Something that might help you is filling it out in the morning and planning ahead so you know *exactly* how many calories you have to spare. I find that if I already have it written down, it's easier to stick to. Also, I always keep fresh fruit on hand, because it is low in calories and has plenty of good vitamins (and is sweet, which is nice). I graze constantly so I don't get really hungry, and drink TONS of water. I find that if I fill up my water bottle and keep it with me, I'm more likely to drink the amount of water I need in one day. :)
Fitness Minutes: (120)
2,171 3/8/13 2:16 P
Just thought of another thing I've been eating lately... trail mix. It's really high in calorie for what you get, but it's full of nutritious things (except for the m&ms that are in the kind I have). But on the days when I need a calorie boost, trail mix helps a lot.
Fitness Minutes: (14,252)
9,661 3/8/13 1:43 P
Here's some great tips from SP on how to boost calories without boosting bulk and junk:
Fitness Minutes: (19,002)
563 3/8/13 1:41 P
Thank you for the suggestions! I do allow myself treats-- every morning I have coffee with a TON of creamer in it-- it's totally unhealthy for me but I LOVE it and I have managed to work it into my calories without too much trouble. But I don't want a ton of those empty-type calories. I'm so glad y'all understand!
I'm trying so hard to be disciplined and train myself not to feel like I NEED junk food. I do allow myself goodies occasionally, but if I'm not careful that can easily turn into a binge. And I don't want it to be a daily thing, where I'm cramming bags of chips into my mouth. The reason I need more calories is so I can fuel my workouts, and I want to fuel it with something good!
There are a few things that are high calorie for very little volume that are also healthy!
Add an oil dressing to either cooked or raw vegetables, walnut oil, hazelnut oil... both very tasty. Sesame oil on Asian inspired dishes, or general olive oil on salads with some balsamic.
Hard cheese cubes added to salads, or over roasted vegetables, so good!
You already got the nuts, and adding them to a smoothie is a great idea... soak them overnight first to make them soft to blend smoothly.
You can also toast nuts, again a great topping to salads and vegetables, or a stuffing for meat.
Oily fish like mackerel is high calorie but oh so good for you, just a small 75g portion is about 200+ calories packed with omega 3 fats.
Fitness Minutes: (120)
2,171 3/8/13 1:11 P
I still struggle with this too, even in maintenance. It's so easy to be like "well I'll just eat some cookies" LOL I do plan out some "treats" though, because as much as people on here like to say "eat everything in moderation", myself included, I did cut out some of those when I was working to lose weight. This week I made a pistachio pudding pie so I allot myself one slice for after dinner.
But, a few healthier things I've done so far are to just make small changes throughout the day. Like I'll do 2% yogurt instead of 0. Or, add an extra 1/8 cup of cheese to dinner, or eat a bigger portion of chicken, even if it's just an extra ounce. I also increased my breakfast calories by a bit, even though I'm not a big breakfast eater. Adding almonds to your smoothie is a great idea.
Fitness Minutes: (19,002)
563 3/8/13 1:03 P
I'm enjoying working out a lot, and feeling better than I have in years, so I'm burning a lot of calories. I've already bumped up my calorie intake once in the last six weeks.
Here's my thing. I really feel like I have found a good way to stay full and keep my calories around 1500 a day. My current minimum is 1450. On Sundays we have pizza night and I usually go a little above my current maximum. But I'm eating really well-- healthy proteins, whole grains, lots of fruits and veggies.
I have a huge weakness for carbs and my fear is that if I bump up my calories I'm going to end up eating a bunch of junk at the end of the day to get my calories into the range. And I really don't want to fall into that habit. I like sitting down at night, entering in my dinner calories, and having about 150 calories left-- just enough for an apple and some yogurt dip or a skinny cow or something.
So. I am TRYING to be proactive and figure this out ahead of time. What I need is some ideas to healthily bump up my calories at meals so that I don't get to the end of the day and have 400 calories left to eat. Because that way lies danger. I really want to be intentional with my eating, not just eating to fill a calorie quota.
One idea I have thought of is to add some almonds to my morning smoothie, which I used to do but quit when I started trying to lose weight because at that time staying in my range was a struggle.
Any other ideas? Most of the times I feel comfortably full after meals, so I really don't want to just, say, increase my portions. I'd rather ADD the calories in here and there, if that makes sense.
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