What the H3LL am I supposed to eat to meet 2500 cals?
Erica27511
Posts: 490 Member
I am a little over 300lbs 5'7. I work out 3x a week for 60 minutes each. I am supposed to be taking in 2587 calories a day if I want to lose 1lb a week. This is not just what MFP says, but all the other "calculation" sites.
What am I supposed to eat to equal that many calories and yet not go over on carbs, sugar and sodium?? I can barely get to 1700 a day. If I stay at 1700-1800 a day am I really at risk for starving myself? I would think that risk is low at this point
What am I supposed to eat to equal that many calories and yet not go over on carbs, sugar and sodium?? I can barely get to 1700 a day. If I stay at 1700-1800 a day am I really at risk for starving myself? I would think that risk is low at this point
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Replies
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Nuts, avocado, full fat dairy.. all the stuff most of us avoid because its high in calories!0
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Oooooooooooooo I like those ideas... Yum. THANKS!!!!!!!!!! :bigsmile:0
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I promise I don't mean this at all rude - honest question - why are you only trying to lose 1 lb per week? You should be able to safely set your MFP profile for 2 lbs per week as you have a decent amount to lose. I started out at 165 lbs and I was able to successfully lose 2 lbs per week with MFP's guidelines - and that put me at only 1200 calories since I was 165 lbs. If you set yours to 2 lbs per week it should tell you to eat 2087 calories per day. Then if you're a little under that some days (in your 1700-1800 range) fine, and if you're slightly over it on some days fine too, it should all balance out.
It *is* a good idea to knock down the rate of weightloss when you get closer to your goal. Like when you have something like 15-20 lbs left to lose. Also consider how you have set your activity level. Your activity level on MFP should include your regular daily activities and your job, but not you extra exercise. You should be logging the workouts as you do them and on those days you get the slightly higher calorie goal to account for your workouts.0 -
I would try to lose at least 2 lbs/week and let my appetite be my guide (for minimums), not some web sites. You are absolutely at no risk of starving OR of damaging your metabolism. The risk for you is in not losing weight. Ignore all the 'eat to lose' baloney floating around here. I doubt even the most conservative doctor would recommend you limit your losses to 1 lb./week. If he did, I'd get another doctor.0
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I promise I don't mean this at all rude - honest question - why are you only trying to lose 1 lb per week? You should be able to safely set your MFP profile for 2 lbs per week as you have a decent amount to lose. I started out at 165 lbs and I was able to successfully lose 2 lbs per week with MFP's guidelines - and that put me at only 1200 calories since I was 165 lbs. If you set yours to 2 lbs per week it should tell you to eat 2087 calories per day. Then if you're a little under that some days (in your 1700-1800 range) fine, and if you're slightly over it on some days fine too, it should all balance out.
It *is* a good idea to knock down the rate of weightloss when you get closer to your goal. Like when you have something like 15-20 lbs left to lose. Also consider how you have set your activity level. Your activity level on MFP should include your regular daily activities and your job, but not you extra exercise. You should be logging the workouts as you do them and on those days you get the slightly higher calorie goal to account for your workouts.
I dont think your being rude - no worries
I went with 1lb a week as a base, but like i said I never meet the calories they say I should - I have lost 16 lbs in a month and 2 weeks by eating 1700-1800/wk.
I just put in 2 lbs a week and it dropped it to 2126 a day.
What spawned this thread was another thread I read about eat more weigh less or something like that and they encourage you to eat all your calories.
Maybe since I have had success losing the 16lbs, stop beating a dead horse and keep doing what I am doing??0 -
I promise I don't mean this at all rude - honest question - why are you only trying to lose 1 lb per week? You should be able to safely set your MFP profile for 2 lbs per week as you have a decent amount to lose. I started out at 165 lbs and I was able to successfully lose 2 lbs per week with MFP's guidelines - and that put me at only 1200 calories since I was 165 lbs. If you set yours to 2 lbs per week it should tell you to eat 2087 calories per day. Then if you're a little under that some days (in your 1700-1800 range) fine, and if you're slightly over it on some days fine too, it should all balance out.
It *is* a good idea to knock down the rate of weightloss when you get closer to your goal. Like when you have something like 15-20 lbs left to lose. Also consider how you have set your activity level. Your activity level on MFP should include your regular daily activities and your job, but not you extra exercise. You should be logging the workouts as you do them and on those days you get the slightly higher calorie goal to account for your workouts.
I dont think your being rude - no worries
I went with 1lb a week as a base, but like i said I never meet the calories they say I should - I have lost 16 lbs in a month and 2 weeks by eating 1700-1800/wk.
I just put in 2 lbs a week and it dropped it to 2126 a day.
What spawned this thread was another thread I read about eat more weigh less or something like that and they encourage you to eat all your calories.
Maybe since I have had success losing the 16lbs, stop beating a dead horse and keep doing what I am doing??
Okay, I think I see where you're coming from - I think the whole 'eat more to weigh less' thing is more geared toward people who are eating at a much lower range and afraid to bump it up - like people eating 1200 or even less and bascially netting below their BMR number - that's where some people get concerned that someone might actually be hindering their efforts by not eating enough. That and the fact that a lot of people are really more active than they think and thus MFP's calorie goal for them is lower than it has to be b/c they've incorrectly chosen their activity level - for example I'm a stay-at-home-mom and assumed I must be 'sedentary' other than my workouts, so I had mine set to sedentary maintenance and MFP was suggesting 1580 calories. I was starving! I got a bodymedia fit armband and it's showing me burning 2200-2400 on REST days, and I'm losing weight now eating an average of 2000 calories per day. So for my my MFP goal was too low b/c I had inaccurately gauged my activity level, now I'm not starving or cheating on my food diary any more and still losing weight. :-)
I think it sounds like what you're doing is working really well so yeah set MFP so it comes closer to what you're actually doing and keep at it. :-) And remember that every time you drop 10 lbs, MFP is going to prompt you to re-evaluate your goals and tweak if needed. Anytime it suggests it, go ahead and do it so you can see where you stand.0 -
The only thing I have worried about in my program was calories!0
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With the amount you have to lose you can safely lose 2lbs/week. This will give you a caloric intake of 500 cals below what you are getting now for 1lb/week.0
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Maybe since I have had success losing the 16lbs, stop beating a dead horse and keep doing what I am doing??
You're doing great! Keep doing what you're doing.0 -
You did something wrong! I just checked your stats in MFP and it says 1640 not 2500.
That's at 2lbs loss a week.0 -
I wish I had that problem.
Try to not "limit" any foods? everything is fine in moderation if you make sure to watch your macros0 -
I say dont force it. If you get enough protein, fiber, and nutrients from what you are eating without feeling deprived, then stick with what you are doing and just know that if you have a little bit of a slip, you will be fine0
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I promise I don't mean this at all rude - honest question - why are you only trying to lose 1 lb per week? You should be able to safely set your MFP profile for 2 lbs per week as you have a decent amount to lose. I started out at 165 lbs and I was able to successfully lose 2 lbs per week with MFP's guidelines - and that put me at only 1200 calories since I was 165 lbs. If you set yours to 2 lbs per week it should tell you to eat 2087 calories per day. Then if you're a little under that some days (in your 1700-1800 range) fine, and if you're slightly over it on some days fine too, it should all balance out.
It *is* a good idea to knock down the rate of weightloss when you get closer to your goal. Like when you have something like 15-20 lbs left to lose. Also consider how you have set your activity level. Your activity level on MFP should include your regular daily activities and your job, but not you extra exercise. You should be logging the workouts as you do them and on those days you get the slightly higher calorie goal to account for your workouts.
Yeah, what she said!
And, nuts, fruit, yogurt. (Note: I am a fruit fan so my sugar goes over all the time. I have no idea about the good or the bad of this!)0 -
I love raisins & almonds, but I restrict them a bit because of the high calorie content. Also, the low-fat (as opposed to fat-free) greek yogurt has more calories than others. Brick cheese or even string cheese (as opposed to Kraft American singles) is a good choice for you, too...it's got calcium in it. Peanut butter and/or almond butter (on a celery stick or maybe a whole wheat cracker). Also, take a close look at your MFP settings...is your lifestyle setting (active, sedentary, etc) accurate?0
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Check out other peoples food diary's and the recipe section of community. You will get some great ideas of what to eat.0
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EVERYTHING YOU CAN
Nuts and Legumes are a Great resource for healthy high caloric in take0 -
I feel the same way. But I guess I need to eat more to lose. Yesterday I could barely break 1000 calories, I thought I ate enough, but with my workouts it's like starving. This site helps me realize this stuff.0
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Take a look at my diary (it's public) I eat 2300 a day, and this isn't a problem for me! I could easily go over (yesterday I had 3000!)0
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I think at first, if you are very heavy, you can set your weight loss goals at 2lbs per week. Just eat sensibly and exercise on a schedule. If you log food/exercise, you will be able to make changes if needed so you can progress. I think you will see progress each week.0
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You could also come on over to my house... my daughter's graduation party was this last weekend and I've got leftover meatballs, taco dip, cheese, cupcakes, cheesecake, macaroons, angelfood cake, rice krispie bars (we did appetizers & desserts, including a chocolate fountain). I really hate to throw this stuff away because it cost so darn much, but it's really a stumbling block for me this week.
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Agree with others here. I'd like to add that if you feel like you are out of proportion with regards to your macros, do what you can to eat your calorie goal each day, and start focusing on one macro at a time. Get used to hitting that macro on target before moving on to the next one. Change too much at once and you may overwhelm yourself and give up. That used to be my problem, and once I started allowing myself to ease into the healthy lifestyle changes, everything got a lot easier and the transformation felt much more effortless!
Good luck!!0 -
At 301lbs my nutritionist put me at 1500 cals and to only eat some of my exercise calories back if i am hungry. Ive lost 59lbs doing that and they are happy for me to continue at that. I burn of an average of 700 - 1000 cals per day on exercise and im told to only eat back what im hungry for in healthy foods. Id say what your eating is fine. Ive reversed my high blood pressure, high heart rate and type 2 diabetes doing this. They said i may need to eat more when close to goal, but not for a long while yet! 3 dietitians in total have given me the same advice. Keep on going! Sounds like your doing great! X0
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My diary is open. I eat 2500 daily.0
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Erica,
I had a problem getting enough calories when I had gestational diabetes and had to cut carbs (including a lot of fruits & veggies, unfortunately -- they made my blood sugar numbers spike too high). I focused on fat -- the good and the bad in my case, but the same concept applies. Like another poster suggested, avocado & nuts are high in calories and great for you. I ate a lot of eggs, cheese and meat, too (I'm normally not a big meat-eater, but I think I put away a brat a day during the last couple months of my pregnancy to keep the calories up). Also look at your "fillers" -- whole-grain or alternatives like quinoa are often higher-calorie than "regular" pasta or rice, and they're more nutritious.
I'm not qualified to judge if you should be getting 2500, 2000, or the 1700 you're already struggling to reach -- but if you do want to increase calories healthfully, those are some ideas. Personally, I don't worry TOO much about sugar as long as it's coming from nutritionally sound choices. For example, adding a mango to my AM protein shake already puts me over my limit, even if I eat zero sugar for the rest of the day. I'm okay with that. :-)
Congrats on all the pounds you've lost so far!
-Brandy0 -
If you aren't hungry, don't force yourself to eat 2500 calories. It's just a guideline to help you out. The most important part of this is learning to pay attention to your body.0
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I eat 2600 a day, feel free to add me. My diary is open.0
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Also, I average around 2000 per day, some days more when I workout, you are welcome to friend me if you'd like to check out my diary. Keep in mind I don't eat clean so don't judge my occasional Smart Ones or diet mt. dew. LOL0
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I went with 1lb a week as a base, but like i said I never meet the calories they say I should - I have lost 16 lbs in a month and 2 weeks by eating 1700-1800/wk.
16 pounds in 6 weeks is 2.7 pounds a week. That's a little fast for someone near their goal, but if you've got a ways to go it sounds like you've already found a healthy, sustainable calorie level. Make sure your fats, carbs, and proteins are in reasonable balance and take advantage of the ride you're on while you're on it.
As you get closer to your goal, you'll have to make adjustments, but it sounds like what you are doing is working fine - keep doing it and don't mess with success!
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Hi,
MFP is a great tool, but can I suggest something? I recommend seeing a nutritionist, even if you only go once or twice. They are trained to help you determine exactly the best way of eating so you lose a safe amount of weight while eating the proper number of calories for your body. They can give you advice that you can trust. It's what they do.
I LOVE this site, but I started first with a nutritionist, and I am so glad I did. People have lots of different reasons for being here, and lots of different theories about what is safe and healthy. It's best to start with people who are trained to advise you and won't use a one-size-fits-all approach.0 -
I would say, if you aren't hungry don't eat.. but I did see someone said whole dairy, that is a good one
Load up your salads! Use bacon bits, and full flavor dressings and stuff too.0
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