Ok I am crying again for help

awestfall

I do cardio 45 minutes a day 6 days a week!!! My problem is I can barely eat the 1230 calories I have to eat normally without exercise.But after exercising I burn enough calories to eat 617 calories. I try to eat most of them back but like I said its hard to eat just the 1230 calories normally.I have been averaging about 1163 calories even eating my exercise calories back.I know you guys are probably tired of seeing post from me but I don't want my body to go into starvation mode and then gain weight to.So can somebody offer help.

awestfall

I do cardio 45 minutes a day 6 days a week!!! My problem is I can barely eat the 1230 calories I have to eat normally without exercise.But after exercising I burn enough calories to eat 617 calories. I try to eat most of them back but like I said its hard to eat just the 1230 calories normally.I have been averaging about 1163 calories even eating my exercise calories back.I know you guys are probably tired of seeing post from me but I don't want my body to go into starvation mode and then gain weight to.So can somebody offer help.

rogers8702

chocolate milk after work outs or protein shakes, lots of calories and great for the body

peanut butter and toast or crackers

nuts or trail mix

hopes this helps

healthy_me

Try to eat a few hundred calories about 45 minutes before your workout and then again afterwards. This might help bring up your total.

mrsyac2

try protein bars- and/or protein shakes. If your not hungry don't force yourself either. But it would be best if you ate atleast 1200 calories a day 1130 is just too low- try eating 5-6 small meals a day- your calories will add up.

chelsea267

I have a degree in exercise science. After cardio you should always have simple carbs- like an english muffin. Throw some peanut butter on for a little extra protein and some fat. You'll be golden.

MrsTomy

Nuts are always good, a handful of nuts has plenty of calories, but is healthy too! Do try and always make the 1200, but if you can't eat all the exercise cals every day it is okay...just do it when you can!

Good luck!

awestfall

Thanks guys and sorry for bugging you all again today!!

fiddlechic

awestfall...could you post your daily menu just so we can see and give some more suggestions.

awestfall

Breakfast
Kashi - Go Lean Crunch Cereal, 2 cup 380 74 6 200 0 0 remove
Great Value - 1% Lowfat Milk Vitamin A&D, 1 cup 110 13 3 130 10 2 remove
Add Food Remember Meal 490 87 9 330 10 2
Lunch
Lean Cusine - Chicken Fettuccini, 1 PKG. 270 33 6 690 40 3 remove
Quaker - Tortillaz Zesty Guacamole, 15 Crisp 130 21 4 200 0 1 remove
Add Food Remember Meal 400 54 10 890 40 4
Dinner
Deer - Loin, lean only, 1" steak, cooked, broiled (venison), 1 steak 81 0 1 31 43 0 remove
Green Giant Valley Fresh Steamers - Broccoli Cuts, 2/3 cups cooked 20 4 0 20 0 0 remove
Kurtz - Tomato Ketchup, 1 Tbsp 20 5 0 130 0 0 remove
Add Food Remember Meal 121 9 1 181 43 0
Snacks
Kashi Tlc - Chewy Granola Bars - Honey Almond Flax, 1 bar (35g) 140 19 5 115 0 1 remove
Pilsbury - Chocolate Fudge, 1 (28g) 170 23 3 85 0 0 remove
Generic - Macintosh Apple, 1 average sized apple 80 21 0 1 0 0 remove
Add Food Remember Meal 390 63 8 201 0 1
Total: 1,401 213 28 1,602 93 7
Your Daily Goal: 2,278 312 75 2,500 300 14
Remaining: 877 99 47 898 207 7

songbyrdsweet

Well you've eaten 1400 today, that looks better than 1100. If it's really difficult, switch to higher-fat options like 2% milk or a steak with more marbling. Add eggs to your breakfast for more protein...little additions to each meal will add up by the end of the day.

MisoSoup79

Easy ways to up your calorie intake is to eat larger portions or choose foods that are more calorie dense. Add some healthy cheese to your lunch or dinner, put some peanut butter on your apple, etc. Embellish your meals for a bigger nutritional punch. Or add a healthy smoothie as a snack.

awestfall

But am I not suppose to eat back my calories I burnt today which was 1048 calories.So doesnt that mean I burnt off 1048 calories of the 1400 I ate.

songbyrdsweet

But am I not suppose to eat back my calories I burnt today which was 1048 calories.So doesnt that mean I burnt off 1048 calories of the 1400 I ate.

Your goal was 2278, which means you actually burnt 2778. You ate 1400 calories, so you're in a 1378 calorie deficit. It's certainly not good, but it's better than if you'd only eaten 1100 calories. What are you doing for exercise?

cmriverside

That is correct. You should try to eat most of your caloreis earned by exercise. You don't need to do so much exercise, do you? We need to fuel that much activity, and if you find you can't eat enough, I would cut back on the amount of exercise. 1,000+ cals of exercise is a lot. You are one tough cookie! :happy:

awestfall

See my daily goal is to eat 1230 calories without exercise. But because I exercise for 45 minutes a day and sometimes an hour or more.I burn most of those calories back off.And I am having trouble eating those back.I am suppose to eat tem back right?

songbyrdsweet

See my daily goal is to eat 1230 calories without exercise. But because I exercise for 45 minutes a day and sometimes an hour or more.I burn most of those calories back off.And I am having trouble eating those back.I am suppose to eat tem back right?

Hmm, even in an hour, 1000 calories doesn't sound right. Running only burns about 10 cal/minute.

awestfall

Today I exercised for 2 hours and 25 minutes

awestfall

I am so sorry to be such a pain but I want to make sure I am doing everything correctly so I can lose this weight for good

songbyrdsweet

Today I exercised for 2 hours and 25 minutes

Well, exercise less. There's no reason to go that long unless you're training for an event.

awestfall

Again I am sorry to be such a pain and thank you for the advice.

cmriverside

You are sooooo NOT a pain. It is a tough thing to do, losing weight. Ask whenever you need to. Songbyrdsweet (who posted just above me, the rat-mommie) is very knowledgeable. She wouldn't steer you wrong. :flowerforyou:

Hannah_Banana

See my daily goal is to eat 1230 calories without exercise. But because I exercise for 45 minutes a day and sometimes an hour or more.I burn most of those calories back off.And I am having trouble eating those back.I am suppose to eat tem back right?

Hmm, even in an hour, 1000 calories doesn't sound right. Running only burns about 10 cal/minute.

Hrm... good to know. Thank you SBS! :drinker: :flowerforyou:

songbyrdsweet

Again I am sorry to be such a pain and thank you for the advice.

I am seconding everyone else...you're not a pain! I love answering questions and I love to feel teach-y hehe :laugh: I am always happy to help. :flowerforyou:

awestfall

Thanks guys again for answering all my questions!! I am just trying to do it right this time!!

kimber607

Hi

I might get flamed for this, but I wouldn't worry about eating ALL of your exc cals at this point
I think we may overestimate cals burned (just my .02)
Regardless of that, I think you def need to bump up your cals consumed because you are working out a lot

How about
having eggs in the am with cheese
string cheese as a snack
try to have 2-3 handful of nuts during the day
having low fat ice-cream or frozen yogurt instead of the ice cream bar and add a little lof fat whipped topping and nuts
add peanut butter where u can...with apples is a great snack and throw in some raisins

GOOD LUCK
Kim

arewethereyet

I am curious if you are using an HRM. I wear one for my 45 minute walk/jog where my HR is in the 90 percentile almost the entire time. I burn approx 350-500 during that workout.

If you are using a general calorie count, it may be too high, and you have nothing to worry about.

What I saw was this

Add a banana to your breakfast.

Add some peanut butter to your apple. (210 cals for 2 tbls!)

Good luck!:flowerforyou:

amymac

This may have already been said. Use regular dressings/condiments instead of FF or LF. Use regular milk instead of FF. Use full fat cheeses and yougurt. Peanut butter is a healthy way to eat up calories.

<--expert at using calories.

:-P

janiebeth

Smoothies are also an excellent (and yummy) way to boost up the calories. They taste especially good after a long, hard workout.

Also, echo the thoughts of others - you are not a pain, getting answers to questions is what this site is all about.

Good luck.. janiebeth