For the next week or so add 50-100 calories. So you would be at about 1750-1800. Stay there for 7-10 days; allowing your body to adjust.
Then add another 50-100 calories daily (1800-1900)...stay there for 7-10 days allowing your body to adjust.
The goal is to start feeling better, less fatigue, more energy through out the day, burning more calories---and eating more calories---yet maintaining your weight.
3/21/14 10:20 A
Do you mean I should add 50-100 calories EACH day for a week (ex: Monday 1800, Tuesday 1900) or to just add 100 for each day in that week (ex: Upping to 1800 for a full week)?
3/21/14 8:17 A
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"Lightly active" would be true only if you weren't also exercising. Once you add exercise to the mix, you're not "lightly active" any more. I used to be at the absolute slug level as far as activity goes. I'm now "Moderately active" because I exercise. Even though my work, household chores, etc have not changed. I have a sedentary job but I exercise to counteract that. People sometimes have a tendency to think only of their routine daily activities when deciding how active they are.... but exercise needs to be included in the mix.
It may help to think of the extra calories you're needing to work your way up to eating, as fueling your body properly. You don't *just* need to eat more, you need to provide your body with the nutrients to sustain the activity you do. Your muscles, bones, organs etc are waiting for some more fuel. I reckon I'm fortunate in that, if I don't eat enough, I get so tired and feel so crappy that it's an effort to just drag myself through the day, and I'm ready to go to bed right after supper because I'm sooooo tired. My body is telling me there isn't enough gas in the tank to keep going.
I also think that 1700 calories is too few to maintain your weight with your current daily exercise. This could be why you are feeling tired and sluggish. You are probably unable to give your full intensity to your workout and to your daily activities.
When people add in more calories---they do need to do this slowly. Adding back in 50-100 calories a day for 1-2 weeks. Then adding 50-100 more calories daily for 1-2 weeks; etc.
I know you have just started using your SP nutrition tracker; but it would help in giving more specific tips if you made this public. Let me know if you need the steps to do this.
Becky Your SP Registered Dietitian
3/20/14 8:31 P
Wow! That's a lot of exercise and little food. No doubt your body has gone into starvation mode and is hanging on to every calorie you put in it in effort to reserve fat and energy supply for future use. Our bodies are pretty unique and we have a built in reflex that actually shuts down the body slowing metabolism and reserving fats and carbs for future use. Many say that this comes from the "caveman days" when man would go days without food then finally get a good kill from a hunt and eat his fill. I tend to believe that God simply created a body that could withstand a lot of abuse, including lack of food.
You need to fool your body into working in the plentiful mode. Feed it more! You may gain a pound or two at first but it will more than likely be water weight as the body adjusts to more intake. And it will eventually go back to normal. Then go to an eat less mode that will still keep your calorie count high enough to support a healthy metabolism but still lose weight at a reasonable rate.
Just watch your salt intake when adding the calories to decrease fluid retention and eat healthy foods and not empty calories.
I think you will see a change.
3/20/14 8:15 P
Just to be sure that I've got this straight:
You have been doing your daily activities, plus doing a 600 calorie minimum workout every day, and only eating 1700 calories per day for "a while" --- and you are not still losing weight? Wow. I would expect you to still be losing at that range.
The "lightly active" includes your regular daily activities only - with the 600 calorie workout being over and above that. You should be able to eat in the range of 2700-3000 calories each day without gaining fat, if you maintain your activity level. You may, however, start actually adding muscle - which would cause the number on the scale to increase, with your size staying the same. I would recommend that you start paying more attention to body fat % than the scale while you are increasing your calories.
You can set your activity tracker to communicate with your nutrition tracker so that you get a more accurate range based on your TDEE plus your workout each day (the ranges will vary based on your workouts).
I would absolutely agree with RenataRuns that you should start adding the calories back in slowly. The fact that you are not still losing at the low calorie range might indicate that your metabolism isn't in the "average", and it may take some time to get it to speed up again. I would think about adding 100 calories per day every week, and keep an eye on the body fat %. I'd also give myself a month or so of doing this, and a 5 lb allowance, because bodies can take some time to adjust to changes (and seem to like holding on to water whenever they get a change).
Fitness Minutes: (2,155)
3/20/14 7:32 P
Well, I'm your height, less active, female, and still eat more than that without gaining ( at 145ish) , so I would expect you can do the same! I would take it slow though.
3/20/14 7:29 P
Well, the one thing that jumps out at me is that you are more than lightly active.....
3/20/14 7:18 P
I'm a male 5'9" and weight 155. I lost about 50 pounds 2 years and ago and have been eating healthy ever since and working out a lot. My exercise involves days of insanity workouts and days of running, with each of those workouts burning at least 600 calories. I've been using my fitness pal and have recently switched to sparkpeople. I've been eating around 1700 calories a day for a while and I think it's starting to work against me. I'm a physical education teacher, so I'm on my feet all day moving around as well. I'm just so worried about putting weight back on. I like spark because of the TDEE calculator. My BMR is 1700 and my TDEE is from 2100-2400 according to spark after inputting a light activity level.
I want to eat more so I can train better. I have been very sluggish after my morning workouts and the only think I can think of is that I'm not eating enough. Can someone give me some reassurance that I need to eat more and that I won't get fat if I keep to my training schedule? Also, if I burn 700 calories from a workout, do I add that onto the 2100-2400 calorie range, or is that already added in by saying I am lightly active?
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