are you hauling out the measuring cups and spoons and scales to measure everything that you're eating? particularly the nuts, nut butter and any oil that you might be using on the chicken and veggies? what you're describing seems okay, but depending on portion size could be anywhere from 500 cals to 2000 cals. whole wheat toast could be anywhere for 60 cals to 160 depending on what brand you're buying. nut butters are about 100 cals per Tablespoon, but unless you're really watching it or like it spread very thinly it can be easy to get more than 2 Tablespoons on there. nuts are also about 200 cals a serving, which is about 1/4 cup unshelled for most of them. if you're having 1/3 cup or 1/2 cup instead of the 1/4 cup, that can easily be another 100 -200 cals right there. as far as chicken and a veggie goes, how much? an ounce of each? six ounces of each? are they both steamed or baked with no additional oil? if not how much fat are you cooking in? i'm not trying to be a jerk, just to note that portion size can be key. chicken and veggies to one person could be two ounces of each baked but to another person might be eight ounces of each cooked in a quarter cup of olive oil. if you're only eating two ounces you'd likely be undereating. but if you were eating closer to the eight ounce portions you could be overeating. fats, and nuts in particular are things you need to keep your eye on.
Start tracking your food to see exactly how many calories you eat per day, and how it aligns with your daily range. That's the best advice you can get, especially if you are new to this.
Fitness Minutes: (0)
6 4/18/14 2:13 P
Thank you for all the replies and suggestions. I am female. I gained 90 pounds during my pregnancy and he is about to turn 2 next month. Here is a sample of a typical food day. Whole wheat toast with natural PB..a piece of fruit. My husband suggested string cheese to add to that. Snack..fruit, raw almonds, string cheese. I am thinking of adding yougurt to that but Im not a huge fan of that either. Lunch.. chicken and a veggie. same snack . Dinner Chicken and a veggie. I am not trying to starve or lose weigh really fast. I just want to make sure I eat enough foods and still burn the calories needed. You have been really helpful.
Fitness Minutes: (82,950)
118 4/18/14 2:00 P
NO! You are eating too few calories for the amount of exercise you are doing. While it may seem "scary" or "counter-productive" to eat more calories, it is healthier for you to lose at a slower rate and not to mention, more people have success with weight loss when they lose at a slower rate (making it more a lifestyle change than a diet).
I'm sure you want to lose the weight as quickly as you can (I've been there too!), but you should be eating a MINIMUM of 1200 (if you are a female) and 1500 (if you are a male) for your body to function properly. And with the amount of exercise you are doing, you need more calories to fuel your muscles for both cardio and recovery from weight lifting.
Since you are a picky eater, I would encourage you to try new foods but cook them in a variety of different ways (for example: cauliflower. I don't like it raw or steam but if I roast it in the oven with a touch of olive oil and garlic I swear I can't get enough!) Make the majority of your diet foods that you do enjoy (even comfort foods have healthier versions) and try to incorporate new foods at least once a week.
If you need some more ideas on how to add calories to your day, just ask!
Do you know your daily range as given by sparkpeople? What is it?
Look at the lowest number on your range. That is the minimum number of calories you should consume in a day. Since you do cardio, you might even do better in the middle of your range.
"I have lost 5 pounds in 3 weeks but I feel at this size and the major changes I have made to my eating habits it should be a couple pounds more at this point. "
Not at all.
I know you want to lose the weight fast. Did it come on fast? Do it the smart way. The sustainable way. The way that makes it so that you continue on the program (losing weight) without depriving yourself, and keeping yourself happy and satisfied.
" If I need more to eat what can I add to my diet." The same things you are eating now. Lots of fruit, chicken, veggies. Add in lean cuts of meat (steak, pork). Have some dairy. Legumes. Nuts.
Fitness Minutes: (2,155)
1,356 4/18/14 12:23 P
You don't mention whether you're male or female, but 1000 calories isn't enough for either, particularly with significant exercise. You can get more calories simply by eating a little bit more of everything you're eating now, regardless of variety, so that shouldn't be an issue. Depending on your nutritional breakdown right now it could be even easier than that, as adding a few hundred calories in high-fat foods (oil, butter, avocados, nuts) is simple and takes up very little space in your belly. If instead it's carbs that have been cut a lot you can accomplish the same (for a little more volume) with a bit of starchy vegetable or grain.
I don't know if this applies to you exactly, but I think it can be really hard to figure out how to eat enough *good* food when you're not used to eating a whole lot of it in the first place (most calories before having little to no nutritional value). Add the pressure of trying to keep calories down, cut carbs -- other than fibrous vegetables -- to zilch, cut fats to zilch, and it seems all but impossible. It's not, though -- in part because all that cutting is in itself not reasonable or necessary for most people.
At a guess and assuming you're female, you could probably go slowly up to at least 1500 a day while sustaining the exact same rate of loss you have now or better. (As an example, I'm 5'8", female, 44 years old, had a vaguely comparable amount of exercise weekly, and lost 1.5 pounds per week on average on more calories than that.) You'd be healthier, and have less likelihood of your mind or body betraying you in the long run in one way or another.
Fitness Minutes: (0)
6 4/18/14 11:50 A
I have just recently started eating healthy and being active again. I am 227 5'6 and right now I have a small goal for 60 pounds. I am eating around 1000 calories a day. breakfast lunch and dinner with 2 snacks in between. Lots of fruits, chicken and veggies. I am a VERY picky eater so its hard for me to have a huge variety. I am working out 5/6 days a week. Mostly cardio with a 2/3 days with light strength training to start. from all I have read it seems I am not eating enough to lose weight like I should. I have lost 5 pounds in 3 weeks but I feel at this size and the major changes I have made to my eating habits it should be a couple pounds more at this point. If I need more to eat what can I add to my diet. Thanks to anyone who replies.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.