Weight Loss

Hi, everyone. I have been a member of this site for a while and have ready many posts, etc. about upping calories to help w/a plateau.

To be honest, I am scared to do it, but I really want to try. I eat very healthfully (wheat bread, brown rice, veggies, fruits, lean protein- NEVER fry anything,  low-fat or ff dairy, etc.) and I exercise 4-5 times per week (spin, running, kickboxing, elliptical). I have recently started to up my cardio (more intensity), however, my calories have not increased. I usually end my work day @ 700-800 calories, go to the gym and burn @ 500-600, then have a small dinner b/c I hate to have a big meal too late.

Point is, I know upping calories will probably help my body get moving a bit. I ate too little for a long time in HS, and I am pretty sure I jacked up my metabolisim then...

If you have a moment, can you provide sound, sturdy advice to how I may up my cals in a healthy, gradual way? I really am a smart eater, love eating healthfully and taking care of myself. I just know I could lose @ 10lbs and still be very healthy. BTW, I am 29 (in 1 month), 5'4", and currently bt 132-134lbs.

Thank you!

You should try to up your calories by one hundred every week, or more if you feel comfortable with it.  Maybe try and lessen your gym work outs too.  Women should never eat less than 1200 net calories (calories eaten minus those burned off by additional exercise).  Use the tools on this site to calculate how much you should eat to maintain your weight.

mcrouch, your story sounds like mine! i want to up my calories too a bit, but im scared to do it too much! also i'm 5'3" and 133-135. i was thinking by adding in maybe an extra piece of fruit here and there and doubling up on the veggies at dinner. i like to have small dinners too since i worked so hard at the gym before.

 thanks gadzooks for the tips! say if i were eating 1400 cals a day, the next day i should eat 1500 cals for an entire week and the next week eat 1600 cals? that seems like a lot but i could just be confused! any other advice would really help!

I know it- I start to feel like I am over eating...I feel like saying 'if i am not this hungry, why am I stuffing myself?". But, laphipps, that sounds like a good idea...add an extra apple, banana, etc...wheat toast, low fat cheese...something. I am going to try to make it a goal to end the day w/1200...AFTER exercise even...

I think people get confused with the eating back after excercise concept.  You DON'T want to end with a net of 1200.  That is the wrong language to use. That would mean you would have a surplus of 1200 cals at the end of the day.  Just take what you burn subtract 500-1000 and that's what you eat.

Hi, Liz- thanks. When you say take what I burn, do you mean by using the calculator? Not trying to sound silly, I just can't quite get this right I feel like and I really want to move off of the plateau...I appreciate the responses, guys.

Another way to add calories through a small snack is through a serving of nuts, cheese or peanut butter - all high calorie foods, but good for you in small amounts! It's an easy way to add 100-200 calories to your diet.

A few brazil nuts or a couple of tablespoons of sunflower or pumpkin seeds also make up 100 calories. They have good fats.

Other favorites: 20 grams of dark chocolate (Lindt 85%), a banana, a pomegranate or 4 dates

I believe the absolute lower limit is 1200 for a woman, but you should shoot for between a 500-1000 calorie deficit to keep the engine running well.

Try eating some brown rice.  That might do the trick.  Nuts are a good idea too.

Yes,  determine what your total burn is for the day (including all your excercise) and subtract 500-1000 cals.  Because you don't have much to lose you will not be able to sustain an extremely large deficit without losing muscle.  I have similar stats, I'm 22, 5'4 138lbs (about 20%bf)  I can only have about 700-800 cal deficit before I start to lose muscle.  I weight train 3x/wk spin 1-2 times/wk, horseback ride, and use the elliptical on days I do not spin or ride.  I burn anywhere from 1800(sedentary)-2700 cals and consume 1400-2000 depending on my burn.

I noticed you did not mention any weight training, while spinning and kickboxing my provide some resistance training, you really need to pick up some weights.  This will ensure that you keep the muscle you have while losing fat. 

Awesome- thanks everyone! I do lift some, but not on a regular schedule. I am going to calculate my cals as suggested and get on a more regimented weight routine...thanks!!