Worried

As mentioned slowly increase your calorie intake each work. If you find it hard to eat the volume of food from a higher calorie intake eat calorie dense food such as nuts, salmon, cheese, full fat products etc etc. Don't forget to consume good fats.

wendypark811 wrote: »

Hello,

I have hit my goal weight and one of the trainers informed me I'am not eating enough 123lb, do cardio, weights and ab classes at the gym + around 9-12000 steps per day. Can barely eat 1200 cals. Now I have been told should be eating around 1900 cals. Carbs 25%, protein 35%, fat 40%.
That is a big problem reasons
Scared I will put the weight back on
Can't eat that much.

Any advice welcome please.
Thanks
Wendy

+1 to the people who suggest increasing daily calories slowly - 100-150 extra per day, wait a week or so (don't panic if you see a little water weight come on at some point, just go slowly). After a week or two, if you haven't gained (other than maybe that 1-2 pounds of water weight at some point), then add another increment. Keep doing that until your weight stabilizes. If it starts to creep up, cut back 50-100 daily, and wait/monitor again.

To get the extra calories, replace some low-fat products with full fat, eat a little peanut butter or a handful of nuts, have some avocado, eat some whole-grain or vegetable carbs if you like them - something healthy and calorie dense. Or keep your daily calories a little lower, and have an indulge-y meal once a week or so (track the calories).

Set a maintenance range of weight - say, your goal weight plus or minus 2, 3, or 5 pounds - some range that encompasses the normal daily weight fluctuations for you. If you go above the high limit for several days in a row, cut calories a little again. If you drop below the low limit for a while, add calories.

I'm a little older (60) & lighter (120) than you, and am maintaining above 1900 net calories, so that doesn't sound too crazy to me. Everybody's a little different, and may not match the calculator estimates exactly, but if you use that gradual process folks have recommended, you'll find your right calorie niche.

And you won't gain a whole big bunch overnight - just not possible unless you start eating a lot more, reduce your activity level significantly, or develop a medical condition. If you start to gain, you'll see it creep up slowly, and the maintenance weight range idea will give you time to adjust.

You can do this!

Is that 1200 in total (ie eating back 0 exercise calories) or 1200 net?

You've got so used to eating little that you only think you can't eat more. Listen to your trainer, up your calories slowly but do aim to reach 1900 in the next few weeks. Your body will thank you for it - think about fuelling it now for better performance