I've read the posts, help me get my net calories up!

LunaHare
LunaHare Posts: 30 Member
in Health and Weight Loss
Hi,

I have read all the posts about starvation mode, TDEE, BMR etc. and they all make perfect sense. For the past 6 weeksish I have been eating 1200 calories. I am 5'5'' currently 141.4 pounds and I am aiming for about 135 (I think, depends on body fat/fitness etc.). I have just maually changed my calorie goal to 1300. However I am struggling to reach and net even 1200. I am a vegan (who eats her own hen's eggs but no other eggs apart from that) and I feel like I am eating a huge amount already, I feel full, not hungry and full of energy. But I want to do things the right way and not damage myself!

I am also swimming 60 laps of a 25m pool 3 times a week in about 45 mins, so training quite hard. This sometimes ends up with me neting about 600 cals after exercise! I was having to force myself to eat the other night and made myself feel quite sick with it, something just doesn't seem to be right here.

Any advice/support/help very welcome please. My diary is open.

Many thanks in advance!

Replies

  • LunaHare
    LunaHare Posts: 30 Member
    Anyone??
  • mowu
    mowu Posts: 245 Member
    I took a superficial look at your diary, and a quick way to up the calories could be to change out some of the fresh fruit/berryes in your snacks with nuts/almonds.

    Other than that I'm probably not the right person to ask as I don't have much experience with vaganism
  • behind_blue_eyes_83
    behind_blue_eyes_83 Posts: 85 Member
    Must be hard as a vegan! Nuts would be my first instinct...with breakfast or in the evening? Healthy oils for cooking and dressings. With small amounts of these you could easily bump up. 1200 to 1300 is a very small jump really - and still doesn't seem like lots of food. I'm the same height and net 1600, although I have more to lose.
  • Lumett
    Lumett Posts: 29 Member
    Just eat a little bit more like you did which made you gain weight ? Thats the best I can come up with, because forcing food down your neck isn't going to be comfortable or any good for you. It's all I got, i'm sorry :/
  • meghanner
    meghanner Posts: 180 Member
    How are you calculating your calories burned? HRM or with MFP calculations? MFP tends to overestimate by a HUGE amount. I'd get a HRM that you can swim with (45mins 3x wk is not hard training but is good baseline exercise, sorry but it's true). I'd eat back some of your exercise cals some days and try to get your net calories up to 1200-1300 with added protein however you can. Vega (the sport protein) makes a really good Vegan protein that you can bake with and mixes well. Increasing protein and keeping carbs under 150g/day will boost your fat loss if you are looking to lose a few lbs. Good luck. You're making some lovely healthy choices.
  • behind_blue_eyes_83
    behind_blue_eyes_83 Posts: 85 Member
    I would also say, I do believe net is more important than intake and I try to eat to fuel every workout. My aim is to net over my BMR every day. However, yesterday I cycled for nearly four hours and burnt 1707 calories (by my HRM) - there's no way I could eat that back. I had plenty of protein and ate much more than usual, but had to stop at a v.low net (486). I personally don't think that's as bad as just eating 486 cals with no exercise - but I wouldn't do it every day! Swimming makes me ravenous though!
  • kjw1031
    kjw1031 Posts: 300 Member
    You may already be getting a few more calories than you think - - - your protein powder is showing on your diary as 0 calories.

    There are few good ways to add some calories without feeling too much more full. As already suggested, nuts are good. You could also add some peanut butter or almond butter to your protein shake. Avocados will do the trick as well.
  • TheVimFuego
    TheVimFuego Posts: 2,412 Member
    If I need a boost I chug a tablespoon of coconut oil.

    Yup, it's mostly saturated fat but it's good fat.

    It'll support your metabolism and there is no way it's going to cause you to gain fat.

    Medium Chain Triglycerides ... Check 'em out :)
  • LunaHare
    LunaHare Posts: 30 Member
    Thank you everyone.

    With regards to eating like I did before-To be honest it was all baby weight that I just never shifted, that and home baking treats. Since I have cut processed sugar things there is no way I'm going back there so its looking for other things.

    Nuts is a good idea, but I do love my fruit!

    With regards to training, I swim hard. I don't just go for relaxation but I swim fast and do proper workout in the pool. I also use aids for my workout too-swim gloves etc. But yes, I think its probably overestimated, but I don't want to use a HRM as I don't have masses of weight to loose.

    I was more worried about not being able to eat more and thereby causing damage to my body. I think avocados and nut butters might just be the way forward.

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