Help Please!

siobhanclark93x
siobhanclark93x Posts: 22 Member
in Health and Weight Loss
Hi All

Hoping someone can help me. My BMR is 1480 and I am really struggling to meet this and in turn my body fat is just staying the same or increasing and my muscle mass is decreasing :( i'm not starving myself, i'm really just not hungry!

Can anyone help me, I really don't want all my hard work to have been for nothing :( x

Replies

  • mikevandewetering
    mikevandewetering Posts: 155 Member
    you should eat between yout TDEE/TEE and your BMR. there are alot of calculators online where you can esitmate your BMR and TDEE/TEE. Then costumize it to you, be playing around with your cals, aim to lose 1-2lbs a week. Eat atleast 0,4 grams of fat per lbs and 0,8-1 gram of protein per lbs of lean bodymass. The rest of your macro's are free to fill in however you like. If you are not hungry why not eat 30 grams of penutbutter? thats like 200 cals within 1 bite.
  • siobhanclark93x
    siobhanclark93x Posts: 22 Member
    Thank you!
  • Lelah77
    Lelah77 Posts: 177 Member
    What PP said, AND consider adding some light-moderate weight training into your workout regimen to address muscle loss. If you are getting sufficient nutrition through your eating (even if you don't meet your caloric goals) you should see muscle tone/gain rather than loss. You may also find you are a bit hungrier, too.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    If you have a hard time eating at least up to your BMR, consider changing your food choices a bit. Look into calorie dense foods. Some examplea are peanut butter, nuts, seeds, lean protein, whole eggs, avocado, full fat dairy, etc.
  • siobhanclark93x
    siobhanclark93x Posts: 22 Member
    Thank you for the advice guys!
  • chrissywelsh10
    chrissywelsh10 Posts: 66 Member
    I eat nuts when i cannot meet by BMR, you don't need much to add calories and fat in - 14 Macadamia is 284 calories - just munch on them with a cup of tea. ;)
  • theCaityCat
    theCaityCat Posts: 84 Member
    Strength training will help you burn fat and maintain muscle mass, or at least lose less of it.

    You can also add nuts and legumes to a lot of meals in order to boost your calories. Slivered almonds are great with steamed green beans, add pine nuts to a salad or spaghetti sauce, dip vegetables in hummus, dip apple slices in peanut butter, etc.

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