Hard time getting enough cals without junk:/
honeydawn329
Posts: 48 Member
Having a really hard time getting my net cals up to 1200 after exercise without eating junk. I eat great half of the day, but then I am still at a huge deficit. I have lost a lot of inches (47.5) in 30 days, but only 9 pounds. And the weight stopped coming off once my net started staying negative or up to 300 (I love exercising and do so 1.5-3 hours a day). I have got to find more healthy options that give me large calorie amounts without having to eat too much. Everyone says that most of the time I don't nearly enough which I know is true and mfp has pointed out, but I am not hungry half of the time when I eat already. I may just start drinking protein shakes to make up the deficit! That way I am not eating all the crap just to get my cals up. Cause it is my understanding that you need to eat the calories back that you burn off with exercise and for me to loose 2 pounds a week MFP has my cals set at 1220. Does anyone else have this problem? If you drink protein shakes have you found a good one? And if you are more experienced with this, do you think protein shakes are the way to go? I know the only way to truly get healthy no matter how much weight and inches I loose is to get my eating right, not just half way right!
And yes I have calculated my BMR and TDEE as of today. Said BMR 2826 and TDEE 3095.939 unless I did it wrong. And the TDEE page said to deduct 200-300 cals to loose weight.
I also drink at least 8 glasses of water per day.
Today is day 30 since I started.
And yes I have calculated my BMR and TDEE as of today. Said BMR 2826 and TDEE 3095.939 unless I did it wrong. And the TDEE page said to deduct 200-300 cals to loose weight.
I also drink at least 8 glasses of water per day.
Today is day 30 since I started.
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Replies
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Without seeing your diary...a few things to consider: if you're using low fat dairy, switch some to whole fat. Add a half an avocado to lunch. Eat some nuts, eat some peanut butter....or drink a protein shake if you like them.
That said, I'm confused about why you're eating 1200 if your TDEE is 3095? Am I reading your post right?0 -
I think the best thing you can do is just to listen to your own body. If your body is telling you you that you're not hungry, then don't feel like you have to eat just to make your calories for the day. This being said, peanut butter (or any other nut butter) is a great way to add some quick calories w/out a large volume of food. Or eat a quick protein bar.0
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I've been struggling with this now that I'm on maintenance. Part of it is a fear of eating too much or going over so I tend to err on the side of starvation mode. I too love to exercise so earn many more calories and sometimes struggle to eat all of them.
Whole cheeses, nuts and maybe even a glass of red wine once in awhile has helped me to stay close to net calories.0 -
Without seeing your diary...a few things to consider: if you're using low fat dairy, switch some to whole fat. Add a half an avocado to lunch. Eat some nuts, eat some peanut butter....or drink a protein shake if you like them.
That said, I'm confused about why you're eating 1200 if your TDEE is 3095? Am I reading your post right?
Well that is what MFP set it at when I started 30 days ago. I just did the TDEE and BMR calculations today. So again, I have to get a lot more calories, more than I thought I already needed.0 -
Got it. thanks for clarifying.Without seeing your diary...a few things to consider: if you're using low fat dairy, switch some to whole fat. Add a half an avocado to lunch. Eat some nuts, eat some peanut butter....or drink a protein shake if you like them.
That said, I'm confused about why you're eating 1200 if your TDEE is 3095? Am I reading your post right?
Well that is what MFP set it at when I started 30 days ago. I just did the TDEE and BMR calculations today. So again, I have to get a lot more calories, more than I thought I already needed.0 -
I've been struggling with this now that I'm on maintenance. Part of it is a fear of eating too much or going over so I tend to err on the side of starvation mode. I too love to exercise so earn many more calories and sometimes struggle to eat all of them.
Whole cheeses, nuts and maybe even a glass of red wine once in awhile has helped me to stay close to net calories.
Thanks! I love almonds and greaan apples with peanut butter so I can do more of that. And I used to drink a glass of red wine daily (I was doing so because I heard of heart benefits and heart problems run in my family)....need to get back to that;)0 -
I think the best thing you can do is just to listen to your own body. If your body is telling you you that you're not hungry, then don't feel like you have to eat just to make your calories for the day. This being said, peanut butter (or any other nut butter) is a great way to add some quick calories w/out a large volume of food. Or eat a quick protein bar.
Thank you! I have been really struggling with making myself eat and sometimes feel sick because of it so I will try to up my almonds and peanut butter. I will also give the protein bars a try.0 -
SO how many total calories are you eating daily, including exercise cals?0
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I commend you for loving exercise but up to three hours is not only excessive, it's also driving your net calories too low. If you are having difficulty eating enough in lieu of such exercise volume, cut down the exercise. From a dietary angle, don't be too rigid by consuming only low-fat/calorie foods.0
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SO how many total calories are you eating daily, including exercise cals?
It depends. If I only eat the healthy things I want then I might make it to a few hundred. But if I add in junk then I can push myself up to 1000-1200. But of course you have to have at least 1200. I just have a hard time with it and thats why I was asking if anyone else had or has this issue. And if so what do they do. I am going to try and up my peanut butter and almond intake since I like those. But I am looking at adding in protein bars and shakes so I can make up the calorie deficit without feeling so guilty.0 -
I commend you for loving exercise but up to three hours is not only excessive, it's also driving your net calories too low. If you are having difficulty eating enough in lieu of such exercise volume, cut down the exercise. From a dietary angle, don't be too rigid by consuming only low-fat/calorie foods.
^^this0 -
Potatoes also have a TON of calories... But they are also very filling...0
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I'd say: if this is going to be a sustainable life for you (not just losing weight in a healthy way, but keeping it off) you're going to need to find a way to eat a lot more food (calories). Best of luck with it!SO how many total calories are you eating daily, including exercise cals?
It depends. If I only eat the healthy things I want then I might make it to a few hundred. But if I add in junk then I can push myself up to 1000-1200. But of course you have to have at least 1200. I just have a hard time with it and thats why I was asking if anyone else had or has this issue. And if so what do they do. I am going to try and up my peanut butter and almond intake since I like those. But I am looking at adding in protein bars and shakes so I can make up the calorie deficit without feeling so guilty.0 -
If you want to have a good premade protein shake I recommend the French Vanilla Kellogg's ones. They have great stats and taste pretty good, especially cold.0
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Having a really hard time getting my net cals up to 1200 after exercise without eating junk. I eat great half of the day, but then I am still at a huge deficit. I have lost a lot of inches (47.5) in 30 days, but only 9 pounds. And the weight stopped coming off once my net started staying negative or up to 300 (I love exercising and do so 1.5-3 hours a day). I have got to find more healthy options that give me large calorie amounts without having to eat too much. Everyone says that most of the time I don't nearly enough which I know is true and mfp has pointed out, but I am not hungry half of the time when I eat already. I may just start drinking protein shakes to make up the deficit! That way I am not eating all the crap just to get my cals up. Cause it is my understanding that you need to eat the calories back that you burn off with exercise and for me to loose 2 pounds a week MFP has my cals set at 1220. Does anyone else have this problem? If you drink protein shakes have you found a good one? And if you are more experienced with this, do you think protein shakes are the way to go? I know the only way to truly get healthy no matter how much weight and inches I loose is to get my eating right, not just half way right!
And yes I have calculated my BMR and TDEE as of today. Said BMR 2826 and TDEE 3095.939 unless I did it wrong. And the TDEE page said to deduct 200-300 cals to loose weight.
I also drink at least 8 glasses of water per day.
Today is day 30 since I started.
Keep in mind that you can't rely on hunger as a gauge to how much food your body needs. One of the key signs of slowed metabolism is depressed hunger. Eating that little while exercising that much is the ideal way to slow your metabolism the maximum amount in the shortest time.
As for your BRM and TDEE, those do seem high. But withouth knowing your height/weight/bodyfat %, it's hard to know....
I just started a metabolism reset, so I am (attempting) to eat my full TDEE every day. That's around 2400-2500 calories a day. So I've been finding ways to get enough calories without junk. Feel free to browse my diary for ideas. I'm finding that I can drink my calories for breakfast with the smoothies I make. I also drink a chocolate hazelnut drink before bed. And I've been eating more nuts. You'd be amazed how many calories are in a small bit of peanut butter.
Good luck to you! :flowerforyou:0 -
What's wrong with junk? I have ice cream almost daily and have no issue losing weight.0
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There are plenty of foods you can eat that are high in calories and they aren't "junk". Peanut butter isn't junk (if you are worried about added ingredients, it is very easy to find it made totally with peanuts). Or just eating a handful of nuts can give you a nice bump. Avocados are great for added calories, quinoa, sweet potatoes/yams, and eggs (if you aren't vegan) are other options I include in my diet.
Are you sure it's not that you aren't hungry and that you're just afraid to eat more? I'm not trying to assume, but it seems odd that you have a hard time feeling hungry by only eating a few hundred calories, as you said in one of your replies, but maybe it's just because i can't relate. Whatever the reason, i hope you found some of those suggestions helpful - good luck! :flowerforyou:0 -
Without seeing your diary...a few things to consider: if you're using low fat dairy, switch some to whole fat. Add a half an avocado to lunch. Eat some nuts, eat some peanut butter....or drink a protein shake if you like them.
That said, I'm confused about why you're eating 1200 if your TDEE is 3095? Am I reading your post right?
Yes ^^^^0 -
If you want to have a good premade protein shake I recommend the French Vanilla Kellogg's ones. They have great stats and taste pretty good, especially cold.
Thank you! I will give it a try!0 -
Having a really hard time getting my net cals up to 1200 after exercise without eating junk. I eat great half of the day, but then I am still at a huge deficit. I have lost a lot of inches (47.5) in 30 days, but only 9 pounds. And the weight stopped coming off once my net started staying negative or up to 300 (I love exercising and do so 1.5-3 hours a day). I have got to find more healthy options that give me large calorie amounts without having to eat too much. Everyone says that most of the time I don't nearly enough which I know is true and mfp has pointed out, but I am not hungry half of the time when I eat already. I may just start drinking protein shakes to make up the deficit! That way I am not eating all the crap just to get my cals up. Cause it is my understanding that you need to eat the calories back that you burn off with exercise and for me to loose 2 pounds a week MFP has my cals set at 1220. Does anyone else have this problem? If you drink protein shakes have you found a good one? And if you are more experienced with this, do you think protein shakes are the way to go? I know the only way to truly get healthy no matter how much weight and inches I loose is to get my eating right, not just half way right!
And yes I have calculated my BMR and TDEE as of today. Said BMR 2826 and TDEE 3095.939 unless I did it wrong. And the TDEE page said to deduct 200-300 cals to loose weight.
I also drink at least 8 glasses of water per day.
Today is day 30 since I started.
Keep in mind that you can't rely on hunger as a gauge to how much food your body needs. One of the key signs of slowed metabolism is depressed hunger. Eating that little while exercising that much is the ideal way to slow your metabolism the maximum amount in the shortest time.
As for your BRM and TDEE, those do seem high. But withouth knowing your height/weight/bodyfat %, it's hard to know....
I just started a metabolism reset, so I am (attempting) to eat my full TDEE every day. That's around 2400-2500 calories a day. So I've been finding ways to get enough calories without junk. Feel free to browse my diary for ideas. I'm finding that I can drink my calories for breakfast with the smoothies I make. I also drink a chocolate hazelnut drink before bed. And I've been eating more nuts. You'd be amazed how many calories are in a small bit of peanut butter.
Good luck to you! :flowerforyou:
Thank you!0 -
Hi. I don't have your problem at all. I am struggling to stay at my alloted calories and not go over. I don't eat junk food at all either. Just healthy stuff, whole foods, a very balanced food plan with some treats....like chocolate.
It seems like you are just starting out and learning what will work for you. A big congrats to you for getting started. Be open and seek out knowledge of nutrition and keep changing your meal plan until you find what works for you. I think you took a couple of good suggestions. Try that for a couple of weeks and see how it goes.
Good luck.0 -
Hi. It sounds like the main source of your diet is healthy. So, I think it's fine to add some of your favorite treats & snacks & drinks to fill in any gaps. :flowerforyou:0
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I commend you for loving exercise but up to three hours is not only excessive, it's also driving your net calories too low. If you are having difficulty eating enough in lieu of such exercise volume, cut down the exercise. From a dietary angle, don't be too rigid by consuming only low-fat/calorie foods.
^^this
I agree with this too. You really only need a very modest amount of cardio to be fit, conditioned, and lose weight. Any cardio beyond a modest amount 2 times a week to keep your cardiovascularly conditioned is not accomplishing anything other than creating a larger deficit to eat to. Which is only really useful once in a while like when you have a party and want to eat extra calories.
The key activity that will melt the pounds and reshape your body and rev up your metabolism is strength training. Which luckily burns much fewer calories. :glasses:
I'm sure you've heard this before: Weight loss happens in the kitchen, fitness happens in the gym. (I lost 70 pounds doing zero exercise and zero cardio.)0 -
breakfast:
1 egg
half scoop of chocolate protein powder
a table spoon of crunchy peanut butter
1 avocado.
coconut oil
milk
put coconut oil in frying pan
cut avocado into rings and put in pan
mix protein with egg
poor into avocado holes
flip
add crunchy peanut butter on top.
There, you have about 1200 calories in with your chocolate peanut butter pancakes in little avocado rings, wash it down with a glass of milk.
Also with that amount of cardio and that little food you are going to set yourself up for injury. I'm all about the excessive cardio sometimes (yay day long hikes), but I fuel myself to do it.0 -
There are plenty of foods you can eat that are high in calories and they aren't "junk". Peanut butter isn't junk (if you are worried about added ingredients, it is very easy to find it made totally with peanuts). Or just eating a handful of nuts can give you a nice bump. Avocados are great for added calories, quinoa, sweet potatoes/yams, and eggs (if you aren't vegan) are other options I include in my diet.
Are you sure it's not that you aren't hungry and that you're just afraid to eat more? I'm not trying to assume, but it seems odd that you have a hard time feeling hungry by only eating a few hundred calories, as you said in one of your replies, but maybe it's just because i can't relate. Whatever the reason, i hope you found some of those suggestions helpful - good luck! :flowerforyou:
I'm not affraid to eat more I just have to get in the habbit of not grabbing quick stuff and eating at a regular schedule. For many years I have only ate a couple of times a day and someone else said that eating too little for too long can surpress appetite so that may be a big part of my problem. I know I love to exercise so I plan on continuing my 1.5-3 hours daily. I will try and up my almond and peanut butter intake and start adding in protein shakes/bars since most people seem to agree that would also be a good thing. I dont really like eggs, avocados or quino, but I like sweet potatoes so maybe I can up those. Thank you for helping:)0 -
Potatoes also have a TON of calories... But they are also very filling...
Gonna up these, nuts, peanut butter, and add in protein bars/shakes! Thanks for helping:)0 -
I commend you for loving exercise but up to three hours is not only excessive, it's also driving your net calories too low. If you are having difficulty eating enough in lieu of such exercise volume, cut down the exercise. From a dietary angle, don't be too rigid by consuming only low-fat/calorie foods.
^^this
I agree with this too. You really only need a very modest amount of cardio to be fit, conditioned, and lose weight. Any cardio beyond a modest amount 2 times a week to keep your cardiovascularly conditioned is not accomplishing anything other than creating a larger deficit to eat to. Which is only really useful once in a while like when you have a party and want to eat extra calories.
The key activity that will melt the pounds and reshape your body and rev up your metabolism is strength training. Which luckily burns much fewer calories. :glasses:
I'm sure you've heard this before: Weight loss happens in the kitchen, fitness happens in the gym. (I lost 70 pounds doing zero exercise and zero cardio.)
I have been Leslie Sansone's dvd 5 Really Big Miles where she incorporate a resistance band for 2 of the miles. I do The Firm sometimes that combines strength training and cardio. And I also like Zumba. I figured the 5 miles was fine to do daily since we all walk every day anyways. And I figured that The Firm was a great mix in cause it always seems more strength training to me than cardio. I am going to work hard at upping my cals, but the exercise makes me feel better.0 -
breakfast:
1 egg
half scoop of chocolate protein powder
a table spoon of crunchy peanut butter
1 avocado.
coconut oil
milk
put coconut oil in frying pan
cut avocado into rings and put in pan
mix protein with egg
poor into avocado holes
flip
add crunchy peanut butter on top.
There, you have about 1200 calories in with your chocolate peanut butter pancakes in little avocado rings, wash it down with a glass of milk.
Also with that amount of cardio and that little food you are going to set yourself up for injury. I'm all about the excessive cardio sometimes (yay day long hikes), but I fuel myself to do it.
I will def try it! Def working on finding a balance on everything! Thanks for helping.0 -
A very small steak is 500 calories. And who eats just a tiny little steak? And what good is steak without a wedge salad with blue cheese and bacon?
Joking aside, just enjoy your food and try to allow yourself plenty of fats like nuts and avocado, even mayonnaise if you enjoy it. Or steak. Some people will say that fats are unhealthy, but really they help get you to your goal.0 -
I agree with your post, but a "very small" steak is 500? Not my steaks!:happy:A very small steak is 500 calories. And who eats just a tiny little steak? And what good is steak without a wedge salad with blue cheese and bacon?
Joking aside, just enjoy your food and try to allow yourself plenty of fats like nuts and avocado, even mayonnaise if you enjoy it. Or steak. Some people will say that fats are unhealthy, but really they help get you to your goal.0
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