meeting caloric goals
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BoogiesMom10
Posts: 23 Member
I've noticed the past few days I've been having issues meeting my caloric goal. As in, I'm just not hungry enough to eat so much. I'm eating three larger meals a day and snaking at least once between meals, but I'm not eating enough I guess. My trainer ask to check my diary out last night and then recommended I have a raw fruit or veggie with my protein shake, I had 578 calories left with a goal of 1350 daily at 1030pm last night. I was miserable and could barely eat half my apple and only drank about half my shake, if that.
I'm only doing a mile of moderate walking and six minutes on the elliptical a day as far as cardio goes, usually only hits about 200 calories and working my way through a beginners intense strength training( I don't worry about caloric burn when I'm strength training).
So is this normal? Before I started I could eat so much in one sitting, I'm talking double servings of everything. Now, I'm lucky if I can force myself to eat more than a container of yogurt. I dont want to under eat, but I dont want to get back into bigger portions again, because I'm seeing results in my weight drop.
I'm only doing a mile of moderate walking and six minutes on the elliptical a day as far as cardio goes, usually only hits about 200 calories and working my way through a beginners intense strength training( I don't worry about caloric burn when I'm strength training).
So is this normal? Before I started I could eat so much in one sitting, I'm talking double servings of everything. Now, I'm lucky if I can force myself to eat more than a container of yogurt. I dont want to under eat, but I dont want to get back into bigger portions again, because I'm seeing results in my weight drop.
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Replies
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I should also add that I can work anywhere between 8 to 12 hours a work and I a constantly on the move. Some folks tell me this matters and some say it doesn't. So for information sake I added it.0
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Try lower volume calorie dense foods. Things like olive oil, avocado, peanut butter, and nuts have more calories for smaller servings.0
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Tree Nuts, avacado, and coconut are out of the question because I'm allergic, and I dont eat tons of meat. So its hard for me to find things.0
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How tall are you?
how many lbs a week have you been losing so far?
How many pounds do you have to lose before you be at your "goal" weight?0 -
BoogiesMom10 wrote: »Tree Nuts, avacado, and coconut are out of the question because I'm allergic, and I dont eat tons of meat. So its hard for me to find things.
There are obviously things on this list you can't eat due to your allergies, but there are likely calorie dense foods you will be able to eat:
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods0 -
And just looking at your diary from yesterday, if you're having problems hitting your calorie goals, stop eating "diet foods". Eat normal bacon instead of turkey bacon; eat beef hotdogs instead of turkey, etc.0
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I am 5'8 and I'm at about 4 to 5 pounds a week, with a total goal of 60 pounds.How tall are you?
how many lbs a week have you been losing so far?
How many pounds do you have to lose before you be at your "goal" weight?And just looking at your diary from yesterday, if you're having problems hitting your calorie goals, stop eating "diet foods". Eat normal bacon instead of turkey bacon; eat beef hotdogs instead of turkey, etc.
I don't personally care for red meat. Turkey and chicken are the only meat I eat at all and I can barely stand that, a preference not just a diet preference. I'm a picky eater, I know that is a huge hurdle with weight loss, but what I eat is really no different from before its just how much I'm eating of it. With the exception of junk, I dont eat junk anymore.0 -
Well... I add cheese to meals. 100_ calories a serving give or take plus its healthy and has protein. Also butter for cooking.0
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Great idea! Thanks!Confuzzled4ever wrote: »Well... I add cheese to meals. 100_ calories a serving give or take plus its healthy and has protein. Also butter for cooking.
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You'll have to modify this list to remove anything you don't like or can't eat, but here are my basic suggestions:
avocado
cheese
full fat dairy
Greek yogurt
ice cream
peanut butter (or other nut butters)
dark chocolate
less lean cuts of meat (including beef, pork, sausage, etc.)
seeds (chia, flax, sunflower, etc.)
nuts
olive oil
coconut oil
butter
beans and lentils
protein shakes, bars, and smoothies
hummus
beef jerky
cornbread
tuna
full calorie condiments
full calorie sauces & dressings
sour cream
guacamole
whole grain pasta
rice
bacon
whole eggs
quinoa
fruit and fruit juices
pretzels
bananas
scones
muffins (bran, blueberry, banana nut, etc.)
potatoes (sweet, red, gold, purple, white, etc.)
dried fruit (raisins, apricots, plums, dates, etc.)
granola
coconut
salmon
edamame
olives
honey
molasses0 -
Some days I have resorted to eating peanut butter from the jar just to hit my calorie goals. A peanut butter sandwich is about 500 calories if you do it right. You just need to find something calorie-dense that will not feel like you're eating a ton of food in order to get it down.
That said, 4-5 lbs a week over time is extremely unhealthy. With 60 to lose, you can probably drop that amount for a week or two just due to water weight, but after that you should be aiming for about 2 lbs per week.
On another note, the feeling of not being hungry is *NOT* because your body doesn't need the calories. It's due to the hormones that regulate your hunger, leptin and grehlin. Leptin decreases appetite, ghrelin increases appetite. They are produced in direct proportion to how much you consume. So if you start eating less, you will feel less hungry. Eat more, feel more hungry.
This is how anorexics can eat 500 calories a day and say they don't feel hungry -- it's not a lie, their hormones adjust to the amount they are eating and they legitimately feel that eating more than that is uncomfortable.
The lesson here is that you shouldn't listen to your body as far as how much is the right amount to eat. Find your TDEE, eat 20% less than that for ideal fat loss, and after a few days of "forcing" yourself to eat the right amount, your hormones will adjust accordingly.0 -
BoogiesMom10 wrote: »
I am 5'8 and I'm at about 4 to 5 pounds a week, with a total goal of 60 pounds.How tall are you?
how many lbs a week have you been losing so far?
How many pounds do you have to lose before you be at your "goal" weight?And just looking at your diary from yesterday, if you're having problems hitting your calorie goals, stop eating "diet foods". Eat normal bacon instead of turkey bacon; eat beef hotdogs instead of turkey, etc.
I don't personally care for red meat. Turkey and chicken are the only meat I eat at all and I can barely stand that, a preference not just a diet preference. I'm a picky eater, I know that is a huge hurdle with weight loss, but what I eat is really no different from before its just how much I'm eating of it. With the exception of junk, I dont eat junk anymore.
How many weeks have you been losing at that rate? Most people typically can lose large amounts the first couple weeks but then settle down into a more reasonable rate (1-2).0 -
fivethreeone wrote: »
On another note, the feeling of not being hungry is *NOT* because your body doesn't need the calories. It's due to the hormones that regulate your hunger, leptin and grehlin. Leptin decreases appetite, ghrelin increases appetite. They are produced in direct proportion to how much you consume. So if you start eating less, you will feel less hungry. Eat more, feel more hungry.
This is how anorexics can eat 500 calories a day and say they don't feel hungry -- it's not a lie, their hormones adjust to the amount they are eating and they legitimately feel that eating more than that is uncomfortable.
The lesson here is that you shouldn't listen to your body as far as how much is the right amount to eat. Find your TDEE, eat 20% less than that for ideal fat loss, and after a few days of "forcing" yourself to eat the right amount, your hormones will adjust accordingly.
Is this true? Because I'm never hungry. And when I eat healthy it's hard for me to eat even 1200 calories. (This is not the case when I eat less healthy, like lots of chips and restaurant food and drinks)
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Confuzzled4ever wrote: »fivethreeone wrote: »
On another note, the feeling of not being hungry is *NOT* because your body doesn't need the calories. It's due to the hormones that regulate your hunger, leptin and grehlin. Leptin decreases appetite, ghrelin increases appetite. They are produced in direct proportion to how much you consume. So if you start eating less, you will feel less hungry. Eat more, feel more hungry.
This is how anorexics can eat 500 calories a day and say they don't feel hungry -- it's not a lie, their hormones adjust to the amount they are eating and they legitimately feel that eating more than that is uncomfortable.
The lesson here is that you shouldn't listen to your body as far as how much is the right amount to eat. Find your TDEE, eat 20% less than that for ideal fat loss, and after a few days of "forcing" yourself to eat the right amount, your hormones will adjust accordingly.
Is this true? Because I'm never hungry. And when I eat healthy it's hard for me to eat even 1200 calories. (This is not the case when I eat less healthy, like lots of chips and restaurant food and drinks)
Yep.
When people go on a diet or consciously try to eat more healthy, there's also a psychological factor at work, too.
Try eating TDEE-20% for a week and I bet you'll be surprised at how your appetite adjusts itself.0 -
I ate 2000 plus calories all week Thanksgiving week at my friends Came home, and went right back to 1200.. Wasn't hungry a bit from day 1. I've been forcing 1500 calories for the last 2 days and all I feel is uncomfortably full. Because I know I should be eating around 1500-1600 a day.0
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Confuzzled4ever wrote: »I ate 2000 plus calories all week Thanksgiving week at my friends Came home, and went right back to 1200.. Wasn't hungry a bit from day 1. I've been forcing 1500 calories for the last 2 days and all I feel is uncomfortably full. Because I know I should be eating around 1500-1600 a day.
What I'm hearing is you haven't been consistent at a calorie allotment over a period of time. I'd give it a little while at 1500-1600, but during the transition period, if you are uncomfortable, you can definitely reduce the volume of foods you are eating. You could eat 1500 calories in vegetables and the volume would be enough to make you puke, or you could eat 3 PB&Js over the course of a whole day. You know?0 -
Thanks0
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BoogiesMom10 wrote: »I've noticed the past few days I've been having issues meeting my caloric goal. As in, I'm just not hungry enough to eat so much. I'm eating three larger meals a day and snaking at least once between meals, but I'm not eating enough I guess. My trainer ask to check my diary out last night and then recommended I have a raw fruit or veggie with my protein shake, I had 578 calories left with a goal of 1350 daily at 1030pm last night. I was miserable and could barely eat half my apple and only drank about half my shake, if that.
I'm only doing a mile of moderate walking and six minutes on the elliptical a day as far as cardio goes, usually only hits about 200 calories and working my way through a beginners intense strength training( I don't worry about caloric burn when I'm strength training).
So is this normal? Before I started I could eat so much in one sitting, I'm talking double servings of everything. Now, I'm lucky if I can force myself to eat more than a container of yogurt. I dont want to under eat, but I dont want to get back into bigger portions again, because I'm seeing results in my weight drop.
You said that you ate three "larger" meals and a snack, for a total 772 calories yesterday? Do you use a food scale?
Are you really having physical discomfort finishing things like a container of yogurt or an apple? If that's really the case, you should see a doctor.0 -
BoogiesMom10 wrote: »I've noticed the past few days I've been having issues meeting my caloric goal. As in, I'm just not hungry enough to eat so much. I'm eating three larger meals a day and snaking at least once between meals, but I'm not eating enough I guess. My trainer ask to check my diary out last night and then recommended I have a raw fruit or veggie with my protein shake, I had 578 calories left with a goal of 1350 daily at 1030pm last night. I was miserable and could barely eat half my apple and only drank about half my shake, if that.
I'm only doing a mile of moderate walking and six minutes on the elliptical a day as far as cardio goes, usually only hits about 200 calories and working my way through a beginners intense strength training( I don't worry about caloric burn when I'm strength training).
So is this normal? Before I started I could eat so much in one sitting, I'm talking double servings of everything. Now, I'm lucky if I can force myself to eat more than a container of yogurt. I dont want to under eat, but I dont want to get back into bigger portions again, because I'm seeing results in my weight drop.
You said that you ate three "larger" meals and a snack, for a total 772 calories yesterday? Do you use a food scale?
Are you really having physical discomfort finishing things like a container of yogurt or an apple? If that's really the case, you should see a doctor.
I actually had a weird stomach infection recently and as a result I had zero appetite for a couple of days (very unusual for me). My appetite came back once I started treatment. A doctor visit couldn't hurt.0 -
Pre log three healthy meals, then eat them. Eliminate snacks first if you're not hungry. Emotional or shame driven eaters often talk this way when they are being 'good' & super virtuous... Then the snap back hits & they go off the rails. Remove yourself from your eating. You are just feuling your body here to do its work. If your car's gas tank was on empty you would just fill up the tank, bam! Your body needs nutrient filled calories to burn and build with.0
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