Hard time eating back calories burned
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I have a question! I am having a hard time eating back the calories I burn. During the day I usually eat about 800 calories and I burn off about 600+. I know your sposed to be eating back the calories but yesterday with my food and exercise I had alomst 1000 calories to eat back. Any suggestions??? I am NOT trying to eat a low amout of calories and or exercise a lot but its getting confusing/hard lol
You are not supposed to only eat when you are hungry, that is your body telling you that you have failed to give it the nutrients it needs not an advance warning that it is meal time. Nobody healthy can be full on 800 calories spread out over four to six meals, you are either not eating frequently enough or have stuffed your body's satiety signals by dodgy past dieting.
This is not all about calories, your body needs a huge range of nutrients to be healthy, and this is substantially increased by exercise. It's just not possible to get anything like them all on 800 calories so you need to focus on fuelling and nourishing your body as any athlete would. Spread your days calories and macros out over four to six meals, start counting number of servings and eat - nine servings of fruit and veggies, three servings of reduced fat dairy, protein little and often all day, oily fish regularly, mineral and fibre rich foods little and often.0 -
Unfortunately, I dont like eggs at all! But last night I did a bad thing and went out to get a chicken fried steak scramble (no eggs) Im pretty sure I ate back all of my calories :} Its just hard for me to eat them all back usually. I dont want to lose weight the unhealthy way so Im trying to figure this out!! I honestly dont feel that hungry at all and I dont want to stuff myself!!
LOUD CLAPPING!!!
I hate hearing/reading "Oh, I'm so good today!" or "Oh, I'm gonna be bad and have such & such".
Food isn't good or bad. It's an inanimate object. Your feelings about it are the only good/bad in the mix. Get over the guilt and emotion and you'll see that eating to fuel your body is good - and enjoying food is good too.0 -
I honestly don't understand people who say things like this. I mean, honestly, are you not hungry? If I do a 60 minute workout, I'm ready for a big meal!
I don't know why you're only eating about 800 calories. You should not be eating less than 1200. If you burn off 600, then you'll have only 600 to eat back. If you break your meals up into 3 meals + snacks, with 400 calorie lunches and dinners, you should always be able to get to 1200. How and when you eat is just as important as what you eat and what your calories are. It's not just about the number.
As others have said, if you know you're working out, you need to buff up each meal and each snack.. eat healthy fats (olive oil, nuts), good carbs, protein, etc..0 -
So 1200 includes my deficit?? lol.. is it 500 cals? OMG I had no idea.. is this why the loss is takign sooo long??0
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Add high calorie but healthy foods to your diet.
When I was used to a 1200 calorie diet, then upped my calories..
I changed from plain Greek yogurt to fruited Greek Yogurt.
Added protein to my salad at lunch.
Nuts to my afternoon fruit snack.
It's very doable.... obviously we all know how to eat unhealthy- thats why the majority of us got here....
but to add calories in healthy ways can be challenging until you educate yourself on what are higher calorie healthy foods.
When I get to end of day and still have calories left, I will have a treat if it fits into my calories for the day- its not about deprivation as that will be self sabotage in the long run... its about fitting your lifestyle into your calorie limit and fitting your calorie limit into your lifestyle......0 -
A kot of people are willing to give advice without all of the facts. For instance, how tall you are. That will play into how many calories you need. I have a mother-in-law who is 4'10". She shouldn't be eating the almighty 1200 calories (and she doesn't). Without seeing your food diary it is tough to tell where you can add calories. Instead of trying to eat back your workout calories I would suggest that you figure out what your BMR is and try to gradually hit that number. Are you estimating what you are eating or are you measuring and weighing everything that goes into your mouth. If you are not measuring I would suggest that you start doing that first. You may find that you are easting more than you think.
Little items like nuts or cheese may be the way to add to your calories if you are truly only eating 800 calories. It takes guts to ask questions so I congratulate you on at least posting your question.0 -
A kot of people are willing to give advice without all of the facts. For instance, how tall you are. That will play into how many calories you need. I have a mother-in-law who is 4'10". She shouldn't be eating the almighty 1200 calories (and she doesn't). Without seeing your food diary it is tough to tell where you can add calories. Instead of trying to eat back your workout calories I would suggest that you figure out what your BMR is and try to gradually hit that number. Are you estimating what you are eating or are you measuring and weighing everything that goes into your mouth. If you are not measuring I would suggest that you start doing that first. You may find that you are easting more than you think.
Little items like nuts or cheese may be the way to add to your calories if you are truly only eating 800 calories. It takes guts to ask questions so I congratulate you on at least posting your question.
Thank you so much for understanding! I did not sign up for people to bash me, and will not let it bring me down!! Its sad when people are so judgemental and jump to conclusions just because its not "normal to them" I am 5"4" 1/2 ;} My goal weight is my senior year weight at 155lbs size 3/5. I am VERY muscual naturally so I doubt ill ever get lower then that which is fine with me. I am trying to understand all of this because In high school I was a year round athlete so I was always in shape and could eat whatever I wanted.0 -
I actually have that same problem. For breakfast and lunch, I'd total 300-400 calories. Then I work out and burn between 600-800 calories. Now, I have to eat 1000+ calories to be not starving myself? And unfortunately, not 1000+ in chocolate. lol For some of us it is hard. I'm getting used to balancing out my meals and adding enough protein, starches, and good fats.0
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I think you may be overestimating your exercise cals (or MFP is) based on what you mentioned regarding your workouts. While I do not have one, as others have mentioned HR Monitors will give you a better/more accurate calculation of calories burned during your cardio workouts. Once you have a more accurate count of calories burned, I would guess that you woudl have less calories left to consume and here are some higher calorie items that are good for you (some repeated from others):
-Almonds (I like the cocoa roasted from emerald or blue diamond) - 160 cal per serving
-Triscuits (120 cals for 6) with peanut or almond butter (190 cals for 2 tbls) - 330 cal per snack/serving
-Protein Shake (I use gold standard whey-french vanilla creme - 120 cals a scoop) with almond milk (30 cals) - 150 cals a shake
-Avocados are good on their own, on any sand or salad or with just a sprinkle of salt - 250 cals for a whole one
-Traditional Greek Yogurt 160-180 cals
Adding a couple of higher calorie healthy snacks or higher calorie additions to each meal will likely get you closer to your goal and feed your body better.
Good Luck!0 -
Without seeing your diary or knowing any diet restrictions - it's hard to say. for me personally, 800 calories would be way to low for me to also exercise and still be a hospitable human being.
Try some higher calorie but healthy snacks - I like a piece of toast with peanut butter and sliced up banana, low fat chocolate milk is a great recovery drink with some calories, nuts (almonds, cashews, etc) apple with peanut butter, celery with nut butter, etc. If you plan it out, you can still eat a relatively low volume of food (if it's the volume you can't stomach or get past) that are still high in nutritional value.
Be careful eating too few calories and working out so much - you don't want to lose valuable lean body mass from not properly fueling your body. Good luck!0 -
I don't understand how people can eat so little. I've been doing MFP for a year and a half...and what I ate for breakfast today is almost your calorie intake for the whole day. Much larger breakfast than normal, but if that was all I could eat all day? I'd be the world's biggest b*tch! lol I'm sure you can find something extra to eat. A handful of nuts? A bowl of cereal? I have a hard time believing anyone would feel full after eating so little all day. Good luck!
I agree!!0 -
Come back when you have a more POSITIVE QUESTION.0
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A kot of people are willing to give advice without all of the facts. For instance, how tall you are. That will play into how many calories you need. I have a mother-in-law who is 4'10". She shouldn't be eating the almighty 1200 calories (and she doesn't). Without seeing your food diary it is tough to tell where you can add calories. Instead of trying to eat back your workout calories I would suggest that you figure out what your BMR is and try to gradually hit that number. Are you estimating what you are eating or are you measuring and weighing everything that goes into your mouth. If you are not measuring I would suggest that you start doing that first. You may find that you are easting more than you think.
Little items like nuts or cheese may be the way to add to your calories if you are truly only eating 800 calories. It takes guts to ask questions so I congratulate you on at least posting your question.
I would concur to an extent...but for the vast majority of people, 1,200 calories is pretty much the absolute minimum they should NET to. For many women, 1,200 net is somewhat below their BMR. If you are then doing a lot of exercising and not eating back any exercise calories, I think it's a pretty safe assumption that the individual isn't eating enough and not getting the macro and micro nutrients their body needs.0 -
One thing that I do to burn upwards of 600 calories in a day is to do Zumba. 1 hour of Zumba is approximately 600 calories lost and it doesn't even feel like working out at all. It's the reason I go to the gym.0
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Take a second look at the accuracy of your measurements for both calorie intake and calorie burn.
There's a very good chance you're underestimating calorie intake and overestimating calorie burn.
If you're confident it's as accurate as possible. Fatty foods are high in calories. Nuts, avocados, fatty meats, whole fat dairy. Give those a shot.
Eat 5 tablespoons of peanut butter throughout the day
Pop 5 grams of fish oil in the morning
Dice a medium avocado over your salad and drizzle two tablespoons of olive oil on it
That's over 1000 calories right there.0 -
Thank you so much for understanding! I did not sign up for people to bash me, and will not let it bring me down!! Its sad when people are so judgemental and jump to conclusions just because its not "normal to them" I am 5"4" 1/2 ;} My goal weight is my senior year weight at 155lbs size 3/5. I am VERY muscual naturally so I doubt ill ever get lower then that which is fine with me. I am trying to understand all of this because In high school I was a year round athlete so I was always in shape and could eat whatever I wanted.
If you have a lot of muscle your basal metabolic rate should be substantially higher than someone of the same height/ weight who carries less muscle and more fat. So you need even more calories and nutrients that we have assumed for health and wellbeing. People are telling you like it is because they don't want you to get sick and because they care, you can read judgemental and bashing into it if you want but maybe that says as much about you as it does about us? You have had some sound responses, it's up to you if you want to listen to the ones telling you what you want to hear or the truth. You can eat more you choose not to or have trained your body to demand far less, you have just revealed that by saying you ate whatever you wanted in high school.0 -
First of all, you definately need more calories to be healthy, so just make yourself eat more.
As far as everyone bashing you for having a hard time eating more, well,, maybe they didn't experience it, so ignore them.
When I started this, I started eating healthier food and didn't get the carb rush/starving 30 minutes later thing anymore. I also started eating more protein so I stayed full longer. THAT is why I never felt hungry anymore. I was eating the way I was supposed to in the first place. For example, you can eat one cup of Velveeta shells and cheese and be starving right away,, or... eat 4 oz of lean meat, a ton of veggies and whole grain bread and be full until your next meal.
After I started burning 600 cals during my workout, I got hungry again. Now, I MUST exercise because I want those bigger meals and I still lose inches!
Good luck and eat more calorie dense, healthy foods like others suggested. Nuts, oils, etc.0 -
i totally understand where your coming from.everyone is different and what works for some may not for others. dont worry about it. try and add some small things and if not oh well.0
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i totally understand where your coming from.everyone is different and what works for some may not for others. dont worry about it. try and add some small things and if not oh well.
Someone from Yale said that first.0 -
800? Whooooaaaaaaaa..that's seriously low! I'm 5'1 and eating 1600 calories and still losing.
If you want, check out this link by MFPer Heliotsdan - http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.
Or for a different version to figure out your TDEE, as well as some great advice...check out:
http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes
Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.
http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance
For more information about fitness and nutrition, I highly suggest checking out and joining this group:
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
Read all the stickies. It's great information to know.
For the whole eating under a 1000 calories, look...you are going to do what you want but check out the link below at some of the stories of people who thought it was okay (especially because they weren't "feeling" hungry a lot of times) but ended up regretting it. These links are just information to give you options. I'm not preaching or trying to tell you or anyone what is the "right way"...just throwing some info your way is all.
http://www.myfitnesspal.com/topics/show/521480-1000-calories-or-less-a-day0
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