calorie counters-- small girl, big eater

I am a small girl (I am only 5'0) but a BIG eater. I love food. I am a calorie counter, and myfitnesspal.com tells me I can eat 1,200 calories (not counting exercise- so more if I do that). But I don't even want to maintain. I want to lose. So the exercise calories would be my only deficit. The problem is, I can't get a deficit. I'm consistently eating over my calorie limit (even when I feel I am starving myself and making healthy choices). My weakness is fruit and cheese. I just love it. I spent the last 2 years not exercising because I was pregnant and then stopped once my DD was born. I am now trying to get back into everything but I'm finding it almost impossible. I can only eat as much as my 17 month old, it feels so restrictive. Here is what I ate for the last 2 days and how many calories it put me over...

Day 1:

Breakfast:
1 cup of cereal (Purely O's)
3/4th cup of melon

Lunch:
1 cup of green grapes
4 oz of cottage cheese
1/2 serving of Annie's whole wheat crackers

Dinner:
1 serving of turkey meatballs and 100% whole grain pasta with ikea cream sauce

Snacks:
1 pouch of annie's bunny fruit snacks
1/2 cucumber
1 oz of cheddar cheese

I was over almost 400 calories!!! With exercise, I was still 100 calories over.

Day 2:

Breakfast:
3/4ths of a banana

Lunch:
1 Arnold Sandwich Thin 100% whole wheat flax and fiber
2 tablespoons of sabra olive hummus

Dinner:
1 serving of tostitos fajita scoops (10 chips)
1.5 oz of cheddar cheese
1 serving of taco meat (I use ground turkey and load with vegetables)
Guacamole (about 1 avocado worth)

Snacks:
1 kind bar (cranberry and almond with antioxidants)

I didn't get to exercise that day so I ended up being 500 calories over!!!

I guess I'm just feeling like this is a bit hopeless. It's like no matter what I'll just be gaining weight. Not maintaining and certainly not losing. I feel too restricted and if I want to change, I actually have to be even more restrictive than this. It's so hard! Celebrities really must live at the gym and never eat, huh?!?

calorie counters-- small girl, big eater

I think it's be ause you're foods are calorie dense. Items such as cheese, guacamole, are high calorie but not very filling. Also, the chips with dinner and fruit snacks. Try to add more veggies. And choose apples and berries for fruits. They are lower in calories and sugar.

The quantity of food you're eating isn't all that high. It's more about what you are eating I think.

Re: calorie counters-- small girl, big eater

I agree with the above poster. Eating more veggies and fruit would prob help, as well as lower fat options. For instance, on your day 2 dinner, could you do something like this:
2 corn tortillas, cut into quarters, baked yourself into chips with some cooking spray
Salsa
A small amount of shredded cheese (1 oz or less)
Taco meat and veggies (and/or beans)
1/4 avocado
You could bulk it up with something like a mexican slaw recipe

This would be a pretty similar meal, but would be significantly fewer calories.

Main idea is to eat things that are less calorie dense, but will still fill you up.

For me, I will sometimes make pasta and sauce, but instead of eating a ton of pasta, just have a little, and bulk it up with spaghetti squash. This way I can eat tons of food, for very few calories.

Also, have you thought about doing something other than simple calorie counting? For weight loss, I love WW. The plan emphasizes good nutrition and foods that are not energy dense. May help you to feel less hungry.

GL!

Re: calorie counters-- small girl, big eater

I noticed you didn't have a lot of vegetables in your list. That can help with getting more food in without too many more calories.

A cup of broccoli only has about 30 calories & is very filling.

Chicken soup usually has only about 100 calories per cup. Brothy soups like that, or even a salad, can help you feel full, so they you can eat less of the heavier stuff like cheese. I like to eat soup & then a salad with "stuff" in it (avocado, eggs, tuna or beans)

I also found it easier to work my way down, instead of just starting with the recommended #. If you have been maintaining & not gaining, just record what you normally eating & see how many calories you have been eating & then reduce from there. It may take longer, but for me, it was easier to maintain b/c I wouldn't get super hungry by going from 2000 to 1400 overnight.

Also, I guideline I read once was to eat 300 for breakfast, 400 for lunch, 500 for dinner and two 75 calorie snacks, and one 100 calorie snack--this was a 1450 calorie diet--but it could be a good start if you are eating 1700 now.

I found it a good guideline for me, so I didn't end up at the end of the say with hardly any calories left for dinner.

ETA-snack suggestions

and the diet I was referring to. I don't follow this exactly, but it gave me some good ideas.

Dr.Oz energy diet

Message edited 1/9/2014 12:24:23 PM.

Re: calorie counters-- small girl, big eater

I agree with everyone else, a lot more veggies!

Use the "my plate" (1/2 of your plate can be veggies for each meal) as a guide.

Also, I don't see a lot of protein aside from cheese. 1/4 of plate should be protein. Nuts and beans will keep you full longer.

Snacks should include veggies as well.

Cruciferous (cauliflower, broccoli, brussel sprouts) tend to fill me up more.

One way to get more veggies and nutrition and avoid snacks is to split your meals. So make a huge salad and eat half at lunch, half for your snack when you feel hungry again.

Also what kind of excercise are you doing?

I'm less than 5 feet tall and have a very good appetite so I can relate!

Message edited 1/9/2014 1:09:41 PM.

Re: calorie counters-- small girl, big eater

The food you had on day 1 was calorie dense. 1200 calories a day worth of food that doesn't have enough fiber and protein is not better than a 1500 cal per day worth of food that includes healthy fats, vegetables, and protein. Sometimes your body needs more than 1200 cal a day in order to efficiently burn calories. I love to eat too and I don't think a 1200 cal diet would work for me in the long run. I know you are trying to lose weight rather than maintan but instead of focusing on sticking to 1200 cal a day, add foods that are filling and low in calories like salads, steamed/broiled veggies, and some protein. Some days you may go over but you won't be starving and will have more energy to excercise. Don't cut out foods you love completely though. GL.

calorie counters-- small girl, big eater

For me, I never focus on the calories, only the nutrient density. This means I choose foods that give the most to my body based on micronutrient content. I focus on veggies galore, fruits ( especially lower sugar fruits like apples / berries ) and healthy fats. I have found that healthy fats in moderation are so important. Nuts, seeds, avocados, coconut butter, nut butters etc. I'd give things like the chips and fruit snacks the heave ho and replace them with veggies or some good fats. Add beans and lentils, they are so filling. Also, your breakfast won't keep you full. Cereals are pretty calorically empty. Why not try eggs with veggies mixed in or a big smoothie ? Or oatmeal with chia seeds and a little coconut oil? Good luck !

calorie counters-- small girl, big eater

You need to change what you are eating. I would go to fruits and veggies and cut out things like the chips, packaged snacks and I would even cut out cereal and make and egg and have veggies and fruit with it.

Re: calorie counters-- small girl, big eater

Re: calorie counters-- small girl, big eater

Have you considered primal? It seems to fit with the foods you like

Re: calorie counters-- small girl, big eater

Re: calorie counters-- small girl, big eater

I'm the same height and I am starving on 1200 calories!!!

But, I do try to eat protein rich foods to keep me fuller and as the other ladies suggested, add more vegetables. They are very low in calories and filling.

For breakfast, I generally have some kind of eggs. I make veggie omelettes with cheese all the time and they are only around 300 calories.

For lunch, I have a huge salad with lots of veggies and a small piece of protein.

Dinner varies but also lots of veggies, small piece of protein.

You can add me as a friend on MFP if you want to see my food diary or just need support/motivation! I can certainly use some.

Re: calorie counters-- small girl, big eater

I'm 4'11 and can't imagine eating that little! I have a large build and weigh about 110 lbs. 1200 is very very few calories if you're exercising. I agree with someone of this thread that mentioned primal or paleo. That way of eating may work for you.

Re: calorie counters-- small girl, big eater

If you told MyFitnessPal that you wanted to lose weight, and it told you to eat 1200 calories, then the deficit is already built in. How fast did you say you want to lose? If you said 1 lb. per week, then it calculated in a 500 calorie deficit for you. So if you then don't eat your exercise calories, you're increasing the deficit past 500, which isn't the ideal way to diet. Eat your exercise calories, and you'll still be at a 1lb. per week deficit.

ETA I agree with everything else people said: try to eat more food that's lower in calorie, instead of saving calories to eat smaller amounts of high calorie foods. That always made me feel less deprived. Also, considering how small you are and how few calories you're given, I would change your plan to lose 1/2 a pound per week, which will give you an extra 250 calories per week. It might go a little slower, but at least it would be tolerable.

Message edited 1/19/2014 6:48:20 AM.

Re: calorie counters-- small girl, big eater

Agreed...you need bulk with minimal calories, veggies. Try these FILLING meals:


Bfast can be light but not insulin spiking ...2 eggs, spinach. or fruit and almonds. NO sugar or refined flours is best...have 1 slice of ezeikel toast if you need it.

Make lunch HUGE:
shredded cabbage (A LOT, 4-5 cups) with 2T home made dressing (its just healthier than store bought...use a full fat vinaigrette with evoo), add any fresh chopped veggies you like, with 4oz lean meat OR a hard boiled egg
or
spring mix salad (as much as you want 4-5 cups maybe?) 2T homemade dressing, any fresh chopped veggies, 1/4cup pumpkin seeds OR 4oz protein OR a hard boiled egg

like that

Dinner should be lean protein and veggies...as many veggies as you want till your busting out ..with 1-2T of olive oil.

My tip: If you focus on a strict plan like this for a short term period, like 3 weeks, it makes it feel do-able. It should be just enough time to form new healthier habits for change. Stick to a strict plan for a short period of time, watch it work, and then see if you want to go back to your old ways! Fat loss can work when you focus strictly on it for a short period of time...just long enough to form new habits.

another tip: when you consistently give your body the nutrients it needs, you stop craving sugar and junk. you will begin to then crave fruit, veggies and protein...= weightloss. Consistency is key! 21 days, try it!!!

Message edited 1/28/2014 1:44:19 PM.

Re: calorie counters-- small girl, big eater