Help with rethinking daily calorie requirements

[kellymom]

Okay, I know this is a subject that everyone likes to debate, but I'd love some tips from those of you who've successfully figured out what your requirements are and leaned out (fat loss, not necessarily weight) by eating more than you would have thought.

Normally I restrict myself to under 1400 calories when I'm trying to "diet"--and have managed to put on 12 lbs since January. I've never been this big as far as clothes go, and I can't fit in to a lot of my stuff.

Today at my gym I had a Metabolic Assesment Profile, a scientific test with masks and computers and whatnot, that spells out your heart rate zones, caloric burn rate, ratio of calories burned from fat vs. sugar, VO2 max, etc. Good news is that Cathe and my favorite group instructor have GREATLY improved my burn rate and the amount of fat I burn. Huge improvement over a year ago! However, it became obvious to me that I am not eating to fuel my workouts and lifestyle and have probably tricked my body into storing fat. It's just so hard to get my head to understand that I may need to eat MORE to gradually get the fat off. Terrifying, really!

So, after all that rambling , my question is this--How do I up my calories over time to where they need to be, and what should I expect to happen while I do that? And when will I know when I've got it right?

Sorry this is so long! Thanks for any advice.

Kelly

Oh--in case it makes a real difference in any suggestions, I'm 5ft. 4in, 140lbs, and work out 6 days a week for anywhere from 45 min. to 1 1/2 hrs. I burn 2500-3000 cals a week in exercise, and beyond that it's just housework, errands, cooking, sitting at the computer ....

 

[mbcatac7]

I suggest looking into Burn The Fat Feed The Muscle ebook. Has alot of great info. If you do a search in these forums for BFFM you will find alot.
Billie TX

 

[dorothyrd]

I am 5-4 and at 140, I was in a size 6, which was plenty small for me and my muscle mass. How small do you want to go? Perhaps you are expecting to be too small?

 

[debbydarestobefit]

Couple of other statistics that may be important: what's your %bodyfat and LBM? What's your age?

I just finished BFFM book. There is some advice in there on how to gradually increase your caloric intake, and, you may be exercising too much (which you've already surmised). You will need to regularly keep track of your %bodyfat and Lean Body Mass as you make adjustments.

The assessment you rec'd sounds interesting. Deb

 

[kellymom]

I'll turn 30 in February. Woohoo

I am definitley not trying to be too small--my expanding waistline in the mirror is proof of that. Back when I was at 130 lbs I had a bf of about 17%-20% according to the caliper assesment by a pt at my gym. Haven't had it done recently, but it's only gone up from there!

Basically what I'm looking for is some advice on how to eat more calories without freaking myself out. I think what happened is that my increased exercise changed the way my body used to react to "dieting" when I was younger-but I don't know how to do it any other way. Just want to know what to expect so I can mentally prepare for upping calories.

Is BFFM only available in ebook form?

Thanks for all the replies!

Kelly

 

[aschendell]

First of all, let me say, I am no nutritionist! If you have one available at your gym, you may want to think about setting up an appointment. My best advice...is to add more lean protein to your diet. I think with the amount you are exercising and the lack of calories you are taking in, your body is probably in starvation mode. I have no idea what your calorie intake or what your diet includes now, but easy, good calories to add would be lean protein. I would also recommend BFFM. A great book with lots of info.

Good luck in your goals!

Debra

we do not remember days....
we remember moments
--Cesare Pavese

http://www.picturetrail.com/aschendell

 

[dorothyrd]

17-20% is very lean for a woman. Still if you have a tendency to gain in the waist, I can see how you might be concerned with an extra 10 that went to your waist.

This website shows bodyfat percentages. You are probably still in the
fitness category.

http://www.healthchecksystems.com/bodyfat.htm

One thing I have been doing lately that has allowed me to lose 8 pounds in a month is eating 6 smaller meals so that my blood sugar does not waiver a lot. This has been helpful for my heavy work-out schedule, in which I usually do 2 1 hour sessions a day, split between morning and evening. I surmise I am eating at least 1500 calories and upwards to 1800 if I chose a higher calorie food. I don't know because I am using an exchange system, counting so many servings of protein, starch, fruits, veggies and dairy and dividing it up into 6 mini meals. I have not been hungry, have lost inches and pounds steadily(not as much on my waist, but then I am going to be 46 this week), and I feel good, because the list of foods I chose from are all whole grains, fresh fruits and veggies, limiting sugar and salt.

So if you are going to add calories, you might consider the mini meal approach. It sort of feels like you eat all the time, but it is not huge meals, and it does help with the workouts.

 

[LeanneM]

>One thing I have been doing lately that has allowed me to lose
>8 pounds in a month is eating 6 smaller meals so that my blood
>sugar does not waiver a lot. This has been helpful for my
>heavy work-out schedule, in which I usually do 2 1 hour
>sessions a day, split between morning and evening. I surmise
>I am eating at least 1500 calories and upwards to 1800 if I
>chose a higher calorie food. I don't know because I am using
>an exchange system, counting so many servings of protein,
>starch, fruits, veggies and dairy and dividing it up into 6
>mini meals. I have not been hungry, have lost inches and
>pounds steadily(not as much on my waist, but then I am going
>to be 46 this week), and I feel good, because the list of
>foods I chose from are all whole grains, fresh fruits and
>veggies, limiting sugar and salt.
>


Hi dorothyrd,

Can I ask if you've been using any particular book or system to get ideas about the mini-meals? It sounds like you've had great results in just a month!

LeanneM

 

[Rose11]

We're almost the same height and age. I'm 5'4 1/2" (can't forget that half!) and I turn 29 in October. You need to go to a specialist (if it is a doctor much better) so they can figure out how much you should weigh for your frame size (small, medium, or large). I thought I was a medium to large frame all my life because I'm pear shaped, but I learned that I'm a small frame and for my frame size and height the ideal body weight range that my doctor gave me is 123-135. I carry most of my weight in my lower body and I exercise a lot so to avoid joint problems he told me that I should go lower in that range to about 125. Let me tell you that I'm still trying to get below the 130's but it's sooooooo hard.

The book that really helped me figure out calorie amounts was the 3 Hour Diet by Jorge Cruise. He has a new recipe book out and I checked it out the other day at Borders. It is definitely on my wish list. I've been following that plan since Jan 06. It's not a "diet", it just teaches you how to eat and I've never deprived myself of anything I just know how much is enough. The only thing is that when I started I needed to increase the calorie intake a little bit because I am very active. With his plan people eat around 1,500 cals a day. I also learned that I can't eat the same amount of calories every day and on every meal. Some days I feel hungrier than others and I adjust my calories accordingly. I recently started a journal to keep track of my daily caloric intake and so far it is working great. I eat 3 full meals that are 400-500 cals each (those days when I exercise I definitely go closer or a little bit over 500 in at least one full meal). I also eat 3 snacks that are around 100 cals each (but sometimes if that is not enough I can go up to 150 in one of the snacks, usually a post workout snack). So that would make my daily caloric intake 1,500-1,850 cals. To be honest I never eat 1,500 cals unless it is a rest day and even still I can go a bit higher than that. I'd say I always stay close to around 1,800 cals a day on workout days. Some people are not calorie counters, but it seems that you are so this probably might work for you. Also remember that you can make your daily caloric intake eating almost anything, but it's better to make wiser food choices and have some cheat days a couple of times a month instead of doing the opposite. Like some people suggested, a good nutritionist can help you with those choices. This reply turned out to be quite long, but I hope it helps. I've been stuck on the lower 130's for awhile, but I'm hoping that now that I started a journal I can finally reach the goal that my doctor set for me. I have tons of problems with my joints (and recently with my lower back and disks) so I don't want to lose weights for looks I just want to reach my goal weight to decrease pain.


Edited to add: People listen to their bodies when they exercise but they should also do it when they eat. Some days I say my breakfast is going to be around 425 and when I eat 425 cals I'm still hungry so I go a bit higher than that. It's important to listen to your body so you know when to stop if you're full and satisfied and when to eat a little bit more if you're still hungry.

 

[dorothyrd]

Yes, I have been using LA Weight Loss. When I went there, I was going to walk out if it was prepackaged stuff. Instead I found that they advocate a very strict diet of whole foods, fresh foods, low salt, low sugar, low fat. I follow their recommendations on combining different foods, and it really seems to work. If you are familiar with Weight Watcher's Core plan, the food lists are very similar, except there is no weekly points to spend on junky foods as there is with WW. Junky food just plain and simply is not on the plan. They have different plans and they put me on a plan for an extremely active person. My portion sizes on protein are larger than someone's plan that is less active and I think I get one more starch serving a day as well.

I thought that I would struggle with not having a treat every now and then, but they do advocate their protein bars. You can have a plan without them, but I use them, and they have helped with sweet cravings and since they are protein, with hunger as well, but honestly, the past couple of weeks, cravings have not even been an issue.

It does take a lot more time and planning. I just packed my breakfast, mid morning snack, lunch and mid afternoon snack tonight, so I can get out of the house on time for 6 am Bootcamp class. I have been cooking a lot more, and trying different recipes out, which I am not big on cooking, so big change.

This is something a person can do on their own, but I think it would help to have someone knowledgable in nutrition to outline the proper amount of each type of food and help divide it up. I have been on this a month and still sit with my materials open each night, reviewing to plan the next day.

Oh and water is a biggie. 64 ounces of water a day, and more on the real hot days.

Since this is a prepayment type thing, I am not sure it would work for everyone, as you really have to commit for a year, but I got in on a sale, and in investigating, it was a good deal, and since I have fought my weight all my life, and currently let 20 creep back on, I know that in a year, I will still have to be a concious eater, it just has to be a part of me if I want to be a healthy weight.

 

[kellymom]

Thank you, Rose11--that was really helpful to me. I am a pear, too, and my hips and thighs are not so hot right now. I really loved hearing what you had to say, and it jives exactly with what I've been researching.

And thank you, everyone! How awesome is that there's a place we can ask these questions and get answers from smart people?!

BTW, I'm going to get a different assesment at my gym, the Resting Metabolic Rate test, which measures with masks and computers again, and find out EXACTLY my resting metabolism. I'll let you all know if the calorie amounts I get from that line up with what everyone seems to recommend.

Kelly