How in fresh h*ll does anyone stay within their calorie budget?!!!
FernGitt
Posts: 10 Member
I've worked with a personal trainer before, I've logged all my calories, measurements, and exercise so this is not new to me. BUT, that was back when I was in my late 20's and now that I'm in my early 40's the game has certainly changed. I'm 5'9" and 157 pounds and not happy with my size or how tight my clothing is. I'm trying to get back down to 140 and the myfitnesspal app is telling me I can eat 1300 calories a day. After eating a slice of wheat toast with a small shmear of peanut butter for protein (I'm hypoglycemic and need lots of protein) with a small cup of coffee, I'm already doomed for the day calorie-wise. Add in the Lean Cuisine thing I had for lunch with an 8 ounce glass of low sugar Kool Aid and I had 300 calories left at 1 pm. Seriously??? How in fresh h*ll does anyone stay within their budget? If I'm almost breaking the bank with a piece of whole wheat toast and a Lean Cuisine I'm screwed. 
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Replies
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Your calorie target doesn't include exercise...move more, eat more.
ETA: Also, there are much better and leaner sources of protein than peanut butter...peanut butter has protein, but it's primarily fat, and thus very calorie dense. If you're looking for more bang for your protein buck try making a 1 egg and 3 egg white omelette...like 150 calories and 20+ grams of protein.25 -
What's your weekly loss goal set for? You don't have a lot to lose, so it should be set for .5lb a week.
eta: I'm in maintenance and eat less calories during the week and have higher calorie weekends. I can fit quite a bit of food in for 1,200-1,300 calories. How are you figuring a piece of bread, a dab of pb, some low calorie koolaid and a LC is hitting 1,000 calories?5 -
Start looking for foods that aren't calorie bombs. I was on 1200 calories to start (now up to 1380). You can view my diary to see what I do if you'd like. Peanut butter is a KILLER as are a lot of forms of bread. You will need to find a lower calorie alternative to peanut butter to remain in your caloric goal. Also, keep in mind, it will probably take 2-3 weeks before you stop being ravenous on your calorie allotment. I suffered greatly at first, now, while I still am hungry often, it's very manageable. I have found that 2 Eggland's Best eggs (60 cals each), some turkey sausage crumbles (7 grams), some sautéed onions, all done in a 1/2 tsp of olive oil works well and gives me a good amount of protein and little to no sugar.10
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I've worked with a personal trainer before, I've logged all my calories, measurements, and exercise so this is not new to me. BUT, that was back when I was in my late 20's and now that I'm in my early 40's the game has certainly changed. I'm 5'9" and 157 pounds and not happy with my size or how tight my clothing is. I'm trying to get back down to 140 and the myfitnesspal app is telling me I can eat 1300 calories a day. After eating a slice of wheat toast with a small shmear of peanut butter for protein (I'm hypoglycemic and need lots of protein) with a small cup of coffee, I'm already doomed for the day calorie-wise. Add in the Lean Cuisine thing I had for lunch with an 8 ounce glass of low sugar Kool Aid and I had 300 calories left at 1 pm. Seriously??? How in fresh h*ll does anyone stay within their budget? If I'm almost breaking the bank with a piece of whole wheat toast and a Lean Cuisine I'm screwed.
What did you set your weight loss per week goal to? Do you exercise (MFP calories are pre exercise) and concentrate on volume foods (egg whites/eggs, low sugar fruits/veggies, lean proteins). Fats are very high in calories, so I tend to cut them when I diet down. But that is also because I don't get filled up by them. i respond better to carbs/starches. And proteins/fiber has the great satiation levels.
Also, I the only calories I would drink would be from a protein shake. Drinking calories is a waste IMO unless it's a special occasion.4 -
Exercise and you get a lot more flexibility. I walk every day for about an hour and run 5 days a week, plus assorted other exercises as cross training. (I did this before starting MFP.) Instead of being restricted to 1200 calories, I am able to eat 1800-2000 and have lost over a pound a week in the past 6 weeks.
What is your goal for weekly weight loss? If you entered 2 lbs a week, you will be really restricted. Since you don't have a lot of weight to lose, you might try losing .5 to 1 lb. a week instead.3 -
the myfitnesspal app is telling me I can eat 1300 calories a day.
No it isn't - it's working from the weight loss goal you set and giving you a goal which is plus exercise calories.
Have you set an appropriate rate of weight loss (for the amount you have to lose, your size and also for adherence) and why aren't you eating back exercise calories?
Did you choose 2lbs a week weight loss?9 -
Try setting yourself at a 1lb per week loss rate, then eat back your exercise calories. You'll be happier and the harder you work out the faster you'll lose weight.3
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Set your goal to no more than 1 lb per week (a half lb would probably be best) and log your exercise and eat back some of the calories. That should give you more than 1300.
Also, I'm not sure how you got to 1000 cals based on what you mentioned, unless there was a lot of PB and a lot of KoolAid involved. How are you measuring your portions?
I've come to my own personal conclusion that if you are trying to eat 1500 cals or less, you can't drink any calories carelessly. When I'm trying to lose, I cut out juice and any sweet drinks with calories. I go with unsweetened tea, diet soda, and water. I save calories for a beer or glass of wine a couple times a week.
As someone else mentioned, you might need to look for lower cal alternatives. There are whole wheat breads that have 90 cals per slice and others that have 180 cals per slice. A fried egg will give you more protein for less calories than a serving of PB. Frozen meals can be bulked up by adding frozen veggies so they are more filling. You just have to play around with your options to find the most bang for your buck. Good luck!5 -
Yup, at your height and weight and with only 17 lbs to lose, I'd say you set your deficit too high. I agree with @Spliner1969 except I'd go to to .5 lb a week and eat your exercise calories back.4
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This thing said I should lose 1 pound a week by January something. Sounds alright to me. Guys I wish exercising every day was that easy but everyone's situation is different. I own and run my own brick and mortar business, I also own 2 internet businesses, I have a 10 year old and 8 year old, I cook at the homeless shelter each Friday, and work in the nursery at church each Sunday (and this certainly is not everything I do each day.) I fit in some treadmill or workout videos where I can each week. I actually threw my back out shoveling snow so I was down for 12 days and still have to take it easy so I don't throw it out again. I just started using this app 4 days ago so it takes some getting used to.1
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"This thing" spits out a computer generated number with what we input into it (but you probably know that).
Are you sure you entered your stats in right? 1300 with no exercise still seems low. 4 -
This thing said I should lose 1 pound a week by January something. Sounds alright to me. Guys I wish exercising every day was that easy but everyone's situation is different. I own and run my own brick and mortar business, I also own 2 internet businesses, I have a 10 year old and 8 year old, I cook at the homeless shelter each Friday, and work in the nursery at church each Sunday (and this certainly is not everything I do each day.) I fit in some treadmill or workout videos where I can each week. I actually threw my back out shoveling snow so I was down for 12 days and still have to take it easy so I don't throw it out again. I just started using this app 4 days ago so it takes some getting used to.
You will have to work on eating volume foods, cook from scratch more often, and try to move more in general. You don't need formal exercise. You can walk more, park further way, take the stairs, etc..
ETA: if you end up losing more than 1 lb per week, you can update your settings because if you are fairly active (walking a lot), you could be under estimating your actively level4 -
I'm sorry, I don't know what you mean when you say I "set my deficit too high" and to "eat my exercise calories back." Take it easy on me, I'm a noob here ya know.
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Sounds to me like you might need to adjust your activity level which will give you more calories. Try taking a peek at the calculators over at iifym.com, they have easy settings for how active you are on a daily basis. You can plug in the numbers you get from there on MFP if you want by adjusting your goals manually.1
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Most people stay within their budget by setting a higher budget. Mostly by setting their projected weight loss rate less ambitious, or in my case, just what I know works from past experience.
What did you set your activity level as? You don't sound sedentary. Higher activity levels should give you a higher goal.
1000 calories sounds like an awful lot for one slice of peanut butter on toast and a Lean Cuisine.1 -
I'm sorry, I don't know what you mean when you say I "set my deficit too high" and to "eat my exercise calories back." Take it easy on me, I'm a noob here ya know.
The deficit is the difference between the calories you burn and the calories you eat so let's say to maintain weight, you need 2000 calories a day. If you eat 500 less (or exercise off 500 calories) that's your deficit. 500 calories is 1 lbs a week weight loss, 250 calories is .5 lb, 1000 calories is 2 lbs (I'm talking perfect world numbers which, of course, we soooooooooo don't live in).
The way mfp is set up is it gives you your calorie goal without taking exercise into consideration so if you log your walks or whatever exercise you do, it's going to give you more calories to play with. But be careful because if you go by mfp's calorie burn numbers, they overestimate for some people.7 -
I entered my correct height, age, and weight, etc. so I don't know how that could be wrong. ? I am a cook so yes, I make almost everything from scratch and eat at restaurants very little.0
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There's a lot of helpful advice here- I second and third changing your weight loss goal to 1lb per week. My goal is 1,200 a day and when I notice I get pretty close I will throw in a jog or walk in my afternoon. Also, most vegetables have low calories. When I feel really hungry I will eat carrots, cucumbers, and tomatoes.
My mornings usually start off with hard boiled eggs (which is great for protein) and for two of them it's about 140 calories. Nut butter will cost you that amount for 1 tsp.0 -
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This thing said I should lose 1 pound a week by January something. Sounds alright to me. Guys I wish exercising every day was that easy but everyone's situation is different. I own and run my own brick and mortar business, I also own 2 internet businesses, I have a 10 year old and 8 year old, I cook at the homeless shelter each Friday, and work in the nursery at church each Sunday (and this certainly is not everything I do each day.) I fit in some treadmill or workout videos where I can each week. I actually threw my back out shoveling snow so I was down for 12 days and still have to take it easy so I don't throw it out again. I just started using this app 4 days ago so it takes some getting used to.
Are you saying you actually picked 1lb/week as your goal?
Go to your goals and check as I think you may be confusing the daily weight prediction with your goal setting.
Did you pick the right activity setting for your busy life?
Picking better foods helps - peanut butter is lovely but it's really a fat source and very calorie inefficient way to get protein in.
#1 is adherence, speed of loss is very much a minor concern unless you are morbidly obese. Don't make it harder than it has to be!3 -
My weight loss goal is 1 pound per week and I put "lightly active" for my lifestyle. Tryin to keep it real.1
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My weight loss goal is 1 pound per week and I put "lightly active" for my lifestyle. Tryin to keep it real.
Personally, I would focus on modifying your foods (more protein, more fiber), track for 4 weeks and adjust if necessary. Alternately, you can set it so 1/2lb per week and see if you can walk more. The latter might help with dietary adherence.
Also, if you can spare some time, even at the end of the day, you can do some body resistance programs (you are your own gym or convict condition, the Nike App) to get in a small workout.1 -
Go back to your Goals page. (GOALS > View Guided Setup) here's the link:
http://www.myfitnesspal.com/account/change_goals_guided
Set your "Activity Level" to "Active." Also set your goal to "Lose 1/2 pound per week."
With your schedule and all you are doing, no way you are anything less than "Active." It should give you more calories that way. 1300 is way too low for a 40YO, 5 foot 9, 157 pound, working parent (you're female?)
No wonder you're struggling.4 -
You're not helping, Fern!
I plugged your numbers into the mayo clinic's calculator (I made you 40 and somewhat active) and it came up with 1950 just to maintain. So even with 1 lb a week weight loss, it gives you 1450 calories....not including purposeful exercise.1 -
I'm sorry, I don't know what you mean when you say I "set my deficit too high" and to "eat my exercise calories back." Take it easy on me, I'm a noob here ya know.
"set your deficit too high" means you told it you want to lose weight too fast, so it slashed your calories by more than you need it to. Go back to "goals" and change to half a pound a week. That will give you another 250 calories a day, which will give you some much needed wiggle room. As you get closer to your goal you should aim to lose more slowly so you don't have to starve yourself. With only 17lb to go, half a pound a week is where you want to be. Slow and steady wins the race.
"eating exercise calories back "means you log exercise in your diary, which means myfitnesspal gives you extra calories, and you eat them. This is really important if you are using myfitnesspal as intended, as the basic calorie allowance includes no exercise at all. If you have told it your activity level is "sedentary" then you can track things like walking, provided you are accurate about speed and time. I walk about a mile each day to work, three times a week, and it's amazing how much easier that makes it. If you have set the activity level to "lightly active" or "active" you will need to be more careful as it assumes a certain number of steps when it calculates your basic allowance and you don't want to count them twice.
There is all sorts of other stuff that can help you, to do with more filling foods, but make sure your goals are set up right first, then you can look at that stuff.3 -
At 1 lb per week that sounds right. Reduce it to a half pound per week and settle in for a 9-10 month process.2
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How many calories in your Lean Cuisine?
For breakfast this morning I had 1tbl of peanut butter, 1/2 banana and 2 slices of bread for 250 calories plus a glass of V8 juice for 50 calories.
I have already logged lunch, dinner and a dessert and am only slightly above 1300 hundred for the day.
Maybe try a lower calorie bread in the morning. It sounds as if your Lean Cuisine had quite a few calories.
I eat between 1200 and 1600 calories depending on the day. I try to keep breakfast at around 300 calories...lunch at 450, afternoon/nighttime snack 150 and dinner close to 600. If I am having a lower calorie day I take take some off of each meal.2 -
How many hours a day are you on your feet? You sound more than lightly active.
Sounds right has nothing to do with it. You're restricting calories. The level of restriction has implications. You sound/scratch that you ARE normal weight and not at the top of normal weight either. I bet you that smartbmi would probably tell you that you're already at the perfect weight for health and longevity... try running the calculation and evaluating your goals (is the issue weight, or relative pudginess compared to before).
So you would benefit from the guide of relatively lean people trying to get leaner. . Someone might forward.
In the meanwhile pick a smaller deficit and remember that deliberate exercise is not included in that deficit.
Also bread and peanut butter sounds like a splurge meal for a calorically restricted day. Frankly I would rather have ice cream with those calories! Many better choices up thread!!!!
Take care!0 -
I understand - I'm shorter but about the same weight. Also younger and a man, but what it takes to lose is not that much different. I lose about 0.7 lbs. per week if I stick with 1,500 calories (assuming the right macros also). From what I can tell and what others say, there isn't a single other person on this site that has even close to the same appetite that I have. Despite that this isn't enough for me, there are some things that I'll suggest that I know will help... for someone who isn't me, this may be enough to actually be satisfied with 1,500 or even 1,300 calories:
Skip the bread and peanut butter. Also skip the microwave meals. As others have said, peanut butter and peanuts are primarily fat, not protein. For protein, go with eggs (suggested earlier), chicken breast, or tuna. Instead of bread, add salad (with no croutons or cheese, and use dressing sparingly). You can cut up the chicken breast or tuna and mix into the salad if you would like. This will give you protein with volume, but not a lot of calories.
Anything where you can add high water-content and sometimes fiber (be careful about high fiber foods that also contain a lot of carbs and fat) without much carbs (so not wheat / bread), and without much fat (i.e. not peanut butter and not cheese, and careful about fat ratios in meats) will substitute just as well. Unless you can eat 3+ gallons of salad at a single meal like me, then you should be able to finish under your calorie goal without going hungry.1 -
OP-can you make your food diary public so we can take a look at it, I'm still not sure how you hit 1,000 calories eating what you listed in your original post. There's some incorrect food entries listed in the data base so maybe you accidentally chose a wrong, higher calorie option?
And what happens to your calorie number when you chose .5lb instead of the 1lb option, for weekly goal?1
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