I'm just in the midst of seeing weight loss results on the scale, but it worries me to increase my calories as well. I began a new dance teaching job, as well as increased exercise. I find that when I eat a bit too low in my calories, my eyesight becomes worse... and the ball keeps rolling.
I need support with this, as I have a tendency to ( definition of binge ) in the evenings, which really tears apart my track, my mentality, and my goal.
Lee T. "Reality leaves a lot to the imagination"- John Lennon
current weight: 151.0
Fitness Minutes: (2,976) Posts: 349 4/14/13 3:50 P
If you burn 1700 calories a week then the range you state seems WAY too low. I burn 1000 calories a week and spark has my range set at 1500 - 1850 and I was recently told by spark experts that this may be low for me and to not worry if I go a bit over because of the exercise I do. (I'm a runner, running 5k at least 3 times a week). Maybe your range is different from mine if you are older than me, but honesty, DON"T worry about the increase. I would imagine you are quite hungry if you are burning 1700 calories a week. EAT! :) and EAT GOOD food!
"The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." Michelangelo
One of the things you can do is add back in higher-calorie versions of nutrient-dense foods that you already eat. If you have yoghurt for breakfast, try a low-fat vs skim, or even a "regular" yoghurt. Switch out skim or 1% milk for 2% (I can never go above 2% -- too thick). Exchange low-fat cheeses for the real thing (goat's cheese is one of the most delicious things on the face of the planet when added to something sweet like apricots).
If you don't dairy, add nuts (almonds, cashews, walnuts -- but not salted, toast your own!) to salads and chicken dishes. Healthy omega-3s, extra calories, and extra flavour!
You can look at 100% fruit juices as well. When you're trying to lose weight, juice -- even the good stuff -- can be a bane because it tastes good but doesn't fill you up, but now you need something tasty, healthy, AND something designed to increase your caloric intake. Juice takes up no more space than water :)
Nutrient-dense is the key, because you don't want to just add empty calories, but you also want to fuel your body!
I have had a similar issue. I got used to eating 2000 calories a day for so long, it was hard to increase to 3000 (I'm training for a marathon). I am working on adding healthy snacks between meals because my stomach has shrunk a bit since ive lost weight. Start out small adding calories back. Try 50 to 100 a day for week, then add another 50 to 100 a day each week until you hit your range or stop loosing weight. It took me about a month or so to fine tune my calorie range.
"Be not afraid of going slowly; be afraid only of standing still."
It's because you're stomach isn't used to eating more than what it's used to (1400 cal). I feel bad eating anything over 1400 cal as well, but it's because we trained our brain to eat so much. It's like the person who eats fast food everyday not being used to eating home cooked meals. I met someone in college who hasn't had a real salad until his freshman year, and like children, it took months for him to eat a salad. If you're losing weight, maybe it's best to slowly increment the calories. You don't want to gain the weight, but you're exercising so I'm sure this will be no problem.
¸.*´´*.¸..(*.¸♥¸.*´')¸.*´´*. ...Suck it up now... .... So you don't have to suck it in later... ¸.*´´*.¸..(*.¸♥¸.*´')¸.*´´*
hey everyone! i really need a push & some encouragement and advice about increasing my calories. i really need to increase my calories so i can just maintain my current weight. to maintain SP is giving me a nutrition range of 1580-1830 (i burn about 1700 calories a week in exercise). i know it may seem silly, but that seems SO high to me. i'm still eating just shy of 1400 c. a day, but if i do that consistently for a few days, i do notice further loss on the scale. i just feel SOO nervous. it is FRUSTRATING to me. don't get me wrong..the idea of being able to eat more definitely appeals to me. so why can't i just DO it already?? blah....should i just start to increase slowly, and see?? please help
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