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Eating more without over-eating!



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SIMONEKP
Posts: 2,481
7/15/13 8:11 A

The solution is more calorie dense foods (e.g nut butters, a few more ounces of meat etc), not junk food (chips etc). Additionally, if you're trying to build muscle then you should be increasing your protein intake over your general average need so I would focus the extra calories there.



JENNILACEY
SparkPoints: (73,576)
Fitness Minutes: (59,530)
Posts: 2,488
7/15/13 7:43 A

It's possible to gain muscle and burn fat at the same time if you eat close to/at maintenance. If you're just looking to change body composition and you don't have much muscle mass you can bank on beginner gains. You are already a low weight I imagine for your height (I don't mean an 'unhealthy' low weight), if you get a proper strength training routine in order and lift heavy while eating around maintenance, you'll firm up (ie: lose fat/build muscle simultaneously).

Just increase your portion sizes and up your calories by eating more protein/healthy fats... about 200-300 per day for a couple weeks or a month and monitor the scale to see whether you're losing or gaining to determine your maintenance.

Honestly, I'm a bit shorter than you (5'2) and weigh 120 lbs. I did the whole... bottom of my healthy BMI thing and looked way too skinny. I lost fat from areas I'd rather not lose it in an attempt to rid myself of my problem areas. It didn't work. I still had my belly even at 107 lbs but in addition, my legs were too skinny, I lost my butt and boobs. It wasn't until I gained weight back and started lifting heavy, that my problem areas started to disappear and I gained fat where it's suppose to go. All my clothes still fit the same though, I still wear the same size 1 I did at 107 lbs.

At your current weight you may benefit more from recomp work over losing more weight. Even at a 1.2 lbs/week loss, you're likely going to be sacrificing lean muscle since you are already in your healthy BMI. At *most* I would say 1/4-1/2 lb/weekly loss but it's really unnecessary. Just lift heavy and eat around your maintenance and do 30 mins of HIIT 3x a week (that's it for scheduled cardio, no extra cardio especially since you're so active).

Please take the time to read this blog, I guarantee she'll inspire you: http://www.nerdfitness.com/blog/2011/07/21
/meet-staci-your-new-powerlifting-supe
r-hero/

Edited by: JENNILACEY at: 7/15/2013 (08:19)


KCLARK89
SparkPoints: (24,583)
Fitness Minutes: (13,450)
Posts: 1,061
7/15/13 7:28 A

I've had similar issues and really have to check myself that I'm not inhaling copious amounts of unhealthy foods. I'll just have that extra Tbs of peanut butter with my apple or carrots or a half of a turkey sandwich to get the protein in and not feel so deprived.



SPARK_COACH_JEN
Posts: 55,561
7/15/13 6:18 A

Here's an article you might find helpful:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=593


Coach Jen



BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
7/15/13 5:18 A

I have a similar problem. Maintaining is a HUGE issue for me because I need to eat so much due to all the exercise I do. I've lost an extra 4-5lb over 3 months while trying to maintain. I seem to have stabilized recently. I have increased my portion sizes slightly. So, still eat the same thing but have an extra 1/3 or something. 2 pieces of fruit instead of one. Nothing low fat, I need the calories. It's small, but it does add up and it has been working for me for the past few weeks. Also, and I know this is probably frowned upon, I have been eating dessert every day. I find it hard to get in all the calories I need (over 2000 a day) without eating a bit of junk food, and I figure that I may as well. Everything in moderation!



REYNINGSUNSHINE
SparkPoints: (20,346)
Fitness Minutes: (41,738)
Posts: 523
7/15/13 2:28 A

I know this is probably a reverse question for most people here lol! Yes, I want to eat more! Lately I've been getting antsy and a bit restless for personal reasons and I've found the only way to combat that is with more activity. I'm fairly little- around 125 lbs, 5'4"- and young (19) but lately I've been taking sometimes up to 15,000 steps just because I'm pacing, taking walks, dancing, etc. My bodymedia armband tells me that today, for example, I burned 2673 calories (even though I spend ~11-12 hours in bed- sleep doesn't come easy for me and most of my "sleep" is tossing and turning).

I only want to lose about 1.2 lbs/week MAXIMUM, to preserve the muscle mass that I do have while I shed the last few lbs of fat. That's a calorie deficit of only 600 a day... which means I would have to eat 2100 calories!

I'm kind of struggling with this. The problem is, I don't often feel the cues of "hunger." I forget to eat and when I remember, I can't eat that much and stay in control! Even including high-calorie foods like nuts into my diet, I still can't reach anywhere near it. I'm struggling to reach even 1500 calories. The only way I've been able to eat "more" is if I mindlessly eat- you know, have a giant bag of chips while watching TV, where you're so checked-out that you don't even notice when "full" hits. But I feel like that isn't healthy, to ignore the feelings of fullness?

I'm not used to being this active (usually 2100 calories is as much as I burn when I have been really active for a day!!) and I'm just wondering if anybody has tips for how to eat more!



 
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