Confused and need help with my calorie intake.

I just turned 15 June 19, am 106 and 5' 2"... I used to be 132, 5' 0". So I have lost about 25 pounds. Before I start this I want to get something out of the way...

Don't treat me like a kid and don't say I need to eat more and leave it at that. please just help me out PLEASE...

Now... I will go through my average day.

8:00, wake up breakfast: a cup of kashi go lean little skim milk and an apple

8:30, exercise for an hour

9:30, snack right after my workout: protein shake

9:30-12:00, do whatever. video games, swim a little in my pool, or whatever. usually not very active at all.

12:00-12:30, Lunch: two handfulls of salad, romain and spinach, a orange, and a deli meat sandwhich.

12:30-3:00, whatever again... all this whatever I want to do is going to change soon... I will have summer school from 7:30 to 12:30 so things will change.

3:00, snack: oatmeal or cottage cheese

3:00-3:30 usually exercise... 3:30-5:30, whatever

5:30-6:00, dinner: whatever my mom makes. example of this: grilled chicken, fried or baked potatoes, steamed veggies or salad.

6:00-8:00, usually do what I have to do. Like read my book for school, chores, stuff like that.

8:30, get ready for bed.

9:00-12:00, watch a movie with family, video games, whatever

So there is an average day. It doesn't happen like this everyday this is an example. usually this adds up to 1,400-1,600 calories. I know what your thinking. YOU NEED TO EAT MORE. I know, but please understand what I'm about to explain.

I don't know what to eat more of. Do you want me to eat doritoes? no of course not. So please give me an idea of what I should eat more of.

But the thing is, when I eat more of stuff, I don't feel very good. I feel bigger and feel like I have to exercise or something. If I eat less I feel better and healthier and feel like I can relaxe because I just had a good meal. I need help. I think I need to eat more but I'm not sure. All of this seems to be working out pretty good but if you guys insist on that then fine.

What should I eat more of? I get enough fruit, idk about veggies though. What kind of veggies? and stuff that is in boxes. I shouldn't have potatoe chips so what should I have? Should I have 2,000 calories a day? If I were to do nothing for a whole day, and I mean nothing. Like lay down and play video games the WHOLE day, how many calories should I have? Please help me.

anyone??

Why not enter your food in the CC system, and see what kind of things it comes up with over a week.  Try to get a balance of carbs/protein/fat in your system (I shoot for 50/30/20 myself).

What's your goal?  You want to slow down your weight loss?  Stop it entirely?  How much are you losing per week?  That will tell you how much you need to up your calories per day.

You could get more calories for breakfast pretty easily.  Have an egg with what you're already eating.  Peanut butter on toast.  2% milk instead of skim. 

For supper, live a little and have some dessert.  Yogurt, ice cream, fruit salad...

Have a snack around 8 or so, if you're going to be up for a few more hours.  Try something with more protein, like cottage cheese.  That's a good one for any of your snacks, if you like it.  Or yogurt.

Clint

Hey, thanks Clint. No, I don't have a goal. I'm at the point where I pretty much want to stay where I'm at. I don't think I could lose that much more weight. I think I'm at the point where I am losing fat and gaining muscle. I just had a snack. cottage cheese with some cashews and a nectarine...never had a nectarine before.lol.

I agree with Clint.  You seems to be plenty active and as a growing boy (yes you're still growing!) you likely need as least 2000 calories per day.  

Try having some peanut butter on your apple with breakfast. 

Are you mixing your protein shake with water?  Try mixing it with milk or making a smoothie with some fruit. Put some oil and vinegar dressing on your salad. 

And yeah, live a little.  Have some doritos, potato chips, ice cream.  All things in moderation.  Just because they aren't "healthy" doesnt' mean you can't have some as a treat. 

Don't know if you care to read this part -- little story. 

You're still growing.  My husband did not stop growing until he was about 24 years old.  When we got married he 18 years old, 5'1" and 115 pounds with a six-pack with a 28 inch waist.   By the time he was 24 he was still 5'1" and still had a six-pack and a 28 inch waist (okay maybe 29...but he could wear the same jeans).  However he weighed more like 130 pounds. 

He was not lifting weights and he was a lot less active than before, but his shoulders and chest filled out -- a lot!!!  He could no longer wear hardly any of the shirst and vest he had from when we got married. 

Original Post by bennyboy5:

Hey, thanks Clint. No, I don't have a goal. I'm at the point where I pretty much want to stay where I'm at. I don't think I could lose that much more weight. I think I'm at the point where I am losing fat and gaining muscle. I just had a snack. cottage cheese with some cashews and a nectarine...never had a nectarine before.lol.

 Adding nuts and/or dried fruit is another good way to add calories to your diet!  Great choices! :)  They're very calorie dense foods, so you shouldn't feel terribly filled up after eating 150 or 200 calories worth.  Have some of those with your cereal in the morning too!

One thing I've done when eating "naughty" stuff is stick with serving sizes on the packages.  Like 1/2 cup of ice cream or whatever.  Rather than the super-sized bowls I used to have.  And don't eat from the package (for doritos and stuff especially).  Measure out how much you should have, and stick with it.  Rather than eating the entire bag. :)

Clint

I'd rather not have any treats then to have one everyday. Because when I have a half cup of ice cream it feels like so little so I want a lot more. So I'd rather not live a little.lol

But I will start adding some nuts and dried fruit or whatever to my snacks and maybe cereal. And maybe peanut butter on my apples. What are the best nuts to have? because today I have had walnuts on my salad, and cashews in my cottage cheese.

Also, are nature valley gronala bars good for you? Because we have a ton of those and I really like them. It's about 200 calories for two small bars they are pretty calorie dense... Do you guys know if those are any good for you?

Hmmm... I'm different than you, then.  I can have a half cup of really good rich chocolate ice cream and feel very satisfied.  Any more than that is too much now.  And I keep a bag of individually wrapped dark chocolate squares (10g each) in my laptop bag for an afternoon treat, and can limit myself to just one.  But to each their own! :)

As far as nuts go, I've heard that almonds, walnuts, and cashews are among the best.  Unsalted.

Can't comment on the granola bars, but just try to get the ones with the least unpronounceable words on the label.  The more basic the better, in my opinion.  At least the ones you mention are better than many of the sticky sweet ones that are out there.  And if they work for you to get your calories where they need to be, that's great!

Clint

Thank you so much for all your help Clint!:)

Now I have one question... If I were to exercise for 1 hour in the morning and do nothing else the entire day. (like watch tv) how many calories should I eat?

Here's a link to a BMR calculator so you can put in your stats and see.  I tried it and it said you'd burn 2400 just lying around, without the hour of exercise.

BTW I gave you some "what to add" ideas on the other thread, yes?  Did you see them?  

I agree that nuts and dried fruit are great.  So are beans, like drained and rinsed chickpeas from a can--toss a half a cup into your salad at lunch.  Great fibre and great protein.  If nonfat milk agrees with you, you can drink a few cups a day.  Good for calcium and protein.  

On eating the junk food, I agree but there are some really nice crackers you can get, and also the baked tortilla chips are fantastic.  Oh and pita chips and hummus, or carrot sticks and hummus.  

Wow, just had a nectarine...  Ok, what about watermelon, it's a great snack during the summer.  Plain yogurt is really good too, try the fage greek one, it tastes great with a bit of pure maple syrup on it, and maybe some walnuts and raisins, or canned pineapple chunks.

And I was just reading that those little Baby bel cheese things are handy to eat.  You peel the wax coating, each round is one serve.  And celery sticks filled with peanut better.  Or better yet banana slices with a bit of Nutella rolled in some muesli.  OMG now I'm getting hungry! 

Original Post by bennyboy5:

Hey, thanks Clint. No, I don't have a goal. I'm at the point where I pretty much want to stay where I'm at. I don't think I could lose that much more weight. I think I'm at the point where I am losing fat and gaining muscle. I just had a snack. cottage cheese with some cashews and a nectarine...never had a nectarine before.lol.

 "I think I'm at the point where I am losing fat and gaining muscle."

You're fifteen. Your body is maturing and that's what happens when you are healthy.

I mean no offense, and it is good that you are concerened with being healthy...just make sure that it is healthy, not fitting a perfect image when your body is still changing.

-Tahlia

"But the thing is, when I eat more of stuff, I don't feel very good. I feel bigger and feel like I have to exercise or something. If I eat less I feel better and healthier and feel like I can relaxe because I just had a good meal."

I'm sorry, benny, but this sounds like the foundation of a very unhealthy relationship with food. The fact is, food is fuel--nothing more and nothing less. And right now, you are not giving your body enough fuel to operate.

To maintain your weight, you should probably be eating about 2500 calories, maybe more (since you're a teenage boy and growing still.) 1500 is the minimum intake for teenagers for weight loss. You'll need to add more to that to account for any exercise you do throughout the day.

I am currently seeing a nutritionist, and we work together not counting calories but using an exchange system similar to the kind used by diabetics. I am eating 2500 calories a day, and here are my exchanges:

15 starches

8 fruit

8-10 protein

7 fat

6 dairy (1 dairy also counts as a protein)

4 vegetable

Here is a list of exactly what one exchange is (1/2 c. pasta for starches, 1 oz. meat for protein, etc.)

This is how I organize my day:

Breakfast: 3 starches, 1 protein, 1 dairy, 2 fruit

AM snack: 2 starches, 1 protein, 1 fruit

Lunch: 3 starches, 2-3 protein, 1 dairy, 1 fruit, 1 vegetable

PM snack: 2 starches, 2-3 protein, 1 dairy, 2 fruit, 1 vegetable

Dinner: 3 starches, 2-3 protein, 1 fruit, 1 vegetable

Evening: 2 starches, 1 protein, 1 dairy, 1 fruit

I also incorporate my 7 fats, plus 3 dairy in there somewhere.

Hopefully this will help you figure out what to eat, when.