I cannot consume my daily calorie intake!!
andrew384
Posts: 14 Member
Hi there
Am new to MFP. Im a 34 years old male, 6' 2" (ish) and weigh about 15stone (210lbs). I have always been active playing sports etc. Along with my wife we are taking this callenge to get down to our ideal weights and so far its going well. My problem is that I want to get down to 13.7 stone (191 lbs) and my total calorie intake is 1450 a day. Problem is with the amount of daily exercise (approx 1767 calories) I physically cannot eat that amount as I find myself full. I eat normally - breakfast, lunch, dinner and also have snack such as low fat yoghurt, bananas, apples, etc.
Is anyone else in the same boat and has it affected them, ie no weight loss. I only eat when I'm hungry and have stopped eating chocolate and even cut back my alcohol intake.
Am new to MFP. Im a 34 years old male, 6' 2" (ish) and weigh about 15stone (210lbs). I have always been active playing sports etc. Along with my wife we are taking this callenge to get down to our ideal weights and so far its going well. My problem is that I want to get down to 13.7 stone (191 lbs) and my total calorie intake is 1450 a day. Problem is with the amount of daily exercise (approx 1767 calories) I physically cannot eat that amount as I find myself full. I eat normally - breakfast, lunch, dinner and also have snack such as low fat yoghurt, bananas, apples, etc.
Is anyone else in the same boat and has it affected them, ie no weight loss. I only eat when I'm hungry and have stopped eating chocolate and even cut back my alcohol intake.
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Replies
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Creating a really big calorie deficit works OK for some people but not for others. In general I don't think its a very good practice because it's not setting you up for long term maintaining.
The first thing I would do is check your calorie counts for exercise - that's a pretty big number to burn in one day. But, if you're really active, I guess you could do it.
If you just can't eat enough to fuel your body for that much exercise then you might need to rethink doing that much exercise every day.
Or if that's not an option, then start planning your meals. Build in a few more calorie dense foods like olive oil, cheese, avocado, nuts etc.0 -
Hmmm this sounds unusual.
If you could answer the below, it might help us understand why it's not working for you.
What sort of exercise are you doing? For how long and at what intensity?
What body type do you have? e.g. where do you tend to carry your weight? Are you naturally quite strong? Do you find it easy to put weight on?
Give an example of a typical days food. Include any drinks such as coffee etc into this.
Do you take any supplements like protein shakes etc?0 -
You have a daily calorie burn of 1767? That's an awful lot. Do you teach spin classes or something? I am sorry but I struggle to sympathize with the posts that say they can't eat there calories back. For the most part people on here are trying to lose weight. Which inheritely means they struggle with over eating. It's not hard to eat your calories back. If you want to eat, eat. If you don't, don't. I presume it will be difficult to find many that share your stuggle. But there are some as this gets posted often.
Sorry I am frustrated right now and feeling very unsympathetic.0 -
Daily exercise is walking my dog for 50 mins in the morning at a very brisk pace, cycling to and from work 25 mins to and 45 mins back (14-16 mph) and then walking dog in evening for 80 mins at a moderate pace around 2-3 mph. I am a large frame, carry weight on stomach and very large (imo) hips, but generally top half, naturally quite strong. I do find it easy to put weight on, but I have always found it very easy to lose it too as I have a high metabolism.
Typical diet
breakfast 45-60g Crunchy nut cornflakes with semi skimmed milk and a cup of tea/coffee
lunch wholemeal sandwhich, with ham filling usually and clover butter
dinner could be anything from a ham, cheese and egg salad to spaghetti bolognese0 -
I've found that this site over estimates my calorie intake needed so i use this intune with my personal trainer who has given me a calorie amount to follow.
Some days I struggle to eat enough as i have a real problem with being over weight but not eating enough if that makes sense. Add in some more snacks, eat 4 hourly small meals.0 -
Daily exercise is walking my dog for 50 mins in the morning at a very brisk pace, cycling to and from work 25 mins to and 45 mins back (14-16 mph) and then walking dog in evening for 80 mins at a moderate pace around 2-3 mph. I am a large frame, carry weight on stomach and very large (imo) hips, but generally top half, naturally quite strong. I do find it easy to put weight on, but I have always found it very easy to lose it too as I have a high metabolism.
Typical diet
breakfast 45-60g Crunchy nut cornflakes with semi skimmed milk and a cup of tea/coffee
lunch wholemeal sandwhich, with ham filling usually and clover butter
Are you factoring your BMR into you calories burned? What you describe doesn't sound like 1767 to me. Maybe you are calculating wrong. That could certainly affect weightless.
dinner could be anything from a ham, cheese and egg salad to spaghetti bolognese0 -
I only tend to eat if I'm hungry and sometimes when I come home I might have a chocolate bar such as a Rocky when I take the dog out. I have never thought about my calorie in take during the day just thought that my alcohol intake was very high so decided to cut it down. Perhaps I'l try and snack a bit more during the day as opossed to the evening after dinner??0
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If you want to lose weight obviously you can't expect to do the same as before in terms of eating and exercise. Either you are miscalculating your BMR or exercise calories, or you have a medical condition prohibiting you from losing weight. If you are fit and healthy then you should have a good body fat %, so do you really need to lose weight?
I would quit counting any normal activity as exercise and only count extra work that you body is not used to doing. Your body adapts to exercise and after a while becomes efficient at doing it so you wont actually be getting the benefit you think. I would also take a good look at the quality of food you're eating. Ham, butter, cheese, bread, sugary cereal...not exactly typical diet foods. A calorie is a calorie but I expect if you ate more healthily you would find you didn't need to eat so much. Also your sample day is pretty low on a number of key vitamins and minerals. What about something like this?
Breakfast: Scrambled eggs and grilled tomato on rye bread / Plain yoghurt with dried fruit, seeds and nuts
Lunch: Wholegrain wrap with tuna salad / wholemeal pitta with humous and salad
Dinner: Wholemeal pasta with vegetable sauce / sweet potato mash, grilled salmon and green veg
Snacks: Nuts, seeds, fruit, crackers, granola, veggie sticks
Honestly I think you should concentrate for a week or two on simply eating clean and healthy foods, with an emphasis on non-processed meat and fish, vegetables and salads, cut out the refined carbs and sugars and just eat as much as you feel is appropriate. Also go and do some new exercise. Calorie count if you want but I doubt it will be necessary if you eat well.0 -
perhaps I'm over estimating my exercise calorie burn?? I have a gps tracker and I work my speed out from that. I also time the the distance I travel to work speed out and I think it is fairly accurate. Don't get me wrong there's nothing i'd love better than to sit on my *kitten* but it's not in my make up to do that!! lol0
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I think you (or mfp) are overestimating you calories burned. Do you actually get your heartrate up for 80mins when you walk the dog? Are you out of breath even a little, are you sweating at all?
I personally don't include walking in my exercise log, unless it's a good hill walk where I feel aches afterwards!
I count walking as my daily activity, so that's part of the base rate.0 -
Actually on mfp calculations that is about what i'd get for similar activiTy. i do think mfp significantly overestimates. When i walk the dog, go to gym etc, i rack up1000-1600 cal. I don't take that too seriously. I eat back a fair few but couldn't eat them all without making some unhealthy choices. I eat when im hungry. I eat healthy food when im hungry, not junk. I think this is a pretty good guide to follow.
(typos = phone!)0 -
Why not try changing your activity level to lightly active or moderately active and only add any extra exercise calories for stuff that is outside your normal routine?0
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Thanks for your replies. It's given me food for thought!! (see what I did there) I'll try cutting out sugary foods and we have actually changed from say normal pasta to brown pasta, etc. Regarding exercise I would say on the whole it is only the cycling that I get really out of breath and get a good sweat on. Plus, I'm sure the cutting down of alcohol will help too as it hasn't even been a week yet.0
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I can't really change my activity as I need to walk my dog and I cycle to and from work. But I will take the rest on board. Cheers all!0
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I am having the same trouble. Since I started working out at the gym I am stuffed by the end of the night (cannot eat another bite) and usually average barely 200 net calories. If I only count the workout days, I average 126 net calories. I have my settings calculated to lose 2 lbs per week and it allows me 1590 caloreis currently. Most of the time I only eat around 1200 calories. I usually average 1200-1400 calories burned 5-6 days per week. I have a body fat % of 22.3, but am still kicking it at the gym to get rid of the rest of the fat around my mid section.
I have caused concern with a lot of my MFP friends due to my low net calories but just cannot eat any more most of those days. I am pretty sure when I work out that much my stomach shrinks quite a bit. I tell everyone not to worry, I will definitely eat when I am hungry. That is why I used to weigh 336 pounds, I was always hungry. lol
My fitness trainer here at the hospital fitness center tells me I am doing well. I am building a lot of lean muscle and burning fat. Since April when I completely changed my lifestyle and decided to get down to a good weight and keep it there I have lost 53 pounds in 19 weeks (as of tomorrow). That is averaging 2.8 pounds per week.
Since I am 23 pounds away from the goal weight my trainer thinks I should be, I am pretty sure I will quit losing before long and just tone more as the fat comes off and the muscle builds. At 44 years old I am just thrilled my metabolism is in high gear. I don't know how long that will last so just going with the flow at the moment.
Good luck with your efforts. If you have any concerns whatsoever definitely see a doctor. Just because it seems to be working safely for me, doesn't mean it is okay for others. Be safe and cautious. It won't hurt to have a medical opinion-if for no other reason-to put your mind at ease.0 -
I can't really change my activity as I need to walk my dog and I cycle to and from work. But I will take the rest on board. Cheers all!
I think the poster meant change the level your activity is set to light or moderate active. This will give you a basic calorie allowance that takes into account the daily activity that you do with dog walking and cycling. And then you can add in as 'extra' your sport and exercise activity.0 -
^^^ Yes, this is what I meant! It's under Settings -> Update diet and fitness profile.I can't really change my activity as I need to walk my dog and I cycle to and from work. But I will take the rest on board. Cheers all!
I think the poster meant change the level your activity is set to light or moderate active. This will give you a basic calorie allowance that takes into account the daily activity that you do with dog walking and cycling. And then you can add in as 'extra' your sport and exercise activity.0 -
Ah sorry see what you mean now. Mine is set to sedetary anyway since I mainly sit at a desk all day.0
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I was suggesting you set it to lightly active or active to cover your daily dog walking and cycling and then NOT record those as separate exercise, which should give you a lower, more accurate calorie target. Anything such as sport you don't do as that daily activity you'd record separately.Ah sorry see what you mean now. Mine is set to sedetary anyway since I mainly sit at a desk all day.0 -
Sorry, I've done that and will give it a go. Thanks for your advice and patience!!0
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A couple of things jump out at me as i read through this thread...
First, I also think you may be over estimating your calorie burn. 1700 calories sounds like a lot for 90 minutes on the bike and 2 dog walks. Just for the sake of comparison... I biked for 2 hours 40 minutes yesterday, did 42 miles and burned 1660 calories (accordingbto my heart rate momitor).
Next... definitely cut down on the sugary foods, processed starches and alcohol. Try to eat more during the course of the day... don't wait until evening to start accumulating calorires.
For me, the cleaner I eat the harder it is for me to make my calorie goal, especially on high exercise days. You'll likely have to try different combinations of foods to find what works for you.0 -
in the week I tend to cycle 30 mins in the morning and 45 mins in the evening (to and from work) @ 14-16 mph. I then walk the dog and a fast pace for 50 mins in the morning and a slow to moderate pace in the evening for 80 mins. I haven't got a heart rate monitor so I jut calculate time/distance for speed.
I think my problem is as with most people in their 30s is that in my 20s I could exercise and not change my diet and lose weight. Now I'm reaching mid 30s I'm findin it a little harder and so will cut down on sugary foods and alcohol.
In saying that, I have lost weight so I must be doing something right!0 -
I meant to reply to this earlier after asking my initial set of questions but it's been a crazy day at work(!).
You've not stated how much alcohol (or kind) that you drink per day - just that you do. Remember each pint of beer is approx 250 calories which is a 1/6th of my daily intake! A few of these per day would push me over the edge.
I use a few different ideas outside MFP and just counting calories and it works a treat. Try sticking to foods with a low glycemic load - pulses, lean meats, nuts and seeds (not too many), fruit, whole foods etc. Avoid any processed or highly refined foods (white bread, chocolate) and any caffeine products too as these will cause spikes in your insulin levels. Insulin turns glucose in your food to fat making it more difficult for your body to burn.
With your exercising, keep your body ticking over by making your shorts bursts of exercise more intense and your longer stints slower. Interval training (mixing fast and slow) is a great fat burner.
Hope this helps0 -
I meant to reply to this earlier after asking my initial set of questions but it's been a crazy day at work(!).
You've not stated how much alcohol (or kind) that you drink per day - just that you do. Remember each pint of beer is approx 250 calories which is a 1/6th of my daily intake! A few of these per day would push me over the edge.
I use a few different ideas outside MFP and just counting calories and it works a treat. Try sticking to foods with a low glycemic load - pulses, lean meats, nuts and seeds (not too many), fruit, whole foods etc. Avoid any processed or highly refined foods (white bread, chocolate) and any caffeine products too as these will cause spikes in your insulin levels. Insulin turns glucose in your food to fat making it more difficult for your body to burn.
With your exercising, keep your body ticking over by making your shorts bursts of exercise more intense and your longer stints slower. Interval training (mixing fast and slow) is a great fat burner.
Hope this helps
Hi Nooge
Thanks for your reply. My alcohol intake is relatively high. Being an ex rugby player and all round social person it came as second nature. Normally, I will have 8-10 pints on a wednesday (stella Artois or Strongbow for example) and then 10 on a Friday and same on a Saturday. I also work in the office and drink about 4-6 mugs of coffee a day. I try to eat lean meats as much as possible and if I have mince beef say, it will be extra lean. I only eat wholemeal bread and we have decided to switch pasta and rice to wholemeal/brown also.
As far as exercising I can see your point and have also tried to vary the way I work out. My wife and I are taking up squash once a week so hopefully this will bring a change.
Thanks for all your help everyone.0 -
I think I've spotted your problem! Ten pints of Stella is 2,560 calories which is average daily maintenance calories for a man before you even eat anything!Normally, I will have 8-10 pints on a wednesday (stella Artois or Strongbow for example) and then 10 on a Friday and same on a Saturday.
I'm the last person to advocate giving up entirely, I'm a journalist and like you much of my social life revolves round the pub.
What I did is add an separate "booze" section to my diary to be accountable for how many calories I'm "wasting" and opened my diary to friends to keep an eye on me!
I've ditched the pints of cider and Peroni and switched to bottles of Coors Light in the pub which are just 88 calories each. Yes, they're smaller than a pint, but if you get one per round you can "keep up" with your friends and still save 1680 calories! At home I only drink red wine and have a standard pub "small" 125ml glass which means I can get six 80-calorie glasses out of a bottle over two or three nights.
Food-wise, load up on veg with your lean meats and watch portion sizes of pasta and spuds, they can be a real calorie shock! Try weighing them for a week or two then cutting back to standard portion sizes.
Hope that helps!0 -
Seriously? If you want to lose weight why are you drinking this much? Aside from the obvious health issues it will completely cancel out any lifestyle changes like eating wholemeal carbs a hundred times over. You want to lose weight, cut the drink down to within safe limits. If you cut back soon you won't need so much to feel the effects anyway. But really you are wasting your time making tiny changes to your diet if you are poisoning yourself to this extent so frequently. Sorry to be blunt but it's the honest truth and if you come to a health website to lose weight but not prepared to seriously reduce your drinking habit then you may as well quit because you are sabotaging any efforts. To put it in context, you have more calories in beer on a night out than I do in 2 days of overeating.My alcohol intake is relatively high. Being an ex rugby player and all round social person it came as second nature. Normally, I will have 8-10 pints on a wednesday (stella Artois or Strongbow for example) and then 10 on a Friday and same on a Saturday.0 -
I am betting that if you just cut out the drink, the weight would fall off! Too many extra calories wasted!
You need to make a lifestyle change in that department because its not safe, healthy or going to play a part in weight loss.
You have to think which is more important, your health and happiness or drinks with the lads - of course you dont have to cut it out completely but you have just admitted to everyone you drink like 30 pints a week!0 -
I can't really change my activity as I need to walk my dog and I cycle to and from work. But I will take the rest on board. Cheers all!
That's not what was meant. They are talking about changing your activity setting here on the website, not your actual activity
I agree with the posts above. I think you are way overestimating the calories you are burning.
Good luck!0 -
MFP overestimates activity calories....I eat about half back if I feel hungry.
It looks like your food intake is not the problem at all.
Its the booze, period. 8-10 pints -- DAMN.
U already have a exercise regiment and based on what u say u eat right....so cut out or trim the booze and the weigh will fall off.
U might also might ask ur drinking buddies if u eat ne thing while sauced up...ive been known to kill entire pizzas when im on a bender.0 -
Thanks for your reply. My alcohol intake is relatively high. Being an ex rugby player and all round social person it came as second nature. Normally, I will have 8-10 pints on a wednesday (stella Artois or Strongbow for example) and then 10 on a Friday and same on a Saturday. I also work in the office and drink about 4-6 mugs of coffee a day. I try to eat lean meats as much as possible and if I have mince beef say, it will be extra lean. I only eat wholemeal bread and we have decided to switch pasta and rice to wholemeal/brown also.
Haha I used to play rugby in Uni so know what you mean! For everyone else who hasn't been part of the rugby social scene, it's a totally different world and regulating booze is massively difficult...
Things you could think about trying:
* Swap out a beer for a nice glass of white wine (joke! But seriously, it works )
* Get on the shots early. Vodka is the closest thing to low cal alcohol you'll find...
* Have 2 weeks periods where you train extra hard and cut back on drink. Your teammates will stop giving you stick for it after a few awesome games
* Try to only drink as much as you do now after a game. You'll have burnt loads of calories then and the net affect will be close to zero.0
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