[lin43]

Sontaikle, I think the best advice is to include some higher-calorie, low-volume foods. Like one of the other posters, I remember that you like peanut butter. Well, open up that jar and go to town! ! LOL! Just kidding! But seriously, start eating real p.b. rather than pb2, have a handful of nuts as a snack (those pack a big calorie punch), put real mayo on your sandwiches, etc. There are lots of ways to increase your calories.

One thing to be careful of is getting hooked on the high of losing weight. I'm not saying that this applies to you, but it is heady at times to keep seeing that number go down, but that can lead into dangerous territory.

I'm twice your age, and I average 2200 per day (although I do weigh 20 lbs. more than you). So, definitely increase your calories.

And don't feel bad about posting a question that you may have asked before. I'm sure we've all done that.

[Lee NZ]

Just wanted to say congrats on your weightloss.

Some of the others have given the same advice I would - adding some seeds and nuts would give you a low bulk, high calorie (and nutritious) boost.

I'd say carry on exercising if you love it while you are young. I did too and enjoyed myself at the time and it was a social outlet for me back then too. Soon enough other "stuff" happens in life and then its hard to even get a half hour a day walk in...ahem...so enjoy it while you can I'd say

Lee

[LisaTcan]

I'm going to echo what a couple of other people said, is working out 6-7 x a week sometimes twice a day really necessary? About 5 years ago I received treatment for an eating disorder and the team told me that you can exercise up to 6x a week for 1.5 hours without it being considered excessive. I was hitting about that at the time and they weren't too worried about it.

I am definitely NOT suggesting you have a problem with exercise I just used that as a gage for what I've heard is considered excessive. You seem like you have very healthy eating habits and body image. I think though easing up a little bit on the workouts might be helpful if you're having trouble maintaining.

[JEN3]

From this Book

The Protein Counter 2nd edition
By Annette B. Natow, Ph.D., R.D.
and Jo-Ann Heslin, M.A., R.D.


To determine how many calories you need each day. Once you have figured your target weight, you can use this weight to get a good estimate of the amount of calories you need each day.

If your not very active, you'll need 12 calories a pound of your target weight

If you get at least 1/2 hour of activity a day, you'll need 15 calories a pound of your target weight.

If you do daily vigorous exercise, you'll need 18 or more calories a pound of your target weight.

For example, if you get at least 1/2 hour of activity a day and weigh 150 pounds:

150 pounds x 15 calories a pound = 2250 calories per day

Using the recommendations of 10-20% protein calories, 50-55% carbohydrate calories, and 30-35% fat calories, each day you should be eating:

your calories per day x 20% protein = protein calories each day.
2250 calories per day x 20% = 450 protein calories each day

your calories per day x 50% carbohydrate = carbohydrate calories each day.
2250 calories per day x 50% = 1125 carbohydrate calories each day

your calories per day x 30% fat = fat calories each day.
2250 calories per day x 30% = 675 fat calories

450 protein calories + 1125 carbohydrate calories + 675 fat calories = 2250 calories each day.

Whether you want to simply track your protein intake for the day or set up a complete eating plan that includes protein, fat, and carbohydrates, "The Protein Counter" (book) is the best guide you can use.

[JEN3]

If you want to convert those calories into grams.

1 Fat gram = 9 calories

1 Carbohydrate gram = 4 calories

1 Protein gram = 4 calories