Fitness Minutes: (2,155)
12/20/13 3:06 P
How long have you been trying to reach maintenance and how much additional weight have you lost? And are you still actually eating below maintenance levels? It took me a solid month, maybe longer, to work it all out and actually maintain, and in that time I lost 4 pounds -- about a pound a week until the last few when it was less. I had been losing between 1.5 and 2.
So based on my own experience, something along those lines I'd consider to be normal and nothing to worry about (in any sense) -- it just takes a little time for your body to adjust to eating 500-1000 calories more than you were previously, just as it took time to adjust to eating less.
It is important -- as you've noted -- to do it the right way! And not with junk food. Since volume is an issue for now, probably the simplest thing to do would be to add a little additional fat to your meals: it's a dense, high-calorie, low-volume nutrient. So if you were previously steaming your vegetables with no oil, fry them instead, or add a tablespoon or two of olive oil to the dish after cooking. Get some avocado and add a little bit to your salads or sandwiches. Fry your eggs instead of boiling them. Add cheese to things. Have nuts for a snack sometimes instead of popcorn -- whatever sounds appealing. And when your stomach will allow it, eat a little more at meals. Eventually you get there and there's nothing particularly wrong with going slow.
Of course if the problem of weight loss and fatigue persist even if you do manage to eat in the right range for maintenace, then see a doctor.
The good news is, you hit goal weight eating the type of food that you eat. Seemed like half your menu was junk food. This might be the reason for you having no energy, not the lack of calories. I do have to say it is nice to see a woman who isn't starving herself at 1200 calories. Most would eat less, if it was " allowed ".
I am sure you can see what is junk food, and there will be many suggestions on what to cut. I will just offer some advice on adding calories with less volume. Try some nuts, the best being macadamia nuts. Just 10-12 ( 1 oz ) have 200 calories. A few ozs. of cheese, or slices of apples dipped in peanut butter are all around 200-300 calories, and can be a snack. They also have the added benefit of containing some nutrition in them.
You might want to see a dietitian. They could provide a meal plan with better nutrition, and help you have energy, while still on 1800 calories, or 2000-2200, if that helps you maintain 122-125 better. Eating more temporarily just requires you to do this every time your weight dips. You need to find a new calorie level that keeps you at your desired weight.
Hope you figure it all out.
Fitness Minutes: (5,830)
3,604 12/20/13 2:28 P
Unintended weight loss coupled with lack of appetite could indicate illness. Have you talked to a healthcare professional?
the easiest way to switch is to replace a little of the volume food with a more calorie dense one.
some things based on what you are eating: - you're having yogurt, add granola. 1/4 cup has about 200 cals depending on the brand. you could just add a Tablespoon or two if that's all you need. - if you're having oatmeal stir in a Tablespoon of nut butter or some canned pumpkin. some people also like adding an egg in before they cook the oatmeal so you get a bonus 70 cals and protein and fat. - have 4oz portions of meat instead of 3 oz - have half a Tablespoon of olive oil instead of the i can't believe it's not butter. you'll add 15 cals - cook your eggs, spinach and other vegetables in a teaspoon of olive oil per serving. that will add 40 cals. - do you weigh your sweet potatoes? because i bought the absolute smallest sweet potato that was in the bulk bin and it's almost 400 grams. sweet potatoes run just over 100 cals per 100 grams. if you're buying the super tiny portion controlled sweet potatoes in the packages, then that 100 cals of sweet potatoes is realistic. but if you're buying from the bulk bin you're likely getting a lot more calories in that sweet potato. in which case you can have half of that sweet potato and a serving of some other vegetable, perhaps with a little cheese to get the same volume, but a few more calories. - have a cup of fruit with an ounce of cheese or nuts. or a few ounces of yogurt. not more cups of fruit. - don't buy the portion controlled 100 cal rounds of bread. buy something like ezekial which has 85 cals a slice. in having a sandwich you'll add 70 cals to the thins. - check your canned chicken info. on the 14th it looks like you have 2 2oz servings for 120 cals and 26 protein, but the day before you had swanson 3oz in water, 6oz for 140 cals and 26 g protein. some variation between brands is normal, but this looks a little off to me. - top your baked potato. if you don't want to do butter, sour cream, cheese and bacon then try spices with a teaspoon or two of olive oil or broccoli with cheese. if you aim for a portion of potato [about 100 grams] that gives you more room for calorie dense foods. you could even do cream cheese, spinach and a little hot sauce if that's more your flavor. - don't steam your asparagus, cook it in something. i love a little olive oil and curry powder. or you could have your asparagus in scrambled eggs.
another thing to look at is servings of food. if you break down the usda recommendations your minimum should be 16 servings of food. 2-3 dairy, 2-3 protein, 3-5 fruits, 3-5 veg, and 6-11 grains. if you want to go lower on the grains and split the 6 servings between the other categories, fine. but 16 servings of food total. drink a dairy and a fruit if you need to, but it looks like you aren't getting anywhere near those minimums most days. so instead of grabbing a granola bar or ice cream, which doesn't really count towards anything you need to aim for a vegetable and a protein. part of the problem seems to be that you eat lots of portions of one thing in a day and then switch to quick calories. now if you were eating something that was balanced with carbs, fat, and protein that would be one thing. but you seem to go for things high in carbs without any protein or fat to balance them out. so you get really volume full on these things and then have to shovel in bars to get you calorically to where you need to be. it's the difference between having three cups of broccoli and having a half cup or 3/4 cup of brown rice with a cup of broccoli and an half ounce or an ounce of cheese. every time you eat you should have a little carb, a little fat and a little protein.
Fitness Minutes: (40,496)
25,806 12/20/13 5:54 A
With a quick glance at your Nutrition Tracker, I see a lot of cookies, donuts, chocolates, etc. but not a lot of fruit/veges.
If you cut back on those processed things, and add some fruit/veges in place, and perhaps a small handful of nuts and dried fruits to the mix, then you might find that you have tons more energy.
I noticed one day you had a a meal with Tower 7 Shrimp Quesadilla, 1 serving Cal's 732; Carbs 49; FAT 392; Protein32
Are you sure that you have entered the figures correctly? If you have entered it incorrectly, have you entered other foods incorrectly too? It would give you an incorrect overview of your nutrition for the day.
Good luck, Kris
Are you sure that you have entered that food correctly????
Edited by: SLIMMERKIWI at: 12/20/2013 (05:55)
Fitness Minutes: (73,081)
12/20/13 4:10 A
I've allowed myself into a big pitfall the last few days. In an attempt to regain some energy, I had consciously made the decision to eat a little above my calorie range for a few days. I'm hoping to replenish my zapped energy and maybe even a couple pounds. I'd like to be at 125 and my weight keeps creeping down, although I'm trying to maintain and not lose anymore. In the process, though, I've found that I've resorted to eating junk to bulk up my calories. When I eat healthy, it's usually foods that are more volume for fewer calories, and I just end up feeling full all the time and struggle to reach up into my calorie range. I find I have to eat often when I'm not even hungry. How do I intelligently add calories? I've already done small things like starting to use condiments again, going away from nonfat dairy products, etc. When you're increasing calories, what strategies do you use to resist the urge to get those calories through the old, unhealthy foods you used to eat all at the time?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.