sorry posted this twice

I need advice...I'm 26 yrs old with 200lbs+ to lose. Since Feb 09 I have stopped sodas, starting eating healthier (I started Fat Smash diet 2nd wk of Feb), and started exercising (Walking and Kettlebell). I have lost 23lbs so far. Last wk I started counting my calories with Fat Smash and I realized I was only getting in around 700/day. On the "Lose It" app on my iphone it shows my daily goal is around 1650. On every program I've found online it showes my daily goal is around 2650 with light to moderate activity. This morning I got on the scale and I gained 4 lbs! (I've weighed every day this wk and I have gained a pound every day!! I don't know what to do and I'm ready to throw in the towel...I mean I was gaining weight before eating out and and not exercising but not 4lbs in a week! Somebody please help...

what are some healthy, high calorie foods that is can eat to meet that outragous 2650 calorie intake?

I'm just starting, and I've got about 150 pounds to go for my medically ideal weight, so I feel your discouragement

I know I'm not an expert source by any means, but I think you should find a spot somewhere between 700 and 2650. Like 1400-1700? That shouldn't be too hard as far as being hungry, you won't have a problem getting your nutrients, and you'll lose more quickly.

I have a hard time finding nutritious foods to meet my calories without eating "bad" things, so I eat a ton of fruit and salad. I also drink a SlimFast nutrition shake every day, made with light soymilk. It adds 180 healthy calories and squeezes in lots of vitamins, fiber, etc.

Hi Heather,
2650 seems awfully high, even with excercise. I started at 305 and I think the program I'm on has me around 1500 a day, no excercise required. I second the suggestion to find a happy medium.

I also understand the frustration you're feeling. I was going up a half a pound a day for almost a week and cried whenever I got off the scale(I'm weepy by nature, though ). Keep trying and don't give up. This may not be the program for you. Everyone finds what works for them. You will too.

Please keep us posted on what *will* be your upcoming success!

Try not to only use the scale as your measure of progress. Lots of things can show up as "weight" but it isn't fat tissue in you. For instance, pee, poo, water, etc. After a while you will learn your personal fluctuations throughout the day/week/month.

If you need ideas for the neighborhood of 2000, try here. You have to scroll to the middle of the page and see the links in red on the left.

http://diabeticgourmet.com/Food_and_...Meal_Planning/

HTH!
A.

I agree with the above poster. Don't just use the scale to measure your progress. A lot of times we focus just on weight, but think about how eating well and exercising will have a positive effect on your health, like decreased blood pressure, cholesterol, etc.

Maybe try weighing biweekly or monthly, and also take your measurements.

2650 seems like way to much , when the average person is supposed to be on a 2000 calorie diet, always remember calories in and calories out, the more you consume the more you have to work it off. (Learned that on the biggest looser) I am cutting back to 1500 a day, also on the Biggest looser they said to eat your biggest calories during the day and light at night, also eat Fiber one Cereal for breakfast as the more fiber you eat the fuller you will fill and Fiber one has 51 percent Fiber in it, I just started it and it's good.

The calorie estimates are all estimates. Your body may work differently, though if 2600 calories seems like way more than you eat to maintain your weight, and if you don't lose on 1600, it may be time to see your doctor.

Firstly, often raising calories will allow you to lose a little more (perhaps just because you have more energy for exercise and activity) - but gaining weight on a low-calorie diet can be a sign of something else (though nothing can be concluded from four days on the scale. To get at many patterns takes months (especially for women because of monthly cycles).

If you are gaining on a 1600 calorie diet, or even a 2600 one, I'd recommend getting a check up to rule out thyroid or other hormonal issues. You might find that changing your fat/carbohydrate/protein ratios may help. I don't want to get into the low-carb debate, just pointing out that some people find changing the balance helpful (For example, I lose weight much better on 1800 calories of lower carb than I do on 1800 calories of higher carb. I lose at a faster pace on very low carb, but I don't feel well when I reduce that low, so I take the compromise and lose slowly).

Hmm... I've taken several health/nutrition classes in college and the weight gain could be several things. It could just be water weight, especially if you're gaining it that quickly. Are you drinking more fluids than you normally do? It could mean some health problems if your body isn't getting rid of the fluid like it is supposed to. Are you feeling swollen? Are you legs/feet swollen? Checking in with your doctor might give you some insight. Moreso, it could be that you're eating too little calories. You should really be getting at very least 1,000 (but probably closer to 1,500) calories a day. You have to eat to lose weight or your body will start to shut down. Your metabolism actually slows when you're not getting enough calories. I think it's like your body basically thinks that it's starving, so it will try to conserve as much energy (calories) as it can. If your metabolism isn't burning as many calories and your body is trying to store the calories, you might actually gain weight. Just eat healthy, but don't starve yourself: veggies, fruit, lean protein. Be careful to measure your portions or you could end up eating more calories than you think. Don't give up!