when I started with SP I used the meal planner to get an idea of what my meals should look like and what kind of food I should be eating and in what amounts. I'm very slowly working my way up to my new calorie range, ( I gather that going too quickly isn't advised ) but I was thinking of tuning the meal planner back on again once I'm a little closer to my maintenance calorie range to help give me some ideas. you might want to give that a try too? I know the planner can have some crazy stuff on it but not all of it is out there.
Personally I would say nutrition comes first. I'd rather be a little under my calories and know I ate healthy all day than eat junk just to fill a void... That is if your body fat ratio isn't close to dangerously low. if not dropping a few more pounds because your satisfied with the amount of food calories your eating as is, probably isn't a big deal. but that's just my opinion. I know for me...I'm kind of hungry and frequently tired. I'm hopping being able to add some more calories particularity protein will help. LOL
Edited by: MRSRACHELS at: 7/29/2012 (19:00)
*~ I'm Rachel, wife to Dan, mom to 4 year old Will ~*
current weight: 1.4 over
Posts: 3,198 7/23/12 5:42 P
Some have had success by adding two snacks or three snacks during the day. It can be the nuts or seeds that have been recommended and that are a great filler and good for you, too. Maybe have a protein shake or something similar to add calories smartly. Good luck.
6 Days until: Oklahoma 1/2 Marathon
Posts: 2,215 7/21/12 8:06 P
I agree with a lot of what has been mentioned. Nuts, seeds, nut butters, fish oil, fatty fish... pesto?
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April Minutes: 2,400
Fitness Minutes: (12,713) Posts: 4,109 7/15/12 3:46 P
Calories matter first. If you have to get some dirty calories, I say do it.
For me personally, liquid is poorly accounted for, so if I want to cram more "good" calories in me, I make a shake.
Fatty fish is also a good way to up calories a bit, especially if you're used to lean protein (like chicken or turkey). Stay away from foods that have a high satiety rating. Boiled potatoes, oatmeal, fruit with high water content (apples, oranges, etc) may fill you up faster.
"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip
current weight: 11.0 over
Posts: 1,197 7/9/12 7:01 P
This is a great question , KYLAR. I'm having some trouble increasing my calories, too. I am trying for about 100 calories a day. I have bought higher calorie versions of almond milk, cottage cheese, fruit. And I need to add more olive oil. I like the ideas below, too.
Another thing I will try out is giving myself a "free day" a couple of times a month. Where maybe I eat more carbs (ice cream, piece of cake, etc)
Slow and Steady Wins the Race!
Healthy eating is the end goal. Losing weight is a bi-product of it.
current weight: 155.0
Posts: 6,733 7/9/12 6:51 P
If you want calories and nutrition but not volume, nuts are good, fat but good fat. So is dried fruit... apricots, prunes, raisins... sugar but also iron! Good luck finding just the right balance to not trigger overeating, but a natural maintenance!
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Max lifetime weight 224.5
Maintaining with 122 marked as "goal" since October 2010
current weight: -4.3 under
Fitness Minutes: (136,090) Posts: 49,456 7/9/12 10:10 A
One of the things I do is to add fat when cooking. I use a tablespoon of oil instead of a teaspoon when sweating the vegs. I'll add more peanuts to the Pad Thai, or another few slices of avocado to the salad. I'll slice in more olives. The final dish tastes a little richer, but I'll eat the same volume and have the extra calories without blowing my discipline.
No one ever got up in the morning wishing she'd eaten more the night before.
Original Goal: 114. Current old lady goal: 106.
current weight: -0.4 under
Posts: 5,853 7/9/12 8:38 A
Yes, you can go for more nuts and seeds, if you're trying to get more healthy calories in. Flax and chia can be added to cereal and yogurt. So can almonds, or you can eat them on their own.
Be careful of the potential empty calories in trail mix. Some of them have a lot of sugar, which can cause weird insulin effects, if you're sensitive to that kind of thing...
More protein will make you feel fuller, which might not be so helpful if you already feel kind of full. I like to get about 1g of protein per pound of body weight, per day.
Never, ever, EVER give up!
From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.
Fitness Minutes: (22,898) Posts: 1,032 7/9/12 8:31 A
Hey there. So I can't belive this is a question, but I'm actually having trouble eating more while keeping it all healthy and not being afraid I'm overdoing it. How do you all up your eating about 1,000 calories a day? Do you just eat more at each meal, or do you snack a little more throughout the day.
I feel the same level of fullness whether I eat 400 cals for lunch, or 800. So maybe a better idea is to each my same lunch and then instead of an apple in the afternoon, have an apple and some trail mix? That kind of stuff fits back in my plan now and I really do enjoy snacking :) Sandwhiches are now looking like big snacks rather than entire lunches. Or would it be best to eat a cup of brown rice and 12 ounces of chicken with 2 cups veggies for a meal (basically double what I've been doing when losing weight)?
Edited by: KYLAR_STERN at: 7/9/2012 (08:31)
I'm 5'8" stinks being shorter Summer 2011- 215 lbs. Peak weight Christmas 2011- 200 lbs Start of summer 2012- 170 lbs September 2012- Made my goal of competing at feather weight for Bjj (under 149 with a little water cut)
Now I'm just trying to maintain around 152ish to leave me in easy cutting range. Also trying to relax and eat more like a normal person now, balancing enjoying life and staying healthy.
current weight: 23.4 over
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