cannot reach daily calories

dlpnrn2b
dlpnrn2b Posts: 441 Member
edited November 12 in Food and Nutrition
Ok I have done this several times sucessfully, losing weight and toning at the same time .. I had major back surgery in November and was bed ridden for about 6 weeks.. and 6 weeks ago I started physical therapy and eating right.. as of last week, I am have a very difficult time eating my 1200 calories a day and to make it worse I am exercising and burning around 500-600 calories exercising .. I am eating 6 small meals a day that include fresh fruits, veggies, shrimp, talapia, salmon, baked chicken and veggie burgers.. fiber one products and yogurts.. I also have a jillian protein shake after my workout everyday ... I am not going to stuff myself when I already feel full but the scale nor the tape measure have really budged this week :( any help or suggestions would be greatly appreciated.. by the way If I don't workout at least 30 mins a day I feel lifeless and have no energy so I can not take that away lol

Replies

  • CMmrsfloyd
    CMmrsfloyd Posts: 2,380 Member
    Add cheese to your veggie burger. Put some fruit in your jillian smoothie (a frozen banana goes well with either chocolate or vanilla, and that's an extra 100 healthy calories). You can even add a tbsp or two of peanut butter to your smoothie, that'll add an extra 100-200 calories and won't feel like you're eating a ton of extra food.
  • lwoods34
    lwoods34 Posts: 302 Member
    Hey there. I cannot see your diary to see exactly what you are eating but maybe eat healthy foods that have a slightly higher calorie content. For example if you are eating 3 ozs of chicken with dinner, eat 4 ozs which will add more calories. If you are eating alot of fruit, maybe cut back on that a little bit to get in more calories from the shrimp, salmon or veggie burgers. After your workout, instead of having protein shake, you could either drink 1/2 of it with a piece of fruit OR skip the shake all together and have a mini meal to increase those calories a little bit. You will have to play around with the calories and food a little bit to see what is going to work for you.

    I work out alot (6 days per week) and I burn a lot of calories. Ive been eating over 2,000 calories and sometimes from my workouts, I need to eat 2600 but cant eat that much because Im already full from what Ive already eaten for the day. I eat every 2-3 hours so I dont get a chance to get too hungry. So I know how you feel about not wanting to force yourself to eat if you arent hungry.

    You might find that as your body adjusts to your workouts and the types of foods you are eating, your body will signal when you need to eat. If it does, then eat.

    hope that helps!
  • erickirb
    erickirb Posts: 12,294 Member
    eating only 1200 and burning 600, is like eating 600 and not working out and the min should be 1200 without working out.
    here are some ideas to increase caloric intake and you don't have to eat more food to get more cals, just make diferent food choices
    nuts, seeds, dehydrated fruit
    add olive oil to soups, sauces and salads
    add avocado to salads and sandwiches
    avoid lite and diet foods and opt for the full fat versions.
    Drink more calories (have a glass of juice in place of a glass of water.
    nut butters are great on fruit or crackers as a snack.
    etc
  • dmburke11
    dmburke11 Posts: 5
    6 meals, 300 calories each.

    Add some nuts, avocado, etc. High calorie for their size but good fats.
  • BoxingCoachMo
    BoxingCoachMo Posts: 420
    eating only 1200 and burning 600, is like eating 600 and not working out and the min should be 1200 without working out.
    here are some ideas to increase caloric intake and you don't have to eat more food to get more cals, just make diferent food choices
    nuts, seeds, dehydrated fruit
    add olive oil to soups, sauces and salads
    add avocado to salads and sandwiches
    avoid lite and diet foods and opt for the full fat versions.
    Drink more calories (have a glass of juice in place of a glass of water.
    nut butters are great on fruit or crackers as a snack.
    etc

    i like this,healthy fats all the way. They help you to burn fat...
  • purpleipod
    purpleipod Posts: 1,147 Member
    -avocado
    -nuts
    -olive, canola oil
    -full fat cheese
    -higher fat milk
    -full fat yogurt
    -peanut butter

    It is not that hard to add calories.
  • DeeKay2169
    DeeKay2169 Posts: 72 Member
    bump
  • dlpnrn2b
    dlpnrn2b Posts: 441 Member
    WOW THANKS very much for the quick responses!! and great advise.. I never thought about those things especially nuts.. I always eat exactly a 4 oz meat and I rarely add oils, butters or sauces to my meals so I guess those would make a big difference as well.. again..thank you very much!
  • lauralaurafish
    lauralaurafish Posts: 50 Member
    I have somewhat of the same problem. I'm not reaching my total calories but only because if I do, I'll be WAY over in things like protein, carbs, fat, and sodium. I'm mostly eating fruits and meats, but apparently I'm doing something wrong :/
  • Annaflower
    Annaflower Posts: 43
    I am in the same situation. Am falling short on my calories most days and now I have increased my exercise I am really struggling! Will try some of the tips already given and will hopefully find it easier :-)
  • purpleipod
    purpleipod Posts: 1,147 Member
    WOW THANKS very much for the quick responses!! and great advise.. I never thought about those things especially nuts.. I always eat exactly a 4 oz meat and I rarely add oils, butters or sauces to my meals so I guess those would make a big difference as well.. again..thank you very much!

    Eating nutritionally dense food like I listed means you don't necessarily have to eat "more" but it will definitely eat up more of your calories.
  • Annaflower
    Annaflower Posts: 43
    I have somewhat of the same problem. I'm not reaching my total calories but only because if I do, I'll be WAY over in things like protein, carbs, fat, and sodium. I'm mostly eating fruits and meats, but apparently I'm doing something wrong :/

    This!
  • BoxingCoachMo
    BoxingCoachMo Posts: 420
    Example 1 tablespoon of olive oil is 120 cals, either dress the salad with it or drink it lol
  • gsager
    gsager Posts: 977 Member
    Sounds like you are just stating facts, you're going to work out and you aren't going to eat 1200 calories. Good for you.
  • dlpnrn2b
    dlpnrn2b Posts: 441 Member
    yes and I am sure it taste better then a dry salad LOL.. I seriously never thought of just adding oil and some spices to the salad..all I knew was dressings were expensive in calories and didn't seem to make sense to me seeing they do not help fill me up !
  • dlpnrn2b
    dlpnrn2b Posts: 441 Member
    OK so after this post I made my lunch.. here it is
    I grilled it all together in the olive oil and white wine and it was 277 calories.. I'm still a little hungry so I'll eat a yogurt I guess..


    lunch
    Generic - Grilled Portabella Mushroom, 1 cup sliced (121g) 42 6 1 5
    Earthbound Farms - Organic Baby Spinach Leaves, 3 oz (2 cups) 20 3 0 2
    Pompeian - Extra Light Tasting Olive Oil, 0.5 tbsp 60 0 7 0
    Regina - White Cooking Wine, 2 tbsp 20 3 0 0
    Athenos - Tomato & Basil Feta, 14 g 35 1 3 3
    Walmart Great Value - Frozen Salmon Filets, 4 oz 100 0 3 19 I
    Add Food
    Quick Tools
    277 13 14 29
  • em9371
    em9371 Posts: 1,047 Member
    I have somewhat of the same problem. I'm not reaching my total calories but only because if I do, I'll be WAY over in things like protein, carbs, fat, and sodium. I'm mostly eating fruits and meats, but apparently I'm doing something wrong :/

    its all in the planning, if you plan your day out the night before, you can choose different meals / snacks depending what macros you need to meet and get all your cals in - if you have a high carb lunch, have a low carb dinner etc. to increase protein, go for lean meats, cheese etc. to add carbs go for fat free yogurt with fruit, peanut butter on wholegrain toast, crackers with fat free cream cheese, etc. to up fat go for cheese, olive oil, avocado.
  • froeschli
    froeschli Posts: 1,293 Member
    add mayonnaise, or a salad dressing, they really up the calories....
    and if all else fails... chocolate :tongue:
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