If you are scared to increase calories

Ok, one last question, because this is rocking my weight loss world!

Ironman kind of hit on this, but what are some easy ways to increase calorie intake? Protein shakes? Anyone have specific protein shake recommendations?

I'm trying to make sure I increase effectively but not with junk food and an overabundance of things like pasta and bread (which will be my taste buds inkling...)

Thanks!

I have a scale tha tells me my body fat %, anyone have any info how acurate this would be? Also I have recently upped my calories to close to what fat2fit gave me in their calculations, I haven't lost anything in 3 weeks but have jumped back and forth by about 3 lbs. I am getting a little discouraged but am going to stick it out for another week. I suspect that it's is the increase in calories as well as what I've been eating, I find it hard to get the extra calories and I'm afraid it has been with treats, cookies and chips! The extra calories I know should come from a green smoothy or something like that.

If you are truly running a deficit, eating some bad food here and there won't hurt your effort. Try eating more calorie dense food like whole fat versions of milk/cottage cheese/yougurt, nuts, and seeds. I perscribe to the 80/20 plan. If 80% of your calories come from good sources the 20% won't matter, AS LONG AS YOU ARE IN A DEFICIT or maintenance.



Thanks that makes sense. Anyone have any thoughts on my scale and how accurate it may or may not be?

okay so i am new at this and i am always reading eat back don't eat back increase don't increase so very confused ! here i am . i have been on for three weeks first week lost pounds second week 2 pounds this week 1 pound. i am a stay at home mom everything gives me different numbers(scale, mfp, and treadmill) i listing my activity as sedetary when i started because a wasn't "setting time aside time for exercise" just the normal cooking and cleaning. so i been walking at least 4 days a week average 40 minutes. i also do crunches , and bicep curls 5 lbs weight. wanting to get to gym 3 days a week but really only making it one to 2 days i do weights there. should i raise my calories? somedays i am so hungry having to exercise in order to eat more than 1200 calories, some days not even eating 1200. should i wait until i have no weight loss to change my activity or should i increase now. kind of scared that i will increase and then have slow days and not burn enough calories to be eating more. i don't want to undo the nine pounds i have already lost? please tell me what you think. oh fyi was thinking 2 things one i lost 6 the first week because the extra activity was a shock to the body 2nd thing is and maybe tmi sorry if it is but i think we are all grown today i started cycle and i know they say a week prior we start to bloat so can that explain the 1 pound loss this week my weigh in day was thursday. please tell me what you all think especially those who have been doing this a while. thanks guys

Tina,
I NEVER consider what I weigh a few days before or during my period, because I too bloat terribly, and I have terrible stomach upset during my period as well.

I'm 5'0" even and it's telling me to eat 2046 O_O. That seems so... off. I exercise 5-6 days a week and eat healthy regularly. Due to the fact im not obese and only need to lose 20-30# weight comes off very slowly for me anyways. I'm really concerned about upping to 2,000!!!

I'm just confused now >.>

It's because you're young and workout like an animal

For reassurance sake, my maintenance is around 3700.

When you're close to goal, you should try and eat closer to what your goal weight maintenance would be so you can maintain your loss - even if it means it takes you a couple more months to get there.

Hi! Hello there. Do me a favor and look at the bottom of my post here. See that? Yep, guess what? I eat more than 1200 calories a day. Yep, it works. Thank you for your time.

AMAZING! GREAT JOB!

[q] They are working out 6-7 days a week. [/q]

yeah, exercise is so last century for weight loss.

Lift something heavy 3 days a week and walk five days a week.

So is reading comprehension, obviously.

OHHHHHHHHHHHHHHHHHH GOOD BURN! lol :laugh:

Hello,

I need some help, I thought I had it all figured out but I am not sure now. I worked out that :

Harris-Benedict Formula - my current BMR is 1841 calories.

Katch-McArdle Formula
body fat percentage of 59%, you have a lean body mass of 97 lbs., and your BMR is 1322 calories.

My tdee is 2203 (set at desk job as I truly don't think I do enough to warrant acknowledging it as more than that)

Fat2fitradio tell me that I should eat at any of the below cals at my goal weight and thus should do so now. dress for the job I want rather than the job I have which makes sense to me. I get that. I never understood that if a healthy weighted woman should eat 2000 cals a day then why should someone much bigger eat as much as a child to lose weight. I always wondered why overweight women was just not told to eat 2000 cals and they will lose weight as that is what allows a thin woman to maintain a healthy weight.

Sedentary (little or no exercise, desk job) 1918
Lightly Active (light exercise/sports 1-3 days/wk) 2197
Moderately Active (moderate exercise/sports 3-5 days/wk) 2477
Very Active (hard exercise/sports 6-7 days/wk) 2757
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3036

I struggle to have any enthusiasm for exercise and only manage the 10-15 min walk from bus stop to work and work to bus stop. I note these occurances and eat back the calories.

My job on a good day is pretty active. I'm a digital printer so when busy I'm lugging heavy paper about. I note this down as cleaning for however long I'm doing this and eat back the calories. Otherwise I consider myself sedentary.

I have signed up for a course in proper weight lifting for women which I hope will give me enough confidence to use the gym effectively rather than being scared off into using silly light weights or bottle of water/cans of beans like I've been made to believe for so long. I hope this turns around my lack of enthausiam for exercise.

Anywho - based on the above am I currently doing things right by eating back my calories because of the fact that I am generally sedentary at the moment..

My weight was up and down and cheat days always resulted in regaining lost pounds. I bumped my calories up to near maintenance <50 calorie deficit. The up and down stopped along with the cheating. I have been losing slow and steady and gaining strength.

Okay so, I'm going to try this. Eating 2451 calories. I know my actual BF% so hopefully it's close to accurate. I workout 5-6 days a week and generally get a fitbit adjustment of 500-600 calories burned. Today for example it's only 3 and I'm at 540. So I'll net around 1800ish? Hope I don't gain too much and this works!

I'm supposed to be eating 2127 calories a day?!? That's a lot to take in :indifferent:

According to this I should eat 1920 calories a day. That's alot of calories. Wondering how I will be able to eat all of that.

Tina,
I NEVER consider what I weigh a few days before or during my period, because I too bloat terribly, and I have terrible stomach upset during my period as well.

yeah i kinda figured the cycle thing i just wonder should i increase or should i wait to see if i'm still going to lose at 1200 calories walking at least 40 minutes 3 to 4 days a week . some days starving and will either eat more when i'm hungry and figure out what to eat with what i have left or exercise so i don't go over my . i'm so confused. people say one to two pounds a week is a healthy weight loss i just want to do what i should be doing just like when i exercise everything gives me different numbers so i go with the lowest one to be safe because what if the highest says 500 calories burned and lowest says 250 if i go with highest one i could be hurting myself .please advise

it was confused by "you will exercise harder" which seems to me the opposite of "cut it back".

Now I understand.

Keep in mind that, No, you dont HAVE to work out to lose weight...but by not, you will lose muscle mass in addition to the fat.