Eating the correct amount of calories when exercising.

mandy_lee86
mandy_lee86 Posts: 103 Member
edited November 8 in Health and Weight Loss
I've been on MFP for about a month now and so far I am doing great. I've been exercising almost everynight and have been keeping to a healthy diet. I've noticed lately that I am having a hard time eating back my exercise calories. At the end of the night I have anywhere from 500-700 calories left. I've been burning anywhere from 300-450 calories a night. For example, last night for dinner i had 3 chicken tenderloins (baked with some bbq sauce), a broccoli steamer and a salad. During the day, sometimes I have a snack and other times I don't. I eat breakfest everyday (as opposed to one day when i was so busy at work I forgot). When I get home from the gym I'm just not hungry anymore. Does anyone have any advice for some snacks that will boost my calories so that I can meet my daily goal and not go into starvation mode? Thanks!

Replies

  • seekingstrengthX2
    seekingstrengthX2 Posts: 771
    Nuts would be good; almonds, walnuts or pistachios in particular. I have the same issue. I have gotten used to eating 1200 calories per day and really am not too hungry after that. MFP often tells me I am not eating enough. However, I am losing weight at a healthy pace (not too fast) and getting ample fiber and protein, so I try to just do what feels right to me.
  • msliu7911
    msliu7911 Posts: 638 Member
    Do you like almonds or pistachios? They are very filling with good fat and protein, and one serving should get you where you need. For me, once I have a serving (which are usually lightly salted), I'm VERY thirsty for water so that helps me feel even fuller! :)

    As a side note.. not trying to sound like a mom- and I know this is probably obvious and you've probably heard it- but it's very important to eat breakfast every day! :) Even if you just get those ready to drink shakes and a piece of fruit going out the door, you will get in around 250 calories.. which will help add toward meeting your goal.

    Best of luck and congratulations on your successes so far with MFP!
  • mandy_lee86
    mandy_lee86 Posts: 103 Member
    Thanks! I'm not a huge fan of any type of peanuts, etc. But, if it is something that will help me meet my goal and I am definitely willing to do it. Before I began this adventure, I never ate breakfest. If I had to count, it was probably a few years between the time I regularly ate breakfest and now. I try to eat a breakfest bar or oatmeal every morning.
  • seekingstrengthX2
    seekingstrengthX2 Posts: 771
    Get a good amount of protein in your breakfast every day. It stays with you for a long time and keeps you from snacking. I eat Egg Beaters or a whole wheat bagel every day.
  • wildon883r
    wildon883r Posts: 429 Member
    Weight loss is not rocket science. if your not hungry don't eat. If you are do. I still throw my hands up in the air when people try to play the calorie + exercise mentality. I've lost 4 lbs in the past month and i don't watch calories and i drink to much beer/whisky. The only difference between now and 50 lbs ago is i eat about half of what i used to. I eat 3 times the amount of fat i used to eat. I don't drink soda or eat candy or sugar for that matter very often. Maintain your calorie deficit for your target goal weight and don't do like most folks do and over complicate the weight loss equasion.
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    When I was going to the gym I would always estimate the next day's calorie burn so that I could work the calories in earlier in the day.
  • downsizinghoss
    downsizinghoss Posts: 1,035 Member
    avacado! yum
  • RAFValentina
    RAFValentina Posts: 1,231 Member
    I doubt you'll go into starvation mode. I often have 1000-1600kCal left over after my massive workouts. And thats with 3 square meals (dinner always huge) and snacks (I workout hard). But if you want to up you kCal. Maybe fortified cereals as a snack, nuts, seeds, dried fruit/berries etc avocado. etc
  • heybales
    heybales Posts: 18,842 Member
    I've been on MFP for about a month now and so far I am doing great. I've been exercising almost everynight and have been keeping to a healthy diet. I've noticed lately that I am having a hard time eating back my exercise calories. At the end of the night I have anywhere from 500-700 calories left. I've been burning anywhere from 300-450 calories a night. For example, last night for dinner i had 3 chicken tenderloins (baked with some bbq sauce), a broccoli steamer and a salad. During the day, sometimes I have a snack and other times I don't. I eat breakfest everyday (as opposed to one day when i was so busy at work I forgot). When I get home from the gym I'm just not hungry anymore. Does anyone have any advice for some snacks that will boost my calories so that I can meet my daily goal and not go into starvation mode? Thanks!

    Your exercise calories may be overestimated.

    If you have been eating below your BMR anyway, and then along with the exercise, your metabolism has probably slowed down and just aren't hungry. So protein shake after workout.
    And then get a lunch in there of a Zone or Balance bar. Just 200 cal, more like a snack, but something.
  • BolsaDePiojo
    BolsaDePiojo Posts: 4
    Agree, Zone bars are great and filling and have a good balance of protein.
  • juliedee6
    juliedee6 Posts: 46 Member
    I was on Weight Watchers for 3 months and lost nothing. I ate back my exercise calories and the additional 49 points weekly amount. For some reason, that was the wrong solution for my body and age (65). I started MFP earlier this month and I don't eat back my exercise points. I have lost 10 pounds so far. Each body is different and you have to do what is best for you. You might try to have some Muscle Milk (contains no milk) after your workout. It helps build lean muscle and repairs what you do to it in the gym! It is 150 calories per serving.
  • minnesota_deere
    minnesota_deere Posts: 232 Member
    dont' worry about. eat when your hungry.
  • icemaiden17_uk
    icemaiden17_uk Posts: 463 Member
    Bump!!
  • em9371
    em9371 Posts: 1,047 Member
    healthy ways to increase cals are nuts, natural nut butter, whole milk, olive oil, avocado etc.
    a glass of milk (200ml) and a teaspoon of olive oil in your cooking will add 200 cals, protein, calcium and healthy fats without you haveing to eat any more :)
  • shellybean826
    shellybean826 Posts: 44
    im on weight watchers now and they stress the importance of eating 2 servings of healthy oils ...they say you can add it to your oatmeal, now bare in mind i never do lmao ..but if you are really worried about getting in some healthy calories i dont see why you couldnt do that with olive oil ....they say you cant taste it ?? ....not sure ...
  • mandy_lee86
    mandy_lee86 Posts: 103 Member
    Thanks for all the ideas!
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