Too Full for All My Calories
jnlvscmi
Posts: 4
So I am trying to make sure I eat the number of recomended calores that MFP is suggesting that I eat....Well for 1, I get full by trying to keep up w/ the calories and #2, if I excercise that day, and burn calories and I need to eat them back...I don't think my stomach can take all of that...I'm just mainly trying to tone up my stomach by eating right and excercising...What should I do???
5'6
147lbs
32 1/2 inch waist
5'6
147lbs
32 1/2 inch waist
0
Replies
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i think other people will jump in as well, but most people seem NOT to eat back the calories burned0
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I took a look at your diary. Doesn't seem like you're having much trouble. Everything looks great.0
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MFP isn't about trying to eat the fewest possible number of calories. It's about learning to eat at a healthy level for your body - not too much and not too little. So you do need to eat all of your base calories and at least half of your exercise calories.
Here are some ideas for adding healthy calories:
Chicken with the skin
Steak
Cheese
Whole eggs (including deviled eggs, egg salad)
Full fat dairy (including cottage cheese, yogurt)
Fruit,
Peanut butter or other nut butters
Nuts
Avocado
Dried fruit (raisins, apricots, apples)
Brown rice
Dark chocolate
Salmon
Add Chia seeds to salads or yogurt
Olive oil
Smoothies
Granola/sports nutrition bars0 -
Eat more calorie-dense food. There are lots of high-calorie foods that are healthy and good for you. Nuts and avocado are 2 excellent examples. There are many others. Avoid 'low-fat' and 'fat-free' if you're having a hard time getting enough calories into you.0
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Eat more calorie-dense food. There are lots of high-calorie foods that are healthy and good for you. Nuts and avocados are 2 excellent examples.
^This0 -
Eating back your calories depends on how you calculated what you need to eat. If you calculated TDEE and included your exercise when determining your activity level, you do not want to eat your exercise calories back. If you calculated TDEE and did not include your exercise, you do want to eat them back. Some great things to add to your diet to boost your calories:
Nuts
Avocados
Dark chocolate
Full fat dairy products
Whole grains or whole grain products
Peanut butter
Honey0 -
2 tablespoons PB are 200 cals., handful of nuts are over 200 cals!! Eat more dense food!!! It's really not that hard!! :happy:0
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Hi, I'm new here but I just had a quick question. I logged 2 whole eggs scrambled and it said about 208 calories. I thought 1 eggs was about 70-75 calories. Any thoughts on this? Thanks.0
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Why don`t you try a tdee calculator like this one tow tell you how many calories you need for your exercise level. That way you don`t have to add your exercise calories. Just eat around 20% below what the calculator suggests you should be eating if you want to lose weight?
You could also try a protein shake to bring your calories up?
I see at the moment when you are exercising you are netting below the 1200 cals?0 -
The food entries come from other members on MFP mainly and they may have included oil/greaase or butter to increase the calories.0
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So I am trying to make sure I eat the number of recomended calores that MFP is suggesting that I eat....Well for 1, I get full by trying to keep up w/ the calories and #2, if I excercise that day, and burn calories and I need to eat them back...I don't think my stomach can take all of that...I'm just mainly trying to tone up my stomach by eating right and excercising...What should I do???
5'6
147lbs
32 1/2 inch waist
If your diet is nutritionally balanced and you feel good, don't force yourself to eat just to eat. MFP provides RECOMMENDATIONS, that is all. If you're concerned, get your blood work done.0 -
So I am trying to make sure I eat the number of recomended calores that MFP is suggesting that I eat....Well for 1, I get full by trying to keep up w/ the calories and #2, if I excercise that day, and burn calories and I need to eat them back...I don't think my stomach can take all of that...I'm just mainly trying to tone up my stomach by eating right and excercising...What should I do???
5'6
147lbs
32 1/2 inch waist
If you can't even eat enough calories to lose weight properly, how did you get overweight in the first place?
The answer is that you don't need to eat foods you think of as "super healthy" and low calorie. Eat some avocado, ice cream, pizza, Pop-Tarts, butter, rice, pasta, etc.
Eat more of the stuff you used to eat.0 -
Eat higher calorie food - I'm sure you can force some nuts down, or add a tbsp of oil to a dish.0
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i think other people will jump in as well, but most people seem NOT to eat back the calories burned
This.
Except the exact opposite.
Eat em.0 -
So I am trying to make sure I eat the number of recomended calores that MFP is suggesting that I eat....Well for 1, I get full by trying to keep up w/ the calories and #2, if I excercise that day, and burn calories and I need to eat them back...I don't think my stomach can take all of that...I'm just mainly trying to tone up my stomach by eating right and excercising...What should I do???
5'6
147lbs
32 1/2 inch waist
You only have two days of logging in your diary as far as I see.
Log consistently. Hit your calorie goal. Eat higher-calorie food to do so if necessary.0 -
Going by your diary, it doesn't seem like you've been logging for very long, and most of the time you make it to goal. Sometimes you'll go over, and sometimes you'll be a little bit under, and that's all ok. It works out over the course of the week.0
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i think other people will jump in as well, but most people seem NOT to eat back the calories burned
This.
Except the exact opposite.
Eat em.
Uh yeah This.
You know... EAT THEM. lol
Lots of people scarf back those cals - and I depend on them.0 -
Hi, I'm new here but I just had a quick question. I logged 2 whole eggs scrambled and it said about 208 calories. I thought 1 eggs was about 70-75 calories. Any thoughts on this? Thanks.
Whoever made that entry probably included the fat they cooked the eggs in. It is a recipe entry, rather that just the calories from the eggs.
If the calories in the database seem off, here is a good place to verify them: http://ndb.nal.usda.gov/0 -
Hi, I'm new here but I just had a quick question. I logged 2 whole eggs scrambled and it said about 208 calories. I thought 1 eggs was about 70-75 calories. Any thoughts on this? Thanks.
It's good forum etiquette to start your own topic.
That said, instead of entering "scrambled eggs" from the database, enter the raw ingredients you used. 2 whole raw eggs, however much milk, oil/butter etc. Look for the database entries with no asterisk because those have been checked against the USDA database. Adding "raw" will help with logging accuracy as well.0 -
Look up what your TDEE is here is the website to calculate your TDEE - 20%. Also eating calorie dense foods like cheese, peanut butter, avacados might help get you to your calorie goal.
http://scoobysworkshop.com/calorie-calculator0 -
i think other people will jump in as well, but most people seem NOT to eat back the calories burned
If you are following the MFP plan, you should eat them. If you are unsure of your burns you may want to only eat a percentage of them to allow for margin of error, but if you go over the activity level you entered when you set up your account, then you should eat more than the suggested base.
OP, I glanced at your diary and most days didn't look bad. On the low days one avocado or spooneful of nut butter would likely be all the difference you need.0 -
You should eat at least half of them back. Make sure you're logging accurately, with a food scale. If you're coming up short add more calorie dense foods (full fat dairy, oil, nuts/nut butters, etc) or add an extra snack somewhere.0
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Look mang, when I first started here, I didn't eat nearly enough. I lost weight, and FAST. But, I did not replace my fat with muscles (because I wasn't eating enough and not getting the proper nutrients), so I was left with disgusting loose skin. Now that I'm eating more, and making sure I'm hitting my macros, I couldn't be happier.0
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In the couple of days you logged I saw a lot of light or low-fat stuff. If you're happy with what you're eating and don't want to eat more, then opt for the full-fat versions of these things. Whole milk, whole eggs (not just whites), full fat yogurt, full fat ranch, etc... That should add more calories and you won't be eating more than you are now!
And the people who are saying to eat back your exercise calories are right. I'm set at 1200 cals and burn 250-400 per day in exercise. I have no trouble eating all of these calories back
Feel free to add me if you need some clean-eating ideas to eat! 0 -
there are some days when if i have did a big run i struggle to get calories in and i was losing weight quite quick. i now have protein shakes before bed and healthier snacks like nuts etc. dont just look at calories you also need things with the good fat in them to break up the bad fat0
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Also, it looks like belly fat is your biggest target area. According to most articles in Prevention magazines to try to work in one MUFA into every meal is a great idea. (Mono Unsaturated Fat)...I don't know what the "A" stands for. LOL
Those would be: olive oil, acocados, nuts, seeds, small square of dark chocolate, beans, etc. Most of those are calorie dense enough to help you with any deficit, but also meet the "healthy fats" goal in a great way that works for you, helps you feel full, and apparently, helps with belly fat issues.0 -
i think other people will jump in as well, but most people seem NOT to eat back the calories burned
Actually, most who are ultimately successful and enjoy long term success DO eat back their exercise calories, or at least most of them. Ya know...considering that's how MFP works and all.
OP...more fat. Stop with the no fat/low fat bull ****. Dietary fat doesn't make you fat. Just substitute some of those items for full fat or more fat than the ones you're currently doing.0 -
Eating back your calories depends on how you calculated what you need to eat. If you calculated TDEE and included your exercise when determining your activity level, you do not want to eat your exercise calories back. If you calculated TDEE and did not include your exercise, you do want to eat them back. Some great things to add to your diet to boost your calories:
Nuts
Avocados
Dark chocolate
Full fat dairy products
Whole grains or whole grain products
Peanut butter
Honey
^ This. Makes sure you read this carefully.0 -
i think other people will jump in as well, but most people seem NOT to eat back the calories burned
This.
Except the exact opposite.
Eat em.
yup. eat 'em...unless youre following the TDEE/BMR method. Then don't. I do.0
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