Calories confusion

Cwilliams8676
Cwilliams8676 Posts: 252 Member
edited December 2024 in Food and Nutrition
I swim a lot because I injured myself and my knee shin and ankle doesnt like jumping So I burn sometimes 1000 plus calories each time I swim Because of this I am averaging a net calories consumed of 700 last week I know its not enough I cant eat over 2500 calories a day? I barely can get my target of 1560 in? So what do I do Add healthy fats to meet the calories keep as is? I have stalled weight wise about a week( no time of the month for me as I had a hysterectomy)

Replies

  • Cwilliams8676
    Cwilliams8676 Posts: 252 Member
    bumping no one has an answer?
  • chachadiva150
    chachadiva150 Posts: 453 Member
    It's your body. It's your eating. Get in what you can. Yes, eat healthy fats. There is no one magic answer.

    Depending on who you are and how you like to eat, once you get over 500 or more calories burned, it's going to be difficult to eat every last one of them back. Eat your baseline calories and for the exercise calories, do what you can do.
  • melsinct
    melsinct Posts: 3,512 Member
    If you are truly burning those kind of calories, you really do need to eat more. Cook in healthy oils (olive oil, walnut oil, whatever you like). That is over 100 calories right there for one tablespoon. I peeked at your diary- ditch the fat free dairy products and go for higher fat percentage in your Fage yogurt. The 2% is really good. They sell a full fat version but it is harder to find where I live. Laughing cow cheese- ditch it for regular full fat cheese. 12 almonds as a snack? Increase that amount. I eat one serving of almonds per day (30g) and that is 170 calories right there. 2 Tablespoons of peanut butter is 200 calories and certainly won't fill you up too much. I love smearing it on a banana- tasty and healthy snack, plus it will run you over 300 calories.
  • lizard053
    lizard053 Posts: 2,344 Member
    Go low fat instead of fat free.
    Eat more nuts and nut butters.
    Eat more fats and oils from healthy sources (olives, avocado, canola, etc.)
    Lean protein. Lots of it! All that swimming requires plenty of protein to maintain muscles.

    Try to always net over 1000 calories. Better yet, net your BMR. You need to properly fuel your body to lose weight, as crazy as it sounds.
  • stormieweather
    stormieweather Posts: 2,549 Member
    Another good snack for peanut butter is to fill celery with it, and munch. OMG so good.

    A handful of almonds, regular cheese instead of fat free, a tablespoon of olive oil, some peanut butter on celery, a protein shake with reduced fat instead of skim milk, and you have an easy 600 calories, with barely any volume increase at all.

    When I eat at maintenance (I do it for 1 week, every 3 months),I don't change my menu, I simply do the above. I have to be careful because indulging in some of my favorites (like ice cream, sesame snacks, cookies) will bump me way the heck OVER maintenance.

    It's really not hard to eat more.
  • BaconMD
    BaconMD Posts: 1,165 Member
    I love peanut, hazelnut, or almond butter on apples, too. So there ya go - apples, bananas, celery.. There are more, I'm sure. These butters go great on just about anything.
  • Cwilliams8676
    Cwilliams8676 Posts: 252 Member
    Thank for all the suggestions I oon some days swim for 90 minutes some laps some leisurely Im thinking i burn oh 500-600 cals plus a circuit training video. I figured my calories today I need to eat 1800 which is over BMR but should net over 1200 most days So on my circuit training day should I NOT swim? so I just burn 500-600 per day with 1-2 days of rest?

    i will add more full fat things for sure
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