too little calories ?? i dont get it

i dont eat any where near 3300 cals a day i eat alot of veggies mostly raw fruit and lots of water i dont ever skip meals and i do light exercise i feel sick when i try to eat more because my body feels full so what should i do eat more and then get sick and puke ??? i get extra cals for excersing but never eat them back i just feel like im not hungry ...should i be worried or should i just force myself to eat more and i enter everything in MFP as soon as im done eating to so i never leave anything out ....thank for all ur help

I think the previous poster was trying to tell you this:

It's better to eat 5-6 small meals a day versus three 300 meals/day. Try having oatmeal w/ a tablespoon of peanut butter, or making yourself a protein shake after a work out.

Absolutely, YES, you should be worried about too few calories, in fact I have found that MFP tends to assign too few calories to begin with. Gonna try to be concise with my answer...but there is a lot to cover.

Each person has a Basal Metabolic Rate (BMR). This is the number of calories your body would need for bodily functions even if you were in a coma. Conventional wisdom says not to go below 20% ABOVE this number.

So what happens when you get too few calories??? If you consistently eat too few calories, your body figures out it needs to conserve energy so that it can exist on the few calories that it is getting. Since muscle burns a lot of calories, the most efficient way to do this is to get rid of some muscle so that it can exist on fewer calories. This slows your metablolism, which means that you won't lose weight as quickly.

Lets carry this on out. Let's suppose that you decide to lose weight this way and are successful. You have two options. Stay at the limited calories that you have lived on, or eat more. If you stay on at the same calorie intake, you will continue to lose weight and will fall below a healthy level. But if you increase your calories, you body is now not equipped to deal with all of those calories. It has slowed your metablolism to deal with decreased calories, so when you begin eating normally, it all turns to excess weight.

I hope this helps. If you want to know what your BMR, you can use this calculator http://www.fat2fitradio.com/tools/bmr/. You can also get a lot of good information from the Fat2Fit podcast at www. fat2fitradio.com.

After looking at your diary there are a couple of things you could do to help meet your calorie goals - choose a different bread, one that has more calories per slice. I buy Franz Whole Wheat bread, which is 80 calories a slice (only 1 g. of sugar!), but the slices are not huge, so they shouldn't fill you up too much. Another thing to try is more calorie dense vegetables. Carrots, broccoli, cauliflower, snap peas, and bell peppers all have more nutrition (and more calories) then cucumbers which are mostly water. I keep a jar of olives in the fridge to help me get up to 1200 calories when I'm close and not very hungry - 2 are 15 calories, and even if I'm not all that hungry I can manage 4 or 5 olives. Since my overall salt intake is low i don't worry about the additional sodium.

Try six 200 calorie "snacks/Meals" I find that like clockwork when I eat small meals every two hours I am hungry. The way it was explained to me once was eating a small meal is like throwing a couple sticks on a fire. It burns hot and very fast. If you eat a big meal its like throwing a log on the same fire it burns very slow. Essentially by eating small meals you are boosting your metabolisim. Good Luck! Hope that helps.

It's been said, but I agree. Aim for more natural food and skip the low-fat, diet, lite, etc. Eat whole-grain bread from a bakery. Add sour cream and olives to your tacos. Eat some cheese every now and then. Small changes like this will instantly up your intake, aid in weight-loss and give you more energy. Or drink a glass of wine.

If I eat 1200 calories on the days I don't exercise, and eat back all my calories on days I do I consistently don't lose weight. If I eat 1000 on days I don't exercise and about 200 under my exercise calories I consistently lose 1-2 lbs a week.

My point is, everyones body is different and will react in different ways. You just need to find what works for you.

bump

I will often add peanut butter or a Greek yogurt to my morning protein shake to up the calorie content. I have the same problem of not taking in enough calories daily and have found ways to incorporate more healthy foods into my usual meals so I'm not eating all the time.