Too Full for All My Calories

i think other people will jump in as well, but most people seem NOT to eat back the calories burned

MFP isn't about trying to eat the fewest possible number of calories. It's about learning to eat at a healthy level for your body - not too much and not too little. So you do need to eat all of your base calories and at least half of your exercise calories.

Here are some ideas for adding healthy calories:

Chicken with the skin
Steak
Cheese
Whole eggs (including deviled eggs, egg salad)
Full fat dairy (including cottage cheese, yogurt)
Fruit,
Peanut butter or other nut butters
Nuts
Avocado
Dried fruit (raisins, apricots, apples)
Brown rice
Dark chocolate
Salmon
Add Chia seeds to salads or yogurt
Olive oil
Smoothies
Granola/sports nutrition bars

Eat more calorie-dense food. There are lots of high-calorie foods that are healthy and good for you. Nuts and avocados are 2 excellent examples.

^This

Why don`t you try a tdee calculator like this one tow tell you how many calories you need for your exercise level. That way you don`t have to add your exercise calories. Just eat around 20% below what the calculator suggests you should be eating if you want to lose weight?

You could also try a protein shake to bring your calories up?

I see at the moment when you are exercising you are netting below the 1200 cals?

So I am trying to make sure I eat the number of recomended calores that MFP is suggesting that I eat....Well for 1, I get full by trying to keep up w/ the calories and #2, if I excercise that day, and burn calories and I need to eat them back...I don't think my stomach can take all of that...I'm just mainly trying to tone up my stomach by eating right and excercising...What should I do???


5'6
147lbs
32 1/2 inch waist

If your diet is nutritionally balanced and you feel good, don't force yourself to eat just to eat. MFP provides RECOMMENDATIONS, that is all. If you're concerned, get your blood work done.

Eat higher calorie food - I'm sure you can force some nuts down, or add a tbsp of oil to a dish.

So I am trying to make sure I eat the number of recomended calores that MFP is suggesting that I eat....Well for 1, I get full by trying to keep up w/ the calories and #2, if I excercise that day, and burn calories and I need to eat them back...I don't think my stomach can take all of that...I'm just mainly trying to tone up my stomach by eating right and excercising...What should I do???


5'6
147lbs
32 1/2 inch waist

You only have two days of logging in your diary as far as I see.

Log consistently. Hit your calorie goal. Eat higher-calorie food to do so if necessary.

i think other people will jump in as well, but most people seem NOT to eat back the calories burned

This.

Except the exact opposite.

Eat em.

Uh yeah This.

You know... EAT THEM. lol
Lots of people scarf back those cals - and I depend on them.

Hi, I'm new here but I just had a quick question. I logged 2 whole eggs scrambled and it said about 208 calories. I thought 1 eggs was about 70-75 calories. Any thoughts on this? Thanks.

It's good forum etiquette to start your own topic.

That said, instead of entering "scrambled eggs" from the database, enter the raw ingredients you used. 2 whole raw eggs, however much milk, oil/butter etc. Look for the database entries with no asterisk because those have been checked against the USDA database. Adding "raw" will help with logging accuracy as well.

Look up what your TDEE is here is the website to calculate your TDEE - 20%. Also eating calorie dense foods like cheese, peanut butter, avacados might help get you to your calorie goal.


http://scoobysworkshop.com/calorie-calculator

You should eat at least half of them back. Make sure you're logging accurately, with a food scale. If you're coming up short add more calorie dense foods (full fat dairy, oil, nuts/nut butters, etc) or add an extra snack somewhere.

In the couple of days you logged I saw a lot of light or low-fat stuff. If you're happy with what you're eating and don't want to eat more, then opt for the full-fat versions of these things. Whole milk, whole eggs (not just whites), full fat yogurt, full fat ranch, etc... That should add more calories and you won't be eating more than you are now!

And the people who are saying to eat back your exercise calories are right. I'm set at 1200 cals and burn 250-400 per day in exercise. I have no trouble eating all of these calories back Feel free to add me if you need some clean-eating ideas to eat!

Also, it looks like belly fat is your biggest target area. According to most articles in Prevention magazines to try to work in one MUFA into every meal is a great idea. (Mono Unsaturated Fat)...I don't know what the "A" stands for. LOL

Those would be: olive oil, acocados, nuts, seeds, small square of dark chocolate, beans, etc. Most of those are calorie dense enough to help you with any deficit, but also meet the "healthy fats" goal in a great way that works for you, helps you feel full, and apparently, helps with belly fat issues.

Eating back your calories depends on how you calculated what you need to eat. If you calculated TDEE and included your exercise when determining your activity level, you do not want to eat your exercise calories back. If you calculated TDEE and did not include your exercise, you do want to eat them back. Some great things to add to your diet to boost your calories:

Nuts
Avocados
Dark chocolate
Full fat dairy products
Whole grains or whole grain products
Peanut butter
Honey

^ This. Makes sure you read this carefully.