i only ate 900 calories today, it is hard to get a high number of cals when youre eating healthy, my max amount a day is 1500, so i personally feel like you shouldnt be to concerned with the fact your cals are a little low, if youre not hungry eat an activia yogurt, thats 100 cals, it will bring you to a healthy amount of cals. ( this is only personal experience, not professional opinion at all)
5 servings is not the goal, but the MINIMUM. Along with all that chicken that you eat, why not toss in some olive oil, and tomatoes, mushrooms, broccoli, and onions. Make a nice stir fry. Get your veggies, and calories.
If you want 1600, eat three 400 calorie meals, and two 200 calorie snacks. Plan your day out the day before, and stick to it. 50 extra calories a meal can add 250 calories to your menu, just a little at a time.
If you want some higher calorie snacks, try some cheese or nuts.Ten macadamia nuts would be around 200 calories, and fits in the palm of your hand.
Your post suggests that you don't eat because you aren't hungry, but we aren't supposed to wait to be hungry to eat. That would take days. What we usually experience daily is cravings, and you should be happy that you do not experience them. Most people have to overcome them before they can lose any weight. As long as you aren't stuffed, you can eat. You should feel full at the end of the meal. However, you aren't going to be hungry 5 hours later, but you should be able to eat 400 calories without feeling stuffed.
I don't feel hungry when I wake up, but I still eat a 600 calorie breakfast. Food is fuel. The goal is to not be full, or empty, but in the middle. Spacing of meals, and volume, will help you get enough fuel, and enjoy doing so.
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current weight: 179.6
Fitness Minutes: (5,730)
1,867 12/25/13 10:14 A
I encourage you to increase your veggies. The options for recipes to include them far exceed any number we could count to in a lifetime. Cooking style, combinations, sauces, smoothies, etc all encompass ways to up our intakes. Salsa, smoothies, omelets, mushroom caps, kabobs, stirfry, pumpkin cookies, spinach brownies, tons of soups, kale chips, etc are all options.
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16
instead of cereal and milk, what about yogurt and granola? it's about the same calories, but it's less volume. add in half a cup of fruit [frozen berries, sliced apples, etc] to make up the difference in volume and you'll have about the same volume with more calories and nutrients.
a slice of turkey, a leaf of lettuce, and a little salsa can't be lunch. if you're going to do roll ups, do at least a slice of turkey and cheese for each one and eat at least 3oz of meat [which should be about 2-5 slices depending on how you get it sliced. my guess is you go thin, so it will be closer to 5 slices]. having turkey and cheese and lettuce and tomato and the condiment of your choice on a wrap will add more calories for not a lot more volume.
have you considered not buying any lite products?
and you're just not coming anywhere near 16 servings of food. for the 22nd, eggs will give you a protein. the orowheat will be a serving of grain. you have a partial serving of protein and a partial serving of dairy. you didn't make a serving of anything for lunch. i'm going to guess that the taco bell has one serving of protein, one serving of grain and one serving of vegetable. and then you have one protein and one dairy. so total you have two and change servings of protein out of 2-3. you have 1.5 servings of dairy out of the 2-3 you should be getting. you have no fruit out of the 3-5 servings and one vegetable out of the 3-5 servings. you have 2 servings of grains out of the 6-11 servings. so you're only eating seven servings of food and some condiments a day. yesterday i'll call the cereal a grain. you have another partial dairy. the cheese is about a dairy and the bread is another grain. i'd call the soup a protein because of the clam, but it's only got 3 g protein. my guess is that it's mostly potato, onion and cream, so i'll guess you have a vegetable there with a partial protein. you have a partial vegetable in the onions and a full one with the peppers. just over one protein with the chicken and a grain with the wrap. then you have a fruit and a protein. so you got two proteins of your 2-3. you have one and change on the dairy servings of the 2-3. you got two and change vegetables of your 3-5 and one fruit of your 3-5. and 3 servings of grains of the 6-11. i see two options here. option one is that you're not tracking accurately. in other words, you aren't being honest about what you're actually eating or you're just plain forgetting to log all of the food you're eating or you're just eyeballing and guesstimating later. it's hard to learn how to do and most of us struggle with getting it all jotted down and measured, especially when you're starting out.. the other option is that if you're really feeling that full on so little food [both in terms of volume and calories] then you should probably go to your doc to get checked out. i mean, you're eating in my 90 year old grandfather's food range. most of what you seem to be eating is fats and sweets and not actual food.
-google first. ask questions later.
Fitness Minutes: (32,590)
21,291 12/23/13 10:43 P
For others to be able to access your Nutrition Tracker, you first need to create a SparkPage and then have it open so that others can drop by. You will find that by doing those two things, you will get tons more support from SP members, and even make loads of good friends in the process :-)
Thank you for the response. Sorry, I thought I did have it where my food and exorcise showed up. Guess I did something wrong and it did not take. I re-did it so hopefully it shows up now. But I just started two days ago so not much is there. Thanks for all the help. Just trying to figure this new lifestyle out.
why do you need to eat exercise calories back? that's so that's so you maintain the deficit you want. let's say you do the math in the previous link and you need about 1900 cals to maintain your weight. you're at a size where you want to be losing 1lb per week, which means that you need to be eating about 1400 cals a day to lose that pound a week. now since you didn't include exercise in the previous calculation on days you exercise 300 cals that means it would take you 2200 cals a day to maintain. since you still want to be maintaining that 500 cal a day deficit to lose 1lb per week, that means you need to eat 1700 cals to lose one pound. exercise brings up your total burn, so you need to eat more to keep your deficit the same. the reason why butter, milk, oil and other high cal foods are suggested as ways to bump up your calories is because they are calorically dense. in other words, it takes a very small volume of them to make up 100 cals. if you're having a problem hitting your goals because you aren't hungry enough, the last thing you want to try and do is fill those calories with foods that aren't calorically dense. how much celery do you think you would have to eat to eat 100 cals of it? peanut butter has 100 cals in a Tablespoon. when you're already full it makes sense to get what you need in the smallest volume possible. if you share your trackers or a typical day [and don't say "breakfast: oatmeal" actually spell out what you use and the measurements like "breakfast: 1/2 cup dry oats, 1/2 cup milk, 1 medium apple." you will get much more useful suggestions that way] and people can help with easy swaps from what you are already eating.
-google first. ask questions later.
Fitness Minutes: (40)
12/23/13 4:49 P
Thank you for all the help. My food is kinda all over. I usually have cereal (sometimes with fruit) or subway 3 inch breakfast in the morning or a piece of toast with peanut butter on it and half a glass (4 oz) of milk. For lunch it is usually a salad, chili, sandwich, soup, or something along those lines. Dinner is even more all over. It is usually just healthier versions of what I normally cooked (unless it was really bad then it was just cut). What I mean is, it may be meatloaf, but it is made with healthier ingredients and a smaller portion. Chicken a lot, sometimes fish. I tried to cut back on the beef. Get the more lean when I can. Snacks are fruit, fruit cups, salads, weight watchers string cheese, or non salted mixed nuts.
I just seem to have a hard time getting all the fruits and veggies in. I am not big on just raw veggies all the time. I try and put a serving with dinner, but sometimes I do not get any in with breakfast or lunch. That is why I try to use my snacks as fruits or veggies. Still, on a good day I am only getting 3 servings instead of five.
I try to exorcise every day. Usually in 1-2 sets of 20 min workouts. Either in a walk, a work out dvd, the gazelle, weights, squats, lunges, etc. I try to switch it up.
Fitness Minutes: (32,590)
21,291 12/23/13 4:15 P
A sedentary woman of average weight needs to eat a minimum of 1200 calories to ensure that they get the various nutrients that the body requires to exist. When you factor in a heavier person, that person needs more calories just to maintain. Then, when you factor in exercise as well, then more again are needed. If you are burning quite a few calories by exercising, then, yes, you NEED to eat more. Your body needs this to help it repair and recover. Your body needs the exercise, tho', to help the muscles strengthen and improve your lung/heart/brain functions, etc.
I hope that helps you to understand, but sometimes my explanations are clear as mud - LOL!
Why not try using olive oil when cooking or to your salads. You'll easily rack up calories there without filling too full. Plus, it's a healthy fat. I'm with Michelle, I work my meals around my veg/fruit and protein... not the other way around. Where I have room, I can fit in some extras.
Anywhere you can add healthy fats would definitely heap on the cals, in a small amount, that won't leave you overly full.
The thing is if you're struggling to eat 1300 cals now, how do you expect to maintain your weight after you lose when you'll have to eat 2000+ cals? Your body adapts, it's a remarkable thing. I'm petite now after weight loss; 5'2 and 115 lbs and I could easily pack away 3000 cals if I wanted. I have to eat over 2000 cals just to maintain my weight. Which is quite easy to do with some extra olive oil and some extra nuts or nut butter. Protein tends to be very filling, carbs tend to be bulky but fats pack a lot of calories in small volume; fish oils, olives/olive oil, nuts/nut butters, seeds/seed oils, avocado, whole eggs, etc. You could even add a little dark chocolate as an after dinner treat.
As far as eating more when you workout... I think it depends on your overall weight loss. You don't want to be consistently losing more 2 lbs/week or more than 1% of your current bodyweight/week. If you're losing what is considered a safe rate, I'd say you're fine to eat the amount you're eating.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
74 Maintenance Weeks
Fitness Minutes: (5,730)
1,867 12/23/13 11:42 A
Hi, thank you for the response. That article does help. Although it seems odd that I am supposed to add butter, cheese, and sugar to things when I am trying to cute back on those things so I am eating healthier.
Any ideas on why the calories where bumped up because of my exorcise? I am trying to loose weight and did not exorcise just so I could eat more. Or should I just stick with the original calories it says I need before exorcise?
Fitness Minutes: (32,590)
21,291 12/23/13 3:25 A
Hi, hopefully someone can help me out. I have a hard time getting all my calories in. And it is hard enough to get the 1390 that it said I needed but then it added my workouts on top of that and says I need 319 more calories. I only managed to get 1289 today so I am already not in the original goal range of at least 1390. But I am not hungry. I tried to eat balanced meals and the only thing I came up short on is my fruits and veggies. I have a hard time eating 5 servings a day, usually only getting 2-3. Am I supposed to force myself to eat more? I already started eating breakfast (something I used to skip) and added snacks in. And since I am trying to lose weight why would I work out and then try and consume more calories to cover the calories I burned off. Hopefully this goes here. Sorry if it does not, and thank you for any help.
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