What I manage to eat
starfish502015
Posts: 24 Member
My fitness pal says I need 1200 calories per day but I can never get myself to eat that much. I feel that might hinder my weight loss and my goal weight is 47 kgs. And I started at 55. It never calculates my food intake but I can't eat 1200 I just can't.
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Replies
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You can, you really can. Thats not much for at all. Your body needs the nutrients!
How tall are you? I'd imagine you're quite Petite if you're aiming for 47kg. Adding fat is an easy way to increase calories without a lot of volume... You need fat for good health and body function as well as nutrient absorption!0 -
I'm 5'5. But I eat lots of veggies but not meat or fish. I thought I'll give it a try since I've never been off meat ever to see if it helps. What do you mean by adding fat?0
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I'd say you really don't need to lose any weight. Really. Eat healthy, and be well
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That is really not a healthy goal weight, could you maybe talk to your GP and ask their advise for your weight target?0
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I know it's a very crude tool, but a weight of 47kg would give you a BMI of 17. That's TOO skinny.
To be in the "healthy" range you need to be more like 52kg.
Your body needs fuel for you to be able to perform. Be nice to it and give it something to work with.0 -
kathrynhoward84 wrote: »I know it's a very crude tool, but a weight of 47kg would give you a BMI of 17. That's TOO skinny.
To be in the "healthy" range you need to be more like 52kg.
Your body needs fuel for you to be able to perform. Be nice to it and give it something to work with.
No doubt I know that! But as I replied to another just before this. I'm part of a dance team and all of us need to look a certain way at least till I'm a part of this team I need to do this after I'm done it'll be back to whatever weight I want and whatever food I want to eat. But for the time being this is what I need to do unfortunately
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starfish502015 wrote: »I'm 5'5. But I eat lots of veggies but not meat or fish. I thought I'll give it a try since I've never been off meat ever to see if it helps. What do you mean by adding fat?
How many grams of fat do you eat per day? Your body needs a certain amount to maintain good health (hormonal health being one). Adding healthy fat to your meals is also a good way to increase calories if you're eating too few calories but struggling with volume (avo, whole eggs good olive and nut oils, nuts, seeds, oily fish, coconut oil and coconut products, butter, full fat dairy)
If you aren't eating meat or fish, you need to make sure you're getting sufficient protein from other sources.
I'm also 5ft 5....id look like a skeleton at 47kgs. I'd be more worried with having a healthy body fat percentage. Rather than losing weight, you may find focusing on putting on lean mass will be more beneficial.
Eating "healthily" isn't necessarily a good sign you are healthy.0 -
I think you answered your own question. Veggies are good for you but they are very bulky for not many calories. So naturally your stomach is full before you reach your calorie target.
If you are a dancer then you are very active. Your body needs those calories to get through your training sessions and to repair itself from any injuries, so you must get them in. If you are full, then trade out some of those veggies for something more calorie dense like a serving of meat, eggs, cheese, oily fish.
You could also add calories by adding say, a tablespoon of olive oil to your veg or a knob of butter. You won't notice the extra volume but your body will notice the extra energy it gets. If you want more specifics you're going to have to let us see the diary.0 -
livingleanlivingclean wrote: »starfish502015 wrote: »I'm 5'5. But I eat lots of veggies but not meat or fish. I thought I'll give it a try since I've never been off meat ever to see if it helps. What do you mean by adding fat?
How many grams of fat do you eat per day? Your body needs a certain amount to maintain good health (hormonal health being one). Adding healthy fat to your meals is also a good way to increase calories if you're eating too few calories but struggling with volume (avo, whole eggs good olive and nut oils, nuts, seeds, oily fish, coconut oil and coconut products, butter, full fat dairy)
If you aren't eating meat or fish, you need to make sure you're getting sufficient protein from other sources.
I'm also 5ft 5....id look like a skeleton at 47kgs. I'd be more worried with having a healthy body fat percentage. Rather than losing weight, you may find focusing on putting on lean mass will be more beneficial.
Eating "healthily" isn't necessarily a good sign you are healthy.
Okay I just checked on some days I've eaten about 12-13 grams of fat and on others a maximum of 22 grams but no more. Yes I do add olive oil to almost everything I eat, but no meat or fish. How exactly would I be able to put on lean mass? But no need to worry I don't look like a skeleton at all. It's just for my dance that I have to maintain this weight. Once I get to it that is.
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athenasurrenders wrote: »I think you answered your own question. Veggies are good for you but they are very bulky for not many calories. So naturally your stomach is full before you reach your calorie target.
If you are a dancer then you are very active. Your body needs those calories to get through your training sessions and to repair itself from any injuries, so you must get them in. If you are full, then trade out some of those veggies for something more calorie dense like a serving of meat, eggs, cheese, oily fish.
You could also add calories by adding say, a tablespoon of olive oil to your veg or a knob of butter. You won't notice the extra volume but your body will notice the extra energy it gets. If you want more specifics you're going to have to let us see the diary.
Oh I never realised that. Ofcourse eating vegetables fills you up. That's actually very helpful! Thank you so much! I will slowly start eating meat and fish a little later but not right now. But I could do eggs. Thanks a ton!0 -
starfish502015 wrote: »livingleanlivingclean wrote: »starfish502015 wrote: »I'm 5'5. But I eat lots of veggies but not meat or fish. I thought I'll give it a try since I've never been off meat ever to see if it helps. What do you mean by adding fat?
How many grams of fat do you eat per day? Your body needs a certain amount to maintain good health (hormonal health being one). Adding healthy fat to your meals is also a good way to increase calories if you're eating too few calories but struggling with volume (avo, whole eggs good olive and nut oils, nuts, seeds, oily fish, coconut oil and coconut products, butter, full fat dairy)
If you aren't eating meat or fish, you need to make sure you're getting sufficient protein from other sources.
I'm also 5ft 5....id look like a skeleton at 47kgs. I'd be more worried with having a healthy body fat percentage. Rather than losing weight, you may find focusing on putting on lean mass will be more beneficial.
Eating "healthily" isn't necessarily a good sign you are healthy.
Okay I just checked on some days I've eaten about 12-13 grams of fat and on others a maximum of 22 grams but no more. Yes I do add olive oil to almost everything I eat, but no meat or fish. How exactly would I be able to put on lean mass? But no need to worry I don't look like a skeleton at all. It's just for my dance that I have to maintain this weight. Once I get to it that is.
That really isn't sufficient fat. I'd be aiming for 30-50 at the very least. More if you had more calories. The way you're going you'll be messing up your body functions, hormones, brain health etc.
Why do you not eat meat or fish? Are you getting enough protein? You want to try and maintain muscle mass as much as possible - with all the training you do, you likely need more protein than you think.
Losing weight is not the same as losing fat. You may need a certain "look" for dance, but that won't be achieved the way you're going. Maintaining the muscle you do have, or growing lean muscle through resistance training will give you better body composition.
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athenasurrenders wrote: »I think you answered your own question. Veggies are good for you but they are very bulky for not many calories. So naturally your stomach is full before you reach your calorie target.
If you are a dancer then you are very active. Your body needs those calories to get through your training sessions and to repair itself from any injuries, so you must get them in. If you are full, then trade out some of those veggies for something more calorie dense like a serving of meat, eggs, cheese, oily fish.
You could also add calories by adding say, a tablespoon of olive oil to your veg or a knob of butter. You won't notice the extra volume but your body will notice the extra energy it gets. If you want more specifics you're going to have to let us see the diary.
Oh I never realised that. That's actually very helpful! Thank you so much! I will slowly start0 -
livingleanlivingclean wrote: »starfish502015 wrote: »livingleanlivingclean wrote: »starfish502015 wrote: »I'm 5'5. But I eat lots of veggies but not meat or fish. I thought I'll give it a try since I've never been off meat ever to see if it helps. What do you mean by adding fat?
How many grams of fat do you eat per day? Your body needs a certain amount to maintain good health (hormonal health being one). Adding healthy fat to your meals is also a good way to increase calories if you're eating too few calories but struggling with volume (avo, whole eggs good olive and nut oils, nuts, seeds, oily fish, coconut oil and coconut products, butter, full fat dairy)
If you aren't eating meat or fish, you need to make sure you're getting sufficient protein from other sources.
I'm also 5ft 5....id look like a skeleton at 47kgs. I'd be more worried with having a healthy body fat percentage. Rather than losing weight, you may find focusing on putting on lean mass will be more beneficial.
Eating "healthily" isn't necessarily a good sign you are healthy.
Okay I just checked on some days I've eaten about 12-13 grams of fat and on others a maximum of 22 grams but no more. Yes I do add olive oil to almost everything I eat, but no meat or fish. How exactly would I be able to put on lean mass? But no need to worry I don't look like a skeleton at all. It's just for my dance that I have to maintain this weight. Once I get to it that is.
That really isn't sufficient fat. I'd be aiming for 30-50 at the very least. More if you had more calories. The way you're going you'll be messing up your body functions, hormones, brain health etc.
Why do you not eat meat or fish? Are you getting enough protein? You want to try and maintain muscle mass as much as possible - with all the training you do, you likely need more protein than you think.
Losing weight is not the same as losing fat. You may need a certain "look" for dance, but that won't be achieved the way you're going. Maintaining the muscle you do have, or growing lean muscle through resistance training will give you better body composition.
But my fitness pal says I need to a 25 g intake of fat per day
I know my intake now is a bit less but I thought that might help with the weight loss. You're probably right I should eat more but believe me I do eat very well just not enough I guess. Thank you so much for all you input it's honestly very helpful
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Disordered goals to stay on a dance team ... is the risk of your long term health really worth it?0
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brianpperkins wrote: »Disordered goals to stay on a dance team ... is the risk of your long term health really worth it?
I definitely wouldn't say I'm risking my health. I wouldn't go to that extent plus I have parents who are extremely healthy who make sure of it. But it's just something I'm dedicated to and I eat very healthy that has to kept in mind!
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I'm curious, what kind of dancing do you do? Has your coach specifically told you to loose weight or is it something that you've decided to do yourself? Are you comparing yourself to your team mates? I'm thinking specifically of people like ballet dancers that have to be very slim but they also have to be very strong with good muscle mass. I am no expert but I think speaking to a nutritionalist would help you find the right balance of fats, proteins and carbs to stay as slim as you want but to help you get all the nutrients you need. I wonder if some sort of protein shake would be appropriate?
I do agree that you are risking your health for this dream career. You are an adult and can make your own decisions regarding what risks you want to take but make sure you have all the facts first and don't dismiss the advise just because you don't want to hear it (a very human trait).
If you are malnourishing your body it will effect your fertility, your immune system, your hair and nail growth, your teeth and bone density, the list goes on and some of that damage cant be undone.0 -
starfish502015 wrote: »brianpperkins wrote: »Disordered goals to stay on a dance team ... is the risk of your long term health really worth it?
I definitely wouldn't say I'm risking my health. I wouldn't go to that extent plus I have parents who are extremely healthy who make sure of it. But it's just something I'm dedicated to and I eat very healthy that has to kept in mind!
Your goal weight would put your BMI around 17.2, which is seriously unhealthy. You'll start to lose muscle, your organs can weaken, your hair can fall out, you'll have no energy to get out of bed, let alone dance, your cycle can become irregular or stop completely...is all of that worth making the team?0 -
starfish502015 wrote: »livingleanlivingclean wrote: »starfish502015 wrote: »livingleanlivingclean wrote: »starfish502015 wrote: »I'm 5'5. But I eat lots of veggies but not meat or fish. I thought I'll give it a try since I've never been off meat ever to see if it helps. What do you mean by adding fat?
How many grams of fat do you eat per day? Your body needs a certain amount to maintain good health (hormonal health being one). Adding healthy fat to your meals is also a good way to increase calories if you're eating too few calories but struggling with volume (avo, whole eggs good olive and nut oils, nuts, seeds, oily fish, coconut oil and coconut products, butter, full fat dairy)
If you aren't eating meat or fish, you need to make sure you're getting sufficient protein from other sources.
I'm also 5ft 5....id look like a skeleton at 47kgs. I'd be more worried with having a healthy body fat percentage. Rather than losing weight, you may find focusing on putting on lean mass will be more beneficial.
Eating "healthily" isn't necessarily a good sign you are healthy.
Okay I just checked on some days I've eaten about 12-13 grams of fat and on others a maximum of 22 grams but no more. Yes I do add olive oil to almost everything I eat, but no meat or fish. How exactly would I be able to put on lean mass? But no need to worry I don't look like a skeleton at all. It's just for my dance that I have to maintain this weight. Once I get to it that is.
That really isn't sufficient fat. I'd be aiming for 30-50 at the very least. More if you had more calories. The way you're going you'll be messing up your body functions, hormones, brain health etc.
Why do you not eat meat or fish? Are you getting enough protein? You want to try and maintain muscle mass as much as possible - with all the training you do, you likely need more protein than you think.
Losing weight is not the same as losing fat. You may need a certain "look" for dance, but that won't be achieved the way you're going. Maintaining the muscle you do have, or growing lean muscle through resistance training will give you better body composition.
But my fitness pal says I need to a 25 g intake of fat per day
I know my intake now is a bit less but I thought that might help with the weight loss. You're probably right I should eat more but believe me I do eat very well just not enough I guess. Thank you so much for all you input it's honestly very helpful
Fat will not make you fat! Please don't be scared of it.
Like I said before, eating "healthy" doesn't make you healthy. If you aren't providing your body with enough nutrients you'll be malnourished and possibly cause yourself all sorts of long term issues. Constantly eating low calories will lower your BMR, so you'll need to spend time working on getting it back to "normal". If you're really interested in achieving a certain physique, and want to be healthy and have the energy to dance I would suggest finding a coach/dietician/sports specialist who can guide you.0 -
Karen_libert wrote: »I'm curious, what kind of dancing do you do? Has your coach specifically told you to loose weight or is it something that you've decided to do yourself? Are you comparing yourself to your team mates? I'm thinking specifically of people like ballet dancers that have to be very slim but they also have to be very strong with good muscle mass. I am no expert but I think speaking to a nutritionalist would help you find the right balance of fats, proteins and carbs to stay as slim as you want but to help you get all the nutrients you need. I wonder if some sort of protein shake would be appropriate?
I do agree that you are risking your health for this dream career. You are an adult and can make your own decisions regarding what risks you want to take but make sure you have all the facts first and don't dismiss the advise just because you don't want to hear it (a very human trait).
If you are malnourishing your body it will effect your fertility, your immune system, your hair and nail growth, your teeth and bone density, the list goes on and some of that damage cant be undone.
This...just all of this0 -
Because you got to the point of needing to lose weight by NOT being able to consume 1200 calories a day?
Riiiiiiiight.
Tell me another one ...0 -
SergeantSausage wrote: »Because you got to the point of needing to lose weight by NOT being able to consume 1200 calories a day?
Riiiiiiiight.
Tell me another one ...
You read that she wants to go from the lower end of a healthy weight to a BMI of 17, yeah?0 -
You've told us several times that you eat healthily but also in your original post that you don't calculate your intake. Try using the food diary here for a week or so to see how far under you actually are and what sort of change you may need to make.
If you then opened the diary, other people could give you more useful, specific advice too.0 -
starfish502015 wrote: »brianpperkins wrote: »Disordered goals to stay on a dance team ... is the risk of your long term health really worth it?
I definitely wouldn't say I'm risking my health. I wouldn't go to that extent plus I have parents who are extremely healthy who make sure of it. But it's just something I'm dedicated to and I eat very healthy that has to kept in mind!
I would say that. Your goal weight is unhealthy ... the intake level to get there is unhealthy.
How old are you really?0 -
I'm going to guess this op is likely @ 16 yrs old.0
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SergeantSausage wrote: »Because you got to the point of needing to lose weight by NOT being able to consume 1200 calories a day?
Riiiiiiiight.
Tell me another one ...
I've posted on here for help not for you guys to comment sarcastically if you don't wish to help or have something else to say you don't have to say anything at all.
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Karen_libert wrote: »I'm curious, what kind of dancing do you do? Has your coach specifically told you to loose weight or is it something that you've decided to do yourself? Are you comparing yourself to your team mates? I'm thinking specifically of people like ballet dancers that have to be very slim but they also have to be very strong with good muscle mass. I am no expert but I think speaking to a nutritionalist would help you find the right balance of fats, proteins and carbs to stay as slim as you want but to help you get all the nutrients you need. I wonder if some sort of protein shake would be appropriate?
I do agree that you are risking your health for this dream career. You are an adult and can make your own decisions regarding what risks you want to take but make sure you have all the facts first and don't dismiss the advise just because you don't want to hear it (a very human trait).
If you are malnourishing your body it will effect your fertility, your immune system, your hair and nail growth, your teeth and bone density, the list goes on and some of that damage cant be undone.
It is mostly ballet but as of now we're doing contemporary. That is what I'm doing. I eat everything that my nutritionalist has told me I should get into my body which is why I was wondering why I can't make the required intake. Let me specify I am not malnourished do not look malnourished my body structure is so that I won't even when I get to the weight of 47kgs because I am a dancer and have a very toned body. All I was wondering was why I couldn't make the required 1200 intake despite eating to the point where I'm satisfied. I fill in my diary everyday very accurately. Thank you so much for you help but it's causing you'll to believe I'm malnourished etc then I guess you'll don't understand my problem.
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starfish502015 wrote: »thorsmom01 wrote: »I'm going to guess this op is likely @ 16 yrs old.
I'm 18 years old.
your profile says 20..........???????????????????
But open you diary and people can help you out better
Maybe some more dense food So not more food but calorie dense one will up your calorie intake
shees eat two spoons of peanut butter...good 340 calories right there
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livingleanlivingclean wrote: »starfish502015 wrote: »livingleanlivingclean wrote: »starfish502015 wrote: »livingleanlivingclean wrote: »starfish502015 wrote: »I'm 5'5. But I eat lots of veggies but not meat or fish. I thought I'll give it a try since I've never been off meat ever to see if it helps. What do you mean by adding fat?
How many grams of fat do you eat per day? Your body needs a certain amount to maintain good health (hormonal health being one). Adding healthy fat to your meals is also a good way to increase calories if you're eating too few calories but struggling with volume (avo, whole eggs good olive and nut oils, nuts, seeds, oily fish, coconut oil and coconut products, butter, full fat dairy)
If you aren't eating meat or fish, you need to make sure you're getting sufficient protein from other sources.
I'm also 5ft 5....id look like a skeleton at 47kgs. I'd be more worried with having a healthy body fat percentage. Rather than losing weight, you may find focusing on putting on lean mass will be more beneficial.
Eating "healthily" isn't necessarily a good sign you are healthy.
Okay I just checked on some days I've eaten about 12-13 grams of fat and on others a maximum of 22 grams but no more. Yes I do add olive oil to almost everything I eat, but no meat or fish. How exactly would I be able to put on lean mass? But no need to worry I don't look like a skeleton at all. It's just for my dance that I have to maintain this weight. Once I get to it that is.
That really isn't sufficient fat. I'd be aiming for 30-50 at the very least. More if you had more calories. The way you're going you'll be messing up your body functions, hormones, brain health etc.
Why do you not eat meat or fish? Are you getting enough protein? You want to try and maintain muscle mass as much as possible - with all the training you do, you likely need more protein than you think.
Losing weight is not the same as losing fat. You may need a certain "look" for dance, but that won't be achieved the way you're going. Maintaining the muscle you do have, or growing lean muscle through resistance training will give you better body composition.
But my fitness pal says I need to a 25 g intake of fat per day
I know my intake now is a bit less but I thought that might help with the weight loss. You're probably right I should eat more but believe me I do eat very well just not enough I guess. Thank you so much for all you input it's honestly very helpful
Fat will not make you fat! Please don't be scared of it.
Like I said before, eating "healthy" doesn't make you healthy. If you aren't providing your body with enough nutrients you'll be malnourished and possibly cause yourself all sorts of long term issues. Constantly eating low calories will lower your BMR, so you'll need to spend time working on getting it back to "normal". If you're really interested in achieving a certain physique, and want to be healthy and have the energy to dance I would suggest finding a coach/dietician/sports specialist who can guide you.
That's exactly what I've been doing. Consulting a dietician and my coach etc. Which is why I know I'm not depriving my body of any nutrients. I don't eat any junk and as far I know that only does good things for ones body. All I was wondering was as I've said before a couple of times why my intake doesn't meet the required intake despite eating well and being satisfied. Thank you for your help though you really have been very helpful
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starfish502015 wrote: »thorsmom01 wrote: »I'm going to guess this op is likely @ 16 yrs old.
I'm 18 years old.
Yet your profile says 20.
You have a goal that is underweight ... trying to defend your goal weight with misconceptions that a dancer won't look/be malnourished is misguided ... the only one that doesn't seem to understand your problem is you.
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This discussion has been closed.
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