Eating too few calories?????
Replies
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I am curious to know if anybody out there who is trying to lose weight having trouble eating all of the calories in their budget? I am on a 1350 calorie diet (previously 1500) but I can't even do that most days. I eat a high protein, low carb diet with lots of veggies, not so much fruit and I have to actually work to eat the calories that I am supposed to. I am not hungry and not really craving food if I stay on my eating schedule (breakfast, snack, lunch, snack, dinner). This wouldn't be a problem normally but I notice that when I don't eat enough, even if I am not hungry, my body holds onto the weight which tells me that I need to eat more. During my lunch I can usually only eat half of it. I ate a cupcake yesterday and still was under by 150 cals I think. I am going to add more rice and beans to up the calorie count any more suggestions? Maybe I can add more fruit but honestly organic fruit is too damn expensive. At first I thought that my metabolism was too slow but when I miss one of my meals I am starving and grouchy but still can't finish all my food once I get it. Let me know what you folks think.
I am kind of in the same boat.. I have gotten used to certain sized meals, I get full quickly, and I worked myself into a pattern of eating.. then if I have a good workout, I am significantly under my calories... I understand where you are coming from. When I try to add calories to snacks or meals, I feel like I am overeating! I'm just trying to gradually up my calories per meal or snack and not feel guilty for eating more. I know I need to!!
I add avocado to a lot of things, peanut butter with snacks, etc... it's not hard, it's just the mental side of it for me.0 -
I did not realize that my hair loss that I was dealing with was because I was not eating enough. I realized that I was not eating enough after coming to MFP and reading about how low calorie intake causes plateaus etc.
After 7-8 weeks and I have lost 10 lbs, I am a believer.
How did I jump from 1200 to 1800 (or more some days):
I added real better to my veggies. That was 100 cals to eat plate of green beans, corn etc
I ate real salad dressing to my salads. That was 150 cal or more depending on the dressing and I eliminated the sugar that was in the diet or fake dressings I was using before.
I eat real ice cream sometimes. Not everyday but enough to remember what it taste like.
I added avocado to just about every meal. 30 grams = 50 cals of yummy deliciousness
I eat tortillas
I eat tarter sauce on my fish
I drink a beer when I feel like it.
I eat pizza.
I eat sushi (just try to watch the soy sauce)
I enjoy a meal out with my fiancee, even if its fast food.
I found that this works for me. In the seven weeks since i have been here, my hair is no longer falling out at alarming rates and may be thickening back up (to early to tell). My nails are not as brittle as they were. Honestly I never realized that these were signs of under nutrition until I joined MFP and read it online.
Its a learning process and thanks to MFP and all the members here who post, I have learned much.
Good luck to you. Hopefully you can come to the same realization that I came to as well by figuring out what works for you.
Thank you, my skin, hair and nails are one of my vain reasons for getting healthy and I definitely do not want to mess them up more than they already are. When I was pregnant with my daughter I had HP which is extreme morning sickness and I basically would throw up everything I ate for about 8 months and had to be given fluids through the IV and all that. So my hair started falling out and I got pimples which I never had
so I know how that is. Thanks for the help and telling your story, I appreciate it. 0 -
I think there are only a couple posts per hour from people suddenly having difficulty eating half what they were eating prior to logging.
yeah, and its disgusting.
people are also SUPER personal about their diets on MFP so they dont even wanna listen to any advise.
you cant eat 1400 or 1500 cals a day because more than likely you have f***ed up your metabolism by eating so low over a prolonged period of time. and yes, your weight loss will stall...its only a matter of time. and if you go overboard from there, your body will desperately hold onto that since it doesnt want you to "starve" anymore(not saying you are in a mode of starvation thou)
if some gurus wanna disagree, go ahead, but this is talking from experience and also at the end of the day, everyone`s body is different. but generally eating consistently low calories will only hinder your health and i think everyone can agree on that.
think about it if it were all calories in and calories out, we would seize to exist from weight loss over a long period of time. the reason why that doesnt happen is because hormones and metabolism...leptin...and all those factors come into play and its in your best interest to keep em at a balance.0 -
seriously - eat eggs, steak, chicken, brown rice, Greek yogurt, pork, etc...
I had three eggs, egg white, two whole grain waffles, and some olive oil in the pan that cooked eggs in = 530 calories..
Lunch - 7 ounces chicken, half avocado, cottage cheese, Greek yogurt = 492 calories..
So I am sorry if I find it hard to believe that you have a hard time hitting 1350 in a day, when I have almost hit that number by noon time...
So the problem is you don't believe me? Okay... Maybe I wasn't clear. I make prepare my food which is at my calorie goal but the problem is I am not hungry when eating the food. I will have a meal that is 400 cals and can only finish half of it because if I keep eating I feel like I am forcing myself to eat it. I eat all of the above things except the carbs so I said I would try adding more carbs.
ok - you more than likely have a eating disorder/problem and I would suggest that you seek help for a DR/Psychologist as an MFP thread is going to provide zero help.
LMFAO, this guy : /
You are truly an invaluable contribution to MFP with your helpful suggestions, encouragement and advice. At least I got a good laugh in and that burns calories. Wait, let me add that to my excercise log! GTFOH!0 -
Well, I am pretty new to MFP and haven't seen them. Thanks for your helpful suggestions.
Calorie dense foods ............. healthy fats (olive oil, nuts, nut butters, avocado) ...... cheese, seeds.
Make your dairy full fat or not fat free (at least) .... salad dressings that are not light
Lots of ways to add calories for small portions0 -
^^Meow!
It's difficult to find healthy choices it you are trying to accomodate your macros. A big bowl of ice cream may up your cals, but would send your sugar through the roof.
is it? what macros are you finding difficult to meet goals on with healthy choices?
sugar is not a macronutrient.0 -
I think there are only a couple posts per hour from people suddenly having difficulty eating half what they were eating prior to logging.
yeah, and its disgusting.
people are also SUPER personal about their diets on MFP so they dont even wanna listen to any advise.
you cant eat 1400 or 1500 cals a day because more than likely you have f***ed up your metabolism by eating so low over a prolonged period of time. and yes, your weight loss will stall...its only a matter of time. and if you go overboard from there, your body will desperately hold onto that since it doesnt want you to "starve" anymore(not saying you are in a mode of starvation thou)
if some gurus wanna disagree, go ahead, but this is talking from experience and also at the end of the day, everyone`s body is different. but generally eating consistently low calories will only hinder your health and i think everyone can agree on that.
think about it if it were all calories in and calories out, we would seize to exist from weight loss over a long period of time. the reason why that doesnt happen is because hormones and metabolism...leptin...and all those factors come into play and its in your best interest to keep em at a balance.
So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in. I posted on this thread because I really, honestly want to know what I should do. I normally research but since joining MFP I thought I could get a quick answer from some experienced people. And I said in my post that I DON'T want to eat too few calories because I already know that the weight will stay.0 -
So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in.
your estimated TDEE based on no exercise is ~2250.
80% of that is ~1800.
eat that for steady healthy loss.0 -
I think your idea about adding carbs is probably on the right track. My hunger signals don't necessarily work like they should, and I have to force myself to get at least BMR in some days. On days like that I may be reaching for foods that I would normally stay far far away from because they are not filling to me in the slightest...cereal with milk, pasta, bread, tortilla chips, etc. I will also go for fattier meats/fish---salmon not tuna, ribeye not chicken breast, that kind of thing.0
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I think there are only a couple posts per hour from people suddenly having difficulty eating half what they were eating prior to logging.
yeah, and its disgusting.
people are also SUPER personal about their diets on MFP so they dont even wanna listen to any advise.
you cant eat 1400 or 1500 cals a day because more than likely you have f***ed up your metabolism by eating so low over a prolonged period of time. and yes, your weight loss will stall...its only a matter of time. and if you go overboard from there, your body will desperately hold onto that since it doesnt want you to "starve" anymore(not saying you are in a mode of starvation thou)
if some gurus wanna disagree, go ahead, but this is talking from experience and also at the end of the day, everyone`s body is different. but generally eating consistently low calories will only hinder your health and i think everyone can agree on that.
think about it if it were all calories in and calories out, we would seize to exist from weight loss over a long period of time. the reason why that doesnt happen is because hormones and metabolism...leptin...and all those factors come into play and its in your best interest to keep em at a balance.
So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in. I posted on this thread because I really, honestly want to know what I should do. I normally research but since joining MFP I thought I could get a quick answer from some experienced people. And I said in my post that I DON'T want to eat too few calories because I already know that the weight will stay.
Also, I have only been having this problem (not being able to eat all my cals) for about a week and a half and I have been doing this for five weeks. Just wanted to nip any problems in the bud before they become real problems. So I haven't been eating too few calories over time and my metabolism is ****ed up but from eating too much and not often enough. You don't get to be 260 pounds by eating too little, lol. Anyway, you sound like you a lot so I am asking you. Also, I am going to research more about hormones and thyroids and metabolism and all that good stuff.0 -
So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in.
your estimated TDEE based on no exercise is ~2250.
80% of that is ~1800.
eat that for steady healthy loss.
Damn! That seems like a lot but I will try it. Thanks a lot!0 -
If you exercise regularly you could have more then that. Expect initial weight gain. It's not fat you're putting on it's energy (in the form of glycogen. See "Glycogen" and below in this thread for more:So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in.
your estimated TDEE based on no exercise is ~2250.
80% of that is ~1800.
eat that for steady healthy loss.
http://www.myfitnesspal.com/topics/show/637094-cinderella-s-weight-loss-knowledge
To give you an idea I'm 5'8, 125lb, and losing on 2100 cals. If you don't know what "TDEE" is and how to calculate it I suggest reading the whole thread above.0 -
So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in.
your estimated TDEE based on no exercise is ~2250.
80% of that is ~1800.
eat that for steady healthy loss.
Damn! That seems like a lot but I will try it. Thanks a lot!
do it incrementally. start with 1500 or 1600 for a month and see what happens. you dont have to do it overnight.0 -
I put in the numbers for you using scooby calulator: http://scoobysworkshop.com/calorie-calculator/
Age-27
weight-270
your height-5'5
This is what I got:
BMR-2003
TDEE-2754 now minus 20%, losing 1 pound a week, that would be: 2203
ETA: I put you on the light exercise.0 -
So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in.
your estimated TDEE based on no exercise is ~2250.
80% of that is ~1800.
eat that for steady healthy loss.
Yup, this. Increase calories slowly, by about 100 every week. Your appetite will soon catch up with your intake.0 -
The not often enough theory was proven to be a myth. You could eat all your food in one sitting if you prefer, it will not hinder weight loss (that's pretty much what I do, I usually take in 2100 cals in 2 meals,a little over 1000 each).I think there are only a couple posts per hour from people suddenly having difficulty eating half what they were eating prior to logging.
yeah, and its disgusting.
people are also SUPER personal about their diets on MFP so they dont even wanna listen to any advise.
you cant eat 1400 or 1500 cals a day because more than likely you have f***ed up your metabolism by eating so low over a prolonged period of time. and yes, your weight loss will stall...its only a matter of time. and if you go overboard from there, your body will desperately hold onto that since it doesnt want you to "starve" anymore(not saying you are in a mode of starvation thou)
if some gurus wanna disagree, go ahead, but this is talking from experience and also at the end of the day, everyone`s body is different. but generally eating consistently low calories will only hinder your health and i think everyone can agree on that.
think about it if it were all calories in and calories out, we would seize to exist from weight loss over a long period of time. the reason why that doesnt happen is because hormones and metabolism...leptin...and all those factors come into play and its in your best interest to keep em at a balance.
So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in. I posted on this thread because I really, honestly want to know what I should do. I normally research but since joining MFP I thought I could get a quick answer from some experienced people. And I said in my post that I DON'T want to eat too few calories because I already know that the weight will stay.
Also, I have only been having this problem (not being able to eat all my cals) for about a week and a half and I have been doing this for five weeks. Just wanted to nip any problems in the bud before they become real problems. So I haven't been eating too few calories over time and my metabolism is ****ed up but from eating too much and not often enough. You don't get to be 260 pounds by eating too little, lol. Anyway, you sound like you a lot so I am asking you. Also, I am going to research more about hormones and thyroids and metabolism and all that good stuff.0 -
Stop being orthorexic.0
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So should I increase my calorie intake from 1350 to 1500 or higher? I am 5'5" and 240 lbs as of my last weigh in.
your estimated TDEE based on no exercise is ~2250.
80% of that is ~1800.
eat that for steady healthy loss.
Damn! That seems like a lot but I will try it. Thanks a lot!
do it incrementally. start with 1500 or 1600 for a month and see what happens. you dont have to do it overnight.
What this guy says. I ended up going from 1200 to netting about 1700 over night and I ggotta say I was pretty bloated for a while.
And that is not a lot, at all. to give you an idea of what is healthy, the average female adult needs about 2000 calories to obtain the majority of their nutrition. And that's for someone who is a healthy weight. More if you're taller and more if you're active. That's also why the number on the back of a nutrition box is 2000. The mens version starts at 2500. There's days I can down 4000 cals and lose weight after a day's hike. I really surprise my bf sometimes lol. This site really skewed my vision of what was 'healthy' because I was living in under eating dieting world. Gluck with it!0 -
I put in the numbers for you using scooby calulator: http://scoobysworkshop.com/calorie-calculator/
Age-27
weight-270
your height-5'5
This is what I got:
BMR-2003
TDEE-2754 now minus 20%, losing 1 pound a week, that would be: 2203
ETA: I put you on the light exercise.
This sounds a lot more in the ball park of what I would expect. I'd go with this one. That well also help you later since you have a fair bit to lose. Eventually you'll come to a stall which will be easier to get out of if you have more fuel to work with.0 -
Stop being orthorexic.
Lol, if I was that I would have never got up to 260lbs!0 -
seriously - eat eggs, steak, chicken, brown rice, Greek yogurt, pork, etc...
I had three eggs, egg white, two whole grain waffles, and some olive oil in the pan that cooked eggs in = 530 calories..
Lunch - 7 ounces chicken, half avocado, cottage cheese, Greek yogurt = 492 calories..
So I am sorry if I find it hard to believe that you have a hard time hitting 1350 in a day, when I have almost hit that number by noon time...
So the problem is you don't believe me? Okay... Maybe I wasn't clear. I make prepare my food which is at my calorie goal but the problem is I am not hungry when eating the food. I will have a meal that is 400 cals and can only finish half of it because if I keep eating I feel like I am forcing myself to eat it. I eat all of the above things except the carbs so I said I would try adding more carbs.
ok - you more than likely have a eating disorder/problem and I would suggest that you seek help for a DR/Psychologist as an MFP thread is going to provide zero help.
LMFAO, this guy : /
You are truly an invaluable contribution to MFP with your helpful suggestions, encouragement and advice. At least I got a good laugh in and that burns calories. Wait, let me add that to my excercise log! GTFOH!
Actually, what he's saying is probably close to spot on. Your problem with not being "hungry" is a mental one. You've convinced yourself that you shouldn't eat much. Your body would probably love more food, but your mind won't let it. If you are forcing yourself to eat, it's not because the rest of your organs are saying "NO!" - it's your brain.0 -
Just want to say thanks everyone that posted, some where more helpful than others, and offered such great suggestions. I am using your suggestions and am a woman with a plan!0
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There is a search button on the forums.
Sorry yes we are catty, but we get asked the same questions 10 times a day, it gets tiring. Try eating more full fat foods, not low fat. Nuts are great, so are avocados. Lean protein is helpful too. I just upped my calories myself and am eating more of these. You obviously ate before to get up to a weight you didn't like, so adding in calories shouldn't be an issue. Even if you have a little treat once in a while to help you get there, do it if it fits your macros.0 -
Better late than never here. I sometimes am not ready to eat when its time. So, I have changed my pattern a bit to fit my life. Breakfast and its a little late because I work 3-11, lunche before I leave for work, a snack aroun 4 or so, my dinner more like 6:30 or 7 and then my last snack at 10:00. I don't get home till midnight and my late snack seems to help with the not eating before bed. As for not getting calories in I suggest you add a handful of almonds, add an avacado or some other good fat. I know there are many, these are the ones I like! Hope you are hanging in there and doing well. Karen 0 -
I didn't catch ALL of the responses, but I wanted to throw my .02 in, to encourage you. It gets better. I checked out the EMTWL group, and upped my calories to 1650 accordingly. THEN I started with a trainer a few weeks ago, and he pushed my calories to nearly 2000. I wasn't sure I could eat all of that either. Partly because, like you probably are, I was afraid that was how I got in the position I was in.
But...I went with it. And the first few weeks as I was relearning what kinds of calorie dense foods to eat, I felt like I was eating all. of. the. time.
However, I am working out. And as he promised, because of the working out and because my body is finally learning what to do with real fuel, I am hungry about every 2 hours. Not ravenous. Not low sugar, craving carbs hungry (I am borderline hypoglycemic) but really truly regular hungry. I eat 6 times a day and I am finally hitting close to my calorie and learning to balance my macros. And it's starting to work. Feel free to check out my diary.0 -
seriously - eat eggs, steak, chicken, brown rice, Greek yogurt, pork, etc...
I had three eggs, egg white, two whole grain waffles, and some olive oil in the pan that cooked eggs in = 530 calories..
Lunch - 7 ounces chicken, half avocado, cottage cheese, Greek yogurt = 492 calories..
So I am sorry if I find it hard to believe that you have a hard time hitting 1350 in a day, when I have almost hit that number by noon time...
So the problem is you don't believe me? Okay... Maybe I wasn't clear. I make prepare my food which is at my calorie goal but the problem is I am not hungry when eating the food. I will have a meal that is 400 cals and can only finish half of it because if I keep eating I feel like I am forcing myself to eat it. I eat all of the above things except the carbs so I said I would try adding more carbs.
ok - you more than likely have a eating disorder/problem and I would suggest that you seek help for a DR/Psychologist as an MFP thread is going to provide zero help.
LMFAO, this guy : /
You are truly an invaluable contribution to MFP with your helpful suggestions, encouragement and advice. At least I got a good laugh in and that burns calories. Wait, let me add that to my excercise log! GTFOH!
If you are "full" on 400 calories then you have a problem. That's all I am saying..0 -
peanut butter? avocados?
^^^THIS and NUTS. Look for high calories foods that don't fill you up as much but help get that number up where you want it.
Created by MyFitnessPal.com - Free Weight Loss Tools0 -
No, you didn't get to 260 by being orthorexic. You also won't cure it by being orthorexic. Many people do just that, thinking they can only lose weight and be healthy if they eat lettuce and twigs, they develop an irrational aversion to all kinds of foods they demonize ('processed' foods, pop and then diet pop, anything with sugar, MSG, etc) and become orthorexic. As you've discovered, it doesn't help with weight loss. What also happens is that people get to their goal weight and go back to the extreme of eating the way they did before, because eating twigs and lettuce is not satisfying and who the hell wants to live like that for the rest of their life.Stop being orthorexic.
Lol, if I was that I would have never got up to 260lbs!
So the solution includes "stop being orthorexic." Learn to establish a healthy relationship with foods right now, and by the time you get to your goal weight you will be well-adjusted and not likely to go back to eating in a way that will land you at 260 again.
Good luck and may the Schwartz be with you.0 -
When I found out I had Type II diabetes I made drastic changes. I lost 12 in about three weeks. Not by exercising either. I went mostly vegan, very low sugar( under 30g per day) and no alcohol. I dropped my glucose from 267 to 131, my cholesterol from 247 to 194. Woo hoo! Then since April I have floundered. I wasn't seeing the same changes to my weight. :-(. My friend and my daughter were quickly surpassing me. Both of them are working out. I have rheumatoid arthritis so that complicates things on many levels. I should still be able to lose weight though. I began with 1500. The website link below spells it al out really well. It makes sense. I have dieted all my life and I am a firm believer that if you do not eat all that you are suppose to eat you will not se any weight loss. Its a chemical balance kind of thing in your body. Eat too little starvation mode. Eat more fuel your muscles have a more efficient calorie burning machine= weight loss. If you eat 1200 calories by lunchtime then that's what your body needs based on YOUR body, metabolism, foods you eat and how much you move around all day. I can sort of talk the talk but, its been a real challenge lately to walk the walk. :-) I recently changed my calorie intake from 1500 to 1200. I've been more hungry, crabby, tired and had cold hands and feet too. SO, I am going to bump things back up to 1800 and see what happens for a few weeks. Sounds scary but, we'll see!
http://www.coachcalorie.com/how-many-calories/
I LOVE using myfitnesspal.,com it not only has helped me with changing my eating habits it has better helped me manage my diabetes, lower my cholesterol, watch my fats and my salt intake too! YEAH!0 -
I know a lot of people who were in that predicament and then they started losing their hair and nails etc. Personally I started losing both. If you're stuffing yourself on vegetables like I was and you're hardly eating anything (I eat about 2100 now) I'd suggest taking up more protein and fat instead. Most of the nutrients in vegetables are fat soluble so if you're hardly eating anything you're likely not getting enough fat and you're not absorbing all the nutrients in those veggies anyhow. This is suppose to be about health and nutrition and fitness, not how to get skinny. Trust me, if you do it the healthy way it well come.
Everyone can eat less and less and feel less hungry. That's how many with eating disorders are able to go so long without food (because they don't feel hungry and feel stuffed on barely anything at all). I suggest not putting yourself in that situation. I felt absolutely fine and the hair loss started pretty quickly. My feet and hands were always cold too. Everything got better with more fuel. And if I can manage to lose weight on 2100 without needing to someone who is looking to lose weight can definitely do better then more then what you're getting, even if they're incredibly short and older then me.
Best Advice!!!!0
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