scared to up my calories

Sid1988
Sid1988 Posts: 170 Member
in Health and Weight Loss
I keep reading all over the forums on here that in order to drop the pounds you need to up your calorie intake.

Mine is currently set at 1200 and daily i burn anything between 50 - 400 x5 times a week and give myself two days off exercise (the weekend) i don't tend to log my exercise calories and i usually eat between 1200-1300 calories per day, upping this to 1600 on one day at the weekend.

Now if it means that my weight loss will speed up if i eat more then i am all for that but as daft as it sounds, i am terrified of eating more and putting on the weight i have worked so hard to lose.

what do i do!

Replies

  • AmayaJo1
    AmayaJo1 Posts: 34
    Hello. I was wondering how tall you are...your weight.....your weight loss goal....and do you have a heart rate monitor to track your cals burned during exercise..?
  • chymerra
    chymerra Posts: 212
    when i upped my cals, i started losing more fat. whether or not that changed the scale, i don't know since i don't go by weight but i definitely noticed a difference in my waist line (smaller).

    i don't live by my numbers; i know what my caloric range is but i also listen to my body. when i workout hard (when i do double workouts in a day for example), my body is hungrier so i eat a little bit more and hit my higher range of calories.

    since is started, i've increased my calories from 1500 and now i'm up to 1950-2000; sometimes a bit more depending on how active i am that day. i have not noticed any detrimental effects from it either; in fact, i've noticed a huge benefit: my muscles are more defined/stronger, i've lowered my body fat% and measurements.

    never be afraid of eating more if you are working out. your body needs fuel to do these amazing things... just like a car, it needs gas to run. your body is the same.
  • Sid1988
    Sid1988 Posts: 170 Member
    i'm 5'6 and 136lbs and my weight loss goal is 122lbs.
  • AmayaJo1
    AmayaJo1 Posts: 34
    So you dont have that much to lose...therefore you gotta up your calories...i would try 1400 first..then 1500.....cals see if that works!

    (make sure though..its not like a overnight thing...gradually up your calories)

    dont be afraid to up them...and if it doesnt work...you may reduce some...

    in my opinion and what has happened to me is...the larger i am, i always ate 1200 cals....worked out 5 times a week...with strength training 2 times a week....for an hour ...now the closer i got to my goal weight i upped my cals to about 1400...and decreased my exercise to 3 times a week.

    hopefully this works for you !

    best of luck.
  • spickard34
    spickard34 Posts: 303 Member
    Don't be scared I'm 5'6 148 and upped mine from 1300 to 1600 might even go over twice a week. One day of 2000 sometimes and I don't eat back exercise cals and I'm losing more than I was at 1300 eating the exercise cals back. Worst case it does not work for you and you go back to 1200. Can't hurt to try for two weeks I love it I'm satisfied and not starving.
  • spickard34
    spickard34 Posts: 303 Member
    Don't be scared I'm 5'6 148 and upped mine from 1300 to 1600 might even go over twice a week. One day of 2000 sometimes and I don't eat back exercise cals and I'm losing more than I was at 1300 eating the exercise cals back. Worst case it does not work for you and you go back to 1200. Can't hurt to try for two weeks I love it I'm satisfied and not starving.

    Oh usual burn from workout is 500.
  • kikih64
    kikih64 Posts: 349 Member
    If what you're doing is working, then I wouldn't change anything. One of the benefits of upping your calories is that it's more sustainable once you've hit your goal. If you've been all over the forums then you've probably come across the "in place of a roadmap" thread. There's good info there about TDEE and such to help you judge how many calories you can take in and still hit your goals.

    As other posters have said, you need to do it for a while to see how it works, so it's not really a quick fix.

    Good luck!
  • nxd10
    nxd10 Posts: 4,570 Member
    Just log your exercise. Why not? It's more precise than just guessing.

    Let MFP calculate your calories for how much you want to lose a week. Set yourself at sedentary. Log exercise. Eat it back.

    It isn't that complicated.
  • mreeves261
    mreeves261 Posts: 728 Member
    I posted this in another thread but I think it works here as well. This is what I went through doing Insanity. It worked for me, not saying it will work for you or anyone else

    Week 1 - 1200 calories = exhausted, grumpy, unmotivated. Lost nothing
    Weeks 2-3 - 1400 calories = not as tired, not grumpy, not really motivated after working out. Lost a couple pounds and inches

    Discovered a BMR - TDEE Thread

    Weeks 4-7 - 1550 calories = felt much better, had stamina all day, didn't dread exercise at all. - Lost about 6 pounds
    Weeks 8-9 - Recalculated TDEE, bumped up to 1690 = Feel great, feel like I could run a marathon except I hate running and try to only do it 70 feet at a time during softball season. Lost about 5 more pounds..

    Currently I am adjusting up to 1900 by the end of the month to start training for a Sprint Distance Tri.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Just log your exercise. Why not? It's more precise than just guessing.

    Let MFP calculate your calories for how much you want to lose a week. Set yourself at sedentary. Log exercise. Eat it back.

    It isn't that complicated.

    Or set your account to moderate and not worry about exercise calories.


    Simple, eating too few calories = weight loss (muscle and fat)
    Eating the right amount of calories = fat loss

    Strength training + adequate protein = increase muscle retention

    More muscle = leaner and tighter body.


    Personally, I saw much greater results at 2500 calories than I did at 1800 calories. And I love to eat.
  • NutellaAddict
    NutellaAddict Posts: 1,258 Member
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  • vorgas
    vorgas Posts: 741 Member
    Basic math...

    3500 calories = 1 lb of fat.

    If you bump up your caloric intake by 100 calories per day it will take over a month to show a one pound gain in fat. And that's assuming the number you are on is your magic maintenance number. You're hardly going to 'put back all the weight'. At the end of that month, weigh yourself and see. Bet you'll be surprised at the result.

    Either you believe in basic math or you don't.

    PS: If you can't stay off the scale, expect a weight gain in the first week. Possibly 2. Happens to everybody. If it's more than a pound, then it ain't from calories. Again, basic math. Wait a month.
  • rose228822
    rose228822 Posts: 186 Member
    I am wondering myself if I am taking in too little in calories but I honestly feel full by the end of the day. I am 5'3 and started at 189lbs and now at 179lbs...I workout during the week morning and night (I truly enjoy it!) and once a day on weekends. I burn between 1000 and 1200 calories a day at the gym. I started about 3 weeks ago and hopefully will continue to lose weight. My concern is that I may not be eating enough because I usually have a low net figure. For example here is for the last 2 days:
    Goal 1200, Food 1314, Exercise 1510, net -196
    Goal 1200, Food 1607, Exercise 1302, net 305

    I could use some advice too:)

    I've been reading through the threads and see that some are in favor of eating the calories that you burned and some are not.
    I am glad that I started tracking my calories and I feel more energized than I have in a long time:smile:
  • deksgrl
    deksgrl Posts: 7,237 Member
    I am wondering myself if I am taking in too little in calories but I honestly feel full by the end of the day. I am 5'3 and started at 189lbs and now at 179lbs...I workout during the week morning and night (I truly enjoy it!) and once a day on weekends. I burn between 1000 and 1200 calories a day at the gym. I started about 3 weeks ago and hopefully will continue to lose weight. My concern is that I may not be eating enough because I usually have a low net figure. For example here is for the last 2 days:
    Goal 1200, Food 1314, Exercise 1510, net -196
    Goal 1200, Food 1607, Exercise 1302, net 305

    I could use some advice too:)

    I've been reading through the threads and see that some are in favor of eating the calories that you burned and some are not.
    I am glad that I started tracking my calories and I feel more energized than I have in a long time:smile:

    How are you calculating your calorie burns?
  • Francl27
    Francl27 Posts: 26,371 Member
    Honestly, you might gain a bit at first, if your metabolism has slowed down a lot, but it's much better in the long run.
  • rose228822
    rose228822 Posts: 186 Member
    When I workout on the treadmill on incline depending on the level and how long I usually burn 575 to 775 and add this to my diary...I hope I am doing this right? Thank you:smile:
  • NutellaAddict
    NutellaAddict Posts: 1,258 Member
    When I workout on the treadmill on incline depending on the level and how long I usually burn 575 to 775 and add this to my diary...I hope I am doing this right? Thank you:smile:

    How are you getting that calories burned #?
  • mreeves261
    mreeves261 Posts: 728 Member
    When I workout on the treadmill on incline depending on the level and how long I usually burn 575 to 775 and add this to my diary...I hope I am doing this right? Thank you:smile:

    I think Deksgrl and Jack are asking where are the numbers 575-775 coming from? The machine? A Heart Rate Monitor? MFP calculation? Guesstimating?
  • rose228822
    rose228822 Posts: 186 Member
    oh sorry from the treadmill machine on level 15 incline walking at 2.8 for about an hour...
  • melindasuefritz
    melindasuefritz Posts: 3,509 Member
    u dont say how much u weigh but 1200 is way to low u will go into starvation mode and gain weight and possibly binge
  • sullus
    sullus Posts: 2,839 Member
    u dont say how much u weigh but 1200 is way to low u will go into starvation mode and gain weight and possibly binge

    HAHA, like all those fat Ethiopians, right?
  • mreeves261
    mreeves261 Posts: 728 Member
    I am wondering myself if I am taking in too little in calories but I honestly feel full by the end of the day. I am 5'3 and started at 189lbs and now at 179lbs...I workout during the week morning and night (I truly enjoy it!) and once a day on weekends. I burn between 1000 and 1200 calories a day at the gym. I started about 3 weeks ago and hopefully will continue to lose weight. My concern is that I may not be eating enough because I usually have a low net figure. For example here is for the last 2 days:
    Goal 1200, Food 1314, Exercise 1510, net -196
    Goal 1200, Food 1607, Exercise 1302, net 305

    I could use some advice too:)

    I've been reading through the threads and see that some are in favor of eating the calories that you burned and some are not.
    I am glad that I started tracking my calories and I feel more energized than I have in a long time:smile:

    If you are using MFP calculations you should be eating back exercise calories. Since you are using the numbers the machine is giving you I would say only eat about half back. By the end of the day your Net should be close to your Goal. Currently you aren't getting much if any nutrition based on your Nets being so low. I would pass out eating like that, but that's me.
  • rose228822
    rose228822 Posts: 186 Member
    Thank you so much mreeves261. I was just thinking that I would do just that...eat at least half of the calories I burned back and see what happens. I read your other post and wish you luck in your training for the sprint you are planning to do, sounds exhausting lol.

    To all: I am truly enjoying reading through the threads and how everyone is so supportive of each other and their goals and achievements. I am glad I decided to become a member of myfitnesspal.
  • jqh23
    jqh23 Posts: 311 Member
    I am in the same boat as you in that I keep reading about upping calories, but I still don't get it.

    You didn't see people on the biggest loser eating tons of calories a day.. some of their meals were squash only.
  • mreeves261
    mreeves261 Posts: 728 Member
    Thank you so much mreeves261. I was just thinking that I would do just that...eat at least half of the calories I burned back and see what happens. I read your other post and wish you luck in your training for the sprint you are planning to do, sounds exhausting lol.

    To all: I am truly enjoying reading through the threads and how everyone is so supportive of each other and their goals and achievements. I am glad I decided to become a member of myfitnesspal.

    Your welcome Rose. You can friend me if you like. I will be more than willing to answer any questions I can or direct you to someone or somewhere more advanced than myself.
  • mreeves261
    mreeves261 Posts: 728 Member
    I am in the same boat as you in that I keep reading about upping calories, but I still don't get it.

    You didn't see people on the biggest loser eating tons of calories a day.. some of their meals were squash only.

    And VERY FEW of the contestants on the show MAINTAIN their ending weight. I am not trying to be mean...

    1 - It's reality TV, not reality. You only see what they want you to see.

    2 - Google the past contestants. Very FEW of them are anywhere near the weight they ended at. Many are now half way in between where they started and where they ended. Some have gone back to their starting weight. A small group are at or under their final weight.

    3 - Slow and steady is how people are finding sustainable weight loss. TBL is not doing anything but supplying false hope to many people who can't afford to work out 6 hours a day and afford a TEAM of doctors and trainers.
  • jqh23
    jqh23 Posts: 311 Member
    I am in the same boat as you in that I keep reading about upping calories, but I still don't get it.

    You didn't see people on the biggest loser eating tons of calories a day.. some of their meals were squash only.

    And VERY FEW of the contestants on the show MAINTAIN their ending weight. I am not trying to be mean...

    1 - It's reality TV, not reality. You only see what they want you to see.

    2 - Google the past contestants. Very FEW of them are anywhere near the weight they ended at. Many are now half way in between where they started and where they ended. Some have gone back to their starting weight. A small group are at or under their final weight.

    3 - Slow and steady is how people are finding sustainable weight loss. TBL is not doing anything but supplying false hope to many people who can't afford to work out 6 hours a day and afford a TEAM of doctors and trainers.
    I know, I get that.. my biggest gripe with the show was that they didn't discuss nutrition more.

    I just read the TDEE for dummies thread and kind of have a better understanding now. What I still don't get is the whole marco thing.
  • rose228822
    rose228822 Posts: 186 Member
    Hi mreeves261,
    Thank you again. I sent you a message to friend you. I actually wasn't sure how to do that either lol...anyway I could sure use your knowledge and help and anyone else's expertise. I am determined to lose this weight! I am new on this website but have already learned quite a bit.

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