not hungry enough

Josephinegreene
Josephinegreene Posts: 8
in Food and Nutrition
i am finding it difficult to reach my needed amount of calories in a day, and with exercise on top of that i am under my calorie goal every day. im not losing because of this. i understand the science behind this (i think ;) ) but am needing some suggestions on what to eat or do to prevent this starvation mode i seem to be in. i am just not hungry enough to consume what i need.
i eat clean so i am guessing i need more calorie dense foods?

Replies

  • kirstyfairhead
    kirstyfairhead Posts: 220 Member
    What calorie level are you trying to achieve??

    I would recommend that you try to eat small and often, its easier to face a small quantity than a large meal if you aren't hungry.

    More calorie dense food is also bound to help but try to keep a good balance still and not 'cheat' by just loading up on fat or sugars.

    Good luck!
  • Josephinegreene
    Josephinegreene Posts: 8
    thanks!
    my goal is 1440 and im usually around 1000-1200 with exercise....
  • kirstyfairhead
    kirstyfairhead Posts: 220 Member
    So just to clarify I'm assuming you mean Net 1000-1200 i.e after the exercise not before.

    If this is before the exercise then you definately need to find a way to bring those cals up, I have done the 'eat less than 1000' thing and lost nothing for weeks and weeks.

    If you are netting this after your exercise and you have stopped losing for a few weeks then again you might need to push it up a little, even 200 may help.

    I am just 4' 11" with a BMR of only 1224 so i look at eating around 1200 - 1300 per day and i seldom eat my exercise cals back. If I don't exercise at all then at around 1490 I would technically start to gain!! I'm still losing on this regime but my size does make a difference and its not for everyone. Its important not to go too low for your body.

    It's easy to say you need to push your cals up and keep to only 20% below TDEE but no point in giving you advice thats not going to work with how you eat and live, so I would suggest that you never eat below 1200, try to eat your 1440, especially if you are exercising and if you are exercising alot then consider adding an extra 100 cals in there somewhere.

    Most importantly track your results and listen to what your body is telling you.
  • Josephinegreene
    Josephinegreene Posts: 8
    yes, that is Net. everything you said makes sense and i am going to apply it.
    i never had a hard time getting enough calories, i am not sure why it is an issue now.
  • Josephinegreene
    Josephinegreene Posts: 8
    i just re-figured my TDEE and it seems i need to up my cals to 1580. ugh. i dont know what to eat! :/

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