Filler Calories

Marksman21

Hey folks,

I just recently started, cataloguing all my eating habits, all my exercise (weigh ins will come every saturday)., and calorie intakes. However, every time I record my data, I keep finding myself coming up short of my calorie goal, usually by 300 to 400 Calories.

Now I'm figuring falling that low from my reccommended calorie intake is NOT as beneficial, as one needs to avoid setting the body on Starvation mode. I got an average of 1900 calories a day, but I'm starting to think I'm doing something wrong here. Even the foods I eat for health reasons, are not quite adding up as I expected, however, I do get close to meeting my daily nutriional goals.

So the big question is, what could I use to offset these deficits without busting my nutrional all to Canada and back?

Now a heads up, as I said, I just started, so I'm still finding my balance, so far my schedule is pretty set, but I feel like I'm missing a few things still. Have a gander at the profile if you need to. I'd rather catch mistakes early and correct them before habit starts kicking in.

amcmullan

Try snacking on some nuts, like almonds they are higher in calories and if you get the unsalted version, still healthy. Not sure if your a fan of Avacado but also a healthy food higher in calories. Hope this helps, still learning myself.

Farburnfred

open your diary Does the 1900 include exercise calories?

Using oils in dressings, nuts..

Marksman21

That's including what I used up in exercise daily. So I'm looking at a unhealthy deficit, I think. Funny thing is I was normally not a snacker, so getting into the habit has been a challenge, usually involving an apple or fruit. I work all day at the office, so I don't get much access to options (we don't even have vending machines here).

Marksman21

Just an addon. Current day Dairy logs are planned meals, things I KNOW I will eat. I subtract and add by the end of the day accordingly.

mnems177

im not sure what you are exactly eating. i would eat every 2-3 hours. sometimes its hard but it really gets your metabolism up.
i went on bodybuilding.com and found transformation stories. i picked one story that inspired me and i started somewhat following their diet. like instead of chicken breast i'll have ground turkey or fish.
i dont count calories anymore. i dont have a problem with not being full and the best part is that i lost 10lbs....and i still have a cheat day.

neilisfat

Wxercise does not cause an unhealthy deficit. The only key to remember with exercise, it that "rest makes you stronger". You need to get a rest day after a few honest days of exercise to let your body recover and rebuild. I tend to let myself go a little over my target calorie range on a rest day so I can feed my body. I will normally stick with 3 days on with at least anhour or more of vigorous aerobic work with one day rest.

If you can stay honest with that, You willl do very well for yourself, without the mental stress so many folks seem to deal with while trying to lose the weight.; The only stress I have had is the money spent on new clothes and belts.

TeaBea

That's including what I used up in exercise daily. So I'm looking at a unhealthy deficit, I think. Funny thing is I was normally not a snacker, so getting into the habit has been a challenge, usually involving an apple or fruit. I work all day at the office, so I don't get much access to options (we don't even have vending machines here).

Spread a little nut butter on your apple slices ... an extra 100-200 calories in healthy fat calories right there

Use a little olive oil when cooking ... that will help as well

Marksman21

Yeah, I don't exercise every day of the week. In fact, like work, weekends are 'days off'. I exercise after work, every day, at 4:30PM. I even set my PC to nag me to do it. I'm starting to understand that the Calorie goal given was all the essentials, including needed calories for the day plus what I need for other activities, including exercise, minus the calorie deficit I need to lose weight. If that's the case, I'm shorting myself more than reccommended.

That brings me back to the main point of this post then, finding the Calories needed wisely without ruining my efforts. The nuts idea would work.

And yes, I do have a cheat day, usually once every two weeks for start.

Granted, part of my problem is limited budget, that's really my stress point at the moment. Getting the foods neccessary on a grocery budget of $125 a month. (Working part time, when my full time job comes, this will relax a bit more.)

Marksman21

By the way, my diary showing now? Can't tell with these settings.

Sylkwyrm

I find when I'm cutting down on calories I take a lot of dairy out of my diet. When I'm looking for a tasty snack to add a few more calories I grab some yogurt. Greek yogurt has even more calories and more protein. To save on $$ I make my own yogurt cups for work. Yogurt + Tupperware.