Having trouble reaching my calorie goal

Cammy91

I have been making significant changes to my lifestyle and I constanly have been having trouble even reaching 1000 calories a day! I'm worried that this is the reason I haven't been losing 2-3 lbs a week like I should be.

I've always had trouble incorporating meals, I used to eat 1 or 2 meals a day ( both fast food) and a lot of soda, which kept my calories way up there but actual good food content low.

I have since then pushed myself to eat at least 3 meals a day ( which is difficult for me already) I eat something healthy like an english muffin with peanut butter or oatmeal, for lunch a meal replacement shake ( which has majority of most of my recommended vitamins and minerals thank goodness! ) and for dinner I've been having lots of salad with some chicken breast most nights or another shake. I feel full and satasfied throughout the day and work most of the day.. so snack breaks are kind of a no no, and I'm not usually hungry.

I haven't been losing much weight though, and I'm worried I might have put myself into starvation mode? does that really happen if I'm not hungry?

Additional Info: I'm 280 right now so I hope to be losing more then 1lb a week, I use the meal replacement shakes because they are quick and easy and have majority of my recomended vitamins/protein, I use them for lunch at work. I'm not a great chef I don't know how to prepare most things and I usually work 12+ hours a day so I don't have an hour or so to prepare meals. If I can't make it in 10 minutes or less it isn't a good option for me. Also I am grossed out by most veggies, salad alone was a big change. I nearly upchuck trying to down most veggies, and a lot of fruits for that matter.

laele75

First of all, you shouldn't try to lose more than one pound a week. Faster than that, unless you are really obese like me, is dangerous and can be bad for your health.

Secondly, when you signed up, did you go through the settings? If not, do so. It will give you a recommendation. There's your baseline. There are fancy formulas but the easiest way is to let the app you signed up for do the math for you.

Thirdly, no adult female should eat less than 1200 calories a day. It's dangerous. Once you have used this app you signed up for to determine your caloric needs, start using the diary to track your food.

And just so you know, lettuce is a filler food. It has little nutritional value and few calories. All it does is make you feel full. Instead, eat some nice veggies to go with your chicken. Meal replacement shakes are nice for when you are busy, but unless you plan to drink one every day of your life, you might look into making your own smoothies. Also, English muffins aren't that healthy. Oatmeal is far more healthy. Peanut butter is healthy and has lots of calories and good fat.

What's really healthy? Fruits and vegetables. Potatoes (especially sweet potatos). Some other healthy calorie dense foods are nuts, hummus, plain full fat yogurt, and cottage cheese. Really, do some research about what is healthy to eat instead of drinking slim fast or whatever and filling up on salad and deciding snacking isn't good for you.

ETA: And before the guys come in here grunting 'Eat more, lift heavy', your diet is pretty weak in the protein department. Really, you are not eating healthy at all. Sorry.

pastryari

I have been making significant changes to my lifestyle and I constanly have been having trouble even reaching 1000 calories a day! I'm worried that this is the reason I haven't been losing 2-3 lbs a week like I should be.

I've always had trouble incorporating meals, I used to eat 1 or 2 meals a day ( both fast food) and a lot of soda, which kept my calories way up there but actual good food content low.

I have since then pushed myself to eat at least 3 meals a day ( which is difficult for me already) I eat something healthy like an english muffin with peanut butter or oatmeal, for lunch a meal replacement shake ( which has majority of most of my recommended vitamins and minerals thank goodness! ) and for dinner I've been having lots of salad with some chicken breast most nights or another shake. I feel full and satasfied throughout the day and work most of the day.. so snack breaks are kind of a no no, and I'm not usually hungry.

I haven't been losing much weight though, and I'm worried I might have put myself into starvation mode? does that really happen if I'm not hungry?

You do not need to eat at least 3 meals a day. Eat at whatever time/frequency works best for you.

If you're having trouble reaching your calories, why are you using a meal replacement shake? Eat a calorie dense meal instead.

Stop eating only salads. Go for more calorie dense foods, not nutritionally/calorically (not even sure that's a word) devoid lettuce.

Shelby1582

2-3 pounds per week is moving kind of fast and will not happen if you aren't even eating over 1200 calories daily. Your body may be in starvation mode and your metabolism slowed down. What about protein shakes? I like EAS soy protein mix (180 cals per scoop) and with 2% milk it can be high calorie but healthy.

UrbanLotus

*Broken record alert* Eat nuts, avocado, nut butters, and other calorie dense foods. You'll reach 1200 in no time.

SarahSmilesCA

Nutrient dense foods that are fat and protein laced will get you to your calorie goal. Here are some things to incorporate:

Fortified High Protein Shakes (mine has 31 grams of protein, 1 gram, fat, and 1 carb and 150 calories) two of those a day and I am almost at half my protein goal, and it uses up calorie space that I would otherwise have excuses to eat junk. To them I add MCT oil and a Chia/Flax seed blend, and a green food blend that adds healthy fats and calories.

MCT oil. Really great stuff. 100 calories a table spoon.

Seeds, Nuts, Olives and Avocado, healthy fats...eat 3-5 a day, and you will consume almost 500 calories

Meat...yeah it has a bad rap, but it has protein and fat, and it fits the bill for making the calorie targets. It also suppresses hunger...I find it nearly impossible to eat too much meat. But that is me, I know some men on the board might really argue with me.