Advice - too little calories

Hi,

I've been reading these boards for a long time, but rarely posted.  I am 31 years old, 5' 4", 135 pounds (started at 140 lbs. 3 weeks ago) and I'd like to get down to 125 lbs.  I work out about 4 or 5 times a week.  I've drank soda (or pop, as we call it in Canada ) for as long as I can remember, but a month ago I finally decided I was going to quit drinking it (partially to help me lose weight, and partially for overall health).  It was extremely difficult at first (I drank a LOT of it before), but I think I've managed to kick the habit (still get cravings for it, but haven't caved yet).  Since cutting it out, I've dropped a ton of calories everyday and also started working out again - so I obviously lost 5 pounds pretty quickly (in 2 weeks). 

Most people will hate me for this, but I generally have a pretty small appetite, so it's a struggle for me to get enough calories in.  I know I shouldn't be going below 1200 calories, but sometimes I have to force myself to get to that point - and then if I exercise on those days it'll make me dip below that 1200 mark (if I understand the whole calorie deficit thing correctly).  My BMR is about 1400 right now - I work in an office sitting all day, but do weight training 1 to 2 times a week and cardio another 2 to 3 days a week).  I know I should have at least 1400 calories a day, but I find it so hard to get there - especially if I work out.  And I really want to continue working out because it makes me feel better overall.

I guess my question is, does anyone have any suggestions as to how to get my calorie intake up?  I find that right now, if I'm not getting enough calories in that I'll end up eating something unhealthy (chips, chocolate bars, anything) in order to get my calories up to where they should be.  I know that sort of defeats the purpose, but I don't know what else to do.  I'm a bit of a "grazer"...rather than eating big meals, I generally eat small things all day.  I've never been a breakfast person but in the past week I've tried to start eating breakfast to kick start my metabolism and to also get some more calories in. 

I know that was long winded, but hopefully someone can help...thanks!

I hear almonds are high in calories, nuts in general are...bananas with peanut butter (mmm).

I'm sure you'll get more tips, but those are some of my favorites(except the almonds, but I hear those suggested for this a lot).

If you're not getting at least 1200 calories, you're not even trying. Sorry, I'm not buying it.

Salads: add tbsp of olive oil as dressing with balsamic vinegar or something: 120 cals

Tbsp of peanut butter: 100 cals

Tbsp of olive oil with stirfry: extra 120 cals

serving of almonds: 170 cals

That's 500 additional healthy calories and barely any food (bulk-wise) at all.

Thanks mdillman3!  I'll try some of those suggestions!

spirochete - maybe that's part of my problem, logging all the calories.  I feel like I try to log things to the best of my knowledge (estimating portions etc), but maybe I'm underestimating just how much of things I am eating.  For example, if I'm logging 3 oz of chicken breast but maybe I'm actually eating 4 or 5 oz.  Or maybe I'm logging 1 teaspoon of salad dressing but it's really a tablesoon.  Or maybe I'm even forgetting to account for the olive oil I'm cooking my stir fry in.

Thanks for the help...

OOOH, yeah, gotta add in all those calories. It's a pain and easy to forget sometimes but they will add up fast.

I'm totally anal about weighing all my food and stuff. Now it's just habit. Before I had no idea how much I was eating. Knowing what I know now, looking back I probably had some days of 700 cals and some days of 3500 calls!

Yeah, I wouldn't be surprised if that was the majority of my problem.  I've always just sort of guessed at it, but maybe I should start weighing...I just kept looking at my log at the end of every day thinking "I can't be eating that little can I??" 

Thanks again!!

I have trouble eating enough cals as well... But I'll second/third the idea of nuts, nut butters, bananas... Try some avocados too, if you like them. Guacamole is quick and easy to grab, once its made! I'm also pretty fond of Primal Sticks vegetarian jerky... The sodium is kinda high, but they're also about 100 cals, not oily, and delicious!

Thanks!! I've never tried avocados, but I'll try it!  I am also going to try to eat more nuts...

I have to be careful about the amount of sodium I have because I've had issues with high blood pressure before but I'll try the others...

Thanks!

Original Post by mhannaford:

Hi,

I've been reading these boards for a long time, but rarely posted.  I am 31 years old, 5' 4", 135 pounds (started at 140 lbs. 3 weeks ago) and I'd like to get down to 125 lbs.  I work out about 4 or 5 times a week.  I've drank soda (or pop, as we call it in Canada ) for as long as I can remember, but a month ago I finally decided I was going to quit drinking it (partially to help me lose weight, and partially for overall health).  It was extremely difficult at first (I drank a LOT of it before), but I think I've managed to kick the habit (still get cravings for it, but haven't caved yet).  Since cutting it out, I've dropped a ton of calories everyday and also started working out again - so I obviously lost 5 pounds pretty quickly (in 2 weeks). 

Most people will hate me for this, but I generally have a pretty small appetite, so it's a struggle for me to get enough calories in.  I know I shouldn't be going below 1200 calories, but sometimes I have to force myself to get to that point - and then if I exercise on those days it'll make me dip below that 1200 mark (if I understand the whole calorie deficit thing correctly).  My BMR is about 1400 right now - I work in an office sitting all day, but do weight training 1 to 2 times a week and cardio another 2 to 3 days a week).  I know I should have at least 1400 calories a day, but I find it so hard to get there - especially if I work out.  And I really want to continue working out because it makes me feel better overall.

I guess my question is, does anyone have any suggestions as to how to get my calorie intake up?  I find that right now, if I'm not getting enough calories in that I'll end up eating something unhealthy (chips, chocolate bars, anything) in order to get my calories up to where they should be.  I know that sort of defeats the purpose, but I don't know what else to do.  I'm a bit of a "grazer"...rather than eating big meals, I generally eat small things all day.  I've never been a breakfast person but in the past week I've tried to start eating breakfast to kick start my metabolism and to also get some more calories in. 

I know that was long winded, but hopefully someone can help...thanks!

Read my post in the Health and Fitness forum - same thing for me!  I'm just NOT hungry enough to eat all that I'm supposed to.   I'm really trying to get the right amount of everything.  So I can sympathize!   Good luck and congrats on kicking the pop habit! Good for you!

Glamgram - thank you SO much!  I took a look at your other thread and there were some great suggestions in there!  That's the big problem for me too...I get full very quickly and can't seem to get everything that I'm supposed to.  I just bought some protein powder at lunch so I'm hoping adding some shakes into my day will help.  And thanks for the best wishes on kicking the pop...it's been pretty hard for me, but I know it's the best thing for me (and something I should've done years ago)!

When I think about it I like to premeasure things like nuts into a baggie...the other times I grab a handful or sometimes more or less.

Thanks smwhipple!  That's a good idea...

As a side note, I noticed on your profile that you do BJJ?  That's awesome!  I used to take it too...so much fun!

Just had to add this - you have beautiful red hair!  I'm partial - since I have 2 beautiful red headed granddaughters!  

back to the nutrition-thing.....I just bought protein powder and make a great smoothie:   1/2 cup each  fat-free milk,  OJ,  and plain yogurt,    1/2 banana,  1 scoop protein powder,  blend.  yum.

Aww thanks! :)  There's red hair on both sides of my family so I was pretty much guaranteed to get it!

That smoothie sounds yummy!!  I'll have to give it a try!

I do a simple breakfast smoothie..1 cup mango juice, 1 cup kefir yogurt, 1 scoop vanilla protein powder.  It comes to about 300 calories.

I do BJJ, love it, been slacking...I'm going to hurt tonight after a week without it!

lol- I was thinking about your hair when I read glamgram's post! It is quite amazing.

Anyway, food. I also find that I have problems getting "enough" calories in, although its not because I'm not hungry, its because I work out a ton, and my portions of things, well, are smaller, and I feel like I'm not supposed to EAT a ton.  Then, i'll get hungry and make unhealthy choices.

But anyway, some strategies that have worked for me: add in some extra fruit, some yogurt, or simply make portions a little bigger.  Remember, since you aren't drinking all that soda, your body needs actual food to use!

Also, for breakfast, I beg you! Please eat something! A few of my favorites are a high protein/high fiber cereal like Special K's Protein Plus cereal or Kashi's GOLEAN cereal.  If cereal's not your thing, you can do yogurt, granola bar, fruit, bagel, oatmeal.... but seriously, try to eat something because it really does kickstart your metabolism.  As proof of this, I find that if I don't eat, I'm not hungry, if I do, I am hungry (but in a good way).  Anyway, good luck!

smwhipple - thanks for the other smoothie suggestion!!  Hope you're not too sore after getting back to the BJJ tonight!

tydrop - Thanks very much for the compliment!!  I used to hate my hair when I was a kid, but I've grown to like it :)  

As for the breakfast thing - I'm trying...for the past week I've started incorporating cereal and today I had some eggs and whole wheat toast and some milk.  To be honest, I actually ate almost 1900 calories today and I think it had to do with the fact that I had breakfast!  I never used to be hungry in the morning, but the more I incorporate breakfast, the hungrier I've been getting every morning...

Thanks everyone for all the suggestions!  I really think I'll be able to use some of these ideas!

I really like humus on pretzel sticks. *drools*

I get the garlic flavor by Sabra. Found in the grocery store. So yummy if you're in to that kind of thing.