Increasing Calories?

NGMama

Hello! I'm a newbie to MFP, I've been doing it only for a couple of weeks. So far, I've gained weight! I'm wondering if 1200 calories is just not enough? I don't get a whole lot of sleep which I know isn't great for weight loss but, getting more sleep isn't up to me (it's up to my two year who has developed a love of 4:30 am starts). :sad: :yawn: I changed my goal this morning to losing only 1 pound a week which added a bunch of calories.

I'm open to suggestions! I do have PCOS which I think slows weight loss down, but gaining is just ridiculous. I'm vegan and try to be conscious of getting enough protein. I stay pretty on track with the idea of Clean Eating.

Thanks in advance and Happy Friday!

Amy

VAMommyAgain

Well you know I'm new to this too....but I got sucked into this thread last night...it's members talking about how increasing their calories helped them to lose. http://www.myfitnesspal.com/topics/show/395881-people-who-lost-weight-eating-more

NGMama

Well V, it worked! I'm down three from yesterday. I'm sure some of it's swelling from the wicked witch but it's awfully nice to see things going in the right direction!

Pickles11

Mfp told me 1200 when I started too. I tried this for 3 weeks with working out like crazy and nothing happened. I almost gave up. I read suggestions on here to up calories by changing the goal, and I'm right around 1500 now (sometimes I go between 1400 and 1500 and I have steadily been losing weight since (approx a lb a week). That's good considering I don't have a ton to lose. I say try it! It didn't even take long to start working once I upped my calories. My body was happy!

NGMama

Thanks! I definitely feel better on more calories so hopefully I'll see great results. It seems like it's working for you!

psuLemon

do us a favor and use the BMR calculator under the tool section and provide your results. Also, what is your workout schedule like? Once we get that, we can tell you your true caloric needs.

Also, with PCOS you have a carb intolerance so you have to work on a low carb/low GI index diet (working with my wife on this right now).

NGMama

Thanks. It said 1632 calories per day. Does that mean I should be increasing my calories even more?? Yikes!

I have cut out bread, pasta and rice. I didn't eat much of them but I know they make it tough. I don't know if I'll totally cut out starchy vegetables but I certainly can moderate them. I'm very open to feedback though so fire away!

Thanks again!

NGMama

Oh, and workouts...I am working at figuring out when to fit them in. I tend to do a cardio video about three times a week, hot yoga when I can. I'm supposed to start a boot camp class tomorrow night depending on the weather.

joeykat16

Bump. I'm curious about increasing my calories as well... I'm not seeing the results I think I should be.

VAMommyAgain

Bump

psuLemon

So there are two methods to use, but both require an increase in calories. You can either eat a sedentary lifestyle and eat back your exercise calories or you can include exercise calories into your lifestyle (I like this method so you don' scramble for more food).

So here are the two equations


Eating back exercise calories

1632 * 1.2 = 1958 - 500 = 1458.

Including calories into your TDEE

1632 * 1.375 = 2244 - 500 = 1744


now, the kicker for you is carbs. I would recommend 30% carbs, 40% protein and 30% fats. Also, for exercise, look to add strength training. It will provide more benefits in the long run over any amount of cardio you will do now. Simple, Muscle burns fat and you can only get muscle when you strength train. I will note, to really gain muscle mass, you need to eat at a surplus, but at a small deficit (around 250 calories) you can reduce your body fat without reducing muscle.

NGMama

Thank you for posting but I think I'm in slooow mode today and not getting it.

Were the numbers you multiplied by part of a formula?

In the eating back the exercise calories were you meaning I would add on whatever calories mfp says I burn after exercising?

I love doing strength training so I'm happy to incorporate that. :happy: Your wife is lucky to have you figuring this out. I haven't looked at the ratios for the foods I eat but that's an excellent idea.

I really do appreciate your time!

Amy

mamapuddin17

bump

chrisdavey

The numbers above are based on activity multipliers.

They are for the 1lb loss.

Yes you would eat the exercise cals MFP will allot you.