How do I eat more?

Oh to have this problem...

Eat smaller amounts more often. Add in higher calorie, nutrient rich food. For example avocado (I make guacamole b/c I love it). Or peanut butter on a piece of whole wheat toast or two tablespoons of peanut butter with an apple. Walnuts, pecans, almonds are high in calories but are "good" fats. Protein shakes (I eat one occasionally with peanut butter, banana, cocoa powder, milk + the powder and it's about 300 calories--tastes like a dessert shake too).

I'm sure you will get lots of other good ideas. But those are some of the things that I eat often.

Have a small protein shake before your workout and a full shake after. Your body doesn't get as full off of liquid calories as real food. Try adding healthy fat to your shake/meals like ground flax, organic coconut oil, avocado or virgin olive oil.

Your profile says you weigh 186 and want to loose. Why are you trying to eat more? Listen to your body.

Your profile should be telling you how many calories you should be eating so i don't think you can look to other users to advise you how many calories to increase when you work out. The protein shakes are great as everyone is saying but you want to find a good one that isn't high in sugar. I also have trouble keeping my calories up...but you have to find a way otherwise your body will want to store rather than let go...good luck

I have a consistent deficit problem. I'm not accustomed to eating much during the day at all and usually nothing before lunchtime (mid morning at the earliest). I have trouble forcing down food that early. That makes it hard to fit all the calories in. I find myself getting frustrated, but reading some of these posts, I see there are other alternatives for calorie consumption. I need to do a little more research about healthy eating habits and what's available. Thanks guys!

i read a blog some one posted on another site that came from this site actually....It stated a personal trainer said it's better to eat the calories back so you don't become skinny fat. let's say you eat 1200 cals a day and burn off 600, that only leaves your body with 600 cals to use throughout the day, which your body can go into starvation mode. But if you add the calories back your body will definitely be getting enough calories to feel energized and burn those extra calories for energy.

So yes you must eat back a proper amount of calories after your workout. Every lb of muscle you gain you can burn an extra 50-100 cals doing nothing. You dont want to become skinny fat where you don't weigh much, yet you are all soft and mushy because you don't have any muscle tone and you still have too much fat on your body check it out at http://www.myfitnesspal.com/topics/show/206951-asked-my-trainer-re-eating-back-calories....

hope this helps....

Healthy fats and using less "fat free" products. Cook with oils and use olive oil vinaigrettes for salad dressings.

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If you've got an idea how many calories you're going to burn maybe you can space your calories out earlier in the day instead of trying to fit them in at the end. Also I second calorie dense foods if you're having trouble with volume. Congrats on doing this the healthy way!

Have a small protein shake before your workout and a full shake after. Your body doesn't get as full off of liquid calories as real food. Try adding healthy fat to your shake/meals like ground flax, organic coconut oil, avocado or virgin olive oil.

I actually find I'm fuller of liquid calories. Suppse everyones different. Also 1300 calories is fine even with exercise if you have quite a bit of weight to loose a bigger deficit is fine. Three dieticians have given me this advice. I eat more if I'm hungry, if I'm not I don't. Stupid forcing it if you don't need it. You only need to eat calories back when your near goal as when your overweight your body will break down fats, when your slim it breaks down your muscles instead. X