[mojolove05]

Ok for the last 5 weeks I have been eating smaller meals and counting calories and in the first 3 weeks I lost 12 lbs. Well the last 2 weeks I haven't lost of gained any weight. Do you think that means I am not eating enough calories? I have been eating about 1200 cals. a day and I weigh 219-220 lbs. I don't doo too much for exercise except recently I have been walking 2+ miles. My normal day menu will include:
Bfast: Oatmeal and glass of soy milk
Snack: Apple or grapes
Lunch: grilled chicken salad with salsa
Snack: granola bar or fruit
Dinner: chicken, steak, or salmon with veggies

If that isn't enough cals, how can I incorporate more? I feel totally satisfied with what I eat now.

Thanks.

[mandagemini]

For your weight, I don't think it's enough calories. You probably threw your body into "starvation mode" temporarily (and I think you probably lost so rapidly due to water weight! According to www.caloriesperhour.com and www.freedieting.com, your BMR is around 1700...which means you need at least that per day to live...factor in exercise, and you'd need more just to maintain. I would incorporate more healthy fats - olive oil on the salad, perhaps? How about some flax in the oatmeal? Or, with the apple, you could have some peanut butter or soy butter (or a pita & hummus!) Also, maybe add a starchy veggie or carb to dinner. Brown rice, couscous, etc. If needed, why not add a fake "dessert" after dinner? Low-fat yogurt. You barely get any dairy servings!

Bfast: Oatmeal and glass of soy milk

- Add some nuts, or stir in some flaxmeal for fiber & healthy fats! Could you add some egg whites or something? Protein is really good in the morning. I personally hate meat at breakfast, but I do cottage cheese or nuts.

Snack: Apple or grapes

-Again, you could add a small serving of nuts or dairy here. String Cheese? Granola?

Lunch: grilled chicken salad with salsa

-I'm assuming you're using the salsa as your dressing - why not use a healthy-fats dressing (sorry, I don't eat salad, you may need to ask someone about that). Again, nuts are good...like walnuts. Turn it into a fiesta salad with some beans...or crumbled tortilla chips. Or go asian with some orange slices and sesame seeds!

Snack: granola bar or fruit

-You could get a higher-calorie granola bar (I don't know what kind you eat, but Kashi is ALWAYS a good choice!) or add some cream cheese dip for the fruit...some nuts. Or a glass of soymilk.

Dinner: chicken, steak, or salmon with veggies

-Add some whole grains here! You get plenty of veggies and fruits throughout your day...time for some good whole-grain stuff! A whole-grain roll, brown rice, lentils, whole-wheat noodles, couscous. The possibilities are endless!

Just my 2 cents.

[mojolove05]

Thank you so much for your response!

I defintely need to add some things in.

[webweevil]

I agree. I don't think you are consuming enough calories at this point.

[chick_in_the_hat]

I don't think 2 weeks is a real plateau (maybe your body is recovering from the initial losses) - but I agree that 1200 is really low for where you are right now. I don't know if you need to take it all the way up to 1700 cals a day, but you might try taking it up to 1400 and see how you feel. Those are really good suggestions above on healthy cals to add in.
on the 12 pounds!!!

[Jasmine31]

I am with ya on this one! I generally stick to 1800 cals a day and this week will wind up at about 1700 average a day. I walk 60 minutes or more a day. At this weight we can defo afford more cals. Come join our turkey day challenge, I have posted a bit about my struggles in that thread plus there are some great links as well. We can do this! It just takes patience and time!!

I agree with her on the whole grains! Add some whole wheat bread and some brown rice! i also enjoy having total cereal as a snack. It has like 14 vitamins and minerals in it. A yogurt is always a nice treat too!!
http://www.3fatchicks.com/forum/showthread.php?t=96848

[rebeleagle1965]

I second what Gina said-
If you're really not hungry, I wouldn't try to add in that many more calories. 1200 is the minimum for pretty much anybody, but it's not going to put you in starvation mode. You should try to go up a little though, for two reasons-
to keep your metabolism up. The further you stray from your BMR, it will actually slow down eventually to compensate. Dieting too strictly can actually backfire. Some people find they up their calorie level and jump start everything.
2 weeks truly is not a plateau. Especially since you lost so much so fast to begin with. Going up a little on your calorie level will allow you to have somewhere lower to go when you really do plateau.
Congratulations! 12 pounds in 5 weeks is great!

[LookingForHope16]

12 pound loss is awesome!!