Consistent day to day calorie intake effect weight loss?

lizphantom

I am having a hard time losing weight even though I've been working out 4 - 5 times a week (cardio and strength training), stay active otherwise, and am eating healthy. I am wondering if this is because I'm not consistent with my calorie intake. Also, I'm a vegetarian for moral and health reasons, but I'm wondering if I'm not getting enough protein. I eat mostly fruits/veggies, whole grains (mostly non-gluten), and legumes. I wasn't eating dairy, but I decided to add in one serving of greek yogurt or cheese daily for more protein.

Some background info: I have always been active as a competitive dancer, performer, and yoga lover, except for the past couple years during which I had a back injury. I was just able to start working out again about 3 months ago. I have always been big, and I am 5'9". It has always been difficult for me to lose weight, but I have been successful before (losing 30+ lbs). I seem to bounce back and forth between a size 10/12 and 16/18 every couple years. I have a slightly under-active thyroid, but it is not low enough to take medication. I am also on psychological medication, and birth control, so this could be an added factor in my slow weight loss. My whole family is naturally big and tall, even those that are active.

Suggestions?

love4fitnesslove4food_wechange

Not sure of your question--just workout your total calorie needs per week and make that your target--day to day intake doesn't really matter.

In terms of protein you can always have protein powder, eggs, protein bars, cheese, greek yogurt, cottage cheese, milk, tofu, or soybeans to increase your total intake.

psuLemon

If you are consistent with your eating, it may not be an issue, but for most people, they need to track daily. Your lack of protein will just increase the chances of muscle loss, so really work on upping your protein. You can always supplement with soy protein powders or you can eat more eggs, peanut butter, etc..

If you are very active now, then 1400 calories will not be enough. If you properly fuel your body (20% less than TDEE is a preferred method of many on here) and eat enough protein, you will improve your fat loss.

bokodasu

It's hard to say without being able to see your diary. I'm mostly-plant-based (dairy 2-3x/week, the equivalent of a couple of eggs a month), and I used to run with the "oh you don't need that much protein" crowd, but since I switched to 40/30/30, I've been a lot happier - not hungry, plenty of energy, meeting all my nutritional and body recomp goals, all that sort of thing. I definitely recommend giving it a try.

By "not consistent" do you mean "I eat light some days, heavy others, but over a week it balances to the right deficit" or "I eat ok during the week but on the weekends I go over by 1-2k calories a day?" Because the first one is just fine (even works better than consistent caloric intake for a lot of people), and the second one will wreck any weight loss goals you might have.

willwillywilson

I don't have a good answer for most of your questions but another good source of protein is cottage cheese. A half cup serving of 1% milk cottage cheese has about 90 calories and 14g of protein. Cottage cheese and grape tomatoes have become my snack food of choice since I do high protein/low carb! Also you can't go wrong with good old protein shakes. They don't have to taste bad either. I make mine with coconut milk or almond milk and if it's breakfast time I add a scoop or two of peanut butter.

MichelleLaree13

I dont eat much meat but I do get plenty of protein. Nuts, seeds, greek yogurt, beans, split peas, lentils, quinoa, cheese....

psuLemon

Also, there is a thing called calorie cycling where you eat low calorie one day and then a lot more the following day (calorie confusion essentially). You don' t have to eat the same amount each day to lose weight, but if you under eat a few days, then you need to increase the others.


So you can do

Sun - 1000
Mon - 1200
Tue - 1400
Wed - 1000
Thu - 1100
Fri - 1300
Sat - 1400

Avg = 1214

It would be better to do

Sun - 1200
Mon - 1600
Tue - 1500
Wed - 1300
Thu - 1600
Fri - 1800
Sat - 1500

Avg - 1500 <-- better but probably light if you are active.

lizphantom

Everyone's comments are very helpful!!
I eat a lot of nuts, and I'm not sure if I should add more because although they have good fat, they have a LOT of fat. I guess I should try cottage cheese, and quinoa! Will add protein powder to my grocery list to mix with soy milk.

lizphantom

Also, there is a thing called calorie cycling where you eat low calorie one day and then a lot more the following day (calorie confusion essentially). You don' t have to eat the same amount each day to lose weight, but if you under eat a few days, then you need to increase the others.


So you can do

Sun - 1000
Mon - 1200
Tue - 1400
Wed - 1000
Thu - 1100
Fri - 1300
Sat - 1400

Avg = 1214

It would be better to do

Sun - 1200
Mon - 1600
Tue - 1500
Wed - 1300
Thu - 1600
Fri - 1800
Sat - 1500

Avg - 1500 <-- better but probably light if you are active.

The second one pretty much sums up my week. 1500 cal per day average. I guess I just need to make sure I don't eat too little calories. I feel like I should probably be getting more of a 1700 cal/day average.

lizphantom

Not sure of your question--just workout your total calorie needs per week and make that your target--day to day intake doesn't really matter.

In terms of protein you can always have protein powder, eggs, protein bars, cheese, greek yogurt, cottage cheese, milk, tofu, or soybeans to increase your total intake.

Oh, wow, just noticed I didn't even really state my question. My question is that if I eat the same amount of calories per day, will it help me lose weight?

love4fitnesslove4food_wechange

Not sure of your question--just workout your total calorie needs per week and make that your target--day to day intake doesn't really matter.

In terms of protein you can always have protein powder, eggs, protein bars, cheese, greek yogurt, cottage cheese, milk, tofu, or soybeans to increase your total intake.

Oh, wow, just noticed I didn't even really state my question. My question is that if I eat the same amount of calories per day, will it help me lose weight?

It will provided that you have a calorie deficit but it's not required.

psuLemon

Also, there is a thing called calorie cycling where you eat low calorie one day and then a lot more the following day (calorie confusion essentially). You don' t have to eat the same amount each day to lose weight, but if you under eat a few days, then you need to increase the others.


So you can do

Sun - 1000
Mon - 1200
Tue - 1400
Wed - 1000
Thu - 1100
Fri - 1300
Sat - 1400

Avg = 1214

It would be better to do

Sun - 1200
Mon - 1600
Tue - 1500
Wed - 1300
Thu - 1600
Fri - 1800
Sat - 1500

Avg - 1500 <-- better but probably light if you are active.

The second one pretty much sums up my week. 1500 cal per day average. I guess I just need to make sure I don't eat too little calories. I feel like I should probably be getting more of a 1700 cal/day average.

And you can calorie cycle, but you want to make sure you are averaging a good amount of calories.