Eating enough calories

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jamontagne
jamontagne Posts: 115
in Health and Weight Loss
OK, so this whole "Eating" thing is a bit of a challenge for me. I'm used to starving myself to lose weight - which worked when I was younger but now that I'm 28 - not so much. So I decided it was time to listen to the doctors etc and eat my 1200 calories per day plus eat back my exercise calories. Since deciding this the weight has started to come off! But I'm curious ... when it's close to the end of the day and I still have like 800+ calories to eat (because I move alot on weekends) - what is the best option for getting those calories?

Meaning, do I a) eat 800 calories of healthy food and feel like i'm going to toss my cookies, b) treat myself to a fatting but delicious medium blizzard from DQ, or c) just eat what I can and forget the calorie issue (even if it means having a 800+ deficit for the day)
Keep in mind that I did eat my 1200 base calories - it's usually just the workout cals that I can't fit in.

Any ideas?

Replies

  • Claire739
    Claire739 Posts: 114
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    why not trying drinking some fresh fruit juice that would help getting some calories in. i wouldnt eat bad food i think you would be better accepting the left over cals rather than doing that,
  • Cindy311
    Cindy311 Posts: 780 Member
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    Nuts, I find, are one of the easiest ways to make up my calories when I'm below.
  • jimmy_jenkins
    jimmy_jenkins Posts: 65
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    Nuts are an excellent source of Protein, fat (good fats i think) and are packed with calories. It could be a healthyish way to get that many calories in.
  • jimmy_jenkins
    jimmy_jenkins Posts: 65
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    Nuts, I find, are one of the easiest ways to make up my calories when I'm below.

    Oops, beat me to it!
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
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    Chronic lack of appetite can be a signal of severely decreased metabolism. A couple of threads that may help:

    http://www.myfitnesspal.com/topics/show/175241-a-personal-view-on-exercise-cals-and-underfeeding

    http://www.myfitnesspal.com/topics/show/231636-the-eating-when-you-re-not-hungry-dilemma

    http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

    http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

    As for how to increase cals:

    Planning is key. Focus on balanced macros (protein/fat/carbs) in each meal/snack. Start with making sure to eat at least 3 meals a day. Breakfast is important when you're trying to overcome a habit of irregular eating or underfeeding. Once you've adjusted to that, add in snacks. Then, gradually increase the amount of cals in each meal/snack. Just 50 cals more for each meal/snack adds up. If you know you'll be working out, increase cals throughout the day.

    If you're not feeling hungry, a good way to increase cals without much volume is healthy fats from natural oils (olive/canola), nuts and nut butters (almonds, pistachios, walnuts), and avocados. Also, I would stay away from "low cal" or "low fat" options. Partly because you want to increase cals, and partly because those foods are usually processed and not nutrient dense, and the cals or fat they take out is replaced by sugar (real or substitute) and sodium - not a good trade off. A fruit smoothie, protein shake or chocolate milk are good cal boosters, because drinking cals can be easier than eating when you aren't feeling hungry.

    Typically, it may be hard for a few days or a week, but your body will adjust to the increased intake and you'll find it isn't an issue for long. Eating more will truly help your metabolism, and your appetite will increase with it.
  • skinnyinnotime
    skinnyinnotime Posts: 4,141 Member
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    Hmm, I guess the correct answer is to eat them in healthy foods, but hey what's the harm in having a treat of your choice?!

    I've just had a thoroughly enjoyable chocolate, courtesy of my exercise calories :happy:
  • julesgoal
    julesgoal Posts: 5 Member
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    Yeh, I have found out today that i have probably not been eating enough, been at Weightwatchers over a year this time and have only lost just over 2 stone in that time. I have been for a long walk with the dog today and burned loads of calories, but it's 22.10 and there is no way I am going to fit anymore eating in! So I am going to try to and do better tomorrow. I would stick to good calories if i was you, or save them for a day when you don't do the exercise if thats allowed, someone may tell me its not!
  • jamontagne
    jamontagne Posts: 115
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    Chronic lack of appetite can be a signal of severely decreased metabolism. A couple of threads that may help:

    http://www.myfitnesspal.com/topics/show/175241-a-personal-view-on-exercise-cals-and-underfeeding

    http://www.myfitnesspal.com/topics/show/231636-the-eating-when-you-re-not-hungry-dilemma

    http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

    http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

    As for how to increase cals:

    Planning is key. Focus on balanced macros (protein/fat/carbs) in each meal/snack. Start with making sure to eat at least 3 meals a day. Breakfast is important when you're trying to overcome a habit of irregular eating or underfeeding. Once you've adjusted to that, add in snacks. Then, gradually increase the amount of cals in each meal/snack. Just 50 cals more for each meal/snack adds up. If you know you'll be working out, increase cals throughout the day.

    If you're not feeling hungry, a good way to increase cals without much volume is healthy fats from natural oils (olive/canola), nuts and nut butters (almonds, pistachios, walnuts), and avocados. Also, I would stay away from "low cal" or "low fat" options. Partly because you want to increase cals, and partly because those foods are usually processed and not nutrient dense, and the cals or fat they take out is replaced by sugar (real or substitute) and sodium - not a good trade off. A fruit smoothie, protein shake or chocolate milk are good cal boosters, because drinking cals can be easier than eating when you aren't feeling hungry.

    Typically, it may be hard for a few days or a week, but your body will adjust to the increased intake and you'll find it isn't an issue for long. Eating more will truly help your metabolism, and your appetite will increase with it.

    Thank you so much!! I read the links and they were truly enlightening! I feel less "alone" now since I know you have gone through the same thing! Technically it's an eating disorder - but not enough of one to need "help" or to be noticable. I mean - how do you gain weight when you only take in 1000cals/day or less? Now I understand why - thanks to you.

    I think the best thing I can do is gradually add in extra cals at every meal - so that I don't end up with a huge deficit at the end of the day and try desperately to eat 1000 cals right before bed. I think I am also going to allow myself full-fat things (i.e. salad dressing) and maybe even use real butter. I think all my fat-free, 0 cal fixings are a big problem too.
    I feel like I understand my body more now because of your links - it makes sense! And I have to realize it took years to create this "starvation-mode body", it will take time for my body to adjust to eating again. If I just assume my body DOESN'T know best right now and stick to a plan that gives me the calories I need (whether or not my body says I'm hungry) hopefully I will see results.

    THANK YOU SO MUCH!!
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
    Options
    Chronic lack of appetite can be a signal of severely decreased metabolism. A couple of threads that may help:

    http://www.myfitnesspal.com/topics/show/175241-a-personal-view-on-exercise-cals-and-underfeeding

    http://www.myfitnesspal.com/topics/show/231636-the-eating-when-you-re-not-hungry-dilemma

    http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

    http://www.myfitnesspal.com/topics/show/230930-starvation-mode-how-it-works

    As for how to increase cals:

    Planning is key. Focus on balanced macros (protein/fat/carbs) in each meal/snack. Start with making sure to eat at least 3 meals a day. Breakfast is important when you're trying to overcome a habit of irregular eating or underfeeding. Once you've adjusted to that, add in snacks. Then, gradually increase the amount of cals in each meal/snack. Just 50 cals more for each meal/snack adds up. If you know you'll be working out, increase cals throughout the day.

    If you're not feeling hungry, a good way to increase cals without much volume is healthy fats from natural oils (olive/canola), nuts and nut butters (almonds, pistachios, walnuts), and avocados. Also, I would stay away from "low cal" or "low fat" options. Partly because you want to increase cals, and partly because those foods are usually processed and not nutrient dense, and the cals or fat they take out is replaced by sugar (real or substitute) and sodium - not a good trade off. A fruit smoothie, protein shake or chocolate milk are good cal boosters, because drinking cals can be easier than eating when you aren't feeling hungry.

    Typically, it may be hard for a few days or a week, but your body will adjust to the increased intake and you'll find it isn't an issue for long. Eating more will truly help your metabolism, and your appetite will increase with it.

    Thank you so much!! I read the links and they were truly enlightening! I feel less "alone" now since I know you have gone through the same thing! Technically it's an eating disorder - but not enough of one to need "help" or to be noticable. I mean - how do you gain weight when you only take in 1000cals/day or less? Now I understand why - thanks to you.

    I think the best thing I can do is gradually add in extra cals at every meal - so that I don't end up with a huge deficit at the end of the day and try desperately to eat 1000 cals right before bed. I think I am also going to allow myself full-fat things (i.e. salad dressing) and maybe even use real butter. I think all my fat-free, 0 cal fixings are a big problem too.
    I feel like I understand my body more now because of your links - it makes sense! And I have to realize it took years to create this "starvation-mode body", it will take time for my body to adjust to eating again. If I just assume my body DOESN'T know best right now and stick to a plan that gives me the calories I need (whether or not my body says I'm hungry) hopefully I will see results.

    THANK YOU SO MUCH!!

    Quite welcome - good luck reaching your goals! :flowerforyou:

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