How do I make my calorie goal without going over all the oth
ojell
Posts: 748 Member
I want to feel content, but I notice the only way I can keep by not going over my proteins and fat and stuff, I have to just not eat many calories?
Just veggies all day? I don't think I would feel content.
Meal/Snack ideas?
I find I eat a lot of Protein. I didn't realize I did until I started keeping track on here. lol
Just veggies all day? I don't think I would feel content.
Meal/Snack ideas?
I find I eat a lot of Protein. I didn't realize I did until I started keeping track on here. lol
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Replies
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I don't worry so much about going over on protein. It's the overall calories, Fat, & Carbs. that hurt you the most.0
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It's easier to control your intake when you reduce the amount of fast food and prepackaged foods that you eat. Try cooking most of your meals yourself.. use lean proteins, veggies, healthy fats.0
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And sodium..... it's the worst. If you are exercising don't worry about the protein as much.0
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The thing this website makes you realize most is that if you want to lose weight, you got to excercise. My target goal is 1400 calories a day which isn't much, but if I work out I can eat sometimes 2000 or even 3000 calories days that I workout a lot. So do a ten minute walk after you eat, it will allow you to eat more at each meal0
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Going over in protein is fine. Protein is GOOD for you!0
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I never worry about going over protein. Calorie is king, then sodium in my eyes...
Cut back on the juices and other drinks...they take your calories that you could be eating. Aim for more water
Soup has a lot of sodium and is filling for a small amount of time.
Eat more nuts, eat more often (breakfast, snack, lunch, snack, dinner, snack). If you drink a cup of 2 of water before you eat you'll feel fuller longer. If you eat more often (healthy snacks) you won't want a big meal when it comes time to eat your meals.0 -
Yes, I wouldn't worry about protein at all. I think they low-ball it here. Also--ignore the sugar calculations. They give you 25g a day-which is impossible, even avoiding all sweets because milk and fruits and veggies have a lot of sugar in them. Just watch your carbs, fat and calories and you should be fine!
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You would be surprised at the quantity of food that you can eat when you are eating clean, whole foods! Sometimes I look at my plate and think, Wow! I can't believe i get to eat all of this and it's only 300 calories!0
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I wouldn't worry about protein too much either... I don't know alot about nutrient balance yet, but I have read a lot of people say that they think MFP shoots low on the amount of protien they recommend.
It's important to eat your calories. Just try to find what's causing your carbs and fats to be over and see if you can tweak it a little. Eat a little less (you don't have to take them completely out...just smaller portions) of those things and then throw in just filler veggies??0 -
I think protein is okay to go over on since it is healthy. As for myself, I watch the fat and sugar content as well as calories so I tend to buy foods and snacks that are sugar free or less sugar, these also tend to be fat free items as well. For a snack I like to eat half a cup of 2% cottage cheese with half a cup fruit cocktail light. Or cucumber with fat free ranch. But experiment with foods you like, sugar free and fat free foods take some time to get used to if your just starting out.0
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I had the same question when I started a few weeks ago and was told not to worry too much about those numbers if they go over a bit. The protein seemed very low to me too, short of starving yourself! So far, keeping track of the calories and fat has worked and I am down 3 lbs in 2 weeks. The most the protein or carbs go out of wack for me is about -20.
Try a bit of protein here and there, like oatmeal, yogurt and fruit for breakfast, a hard boiled egg with lunch, or fish, chicken or pork for dinner. The lean meats for dinner will help to keep your protein manageable, but you still have to eat lots of veggies and fruits. A sample day for me keeps me full - plus it helps to eat small meals throughout the day:
9:00 Yogurt
11:00 Oatmeal or fruit
2:00 4 C Greens with balsamic dressing & a hard boiled egg
3:00 Snack of some type of fruit or rice cake
6:00 2-3 servings of veggies and 3-4 oz piece of fish, chicken or pork
I still usually have enough calories for a glass of wine w/ dinner too : )0 -
The default Breakdown is 55% Carb, 30% Fat and 15% Protein. That's just a guide however...not a rule and you can change them in the custom goals should you wish. I personally find thatg 15% protein isn't enough in my diet and work on a 50%carb, 20% fat and 30% protein in my diet.
Each individual will be different. however the default settings are fine for the vast majority. If you're over in one category now and then...it's not a huge deal.
Check your history over the course of a couple weeks to see your trends and you'll get a better picture of how you're eating and what food items give the biggest hits in the various categories.0 -
It's not good to go over anything! having too much of anything turns to fat, try and balance everything out, read those labels, measure your food, you will get the hang of it soon, good luck!0
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I checked your diary, and your diet looks decent.
The advice that I would offer is to move away from the processed foods and incorporate some more fresh veggies into your diet.
One meal made up of lean meats and veggies will cut down the fats and sodium which is probably what is concerning you.
You will also stay within your caloric goals and increase your fiber.0 -
Eating lean protein is good for you and should sustain you. Eat carbs in moderation and choose foods with healthy fats. Use Turkey meat instead of beef when cooking. You can still have your fulfilling protein without all the unhealthy fats and calories. Make sure you drink plenty of water and exercise. It really has made a big difference in my weight loss this time around. Once you make up your mind that this is the time you're gonna do it and stick to it, it becomes so much easier to choose better foods and exercise.
Eat Yogurt as a healthy snack, or if you want that sweet treat, try 100 calorie packs.
Nothing tastes as good as thin looks!!! YOU CAN DO IT!!!0 -
Check the link in my signature for info on micronutrient ratios.I want to feel content, but I notice the only way I can keep by not going over my proteins and fat and stuff, I have to just not eat many calories?
Just veggies all day? I don't think I would feel content.
Meal/Snack ideas?
I find I eat a lot of Protein. I didn't realize I did until I started keeping track on here. lol0 -
I like that too! I feel weird eating more, cause I think keep thinking I'm over-doing it on days when I exercise a lot. I keep thinking I'm not gonna lose weight, but it's perty cool! hehe 0
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for fat loss or for fitness,
just make sure you're getting your cals.
it's okay if you're over on protein or fats or carbs, as long as you're close.
You're better off going over on something and breaking even with you calorie goal for the day,
than to be too far under.0 -
Thanks everyone!0
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I like a 40/30/30 breakdown of nutrients. I have to keep my carbs low (40%) or I simply don't lose. 30% of protein is closer to 1g protein per pound of LBW, which is my ideal goal. The rest is fat. The more I practice, the better I am at meeting my goals. 40% carb doesn't leave much room for sweets or pasta or rice though. Mostly veggies and fruit and whole grains now and then.0
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Just be careful not to get in the habit of eating all of your work out calories back. I did that and actually gained weight:(The thing this website makes you realize most is that if you want to lose weight, you got to excercise. My target goal is 1400 calories a day which isn't much, but if I work out I can eat sometimes 2000 or even 3000 calories days that I workout a lot. So do a ten minute walk after you eat, it will allow you to eat more at each meal0 -
What do you have your Macro Nutrients at? MFP has lower goals for protein and fat and higher carb ( I think somewhere around 15%??). You can change it up by going to your goals. I do a 40/30/30 ratio; 40 carb, 30 fat and 30 protein. I work out a lot so I need the extra protein to help with muscle repair and the ration of carbs seems to help keep me energized! I know some body buiders whom have higher protein and fat and lower carb. Overall the goals are for you to make and what you feel you need. Also you may want to consult with you doctor too, you may need a different set ration depending on your personal goals! :happy:0
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You *can* eat all your workout calories back, assuming your calories consumed and exercise calories are being calculated and accounted for *correctly*. Please not not advise people not to eat them back, that's just bad advice.
Just be careful not to get in the habit of eating all of your work out calories back. I did that and actually gained weight:(The thing this website makes you realize most is that if you want to lose weight, you got to excercise. My target goal is 1400 calories a day which isn't much, but if I work out I can eat sometimes 2000 or even 3000 calories days that I workout a lot. So do a ten minute walk after you eat, it will allow you to eat more at each meal
If you gained weight while eating back your exercise calories, that's because you ate more than you expended. Period. Perhaps your expenditure or intake calculations were incorrect. Remember, food labels legally only have to be within 20% of correct. And also don't forget that people often mismeasure their foods. The best thing to do ie WEIGH everything that goes into your mouth.0 -
You *can* eat all your workout calories back, assuming your calories consumed and exercise calories are being calculated and accounted for *correctly*. Please not not advise people not to eat them back, that's just bad advice.
Just be careful not to get in the habit of eating all of your work out calories back. I did that and actually gained weight:(The thing this website makes you realize most is that if you want to lose weight, you got to excercise. My target goal is 1400 calories a day which isn't much, but if I work out I can eat sometimes 2000 or even 3000 calories days that I workout a lot. So do a ten minute walk after you eat, it will allow you to eat more at each meal
If you gained weight while eating back your exercise calories, that's because you ate more than you expended. Period. Perhaps your expenditure or intake calculations were incorrect. Remember, food labels legally only have to be within 20% of correct. And also don't forget that people often mismeasure their foods. The best thing to do ie WEIGH everything that goes into your mouth.
Thank you for your post. I was about to do the same thing. This website already puts you at a calorie deficit, which is proven over and over to make people lose weight. If you exercise, you are increasing that deficit more than necessary. You will most likely lose weight, but most likely it will end up being muscle loss...and a lot of time will come to a stop eventually. I agree...if you were gaining weight "because" you were eating your exercise calories back, then something was out of wack. If you eat less calories than you expend all day (with or without exercise) you will lose weight. Period.0 -
You *can* eat all your workout calories back, assuming your calories consumed and exercise calories are being calculated and accounted for *correctly*. Please not not advise people not to eat them back, that's just bad advice.
Just be careful not to get in the habit of eating all of your work out calories back. I did that and actually gained weight:(The thing this website makes you realize most is that if you want to lose weight, you got to excercise. My target goal is 1400 calories a day which isn't much, but if I work out I can eat sometimes 2000 or even 3000 calories days that I workout a lot. So do a ten minute walk after you eat, it will allow you to eat more at each meal
If you gained weight while eating back your exercise calories, that's because you ate more than you expended. Period. Perhaps your expenditure or intake calculations were incorrect. Remember, food labels legally only have to be within 20% of correct. And also don't forget that people often mismeasure their foods. The best thing to do ie WEIGH everything that goes into your mouth.
Thank you for your post. I was about to do the same thing. This website already puts you at a calorie deficit, which is proven over and over to make people lose weight. If you exercise, you are increasing that deficit more than necessary. You will most likely lose weight, but most likely it will end up being muscle loss...and a lot of time will come to a stop eventually. I agree...if you were gaining weight "because" you were eating your exercise calories back, then something was out of wack. If you eat less calories than you expend all day (with or without exercise) you will lose weight. Period.
Maybe I should have been more clear:
If you burn 1000 calories a day and you're on a 1800 calorie diet go nuts and eat 2800 calories, however where I was mistaken was I would burn a bunch of calories and then engorge myself on crap all day assuming that it was cool because I was working out. I ended up gaining at first because I would feel entitled to eat all the fast food and sugar I wanted because I burned so many calories. Easy to clarify if you needed.
No need to talk down to people.
Thanks loves!0 -
No one's talking down to you, hon....we are only trying to help. Chalk it up to a loss of tone via text.
You *can* eat all your workout calories back, assuming your calories consumed and exercise calories are being calculated and accounted for *correctly*. Please not not advise people not to eat them back, that's just bad advice.
Just be careful not to get in the habit of eating all of your work out calories back. I did that and actually gained weight:(The thing this website makes you realize most is that if you want to lose weight, you got to excercise. My target goal is 1400 calories a day which isn't much, but if I work out I can eat sometimes 2000 or even 3000 calories days that I workout a lot. So do a ten minute walk after you eat, it will allow you to eat more at each meal
If you gained weight while eating back your exercise calories, that's because you ate more than you expended. Period. Perhaps your expenditure or intake calculations were incorrect. Remember, food labels legally only have to be within 20% of correct. And also don't forget that people often mismeasure their foods. The best thing to do ie WEIGH everything that goes into your mouth.
Thank you for your post. I was about to do the same thing. This website already puts you at a calorie deficit, which is proven over and over to make people lose weight. If you exercise, you are increasing that deficit more than necessary. You will most likely lose weight, but most likely it will end up being muscle loss...and a lot of time will come to a stop eventually. I agree...if you were gaining weight "because" you were eating your exercise calories back, then something was out of wack. If you eat less calories than you expend all day (with or without exercise) you will lose weight. Period.
Maybe I should have been more clear:
If you burn 1000 calories a day and you're on a 1800 calorie diet go nuts and eat 2800 calories, however where I was mistaken was I would burn a bunch of calories and then engorge myself on crap all day assuming that it was cool because I was working out. I ended up gaining at first because I would feel entitled to eat all the fast food and sugar I wanted because I burned so many calories. Easy to clarify if you needed.
No need to talk down to people.
Thanks loves!0 -
You *can* eat all your workout calories back, assuming your calories consumed and exercise calories are being calculated and accounted for *correctly*. Please not not advise people not to eat them back, that's just bad advice.
Just be careful not to get in the habit of eating all of your work out calories back. I did that and actually gained weight:(The thing this website makes you realize most is that if you want to lose weight, you got to excercise. My target goal is 1400 calories a day which isn't much, but if I work out I can eat sometimes 2000 or even 3000 calories days that I workout a lot. So do a ten minute walk after you eat, it will allow you to eat more at each meal
If you gained weight while eating back your exercise calories, that's because you ate more than you expended. Period. Perhaps your expenditure or intake calculations were incorrect. Remember, food labels legally only have to be within 20% of correct. And also don't forget that people often mismeasure their foods. The best thing to do ie WEIGH everything that goes into your mouth.
Thank you for your post. I was about to do the same thing. This website already puts you at a calorie deficit, which is proven over and over to make people lose weight. If you exercise, you are increasing that deficit more than necessary. You will most likely lose weight, but most likely it will end up being muscle loss...and a lot of time will come to a stop eventually. I agree...if you were gaining weight "because" you were eating your exercise calories back, then something was out of wack. If you eat less calories than you expend all day (with or without exercise) you will lose weight. Period.
Maybe I should have been more clear:
If you burn 1000 calories a day and you're on a 1800 calorie diet go nuts and eat 2800 calories, however where I was mistaken was I would burn a bunch of calories and then engorge myself on crap all day assuming that it was cool because I was working out. I ended up gaining at first because I would feel entitled to eat all the fast food and sugar I wanted because I burned so many calories. Easy to clarify if you needed.
No need to talk down to people.
Thanks loves!
Wasn't talking down to you at all. But when someone's asking about the calories they should eat, clarification is key. I'm sorry if you took offense. That definitely was not the intention.0
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