I also sometimes have trouble making my minimum calories. So here's what I recommend to resolve that:
1. Don't skip meals. Plan to have snacks. 2. Make sure your meals are balanced - snacks less so, but they can be calorie-dense. It's great to have a giant salad for dinner, but make sure there is also protein in some form and also healthy plant based fats, such as an oil & vinegar dressing. 3. Besides attending to calories, check your macronutrient percentages. If I'm a little short of calories on a particular day, but am not hungry, if I'm close to the 50/20/30 carb/protein/fat ratio, I just let it go, go to bed, and try to do better the next day. If I'm very short, a lot of times I need more fat or protein. So I have a small amount of something that will bring the percentages into line even if I can't get my calories up.
My favorite foods for bringing things into balance: almonds, avocado, egg or egg whites, peanut butter (in a spoon, not on bread!).
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How long have you been eating at roughly 1200 calories ? If this is recent, you do need to try to eat at that level, plus a little extra on days that you workout. I know that when I initially started exercising, I didn't have much of an appetite. However, that did change. When I started exercising on a regular basis, my body did crave more food for energy.
Let's say you are eating 1200 calories per day and let's say you burn 350 with a 45 minute workout. 1200-350 = 950 calories. that is not nearly enough calories to fuel an active woman's busy day. especially if you have started exercising more regularly.
Depending on how long it has been since you started your exercise routine, combined with the lower caloric intake, you may find that you will start getting hungry later. The more a person exercises, the more energy a person needs to be able to fuel those workouts.
If you have cut out the junk food, that is huge. I know that's how I started my healthy lifestyle. Knew I was eating too much junk and cut back dramatically. However, what I did do is make sure I was eating plenty of wholesome foods that nourished my body. Are you eating 6-9 servings of fresh fruit and veggies ? If not, doing that will help increase the number of calories you eat each day in a healthful manner.
And I agree, nut butters like almond butter are a very healthy way to increase your calorie intake. Eating less will not speed up your weight loss. In fact, eating too little combined with the extra activity will hinder your weight loss long term. I know this is going to sound strange, but a person has to eat in order to lose weight.
Fitness Minutes: (5,688)
669 7/16/14 12:04 P
I do not buy into the 1200 calorie minimum for my own self. But if that's the mark you're trying to hit and you can't eat MORE in terms of amount, then I think the foods you do eat would have to be more calorie rich. So look for foods that calorie dense (lots of calories in little bulk). Things like nuts and nut butters, chocolate, dried fruits, avocado and cheese. High fat contents but healthy fats.
Your body needs the fuel from the calories and nutrients that you get from food and eating less than your body's needs can cause your metabolism to slow down, which will not only work against your weight-loss efforts, but it can have a negative impact on your health if you aren't getting necessary nutrients. I would suggest trying some of the tips in this article to help you reach your nutrition goals: www.sparkpeople.com/resource/nutrition_art icles.asp?id=593.
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Fitness Minutes: (4,773)
7/15/14 9:52 P
You can set your nutrition tracker to not go up if you exercise... but have you thought about making your food profile public so maybe we can give specific suggestions to get the intake up and also to make sure you've got enough protein added in
I am stumped. I have a difficult time eating 1200 calories a day which is the absolute minimum anyone should have to meet daily nutritional needs.
My problem is meeting the calorie intake that Spark People says I should have when I do my fitness program. It goes up on a daily basis according to how much fitness I do in a day. I can't eat more than I am because I am not a big eater. My weight gain came through eating junk food which I have eliminated.
I am never hungry because I drink lots of water (about 8-10 cups per day) So what should I do? Any suggestions
Edited by: KEEPITUP62 at: 7/15/2014 (20:21)
Susan from Welland Ontario
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