Im not getting enough calories!!!

JuzJoJo

Its driving me nuts!
When I work out I gain back that # so I end up having to eat more.
But the thing is Im not hungry.
So how do I meet my nutritional goals without pigging out!! :laugh:

CyberEd312

I pretty much know how many calories I will be burning at the gym that day (per my Polar FT60 HRM) so I spread my calories out over the course of the day. It really isn't hard when you add alittle to eat meal....

monica2434

HI, I'm having the same problem on most days. I usually have 4 days/week of full workouts and 1 day a mini workout and rest 2 days/week. On the days of full workouts I TRY to eat around 40-50% of those calories back. But as you stated, its HARD because I'm
not hungray. I plan to start researching about nutritional drinks that I can drink to help me out, instead of actual bunk foods in theses cases. Just do the best you can do, but try to re-feed (replenish) your body post workouts and keep hydrated. Hope this helps.

blondejillie

On days that I know I'll be burning some calories I add in extra protein to every meal and also in snacks in between. One thing that helps me is that I add Knox Orange flavored gelatin to 4 water bottles in the morning and drink them throughout the day. That adds 8 cups of water and 28 gms of protein.

Also, popping a 200 cal protein bar once or twice a day can help a lot.

Go girl!

bloodbank

By the looks of your diary, you're using a lot of fat-free, light, and 'diet' foods - switch to regular versions and that should probably take care of a decent portion of the calories you need. Otherwise, try to figure out in advance how much activity you'll be doing on any given day, and plan your days accordingly. Easy peasy.

JuzJoJo

Thanks for the replies..
Im going to hit the health store and get some goodies to help!

i_am_losing_it

Adding almonds really helps.

sleepytexan

Here's one of my old posts from a similar topic:

OK. I'm gonna give this a shot. I am an avid lifelong athlete. I have never been overweight, however, I used to eat too few calories (without knowing it), and a couple years ago, I actually GAINED weight bc of having slowed my metabolism to the point that every little extra treat I ate caused a weight gain, even though overall my calories were too low. THIS DOES HAPPEN.

It is also the reason so many fat people stay fat. They restrict their calories so low, slow their metabolisms, binge (even a little), gain weight, restrict more . . . . and so on and so on. But they are still fat.

It is also the reason most people can't lose that last 10-20 lbs. For real.

1. MFP has a deficit built in. Let's say you're trying to lose 1 lb/ week. That is a 500/day deficit from your BMR (the amount of calories your body needs to complete basic functions.

2. You exercise and burn 500 calories. Now you are at a 1000 deficit. If you eat back those 500 exercise calories, you refuel your body and you still have a 500 deficit for that 1 lb loss. If you DON'T eat back those calories, you have too little fuel. This is bad. This is too much of a deficit for basic functions. If you do this for a long time, you will STOP LOSING WEIGHT. Why? bc your metabolism will slow down -- it's like a brownout--not quite enough electricity to make the whole city (your body) run, so it has to slow down some things. You will probably start being tired a lot, your skin and hair might start to look worse, and you might even gain weight. But you might NOT be hungry -- your body is getting used to fewer calories. That's bad.


That's when you start to gain weight. Let's say you're running along, eating 1200 calories a day, and exercising 400 calories a day, so net is 800. You're losing, you think this is great. You keep doing it, but after a while you stop losing. hmmmmm. One weekend you go out to a special event and have a slice of pizza and a beer. 1 slice of pizza and 1 beer. So you ate maybe 2000 calories that day and exercised off 400, so net 1600. BOOM! You gain 3 lbs! What?!

Next, you freak out and restrict yourself down to 1000 calories a day and work out extra hard, burning 500 calories. Great, netting 500 now. You don't lose any weight, but you sure feel tired. Better get some red bull.

Are you getting the picture?

EDIT: When you work out, you need fuel. Food is fuel. If you don't eat back those exercise calories, you will not only have a big calorie deficit, you will have an ENERGY deficit. Remember, the calorie deficit for weight loss is built in when you use MFP. Exercising basically earns you more calories because you must refuel.
--

There are many people who will tell you not to eat exercise calories. Before you take their advice, you might want to see whether they are at goal, have EVER been at goal, or have ever been able to maintain at goal. If anyone says to you 'THE LAST TIME I LOST WEIGHT", just stop listening right there.

Ask some athletes whether or not they replenish their bodies with food equal to the calories they burn. Ask people who are fit and have achieved and maintained a healthy weight for some years. Don't ask people who count walking across a parking lot as exercise.

Here's an interesting case study about how to stay fat while consuming only 700 calories a day. Take a moment, you'll be glad you did:

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

blessings.

Christine1110

Eat nuts...high in calories, and good for you.

LenaMena87

:laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

Eat nuts...high in calories, and good for you.

TheWinman

Sleepytexan, excellent information, thanks for posting it.

ackkk

Thanks alot! Your explanation is really helpful. I have also been fighting "eating back" the exercise calories. Now I will happily give in & find a tasty, nutritious way to treat myself to the "extra" calories I have earned. I also like the suggestion mentioned that we just add a few more calories to each meal...could be as easy as a Tbsp of evoo when stir frying the vegies or an extra Tbsp of the fat free dressing on my lunch salad.

BIGJIMMYU

Eat nuts...high in calories, and good for you.

Remind me to steer clear of Christine!

sgoldman328

Don't be afraid of high calorie foods like Peanut Butter, Avocados, Pasta, or Nuts

You should be within 100 calories of your BMR




http://collegecookingandironchefamerica.blogspot.com/

monica2434

Here's one of my old posts from a similar topic:

OK. I'm gonna give this a shot. I am an avid lifelong athlete. I have never been overweight, however, I used to eat too few calories (without knowing it), and a couple years ago, I actually GAINED weight bc of having slowed my metabolism to the point that every little extra treat I ate caused a weight gain, even though overall my calories were too low. THIS DOES HAPPEN.

It is also the reason so many fat people stay fat. They restrict their calories so low, slow their metabolisms, binge (even a little), gain weight, restrict more . . . . and so on and so on. But they are still fat.

It is also the reason most people can't lose that last 10-20 lbs. For real.

1. MFP has a deficit built in. Let's say you're trying to lose 1 lb/ week. That is a 500/day deficit from your BMR (the amount of calories your body needs to complete basic functions.

2. You exercise and burn 500 calories. Now you are at a 1000 deficit. If you eat back those 500 exercise calories, you refuel your body and you still have a 500 deficit for that 1 lb loss. If you DON'T eat back those calories, you have too little fuel. This is bad. This is too much of a deficit for basic functions. If you do this for a long time, you will STOP LOSING WEIGHT. Why? bc your metabolism will slow down -- it's like a brownout--not quite enough electricity to make the whole city (your body) run, so it has to slow down some things. You will probably start being tired a lot, your skin and hair might start to look worse, and you might even gain weight. But you might NOT be hungry -- your body is getting used to fewer calories. That's bad.


That's when you start to gain weight. Let's say you're running along, eating 1200 calories a day, and exercising 400 calories a day, so net is 800. You're losing, you think this is great. You keep doing it, but after a while you stop losing. hmmmmm. One weekend you go out to a special event and have a slice of pizza and a beer. 1 slice of pizza and 1 beer. So you ate maybe 2000 calories that day and exercised off 400, so net 1600. BOOM! You gain 3 lbs! What?!

Next, you freak out and restrict yourself down to 1000 calories a day and work out extra hard, burning 500 calories. Great, netting 500 now. You don't lose any weight, but you sure feel tired. Better get some red bull.

Are you getting the picture?

EDIT: When you work out, you need fuel. Food is fuel. If you don't eat back those exercise calories, you will not only have a big calorie deficit, you will have an ENERGY deficit. Remember, the calorie deficit for weight loss is built in when you use MFP. Exercising basically earns you more calories because you must refuel.
--

There are many people who will tell you not to eat exercise calories. Before you take their advice, you might want to see whether they are at goal, have EVER been at goal, or have ever been able to maintain at goal. If anyone says to you 'THE LAST TIME I LOST WEIGHT", just stop listening right there.

Ask some athletes whether or not they replenish their bodies with food equal to the calories they burn. Ask people who are fit and have achieved and maintained a healthy weight for some years. Don't ask people who count walking across a parking lot as exercise.

Here's an interesting case study about how to stay fat while consuming only 700 calories a day. Take a moment, you'll be glad you did:

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing

blessings.

Thanks so much, this really makes sense and helps a lot.

JuzJoJo

Don't be afraid of high calorie foods like Peanut Butter, Avocados, Pasta, or Nuts

You should be within 100 calories of your BMR




http://collegecookingandironchefamerica.blogspot.com/

So I just measured my BMR
based on that I should be eating over 2700 calories to maintain my weight?
Well I'll never eat that much..lol thats alot!!!

juliekaiser1988

This is easier than you think. Good fats are the answer. Walnuts on your oatmeal...avocado on your sandwich...flax seeds in your smoothie...olive oil n vinegar on your salad...

sgoldman328

Don't be afraid of high calorie foods like Peanut Butter, Avocados, Pasta, or Nuts

You should be within 100 calories of your BMR




http://collegecookingandironchefamerica.blogspot.com/

So I just measured my BMR
based on that I should be eating over 2700 calories to maintain my weight?
Well I'll never eat that much..lol thats alot!!!

That seems extremely high! My BMR is 1580, so I eat 1650. Are you sure that's not your TDEE?

Your BMR and TDEE will change as your body changes. A larger body takes more calories to move and maintain -- So as you get smaller, your BMR and TDEE will seem more reasonable. The bottom line is you do need to eat more to lose more. Within reason of course, and obviously 1500 calories of cookies and chips isn't going to do anyone favors.

This is the approach that worked for me, and I saw a nutritionist when starting on this website, so there is medical expertise behind the BMR approach. I explain it a little bit more in this post: http://collegecookingandironchefamerica.blogspot.com/2012/03/my-weight-loss-technique.html