Not enough calories, but...

jthramann
jthramann Posts: 25 Member
in Food and Nutrition
I have been tracking what I eat in MFP for a while now and I have noticed the same things each day..

- I never reach the "target" calorie mark
- I usually have too much sodium and sugar or too many carbs

.. I guess my question is, Is it bad not to reach that calorie mark?

Thanks! And sorry for the awkward question! :)

Replies

  • Linnaea27
    Linnaea27 Posts: 639 Member
    First, are you trying to lose, gain, or maintain weight? The answer to your questions will depend completely on that!

    If you're trying to lose weight, then it is OK to be slightly below the target number, as long as you don't go below 1200 net food calories for the day. I like being slightly under my goal (1400) because then it says I was "under my calorie goal," which, for me is a tiny reward. I'm usually 10-100 calories under; the larger values there are from days I exercise a lot after a day when I went significantly *over* my goal, as I'm trying to lose weight. I try for an average of meeting my goal or being a tiny bit under, by the week rather than being super precise about meeting it every single day.

    If you're trying to gain weight, well. . . you should reset your calorie goal depending on how much you want to gain and always eat up to that goal.

    If you're trying to maintain, then again, reset your goals to "maintain" and eat to the goal.

    Generally, a lot of extra sodium and sugar are not ideal. Are you eating a lot of pre-made things? Is there any way you can make more food yourself? It's much easier to avoid eating too much salt and sugar if you're preparing at least some of your own food. :)
  • jthramann
    jthramann Posts: 25 Member
    First, are you trying to lose, gain, or maintain weight? The answer to your questions will depend completely on that!

    If you're trying to lose weight, then it is OK to be slightly below the target number, as long as you don't go below 1200 net food calories for the day. I like being slightly under my goal (1400) because then it says I was "under my calorie goal," which, for me is a tiny reward. I'm usually 10-100 calories under; the larger values there are from days I exercise a lot after a day when I went significantly *over* my goal, as I'm trying to lose weight. I try for an average of meeting my goal or being a tiny bit under, by the week rather than being super precise about meeting it every single day.

    If you're trying to gain weight, well. . . you should reset your calorie goal depending on how much you want to gain and always eat up to that goal.

    If you're trying to maintain, then again, reset your goals to "maintain" and eat to the goal.

    Generally, a lot of extra sodium and sugar are not ideal. Are you eating a lot of pre-made things? Is there any way you can make more food yourself? It's much easier to avoid eating too much salt and sugar if you're preparing at least some of your own food. :)


    I am trying to lose a little bit of weight, but it gave me a goal of 1,200 calories and i am usually 100-200 below that. I feel like I eat fairly normal meals, and light snacking.
  • Linnaea27
    Linnaea27 Posts: 639 Member
    As your goal is 1200, definitely make sure you meet that goal-- that's pretty low for anyone, and is kind of miserable to boot, in my opinion!

    If you have that goal because you chose the "sedentary" activity setting, I think upping it to "lightly active" even if you have a desk job might help you lose more weight in the long run. 1200 calories is pretty close to the zone where one's metabolism slows down somewhat.

    To get those 100-200 calories in, eat a serving of yummy full-fat cheese. Or a handful of nuts. Or make yourself a protein smoothie in the morning. Or, if you eat Greek yogurt, replace the nonfat kind with a full-fat variety. If you struggle to eat much, eating the same mass of food, just in higher-calorie versions, will fix the problem easily.

    Don't be afraid to enjoy some full-fat dairy and bread or pasta from time to time, even though you are trying to lose weight! Those will help you not be under.
  • amy8400
    amy8400 Posts: 478 Member
    I agree with the previous poster that you need to at exactly what you're eating. Are you eating whole foods or stuff from a box or can? Sodium and sugar are usually found in excess in prepared foods.

    When I don't have time to cook, much of my diet consists of simple things like crunchy, raw veggies, slices of low-fat cheese, low fat/sodium turkey slices, whole wheat low-carb wraps, spinach salads, homemade fruit smoothies with protein (no mixes), wheat thins (love those little squares), baked Lays potato crisps, fresh fruit (not from a can). When I have time to cook, I like to prepare low-sodium broth-based veggie soups because they fill you up and you can eat them for 3 days before having to get in the kitchen again LOL I'm also big on simple meat main courses like shredded chicken, pork or beef..all of which can be done in a pressure cooker or crockpot.

    Take a good hard look at what you're eating and then decide how you can make it better with a few additions or changes. Good luck!
  • sarahmichel101
    sarahmichel101 Posts: 158 Member
    I agree that you should try to fit in a 200 calorie snack that is high and protein and low is carbs. Nuts and seeds are great choices, and you can get them roasted and unsalted. Might even want to try Yogurt with nuts mixed in. I know you're over in your sugar, but unless youre diabetic that isnt the worst thing. Getting all your protein is important though, so eating sugar calories INSTEAD of protein ones can become a problem.
  • kapoorpk
    kapoorpk Posts: 244 Member
    Yes, eat up to the gaol calories. One sure fire healthy eating technique is to eat smaller but more frequent calories. Normally, 3 major meals with 2 snacks at least 2 hours apart will keep your metabolism humming, also making you hungry. But, its not a switch you can turn on or off overnight. Each person is different. Applying any healthy eating principle will take 1-3 days or so for your body to get adjusted.

    Unless you are diabetic or have hypertension, high sodium or sugar is not as disastrous as many make it sound. To manage sugar, don't focus on the sugar stated on the label, instead research the glycemic index and consume more of the low to medium glycemic index food. This will give you sustained energy vs. sugar highs or lows. Sugar on nutritional labels is NOT an accurate indicator at all of its glycemic index impact.

    Secondly, any excess sodium your body does not need is excreted if you drink enough water. Also, make sure you are not short on potassium, e.g. drink daily servings of milk, banana, nuts, sweet potato etc.


    So, eat more in smaller portions and more often, but at least the goal in total calories each day.

    Good luck!

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