Struggling to keep calories up...

DJHolloway

Hi All,
I'm trying to keep my calories around 2000 or maybe just over but am struggling. My typical diet is;

Bfast: 4tblspn Hi Fibre Muesli, 4 tblspn Low Fat Yogurt

Mid Morning Snack: Handful of Walnuts, Espresso

Lunch: Teriyaki chicken salad from Subway

Afternoon snack: Piece of fruit

Dinner: Examples include egg white omelette, Burger patty with salad, Fish with veges

This seems to always equal out to around 1600 calories which is too low. Any thoughts? I'm new at this site so need all the advice I can get

Many thanks,
DJH

jellybaby84

Are you new to trying to lose weight full stop? And, if so, is the diet you posted above similar in amount to what you are used to eating generally?

If that is the case then I would suggest you don't try to force your body to eat 2000 or you might find you don't lose any weight at all and might even gain some?

ambie35

Unless your hungry 1600 is probably fine. The "golden" number around here seems to be 1200, as long as your netting 1200 after exercise you should be fine.
If you are hungry trying adding something extra to breakfast or something else along with your afternoon snack. Nuts are high in good fat are are calorie dense. Also perhaps a glass of milk with lunch.

BigZ486

Try some whole wheat toast with your omelet, or a whole wheat hamburger bun with your burger patty...looks like you're skimping on whole grains.

talysshade

If you do want to eat more, I suggest increasing your breakfast. 4 table spoons of yoghurt and 4 table spoons of meusli really isn't a lot. I know a lot of people can't eat a lot when they just wake up, but breakfast sets your body going and it's usually useful to eat a bit bigger breakfast. Something like a slice of bread can already pack some calories and fiber.

If eating more really is tough, try it on the drinks. A glass of milk will get you a 100 calories right there and it's good for you in other ways, too.

bjohs

Eating healthy doesn't always mean restricting your diet down to just healthy foods. For men, 1,800 calories NET is probably the lowest. If MFP is telling you 2,000, then it is due to your height, age and weight loss goals. Try to eat like you normally do and start focusing on portion control, drinking more water and add fruits and vegetables. It will get easier to adjust your caloric intake once you find the foods that you like. I had 500 calories at breakfast including scrambled eggs with ham/onion/spinach, 12-grain toast, slice of American cheese, 1/2 navel orange and a cappuccino. Feel free to friend me if you would like some ideas. Good luck!

shonasteele

My understanding is that the more weight you have to lose, the higher your calorie deficit can be, so you are probably okay at 1600. I'd say your best bet is to try it out for a week or two and see if you're losing weight and feeling good. If not, make adjustments.

Don't forget to drink lots of water.

Good Luck! And if you want some more friends, feel free to add me. Have a great day!

EmBlazes

You probably just need to add some calorie-rich but healthy options to your day. I choose full fat milk occasionally (although I don't like to drink it all the time), avocado, nuts and oils. You can even do things like add some oil to your smoothie and you will find that you don't even taste it but you are getting your healthy fats in. If it is really not working, as some have suggested you could always lower your daily calorie goal. Keep in mind that if you do lots of exercise you might have to up your calories as well.

rileysowner

While short term this will not hurt your weight lose, in the long run it might. I would suggest adding some healthy fats like a few almonds with breakfast, or some ground flax seed mixed in with what you already eat. I would also suggest eating some protein source with every meal including snacks. Just adding a little here and a little there will quickly add up.

DJHolloway

Hi everyone, thanks all for the great replies. I probably should add that I've been trying to lose weight for a long time without success (but am new at My Fitness Pal). I exercise regularly and eat relatively healthily but just can't shift the weight. Recording what I eat it seems I'm averaging around 1500-1600 calories a day where MFP recommends about 2000 - do you think this could be the problem?

I'm a 36yo guy, fairly overweight but quite active (cardio 5x week)

Many thanks,
DJH

bjohs

Hi everyone, thanks all for the great replies. I probably should add that I've been trying to lose weight for a long time without success (but am new at My Fitness Pal). I exercise regularly and eat relatively healthily but just can't shift the weight. Recording what I eat it seems I'm averaging around 1500-1600 calories a day where MFP recommends about 2000 - do you think this could be the problem?

I'm a 36yo guy, fairly overweight but quite active (cardio 5x week)

Many thanks,
DJH

It is possible. Not eating enough could cause you to stall or even gain. Our bodies need to be fueled every day. If they don't think they are getting enough, they will hold on to any fat to conserve energy for the next time it needs to exert itself (exercise, etc.). Try upping your calories 200-300 at a time until you reach a comfortable level for you.