My calorie goal hard to reach, any suggestions?
aaroneous8989
Posts: 27
Hey everyone, my calorie goal is like 1750, I'm 215 pounds, aiming for 2 lbs a week, and all the healthy foods that I eat, are so low in calories, it's difficult to even reach 1200.
for example, this morning, spinach, bacon, egg muffins (crack an egg in a muffin sheet, wrap bacon around it, and top off with spinach), and 1 piece of whole wheat bread.
lunch, mrs pauls fish sandwich filet sandwich with daves insanity sauce (the best, most extreme hot sauce ever invented I do believe), with spinach instead of lettuce, tomato and onion slice with 1 slice of american cheese. And boiled kale greens.
for dinner (haven't had yet) I'll be having grilled chicken with spinach, baby bok choy, collard greens.
for a snack earlier I had a protein shake by muscle milk, All of this seems to be pretty balanced, but was under 1200 calories ie starvation mode, had to eat a protein bar wholla go just to get to 1280.
All of my meals feel me up quite well, and I walked 2 miles earlier, about to go on a 3 mile walk in like 10 minutes. Any suggestions, or would 1200 a day be about right since the actual goal is 1750?
for example, this morning, spinach, bacon, egg muffins (crack an egg in a muffin sheet, wrap bacon around it, and top off with spinach), and 1 piece of whole wheat bread.
lunch, mrs pauls fish sandwich filet sandwich with daves insanity sauce (the best, most extreme hot sauce ever invented I do believe), with spinach instead of lettuce, tomato and onion slice with 1 slice of american cheese. And boiled kale greens.
for dinner (haven't had yet) I'll be having grilled chicken with spinach, baby bok choy, collard greens.
for a snack earlier I had a protein shake by muscle milk, All of this seems to be pretty balanced, but was under 1200 calories ie starvation mode, had to eat a protein bar wholla go just to get to 1280.
All of my meals feel me up quite well, and I walked 2 miles earlier, about to go on a 3 mile walk in like 10 minutes. Any suggestions, or would 1200 a day be about right since the actual goal is 1750?
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Replies
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Eat calorie dense foods like avocado, add in olive oil when you cook, eat nuts, & add full fat dairy products. My go to fix when I need about 200 cals is a big spoonful of peanut butter.
Eating healthier is fantastic, but you need to meet your calorie goal to make sure your nutritional needs are fulfilled.
Here's a great link:
http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
here's an update real quick, forgot to mention, when I walk 2 miles of the morning I burn an average of at least 345 calories walking carrying my 15 lb weight, and of the evenings after lunch or dinner, I walk for 3 miles, and burn about 460 calories, by doing this my calories remaining are going to be about 1200, and my goal is 1750. I eat good sized meals throughout the day as you can see, and use muscle milk and fiber one bars, but with my walking, seems like I'm not getting enough calories, yet I'm full throughout the day. I'm a little confused... Should I just not walk as much?0
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Eat calorie dense foods like avocado, add in olive oil when you cook, eat nuts, & add full fat dairy products. My go to fix when I need about 200 cals is a big spoonful of peanut butter.
Eating healthier is fantastic, but you need to meet your calorie goal to make sure your nutritional needs are fulfilled.
Here's a great link:
http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants
tried the olive oil, and do use it when I decide to fry my foods, but when I find it under the calorie food finder, my sodium shoots up. Don't want a lot of water retention, as I've lost a lot of my gut so far this past month of diet and walking before creating my account on here.0 -
Why not just eat what you'd normally eat before trying to lose weight, but less of it? Eating diet food just sets you up to fail when you go on maintenance.0
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Eat calorie dense foods like avocado, add in olive oil when you cook, eat nuts, & add full fat dairy products. My go to fix when I need about 200 cals is a big spoonful of peanut butter.
Eating healthier is fantastic, but you need to meet your calorie goal to make sure your nutritional needs are fulfilled.
Here's a great link:
http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants
tried the olive oil, and do use it when I decide to fry my foods, but when I find it under the calorie food finder, my sodium shoots up. Don't want a lot of water retention, as I've lost a lot of my gut so far this past month of diet and walking before creating my account on here.
Do you like ice cream? Maybe use your extra calories to have a treat every day. As far as walking, if that's what you want to do and you like it - YAY! I used to like to walk until I picked up a barbell. You have to find what you enjoy. As far as how much you're walking - The more you walk, the more calories you burn, the more food your body will need to function properly. It's about balance.
Water retention is short lived. It's not true weight gain. However, if you don't want the added sodium, then you just find other foods that are calorie dense. You'll make your calories without feeling stuffed.
I could go on, but this link really explains a lot of this.0 -
Why not just eat what you'd normally eat before trying to lose weight, but less of it? Eating diet food just sets you up to fail when you go on maintenance.
the reason why is when I started my diet and walking on March 27th, I weight 230 pounds, I've already dropped 15-18 eating clean, like the foods I've posted (sometimes I do different kinds of fish,but always have my greens, and sometimes some fruit), and the last time I ate some food I used to eat, I got real sick when trying to exercise 2 hours later while walking, sharp side pains, and just weak. I enjoy the foods I'm eating, I've been doing it for a month, so I don't want to go back to all the sodium and stuff I was eating before...0 -
almonds and pistachios (unsalted) or add almond butter or pb to apples.0
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I've never understood the "I can't get enough calorie in" argument. It's sooooooo easy. Drink milk, drink juice, drink soda, eat peanut butter, eat ice cream, eat cheese, eat beef, eat nuts, eat rice, eat pasta. It's not difficult...
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tried the olive oil, and do use it when I decide to fry my foods, but when I find it under the calorie food finder, my sodium shoots up.
Um, I'm confused. For all practical purposes, olive oil has no sodum.0 -
Do you like ice cream? Maybe use your extra calories to have a treat every day. As far as walking, if that's what you want to do and you like it - YAY! I used to like to walk until I picked up a barbell. You have to find what you enjoy. As far as how much you're walking - The more you walk, the more calories you burn, the more food your body will need to function properly. It's about balance.
Water retention is short lived. It's not true weight gain. However, if you don't want the added sodium, then you just find other foods that are calorie dense. You'll make your calories without feeling stuffed.
I could go on, but this link really explains a lot of this.
I do like ice cream, and I enjoy lifting weights to, but wont get to start regular in a gym til tomorrow, start my new job, and there's a free gym up from it, so I'll be hitting the weights 3-4 times a week, while still doing some walking, either on elliptical, treadmill, or a couple miles from the house.
Should I post on a new topic in a different thread about what my calorie goal needs should be once I start lifting 3-4 times a week?0 -
tried the olive oil, and do use it when I decide to fry my foods, but when I find it under the calorie food finder, my sodium shoots up.
Um, I'm confused. For all practical purposes, olive oil has no sodum.
wonder why it shows my levels go up on the calorie counter when I put that in on here...?0 -
Do you like ice cream? Maybe use your extra calories to have a treat every day. As far as walking, if that's what you want to do and you like it - YAY! I used to like to walk until I picked up a barbell. You have to find what you enjoy. As far as how much you're walking - The more you walk, the more calories you burn, the more food your body will need to function properly. It's about balance.
Water retention is short lived. It's not true weight gain. However, if you don't want the added sodium, then you just find other foods that are calorie dense. You'll make your calories without feeling stuffed.
I could go on, but this link really explains a lot of this.
I do like ice cream, and I enjoy lifting weights to, but wont get to start regular in a gym til tomorrow, start my new job, and there's a free gym up from it, so I'll be hitting the weights 3-4 times a week, while still doing some walking, either on elliptical, treadmill, or a couple miles from the house.
Should I post on a new topic in a different thread about what my calorie goal needs should be once I start lifting 3-4 times a week?
Weights will be good. Maybe when you are able to hit the gym more, you can cut back on all that walking. You'll keep burning the fat without all the cardio making you need a lot higher calories. Just a thought.0 -
Why not just eat what you'd normally eat before trying to lose weight, but less of it? Eating diet food just sets you up to fail when you go on maintenance.
the reason why is when I started my diet and walking on March 27th, I weight 230 pounds, I've already dropped 15-18 eating clean, like the foods I've posted (sometimes I do different kinds of fish,but always have my greens, and sometimes some fruit), and the last time I ate some food I used to eat, I got real sick when trying to exercise 2 hours later while walking, sharp side pains, and just weak. I enjoy the foods I'm eating, I've been doing it for a month, so I don't want to go back to all the sodium and stuff I was eating before...
kk..if you like what you're eating and plan to stick with it when you hit maintenance, all good.
Sounds like this 1200 you're having trouble hitting is your *net* -- i.e., calories in minus exercise. If your gross calories (before exercise) is 1700+ and you're feeling OK (not lightheaded, tired, grouchy, etc.) I'd just let it ride. If you start dropping weight faster than goal, then some of the suggested calorie dense foods would be in order. Personally, if I think I'm getting a bit behind on calories, I'll pop a ribeye on the grill :-D0 -
I have the same problem. I've only had 500 calories today and I feel so full! I use hemp hearts, real mayo, cheddar cheese, coconut oil, heavy cream, any fatty/creamy dressings/dips, or chia seeds to increase my calories. Tonight it will be an extreme challenge to get 1000-1200 calories in to me without blowing my other goals. Most likely it will be a mayo-y/cheese-y/sour creamy kind of night.0
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wonder why it shows my levels go up on the calorie counter when I put that in on here...?
many of the entries in the database have been put in by users accuracy varies unfortunately
it may be the the item you chose from the database does have added sugar and therefore sodium
it's more likely a mistake and you should chose another option from the database
fyi [source: USDA NDL http://ndb.nal.usda.gov/ndb/foods/show/631?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=olive+oil]
sodium content 2mg per 100g of olive oil
as an aside, it is also possible that you might be underestimating you calories (can't see your diary so hard to know), the following thread is really helpful, especially on selecting items from the database and weighing solids measuring liquids
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide0 -
Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .0
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Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
You're joking right? This is a joke...0 -
How is it a joke?0
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Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
What? .... *Spoon of ice cream in mouth* You mean me losing 53 lbs while eating ice cream was a lie?0 -
all about the other suggestions for calorie dense foods
Also do you weigh your foods? Could be underestimating
do you wear an HRM on your walks?0 -
How is it a joke?
Total daily calorie intake is what determines weight loss. Unless you're diabetic, there's nothing wrong with a blood sugar spike resulting in increased insulin release UNLESS you eat such a high amount of carbohydrates on a daily basis for a long time and you develop resistance to insulin. Insulin response is a good thing, especially if you're working out. It replenishes glycogen stores. Any instantaneous fat storage as a response to insulin doesn't matter if you're running a calorie deficit at the end of the day. An energy deficit will always be filled by stored fat...0 -
Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
awwww...spoil sport...
*hides empty ice-cream carton*0 -
Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
Really? I mean, really?0 -
Your putting words into my sentence, there is much better options than ice cream that's all I'm saying. Why did you need to lose 53 lbs in the first place? Abuse of Sugar.Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
What? .... *Spoon of ice cream in mouth* You mean me losing 53 lbs while eating ice cream was a lie?0 -
Your putting words into my sentence, there is much better options than ice cream that's all I'm saying. Why did you need to lose 53 lbs in the first place? Abuse of Sugar.Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
What? .... *Spoon of ice cream in mouth* You mean me losing 53 lbs while eating ice cream was a lie?
LOL wrong. Me needing to lose 53 lbs was from over eating. Food. All the food.
I haven't had this much ice cream in years now that I'm in shape and it's because I've learned moderation and portion control. No need to demonize sugar. What did it ever do to you?0 -
Have you tried making your own protein shakes/smoothies? I use a banana, milk and protein powder, but were I to need more calories in my day (which regrettably, I never do!) I'd add more fruit. ALLL of the fruit! And maybe honey. Or something.
The point is, you can do lots to get closer to your calorie goals. Drink milk, eat granola (Bear Naked Peak has some great stuff!), nuts, add nutrient dense things into your life! Find stuff that you enjoy. Add it in. See how it goes.
Edited to add CHOCOLATE to my smoothies. I'm going to do that. Yep.0 -
Im sorry man but calories are not equal. Theres much better ways to get his calories than sugar processed junk. Get your micros from real food.How is it a joke?
Total daily calorie intake is what determines weight loss. Unless you're diabetic, there's nothing wrong with a blood sugar spike resulting in increased insulin release UNLESS you eat such a high amount of carbohydrates on a daily basis for a long time and you develop resistance to insulin. Insulin response is a good thing, especially if you're working out. It replenishes glycogen stores. Any instantaneous fat storage as a response to insulin doesn't matter if you're running a calorie deficit at the end of the day. An energy deficit will always be filled by stored fat...0 -
Your putting words into my sentence, there is much better options than ice cream that's all I'm saying. Why did you need to lose 53 lbs in the first place? Abuse of Sugar.Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
What? .... *Spoon of ice cream in mouth* You mean me losing 53 lbs while eating ice cream was a lie?
Hahaha, she needed to lose weight because she was overweight from over consuming calories in general, probably from both dietary fat and carbohydrates. You may be a certified personal trainer, but it's becoming increasingly apparent that you are lacking a great deal of knowledge about nutrition...0 -
Im sorry man but calories are not equal. Theres much better ways to get his calories than sugar processed junk. Get your micros from real food.How is it a joke?
Total daily calorie intake is what determines weight loss. Unless you're diabetic, there's nothing wrong with a blood sugar spike resulting in increased insulin release UNLESS you eat such a high amount of carbohydrates on a daily basis for a long time and you develop resistance to insulin. Insulin response is a good thing, especially if you're working out. It replenishes glycogen stores. Any instantaneous fat storage as a response to insulin doesn't matter if you're running a calorie deficit at the end of the day. An energy deficit will always be filled by stored fat...
What's real food? My body doesn't care where I get my nutrients from. .. Just that I'm getting the proper amount for it.0 -
Sugar is the cause of the pandemic going on in the world, obesity. Do not encourage people to eat more of it than they need to.
Your putting words into my sentence, there is much better options than ice cream that's all I'm saying. Why did you need to lose 53 lbs in the first place? Abuse of Sugar.Haha do not eat ice cream. It will just lead to increased blood sugar levels and insulin in bloodstream and halt progress a lot. Try eating stir fry with bunch of meat and vegetables easy way to get your greens and protein .
What? .... *Spoon of ice cream in mouth* You mean me losing 53 lbs while eating ice cream was a lie?
LOL wrong. Me needing to lose 53 lbs was from over eating. Food. All the food.
I haven't had this much ice cream in years now that I'm in shape and it's because I've learned moderation and portion control. No need to demonize sugar. What did it ever do to you?0
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