Weight Loss Support - I have issues getting in all my calories for the day




Wildfyre
02-25-2007, 09:26 PM
Alright, so as you can see by the title, I have serious issues getting in all my calories for the day. Both online food journals I use say that I /should/ be getting 1550-1900 calories a day. But when I get anywhere near that amount, I feel like "the fat girl" all over again.

When I actually feel like I'm eating healthy and doing well, I'm only logging 700 calories a day or so. And since most of the things I eat now are so low in calories, I just don't know how to fit all my calories for the day in.

If I'm eating mostly fruits and veggies and a few whole grains, I can't even force myself to eat 1500 calories.

Am I trying too hard? How do I get closer to my calorie goal for the day? What am I doing wrong?


cytheria21
02-25-2007, 09:51 PM
If you can't meet your calorie goals you could always eat something that you want. I don't mean go crazy or anything, but treat yourself to a little something extra in your food. Or, you could always good something in olive oil which would add some calories, as well as "good" fats. I am QUITE partial to Welch's dried cherries, which are a sort of raisin only WAY, WAY better. It's 140 calories for 1/4 cup, but they are so sweet and they are fruit as well, so that you would go a little closer to your goal. What are you eating every day? Try to have a bowl of cereal with 2% milk instead of skim, or little changes. Good luck!

cytheria21
02-25-2007, 09:52 PM
Whoops, one more thing. Are you measuring everything? Sometimes I mess up serving sizes and find myself eating more calories than I think I am.


Wildfyre
02-25-2007, 09:57 PM
I try to add some things back in, but it just makes me feel unhealthy. I think it's a mental issue, I feel like I'm going back to my old habits even if I just moderate what goes into my mouth.

Breakfast is normally a Nutri-Grain cereal bar, some bran cereal with 2% milk, and either an apple or banana.

Lunch is normally soup, salad, a homemade wrap, or something combination of them. And dinner I have to modify depending on what my mom makes for dinner. I usually have to go with the flow and just find a way to make whatever everyone else is eating healthier.

meg on a mission
02-25-2007, 10:02 PM
Without knowing what kind of plan you are following, I would say you could add some healthy fats (olive oil, avocado, almonds or other nuts, etc.) Also, are you eating lean proteins like chicken, fish, or lean cuts of beef? You could also try eating peanut butter on whole grain bread/crackers, yogurt, or reduced fat cheese. Just some suggestions...but in my opinion, 700 calories is not enough food to consume in a day, and eating 1,550 calories (at least!) is certainly not too much...but that's just my opinion :)

CrazyDogLady
02-25-2007, 10:06 PM
Alright, so as you can see by the title, I have serious issues getting in all my calories for the day. Both online food journals I use say that I /should/ be getting 1550-1900 calories a day. But when I get anywhere near that amount, I feel like "the fat girl" all over again.

When I actually feel like I'm eating healthy and doing well, I'm only logging 700 calories a day or so. And since most of the things I eat now are so low in calories, I just don't know how to fit all my calories for the day in.

If I'm eating mostly fruits and veggies and a few whole grains, I can't even force myself to eat 1500 calories.

Am I trying too hard? How do I get closer to my calorie goal for the day? What am I doing wrong?

Just a guess, but are you thinking that eating 700 calories a day is 'eating like a thin person' and eating twice that much is 'eating like a fat person'? Because of course, thin people most certainly don't eat 700 calories a day. :D And speaking only for myself, I didn't pick up my extra poundage by eating 1500 calories a day! ;)

You might be having one of those mind games that weight issues plant in our brains. Maybe you could switch off both those options -- eating thin and eating fat -- and replace it with 'eating like a healthy person.' That's what's working best for me; I'm in week 8 of WW (down 19 pounds) and I eat all my points daily, but I don't go over because I'm eating some of everything I like. I also don't avoid food, so it's really not like I'm "on a diet" at all -- I've just changed the way I eat (forever, I hope).

And fruits and veggies and a few whole grains don't make up a healthy diet ... you need protein in there in some form. Cheese, tofu, meat, poultry, fish, something.

It's by not depriving ourselves that we stand the best chance of keeping the weight off long-term, and that's a balanced daily intake. That's what I've found, anyway.

Wildfyre
02-25-2007, 10:09 PM
I know I SHOULD be eating more, but it's like this mental thing.

As for specific plans, I'm basically just counting calories, and trying to add in as much whole food as possible.

Protein-wise, I tend to lean towards chicken, and I normally do have yogurt at least once a day for snacks. Sometimes it'll be a yogurt, sometimes a cereal bar, sometimes a piece of fruit, it just depends on where my calories are.

Wildfyre
02-25-2007, 10:11 PM
The silly thing is that it's not even a conscious thought that "Oh, this is how a skinny person would eat", it's just that if I try and do what I think it being "good", I come in WAY too low in calories.

Dumb mind games!

And if I made it unclear, I don't mean that fruits and veggies and whole grains are ALL I eat. I'm just making an effort to include more of them into my diet.

walking2lose
02-25-2007, 10:13 PM
Doglady's post makes a lot of sense. I personally cannot relate to your problem because I can always eat more than I do, unless I am very sick. I don't feel totally deprived, but if I do not pay attention, I can easily eat way more calories than I'm shooting for. I am currently aiming for 1200 a day, but I am typically getting 1300 or 1400 (with one or two a week being even higher). I'm still losing on this, although slowly, which is fine for me. I do want to be able to maintain once I reach my goal.

As far a what you could eat... I would suggest a healthy snack or two in there... a handful of raw almonds, a banana with peanut butter, yogurt. It doesn't sound like you have much protein there.

Good luck to you!

CrazyDogLady
02-25-2007, 10:19 PM
The silly thing is that it's not even a conscious thought that "Oh, this is how a skinny person would eat", it's just that if I try and do what I think it being "good", I come in WAY too low in calories.

Dumb mind games!

And if I made it unclear, I don't mean that fruits and veggies and whole grains are ALL I eat. I'm just making an effort to include more of them into my diet.

It is a mind game. Lots of us play it in our heads!

Don't be 'good', be 'healthy.' That will lead to eating a better selection of foods! And if you're including healthy oils and proteins in the diet, you're going to eat more than 700 calories without even trying. I eat salmon for dinner about 3 nights a week because (a) I love it and (b) it's really high in Omega3 fatty acids and (c) I love it -- and I eat a very light lunch to allow for the calories in a baked salmon filet. So maybe if you take another look at the meals, rather than the foods, that are on your plan, you'll see some areas where you can add calories by adding healthy foods.

This is a new way for me, because I used to have an 'all or nothing' approach to food -- either I ate almost nothing, or I just ate whatever I wanted. That doesn't work. :dizzy:

Kashi
02-25-2007, 10:20 PM
You'll lose faster if you eat more. It's as simple as that. Double what you're eating. Have a meal after your breakfast, and another one after your lunch. Bulk up your lunch a bit with more protein. Bulk up your breakfast, too (add some eggs or something).

If you're 270lbs and somewhat active, 1400 calories should be good for you. You may even find that 1600-1900 works, too! You've got to feel it out for your body.

But 700 is way too low, and you know that. How about seeing a nutritionist? Then you have a professional telling you that 1500 calories is 'good' and 700 calories is 'bad'.

meg on a mission
02-25-2007, 10:20 PM
It's just something you have to work on. I understand how scary it is if that is what you have always told yourself about how "fat" versus "thin" people eat, but maybe give yourself 2 weeks...plan out healthy meals and snacks that will come closer to an ideal daily calorie intake...then try eating that way for 2 weeks. See if you lose weight. If you don't, reassess what you can tweak to make yourself successful. Try to remember, that if you don't eat enough, your body will fight hard to hold onto your weight because it will think it is in famine...which is why eating so few calories might be doing more harm than good.

Wildfyre
02-25-2007, 10:24 PM
Thanks you guys!

I know it's bad to not each enough, which is why I just needed someone to say "NO, STOP IT!"

cantforgetthis
02-25-2007, 10:26 PM
I agree, it's very hard to give advice without more info, but nuts are a small but good form of calories, protein, fiber and fats as well as beans which have very little fat. You could also use a protein powder such as whey protein isolate which has nothing added. Put it in a smoothie or some kind of sauce to up calories and protein without fat. Use nonfat yogurt and/or ground flax seed in those smoothies to increase calories, calcium, protein and fiber as well as whatever the live active cultures do to our digestive system. You may not notice the increase in calories so much if you're drinking them, just a mental thing i'm aware of.

Are you using Fitday? You can post the link on your profile so others can take a look at what you are doing and maybe give better feedback.

Another suggestion so that you don't feel like you're stuffing yourself is just to eat more frequently. Try 5-6 smaller meals through out the day. It keeps your metabolism up, fights off hunger and keeps your blood sugar level so you are less likely to become irritable or fatigued.

Hope that helps!

Wildfyre
02-25-2007, 10:27 PM
I don't use FitDay regularly, I use another site that I can't link to on here.

I have one snack to go for the night, and I'm at 1,237 calories for the day, which is insanely better than yesterday.

SmartButt
02-25-2007, 11:03 PM
Breakfast
Nutri-grain cereal bar: 140
1 cup 2% milk: 120
1 cup bran cereal: 210
medium sized banana: 110

Lunch
Soup: (guesstimate): 160
Salad w/dressing: (guesstimate): 200

Snack
Yogurt = 110

Dinner
?

Without dinner you're at around 1000 calories with what you've mentioned. Unless your dinner is less than 200 calories, you should be fine.

nineteen
02-25-2007, 11:11 PM
My guess is that you're eating more calories than you think.

Heather
02-25-2007, 11:18 PM
Regardless of how many calories you're eating or should be eating, I'd ask you to think long term. What are your goals? Are you just thinking of losing weight, or do you want to be "healthy"? Do you just want to lose weight and then go back to your original habits or are you trying to build habits that will last a lifetime?

The reason I ask is because I completely agree this is a mental game, and sometimes it helps to figure out what your long term goals are -- it might change what goes on in your head.

Wildfyre
02-26-2007, 12:17 AM
My long term goals are to be a healthy person, and get my weight under control before I miss out on things in my life. I'm only 18, and I'm sick of being held back by fat.

I know that to win this war, I have change my life, and not just my eating. This is going to be the rest of my life, and that's why I want to get this straight RIGHT NOW.

I want to be able to get past this mental block so that I can get back on track, and stop not losing anything because I'm not eating enough.

Heather
02-26-2007, 08:49 AM
Sara, I wish I had been able to tackle this when I was your age!

I don't have any amazing answers for you. I guess the best I can say is this IS a mental journey and sometimes our mindsets are pretty well set, meaning it can be tough to change them. Don't expect to solve the problem right away, keep working and keep trying.

This is a great place to come to keep reminding yourself what you want. I sometimes find that when I give other people advice that it becomes easier for me to accept it for myself!

JessicaBT
02-26-2007, 09:42 AM
I don't have any advice. I just wanted to say that I'm having the same problem. Except, I'm not worried about eating like a fat person exactly... Here's my dilemma. Every time I add enough foods to my chart to get up to 1500 calories, my fat and carbs go up way to high. When I keep the fat and carbs down, my calories stay down somewhere around 800. I just started, but for the last three days, people told me my calories were too low, so I added more, and ate more, and then people told me that my fat and carbs were way to high.
My problem is that I can't buy any more groceries until tomorrow, (pay day) and I have to eat things that are already in my house. And most of what is in my house is things I shouldn't be eating. If I added more calories and kept the fat and carbs down to a reasonable number, I'd still feel like I was eating better Because I would be.

Heather
02-26-2007, 10:43 AM
Jessica -- It sounds like you're trying to do everything right all at once! If this is going to be a lifetime journey, you can take a little bit to sort out your eating!

Until you go shopping, why not just pay attention to calories. In the meantime, make a shopping list of foods you would like to eat that are lower in fat, etc. And go from there.

Sometimes it's too hard to fix everything all at once! Give yourself the time to plan so you CAN be successful. If you keep feeling you aren't doing it all right, you are more likely to throw in the towel and give up!