Fitness Minutes: (5,730)
2,187 9/13/13 2:01 P
Do you want to make your tracker public for more direct feedback?
Fitness Minutes: (15,508)
727 9/13/13 1:51 P
It sounds to me like a good way to use your calorie range. Plan your day to get in at least your minimum calories/macros, and then if your hungry at the end of the day, use the extra calories while still staying within the high end of your range.
I had a bit of an obsession at one point, where I tried to reach my minimum but not go over. It felt like a success to hit 1199 calories and a failure if I went as high as 1205. The biggest problem was I was obsessed with not going over and paid no attention to all the days I was under, so at the end of the week it didn't balance out. I actually had to step back and stop tracking to get over this calorie counting obsession, and I'm doing better now eating around 1600-1800 calories (eventhough my range allows up to around 2000, so maybe I'm not taking my own advice).
I think the toughest part is I work throughout the day trying to keep the carbs/protein/fats balanced out correctly for the end of the day. Then at the end of the day I'm trying to find what foods keep me where I should be. lol
I do go towards nuts a lot in the evening, but if my fats are a bit higher, it's the protein shake. Carbs are never a problem for me to find. lol
I'd love to go for the cookie but sweets more than once a week triggers my sugar and then I'm off the wagon for a month or so.
Thanks for the responses. It was kinda what I thought. I'm afraid to add a bigger breakfast because if I do, I'll have the munchies something terrible that night and have no wiggle room. I've learned to ALWAYS leave wiggle room for the evening.
Fitness Minutes: (71,987)
2,489 9/12/13 7:28 A
I do find that cardio is an appetite suppressant but it usually only affects me for about an hour or two after working out. However, I find when I've challenged my body far beyond the norm (switched up my strength training, increase weights, am training more than usual, etc) my appetite may not increase that day, but the following days.
Ensuring that you reach your calorie goals is important for;
a) Meeting your nutrition recommendations; macro and micro nutrients. b) Keeping your metabolism 'revved up' and starvation mode at bay. In my own experience if I drop below 1400 cals consistently, my weight loss quickly slows to a crawl. c) Preventing lean muscle/tissue loss over fat loss d) A smoother transition to maintenance c) Preventing food obsession and BED
There's probably other good reasons but those are just from the top of my head.
It's quite easy to increase your calorie intake without feeling too full. Adding more healthy fats to your diet is probably the easiest way because they are calorie dense (almost 2x the amount of cals per gram than carbs/protein). Ex; using olive oil, adding some nuts or seeds to your salad, some extra peanut butter, using avocado, a whole egg, etc. You can also add a glass of milk and drink your calories.
You can try eating smaller meals more often.
As someone who has eaten at many varying intakes... your body adjusts to whatever amount you take in eventually. I can feel just as hungry on 1800 cals as I can on 1200 cals after your body adapts to that intake. I remember the first time I went from 1300 cals to 1650 cals after eating at 1300 for about 6 months and I was a stuffed goat. After a week, it felt normal to eat that amount. d)
Fitness Minutes: (73,933)
118 9/11/13 2:33 P
If you find yourself continually short on calories (which is NOT good for your body, especially if you exercise!) but you are reaching the minimums in your macro nutrients, why couldn't you have a cookie (or two) as a small treat? I don't see a problem with adding in a small treat each day as long as it fits within your calorie range and you have already met the minimum in your macro nutrients. But, if a small treat like that triggers uncontrolled eating, I wouldn't recommend it. I would instead recommend adding in more healthy fats (like adding in a little olive oil or avocado or nuts) to your meals. They are nutrient dense so a little goes a long way!
I've been trying to track my food early in the morning so I know, but somedays I'm not not prepared to eat it all. lol ............. cookies I could always find room for ! lol
I sit here full after eating lunch and watermelon, knowing I leave in 30 minutes to a trainer and looking at my tuna wrap (knowing I need it, but so full). I hate to have too big of a breakfast or it will be that day I'm hungry all day for some reason. lol
Some days I am low on calories due to exercise but don't realize it until I log everything in. I usually just splurge and eat some peanut butter or cheese. Eating enough is important especially if you are exercising. I will add that I am rarely so full that I can't eat a little more.
Fitness Minutes: (15,508)
727 9/10/13 3:28 P
I agree that for me exercise curbs my appetite. I find that on my lighter workout days I'm more hungry, which is probably my body catching up from the day before. So it usually balances itself out.
When you're 200 cals under at the end of the day, have you reached all of your macro goals? I like the tracker for this reason. If I'm light on anything it's typically protein, since I often eat vegetarian. A handful of almonds or an ounce of cheese is an easy way to get a little boost, and if I have the calories it's pretty guilt free. I used to be of the mindset that fewer calories was always better, but I know my body will need the fuel to get my through my workout tomorrow. If it's a recurring problem, you could think about allowing a few more calories at each meal throughout the day. An extra sprinkle of nuts/seeds on your morning yogurt, a drizzle of olive oil on your salad at lunch, slightly larger portion of lean protein with dinner. I know I'm guilty of serving myself a sliver of something when I could easily accommodate a serving. But you need to find what works for you. Best of luck.
I had forgotten that when you eat healthy that you don't have to eat so much to get full. You can also eat a lot of healthy food will low calories.
Problem is hitting those calories sometimes (never could have convinced me of this 3 months ago).
The more I work out, the less hungry I am. (I'm only talking about 3-4 days a week, not a runner or extreme exerciser either) Always been this way. If I sit around all the time, I just feel hungry and don't really get a full feeling.
End of day, if you realize you're still under by 200 or so to reach the bottom but you are so full you don't feel like eating ........ do you force yourself to eat or not worry about it.
Many times I feel as if I'm eating all day long and trying hard to get these calories in just to get enough. I try to log early in the day to see what I need. Once I start with a trainer, my calories will go up by a couple hundred I'd bet. I'm concerned about getting enough healthy food in me.
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