Having trouble eating ENOUGH calories

Tzepish

I'm 30 years old, 5'11", 190 pounds. About six months ago I weighed 160, back when I did a daily hour-long workout and 4 mile run, but now I don't have the time for that, so my weight has steadily climbed upward. I decided I'd tackle the weight problem via my diet rather than exercise (I still run a mile each day and do a modest amount of strength training), since I have less free time. My problem is, I was already apparently consuming very few calories, and I can't go much lower.

According to this website, my BMR is 1800 calories... when I first got the app, I said I wanted to lose 30 pounds in 3 months, and it recommended 1300 calories per day. I thought that sounded low, but now that I'm logging everything I eat, I see that I'm having trouble eating enough to *reach* 1300! I'm full at the end of the day on about 900 calories, and I've been forcing myself to eat more to get closer to 1300 calories, and ending the day feeling like I over-ate. I haven't changed my food habits much since installing the app - I've cut out sweets and junkfood entirely (I used to have maybe a cookie or two per day) and I drink about half as much juice (I don't drink soda), but notably, I'm having to force myself to eat dinner twice to reach a number close to 1300. This feels counter productive.

So my question is... if I've become 30 pounds over-weight over the past six months on an (apparently) 1000-ish calorie diet, how am I supposed to approach this weight-loss goal? Is my metabolism so slow that I really have no choice but to be overweight or spend half my life at the gym?

AmyRhubarb

Can't see your diary, so not sure what sort of foods you are eating, but rather than trying to eat MORE food to reach your goal, try eating more calorie dense foods in small quantities - nuts, nut butters, avocados, full fat dairy, olive and coconut oils in cooking or salads - these foods pack a lot of good calories in small doses, so you don't have to feel like your stuffing yourself to reach your goal.

That being said, only 1300 cals a day? I'm shorter, older, and female and I'm losing on 1800 a day - and have no issues hitting that number. The 1300 (or 900?!) leaves you with enough energy for daily life and your workouts? Do you log your exercise and eat back the calories you've burned?

heatherpg47

I added a protien shake as a snack.. 2 birds, 1 stone. Instead of eating a lot of food with little calories, It helps me make my protien intake goal and keeps me satisfied through the period at work where I like to snack, but not good foods.

Happylady123

Seriously? You should come to my house. I will show you how to polish off some cals! lol

Tzepish

I could easily add a protein shake a day, but my fear is that increasing my calorie intake would be counter productive, as I've gained 30 pounds on my current diet. It could very well be that I'm eating garbage - I typically eat a microwaved egg sandwich or a bowl of microwaved oatmeal for breakfast, a banana, protein bar, or nothing for lunch, and a bowl of soup, or mac and cheese, or a meat-replacement burger/sandwich (i'm vegetarian) for dinner.

I've updated my settings so I think you can see my food log now (though i've only been a member for 2 days).

AmyRhubarb

Yep, diary is open, I see it now.

And wow. Duuuude! You need a lot more protein in your day. And fruit. And vegetables! Looks like you eat eggs? Maybe ditch that granola bar for lunch, and eat a couple of hard boiled eggs; slice up an apple and dip it in some peanut butter; grab a cheese stick? Beans? Bean burrito with cheese on a whole grain tortilla? Lentils? Hummus is awesome, especially for dipping baby carrots, sugar snap peas, sliced red/yellow/orange bell peppers - great snacks and good ways to get more veg in you. Raw almonds, walnuts - or grab some pistachios - one of my current daily snacks. Love those things.

But lots of processed stuff in your diary so far, the mac & cheese, pre-made breakfast sandwiches and the like, maybe start looking for more whole foods or things you put together yourself?

It's definitely a process! I've been tracking my food for at least three years now, and my eating habits have changed quite a bit along the way. Welcome to MFP!

trojanbb

really?

This is a sign of some serious problems. Could be hormonal, who knows. I thought you were going to say trouble eating 4k or 5k calories...but this should not be happening. Clean up your diet and add some INTENSE exercise a few times a week. it can be really short. but you need to reverse your hormones, metabolism, and whatever the hell else is signaling your body to feel this way.

I'd add some High Intensity Training (weights and very brief but intense cardio) 3x a week. If it doesn't significantly help in a couple weeks, see a doctor and get a referral from a specialist. Get a FULL blood panel done.

brower47

Maybe you should see a doctor.

ShannonECTD

Yep, diary is open, I see it now.

And wow. Duuuude! You need a lot more protein in your day. And fruit. And vegetables! Looks like you eat eggs? Maybe ditch that granola bar for lunch, and eat a couple of hard boiled eggs; slice up an apple and dip it in some peanut butter; grab a cheese stick? Beans? Bean burrito with cheese on a whole grain tortilla? Lentils? Hummus is awesome, especially for dipping baby carrots, sugar snap peas, sliced red/yellow/orange bell peppers - great snacks and good ways to get more veg in you. Raw almonds, walnuts - or grab some pistachios - one of my current daily snacks. Love those things.

But lots of processed stuff in your diary so far, the mac & cheese, pre-made breakfast sandwiches and the like, maybe start looking for more whole foods or things you put together yourself?

It's definitely a process! I've been tracking my food for at least three years now, and my eating habits have changed quite a bit along the way. Welcome to MFP!

^^^ THIS, just listen to this!

Tzepish

Sometimes on the weekends I'll eat out or grab a burrito or something, but then I don't feel the need to eat for the rest of the day.

Maybe my problem is that most of this food is processed stuff.

I've actually had metabolism problems all my life, but earlier on it was in the other direction - I was grossly underweight regardless of what I did (5'11" 115 pounds), including ingesting gainers and eating 4,000+ calories a day. Once I hit age 23 or so, I started gaining weight like a normal person, so I hit the gym to make sure it was good weight instead of bad weight. That was my status quo until recently, and now I seem to be facing the reverse problem.

japruzze

Drop the carbs and replace them with protien. And go see your doctor!

japruzze

Drop the carbs and replace them with protien. And go see your doctor!

mrswine

You are probably gaining because your metabolism has slowed so much due to not enough calories. This happened to me. I kept working out (high intensity is a good idea) and increased my calories and LOST so much weight. My body wasn't letting it go because I was essentially starving. Try taking your weight x10 and eating that many calories. Nutrition plans like the 5 Day Inferno from TurboFire (which can be found on blogs on the net) can also be followed to "retrain" your body to eat the way it is supposed to. It feels like a lot of food at first, but high protein, fruits and veg and whole (not processed) foods eaten 6 times a day really do boost metabolism and help you lose weight. Eat more, eat more frequently and Good luck! You may gain in the first two weeks as your body adjusts, but then it will start to come off!