Running low on calories
Shazr2
Posts: 33 Member
Every day I seem to always run low on calories left. I eat back maybe about 25-50% of exercise ones but wish I could get to eating less than that back but just not possible. Keep feeling hungry too. Any ideas what I could have low in calories but would fill me up?
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Replies
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Is there a reason why you don't want to eat all of your exercise calories back?1
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janejellyroll wrote: »Is there a reason why you don't want to eat all of your exercise calories back?
No not really got a reason. Lots people say on this that only eat up to 50% back, I was just going with that.0 -
janejellyroll wrote: »Is there a reason why you don't want to eat all of your exercise calories back?
No not really got a reason. Lots people say on this that only eat up to 50% back, I was just going with that.
if you are still losing at the rate you want or faster try 75%...I always ate them all back and it didn't stop my weight loss.
As well how many base calories do you have? is your deficit too aggressive? ie 2lbs a week.
If so maybe you can change it to 1lb a week or even 1/2 lb depending on the amount you want to lose.
If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal
If you don't feel it's aggressive try protein to keep you feeling fuller longer. Things like greek yogurt or cottage cheese etc.
AS well...one last thing...is it hunger? or appetite?1 -
janejellyroll wrote: »Is there a reason why you don't want to eat all of your exercise calories back?
No not really got a reason. Lots people say on this that only eat up to 50% back, I was just going with that.
How long have you been at it and how much are you losing per week?
The 50% guideline is often recommended because some people over-estimate their calories out. But it's possible that your method for estimating your burns is more accurate and you *can* eat more calories. It depends on how your progress is going. I ate back all my burns for the final six months or so of my weight loss and continued to lose as planned.2 -
I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.0 -
Greek yogurt is pretty filling, and if you put it in the freezer you can pretend its ice-cream
. but I've also gotten into rice cakes despite always thinking they were nasty before...there's a brown sugar one that's on point. I also think drinking hot things helps me...maybe take up a habit of drinking fancy teas between lunch and dinner? Broth maybe? 1 -
I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.2 -
I often replace a meal with a smoothie. 1 banana, 1 cup of baby spinach, .5 cup frozen blueberries, and 1 cup of vanilla milk. It's good and surprisingly filling for 250-275 calories. You can add nuts, peanut butter, etc. to increase the protein.0
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JeffreyBurkhalter wrote: »I often replace a meal with a smoothie. 1 banana, 1 cup of baby spinach, .5 cup frozen blueberries, and 1 cup of vanilla milk. It's good and surprisingly filling for 250-275 calories. You can add nuts, peanut butter, etc. to increase the protein.
That's quite good for 250-275 calories, might give that a try too
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With only 15 lbs to lose 1 pound per week is pretty aggressive. I would suggest switching your goal to .5 pound per week and eating back at least 75% of your calories. It might take a little longer, but it isn't a race.1
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JeffreyBurkhalter wrote: »I often replace a meal with a smoothie. 1 banana, 1 cup of baby spinach, .5 cup frozen blueberries, and 1 cup of vanilla milk. It's good and surprisingly filling for 250-275 calories. You can add nuts, peanut butter, etc. to increase the protein.
I do this for breakfast and add protein powder...less calories more protein.
180grams of frozen fruit (hot summer days) typically tropical fruit mix with mango adds thickness
1cup almond milk
1cup diet mango/cran juice
52 grams of whey protein powder.0 -
Are you eating enough protein and fats?0
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janejellyroll wrote: »I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.
I've changed to .5 lb week and calories gone up to 1350. Is 1lb too much then?
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Agreed that your goal is pretty aggressive.
However, I often make lean turkey taco meat and use it for a taco salad. Add some salsa for the dressing and any veggie you like! It's very filling and reasonable calories (300ish depending on what you put with the turkey taco meat and how much you choose).1 -
janejellyroll wrote: »I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.
I've changed to .5 lb week and calories gone up to 1350. Is 1lb too much then?
Yeah, the closer you are to goal weight, the smaller your goal should generally be each week. As you get smaller, you need fewer calories to run your body -- this means you have to cut more calories in order to reach a deficit that would be easier for a larger person. If my body requires 2,200 calories a day, it's much easier to create the 500 calorie per day deficit that I need to lose a pound a week than if my body requires 1,500 calories a day to run.2 -
janejellyroll wrote: »janejellyroll wrote: »I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.
I've changed to .5 lb week and calories gone up to 1350. Is 1lb too much then?
Yeah, the closer you are to goal weight, the smaller your goal should generally be each week. As you get smaller, you need fewer calories to run your body -- this means you have to cut more calories in order to reach a deficit that would be easier for a larger person. If my body requires 2,200 calories a day, it's much easier to create the 500 calorie per day deficit that I need to lose a pound a week than if my body requires 1,500 calories a day to run.
So why has the calorie count gone up? Don't get it.
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janejellyroll wrote: »janejellyroll wrote: »I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.
I've changed to .5 lb week and calories gone up to 1350. Is 1lb too much then?
Yeah, the closer you are to goal weight, the smaller your goal should generally be each week. As you get smaller, you need fewer calories to run your body -- this means you have to cut more calories in order to reach a deficit that would be easier for a larger person. If my body requires 2,200 calories a day, it's much easier to create the 500 calorie per day deficit that I need to lose a pound a week than if my body requires 1,500 calories a day to run.
So why has the calorie count gone up? Don't get it.
you reduced the amount of weekly weight loss...so for 1/2lb a week you need a 250 calorie a day deficit....not 500.1 -
janejellyroll wrote: »janejellyroll wrote: »I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.
I've changed to .5 lb week and calories gone up to 1350. Is 1lb too much then?
Yeah, the closer you are to goal weight, the smaller your goal should generally be each week. As you get smaller, you need fewer calories to run your body -- this means you have to cut more calories in order to reach a deficit that would be easier for a larger person. If my body requires 2,200 calories a day, it's much easier to create the 500 calorie per day deficit that I need to lose a pound a week than if my body requires 1,500 calories a day to run.
So why has the calorie count gone up? Don't get it.
Now that your goal for weight loss is smaller, the deficit you need to hit each day to meet your goal is smaller. You can eat more calories each day because your goal is now to lose a little less weight each week.
If you moved your goal in the opposite direction -- 2 pounds a week (which I don't recommend at all!) -- then you would have a lot fewer calories each day.
It's all about the daily deficit you need to meet that goal. More reasonable goals require smaller deficits, which means more calories can be consumed each day.0 -
janejellyroll wrote: »janejellyroll wrote: »janejellyroll wrote: »I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.
I've changed to .5 lb week and calories gone up to 1350. Is 1lb too much then?
Yeah, the closer you are to goal weight, the smaller your goal should generally be each week. As you get smaller, you need fewer calories to run your body -- this means you have to cut more calories in order to reach a deficit that would be easier for a larger person. If my body requires 2,200 calories a day, it's much easier to create the 500 calorie per day deficit that I need to lose a pound a week than if my body requires 1,500 calories a day to run.
So why has the calorie count gone up? Don't get it.
Now that your goal for weight loss is smaller, the deficit you need to hit each day to meet your goal is smaller. You can eat more calories each day because your goal is now to lose a little less weight each week.
If you moved your goal in the opposite direction -- 2 pounds a week (which I don't recommend at all!) -- then you would have a lot fewer calories each day.
It's all about the daily deficit you need to meet that goal. More reasonable goals require smaller deficits, which means more calories can be consumed each day.
So I definitely eat 1350 per day plus my exercise ones? When I started MFP it wouldn't let me put in 2lb a week, too much anyway for me each week, I'd be starving0 -
The calorie count has gone up because when you go from 1 pound per week to .5 pound per week you lower the deficit you are eating at. For a 1 pound per week loss you need a 500 calorie deficit. To lose .5 you only need a 250 deficit. For me mfp gives me 1580 per day with no exercise to maintain. If I want to lose .5 per week then they subtract 250 and my goal is 1330. If I want to lose 1 pound per week they will give me 1200 because a 500 deficit would put me at 1080 and mfp won't let me go that low. This is what is happening to you and why you should not set yourself up for 1 pound per week. Mfp also does not include exercise in this equation so you need to add your exercise and eat at least 50% (possibly more) of those extra calories too so that you are netting your goal.0
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I'm on 1200-1300 a day, instant oatmeal and dannon light and fit Greek yogurt is good and filling. They come in a lot of different flavors so I don't get bored of it. If you want ice cream, try the brand Arctic zero or Yasso. Arctic zero is only 150 calories for a pint, and Yasso is 100 calories for a bar but it's really good! I buy frozen vegetables and eat 2 servings of that for lunch everyday and it fills me up a lot for not a lot of calories. You can try rice cakes and PB2 too!0
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janejellyroll wrote: »janejellyroll wrote: »janejellyroll wrote: »I have less than 15lb to lose. It's set at 1lb a week, 1200 calories.
Wish I liked cottage cheese but can't eat it. Will try eating more Greek yoghurt though.
Your goal is really aggressive for how much you have to lose. You may also want to consider a more reasonable goal for your current weight, like .5 a pound a week.
I've changed to .5 lb week and calories gone up to 1350. Is 1lb too much then?
Yeah, the closer you are to goal weight, the smaller your goal should generally be each week. As you get smaller, you need fewer calories to run your body -- this means you have to cut more calories in order to reach a deficit that would be easier for a larger person. If my body requires 2,200 calories a day, it's much easier to create the 500 calorie per day deficit that I need to lose a pound a week than if my body requires 1,500 calories a day to run.
So why has the calorie count gone up? Don't get it.
Now that your goal for weight loss is smaller, the deficit you need to hit each day to meet your goal is smaller. You can eat more calories each day because your goal is now to lose a little less weight each week.
If you moved your goal in the opposite direction -- 2 pounds a week (which I don't recommend at all!) -- then you would have a lot fewer calories each day.
It's all about the daily deficit you need to meet that goal. More reasonable goals require smaller deficits, which means more calories can be consumed each day.
So I definitely eat 1350 per day plus my exercise ones? When I started MFP it wouldn't let me put in 2lb a week, too much anyway for me each week, I'd be starving
I would eat the 1,350 per day and then decide how many of the exercise calories I wanted to eat. I personally eat back all my exercise calories because I have confidence in my calorie burn estimates. Some people have less confidence, so they choose to eat back fewer exercise calories. If I was eating back a portion of my exercise calories and losing more than .5 a week (the goal), I would know that I could eat more than this and still lose weight. If I was eating all my exercise calories and not losing weight, then I would know that I was probably over-estimating my burns and I would eat less.
Sorry to be so vague, but I'm not sure how you are estimating your burns. This can create some ambiguity, but the good news is that you can track your own results and make adjustments as necessary.0 -
Thanks everyone for the advice0
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Have you tried drinking water when you feel hungry? That helps me a lot. If all else fails I'll eat anything green!!! Cucumbers, peppers, broccoli. That keeps me satisfied until my next meal1
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Here is something I LIVE on. It is a "highly processed food," but I love it. Weight Watcher's Lite Jalapeno String Cheese. One stick is 50 calories. 8 grams of protein.1
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