try eating basically the same thing for a few days (not one type of food for all your meals; just the same food for each meal) to maintain some stability and control your eating habits a little bit. That way, you know youre getting the same amount of calories each day (whether over, under, or just right) and can learn how to create that deliberate Calorie Roller Coaster effect.

Stacey765

Personally I use Nutiva, hemp shake, I add bananas, Almond milk, yogurt, frozen blueberries or frozen strawberries (whichever i have on hand) It is like 500 calories. I drink this at work, I talk to alot of customers during the day, so it's easier to drink then eat sometimes! And the bananas I use, I buy fresh and then when they start to get too ripe, (when my family won't eat them anymore) I cut them up and freeze them, so I can use them in my blender. I love it!

CirrusMoth

If your work makes you burn SO many calories, can't myfitnesspal adjust your calories needed? Have you listed yourself as very active? And going under calories needed is quite alright as long as youre getting at least 1200.

Thing is, I'm currently using the "sedentary" settings. Although I burn a lot at work, I'm only part-time. Other than weekends and holidays, I'm basically a slug. I've been taking long walks everyday to try and build myself up, but I'm not sure if all that boils down to "active." Maybe "lightly active?"

CirrusMoth

Nuts and whipped cream
Trail mix

Together? *laughs*

I do love nuts. My wife bought me a bag of pistachios (my fave) as a calorie filler. Only thing is they kill my already less-than-healthy sodium intake. Gonna have to buy some unsalted peanuts maybe.

CirrusMoth

Personally I use Nutiva, hemp shake, I add bananas, Almond milk, yogurt, frozen blueberries or frozen strawberries (whichever i have on hand) It is like 500 calories. I drink this at work, I talk to alot of customers during the day, so it's easier to drink then eat sometimes! And the bananas I use, I buy fresh and then when they start to get too ripe, (when my family won't eat them anymore) I cut them up and freeze them, so I can use them in my blender. I love it!

Bananas are about the only fruit I don't like, but I get what you mean about drinking. I tend to like Carnation Instant Breakfast shakes for breakfast, especially before work. I don't like to eat when I first get up (prefer to wait an hour or so), but milk is fine. That way I can get some calories in BEFORE I go off to burn like crazy. :-)

I've never heard of Nutiva...how is it?

adhillman01

A few weeks ago I borrowed my wife's heart rate monitor to get a better idea how many calories I burn at work. Apparently, even though I only work part time, I am burning a TON of calories on the days I'm working. I'm averaging 1k-1,400 calories a day. (For those who care, I work at an animal shelter) So this means that I "earn" a bunch of extra calories on those days. Problem is, I haven't been eating any heavier.

Unless your wife's HRM was a body bugg or body media those numbers are not likely to be accurate. The calorie counter on HRMs is not intended to be used to get an all day calorie count. It only works when you're doing aerobic exercise. Also, if you are using her HRM during exercise it needs to be reprogrammed to your settings to get an accurate count.

CirrusMoth

A few weeks ago I borrowed my wife's heart rate monitor to get a better idea how many calories I burn at work. Apparently, even though I only work part time, I am burning a TON of calories on the days I'm working. I'm averaging 1k-1,400 calories a day. (For those who care, I work at an animal shelter) So this means that I "earn" a bunch of extra calories on those days. Problem is, I haven't been eating any heavier.

Unless your wife's HRM was a body bugg or body media those numbers are not likely to be accurate. The calorie counter on HRMs is not intended to be used to get an all day calorie count. It only works when you're doing aerobic exercise. Also, if you are using her HRM during exercise it needs to be reprogrammed to your settings to get an accurate count.

I didn't use it for an all-day count; only when I was working (wrestling dogs, scrubbing, ect). I even made sure to subtract my "calories burned from daily activity" to get a more accurate number. We also made sure to program in my data so the readings would be right.

As for the type, it's just a heart rate monitor. Strap around under the bra, data to the programed watch-things. I'm less familiar with the weight-loss tech gear. More my wife's thing than mine. I know hers is a nice brand, but I have no idea what a "body-bug" or "body media" even are. :-)

I've found that in general, I burn more calories doing the same activity (on our walks), than my wife does. I guess it has something to do with me being 50lbs heavier than her and in general, being less active normally.