BMR, Weight Goals & Help Eating Good Quality Calories

melodyg
melodyg Posts: 1,423 Member
edited September 23 in Health and Weight Loss
I currently have 80 pounds to lose to get to a healthy BMI (from an original total of about 110) In the last 4 MONTHS, I have lost 9 pounds. In the last five WEEKS, I've lost less than one pound. After posting a plea for help on another site I frequent, I was advised by someone to up my calories. I'd guess that I have been eating between 1300-1500 calories a day... sometimes exercise calories, sometimes not. I try to stay above 1200 net but fail at that occasionally (I've just started adding in more exercise again over the last couple of weeks, and that has been an adjustment). To lose one pound a week, MFP calculates I should eat 1460 calories/day (+ exercise calories)

I've decided that upping my calories can't hurt more than losing basically nothing at this point... and decided after reading through some old posts and FAQs that I am going to try to up my net calories to my BMR (at least). That puts me at 1577 calories a day. I've been getting about 200 exercise calories a day added to that.

First of all, I am open to suggestions and ideas about whether or not the above is a good idea.

Second of all... I have no idea how to eat 1700ish calories in a healthy manner and still stay under my goals (especially for fat and sodium). When I do try to eat healthy foods that I cook myself I get full long before the 1700 mark... I seem to be pretty comfortable around the 1400 calorie mark, and even then I sometimes feel like I am eating ALL day long. (My food diary is public -- see January 12 or 13 for an example of that. This weekend was complete eating out non typical fare).

I'm looking for ideas or sample menu plans or open food diaries of people who are eating above 1500 calories/day in a healthy manner. I am working with a limited budget... and I also know that protein powders are often used to boost up calories/protein and I'm not interested in that right now. Surely I can eat real food and have a balanced, healthy diet. (Not meant to bash those of you who do rely on protein shakes and such, it just isn't for me).

Anyone have any ideas for me or an open diary I can sneak a peek at? You'll see from looking at mine I am certainly not perfect (this is totally a lifestyle change and lots of birthday parties and such have been in the last month of my life!)... but I'd love some input from others in a similar situation.

Replies

  • TropicalKitty
    TropicalKitty Posts: 2,298 Member
    Here are some healthy, higher calorie items:

    nuts - almonds or walnuts for example
    nut butters
    avocado
    greek yogurt
    grass-fed beef

    There are more, but those are a couple easy things to add (which you did use on the 12th and 13th).

    Remember that adding calories doesn't mean you have to eat processed food. You can eat more foods, plain and simple. Sometimes in the persuit of being healthy, true healthy items get ditched for things that advertisers say are healthy. There are wonderful healthy good fats out there and by adding those into your diet, your body will be able to take up the wonderful fat soluble vitamins in the great veggies you are eating.
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    I think that upping your calories and eating your exercise calories is a good idea. I experimented for a little while and found that I needed more than a lot of other people in order to keep burning fat and losing weight. My daily calorie goal is 1320 right now, but I may have to bump it back up, we'll see. When I exercise I generally burn at least 400 calories, so my total daily consumption is around 1700-1900 calories. You can look at my diary (though I haven't filled it out the last few days) to see what I've been eating. For the most part, I don't eat processed foods and I really don't eat out either. I do have a protein shake after I work out because I do a lot of strength training plus cardio and my muscles need the faster digesting protein.

    I will say that it can be difficult to eat enough when you're just starting out, especially once you add in the exercise. When I started here I was only getting 400-700 calories a day. Trying to get myself to eat 2-3 times that much to make my calorie goal was very difficult. I added in snacks and a little more food to my meals until I had retrained my body. Now that I know what enough food feels like, it's not that hard. So you may have to push yourself to get those last couple hundred calories in. But you'll adjust.
  • DarcysLosingIt
    DarcysLosingIt Posts: 81 Member
    I would suggest to up your calories. I have my set at 1600 and only burn about 1/2 of my exercise calories. I would suggest Jillian Michaels's Master Your Metabolism. I have read this book (all in one weekend) and it was eye opening as to how much CRAP is in our foods that mess up our bodies. So I am going with her philosophy. "If is doesn't have a mother or doesn't grow from the earth, DON'T EAT IT" The whole concept is our bodies are meant to eat clean foods, not chemicals. Also, check out Eating Clean Magazine. They have menus that are about 1450 calories a day and are based on all natural foods. If you have questions, message me. You can do this.
  • heidiberr
    heidiberr Posts: 643 Member
    I eat nuts for breakfast--trail mix--raisins--eggs. Eating fat isn't all bad for you. Nuts have good for you fat and fat makes you feel longer throughout the day. I also love bananas and they are relatively inexpensive. Brown rice adds a lot of calories without salt and so does Barilla Whole Grain noodles. I eat a ton of fruit as well--which I know can be expensive.
  • vcatmb44
    vcatmb44 Posts: 129 Member
    I took a look at your food diary for the past few days and it seems to me that although your calorie intake isnt that bad you are eating out a lot like chilis , olive garden and your not eating enough healthy calories and fats . Chilis was voted worst restraunt to go to if your on a diet all of there foods are high in calories and sodium. I found that on yahoo shine diet. I would suggest trying to make healthy foods at home like chicken or fish with steamed veggies and brown ricee rather then eating out. That helps me. and of course every once in a while go out to dinner or lunch. hope that helps
  • melodyg
    melodyg Posts: 1,423 Member
    I took a look at your food diary for the past few days and it seems to me that although your calorie intake isnt that bad you are eating out a lot like chilis , olive garden and your not eating enough healthy calories and fats . Chilis was voted worst restraunt to go to if your on a diet all of there foods are high in calories and sodium. I found that on yahoo shine diet. I would suggest trying to make healthy foods at home like chicken or fish with steamed veggies and brown ricee rather then eating out. That helps me. and of course every once in a while go out to dinner or lunch. hope that helps

    That is why I said to go back a few days... didn't have much option but to eat out for a few days this weekend. I did look up information online before I went and made decent choices in my opinion (the Chili's meal is one of their healthiest and best, I do typically cook at home, and I am looking for suggestions for cooking and eating at home.
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