not reaching my calorie goals

iysys
iysys Posts: 524
edited September 30 in Food and Nutrition
i am pretty new here. i started logging 3 weeks ago and have started paying more attention to the nutritional content of my food in the last few days.

i am having a really hard time reaching my calorie goals. i feel like i am eating constantly! i did okay today i think. over in a few places under in a few others. there is a lot of learning to do here. i have already logged my planned food for tomorrow and have included a large breakfast, lunch, dinner and two snacks.

can i get some recommendations?

i am allotted 1980 calories a day with the intention of losing 1 pound a week.

Replies

  • xraychick77
    xraychick77 Posts: 1,775 Member
    mostly i think it comes with experience. .the more you know about the foods you eat the more you will be able to balance.
  • Misiaxcore
    Misiaxcore Posts: 659 Member
    If you have some extra calories, I'd suggest a teaspoon to a tablespoon of peanut butter, depending on how much extra lol.
  • ammient3
    ammient3 Posts: 82 Member
    Different kinds of nut's and maybe a protein drink (shakes), avocado, fruits do add up too!! I'm battling the exact same thing! I can't eat my regular calories let alone my exercise ones!! GOOD LUCK!!!!
  • WifeMomDVM
    WifeMomDVM Posts: 1,025 Member
    When you say your calorie goal, do you mean your macro nutrients? I peeked at your diary and calorie wise you seem to be doing ok, but going over on fat and sugar (and protein - I'll get to that).

    I would recommend changing your macro settings to 40% carbs, 30% fat and 30% protein - much more protein than you are getting now - to help preserve lean tissue as the pounds come off.

    I see some great healthy choices in there, but you may be sabotaging yourself a bit with some of the processed/unhealthy choices in there too.

    Try this link - it helped me alot when I first joined MFP to eat clean

    http://www.extremely-fit.com/fitness-tips/2011/01/8week-transition-diet/

    In general I recommend eating lean protein - fish, poultry, beans, nuts

    Healthy fats - fish, nuts or olives and their oils

    And for carbs - mostly veggies, maybe 1-2 servings of whole wheat bread, brown rice, whole wheat pasta, etc, and a little fruit (it's high in sugar so I don't eat much)

    also, try to drink only water, stay away from artificial sweeteners.

    Hope this helps! :)
  • SlipperySlope
    SlipperySlope Posts: 34
    Are you sure you're acurately measuring and calculating? It looks to me like you're only counting a fraction of the calories in your coffee, for example. ( http://www.dunkindonuts.com/content/dunkindonuts/en/menu/nutrition/nutrition_catalog.html?nutrition_catalog_needType=Drinks )
    Only you know if I am wrong, but you might spend a little time extra-checking your stats...?
  • iysys
    iysys Posts: 524
    Are you sure you're acurately measuring and calculating? It looks to me like you're only counting a fraction of the calories in your coffee, for example. ( http://www.dunkindonuts.com/content/dunkindonuts/en/menu/nutrition/nutrition_catalog.html?nutrition_catalog_needType=Drinks )
    Only you know if I am wrong, but you might spend a little time extra-checking your stats...?

    technically i'm not having dunkin donuts coffee. i am having home brewed coffee (5 calories) with a teaspoon of half and half (5 calories) and 2 teaspoons of sugar (30 calories) for 40 calories total. the first day i was on the site the dunkin donuts entry seemed the easiest so i picked it. since the calories are the same i didn't bother changing it.

    other than the title being wrong on that entry everything is correct and accurate to the very best of my knowledge.
  • iysys
    iysys Posts: 524
    When you say your calorie goal, do you mean your macro nutrients?

    ____________________________________________________________

    also, try to drink only water, stay away from artificial sweeteners.

    no i mean mfp says i should consume 1980 calories a day and i have a hard time getting over 1600 or 1700

    i never really drink anything but water (coffee in the morning and an occasional beer) i don't bother logging my water because i never drink less than 60 ounces while at work and another 60 or so in the evening. artificial sweeteners taste disgusting to me. i don't like things that taste like chemicals.

    i feel like i am eating constantly. big breakfast, big lunch at least 2 snacks and it still isn't enough calories!
  • maillemaker
    maillemaker Posts: 1,253 Member
    Well, I figure if you aren't hungry, enjoy the extra deficit!

    Steve
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