What Should I do

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Wellness5

Joined: Mar 17
Posts: 18

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Posted: 10 Mar 2017, 08:14
Hello,
This is my first time posting on fatsecret. Recently, I have been researching a lot and I believe that my current calorie intact is too low for maintenance. Currently my RDI is 2100 but I only eat 800-100 calories at 44kg. According to the blogger "Sweat Like A Pig" I should just automatically increase to 1500 because of being so low...after that it would be more of a gradual increase. Just wondering what anyone's thoughts on this are...I am not looking to gain weight (5kg at most) and I don't really want to be bloated (I am a dance teacher so spend a lot of time in front of mirrors lol) but I know it is unhealthy to eat this little.
Any advice would be appreciated. Thank you.
Jean Mc

Joined: Nov 11
Posts: 137

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Posted: 13 Mar 2017, 16:56
Hi Wellness5,

If you are recording your food and exercise daily and have entered your height and weight correctly you should be able to work out your daily calorie intake.

Check your resting and sleeping calorie use. That's your basic daily food intake allowance. If you do additional exercise - add those calories on to your food intake.

If you eat less than resting, sleeping and exercise calories combined you'll continue to lose weight - more and you'll put on weight.
'til the bridge you will need be formed. 'til the ductile anchor hold. 'til the gossamer thread you fling catch somewhere - oh my soul". Walt Whitman - 'The Noiseless Patient Spider'
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 14 Mar 2017, 12:11
Okay. Thank you for your response, but it was not very helpful. I did estimate my calorie burn according to Fat Secret and it comes out to 2100 calories, my problem? I am already barely eating half of that. I know I should increase BUT I don't want to be packing on pounds, basically how should I reverse diet? I hope this made it a bit more clear.
mummydee

Joined: Feb 10
Posts: 2,916

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Posted: 14 Mar 2017, 15:19
FS is known for being on the high side of the calorie calculations, try calculator.net and see what it gives you
Personally I think its more important as to what you're eating. Are you hungry, are you eating enough nutritious foods to keep you healthy.
Its sounds like you have a good metabolism and if you're not losing weight at that intake and are maintaining then why is it necessary to go up to some number computed by a program that doesn't really know you.
If you really want to up your intake then log your food in daily. Slowly add in some healthy choices to bring your calorie count up slowly and see how your body reacts to what you ate.
There is so much more to this question and without knowing your health and age and history, it's hard for anyone to give you detailed advice.
I would go slowly and see how you respond to the added food, say 100 cals at a time and go from there.
If it is a plant, eat it, if it comes from a plant, don't!
Jean Mc

Joined: Nov 11
Posts: 137

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Posted: 14 Mar 2017, 16:12
You won't pack on pounds if you eat less than you use - and you might find life more enjoyable.
'til the bridge you will need be formed. 'til the ductile anchor hold. 'til the gossamer thread you fling catch somewhere - oh my soul". Walt Whitman - 'The Noiseless Patient Spider'
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 14 Mar 2017, 19:43
So, I should just increase from 800 to 1500? This is the goal calorie net gave me. Should I jump to 1200 slowly or quickly?
I am 18 and good health. Just not hungry most of the time...too busy studying lol.
AKRSAR

Joined: Jul 14
Posts: 148

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Posted: 14 Mar 2017, 21:42
I would ask your doctor, they will have all sorts of resourses for you. Try going gradual if you maintain your weight at what you eat now you may not need to increase it much. The foods you add could include muesli which is surprising how high in calories that is but high in natural goodness. Eats healthy foods, nuts and dry fruit would be a great way to add nutrients and calories. The benefit of increasing your intake little by little would be to avoid bloating which is uncomfy at any weight plus your body will respond and you can "read" the outcome and adjust it using your intuition. Its great that someone so young is taking the step to he healthy and good luck XX
Deebles73

Joined: Jan 17
Posts: 3

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Posted: 15 Mar 2017, 21:18
Try an online calculator (for teens) and find your BMR - Basal Metabolic Rate. That's the minimum amount of calories your body needs to survive. It's usually between 1400-1600 for most adults. Under 21 you burn a lot more calories, because your body is still growing (ie: more energy needed).

You could try this one: http://www.fit-bits.com.au/calculators/bmr/

A simplistic guide for calorie intake is as follows:
Eat less than you burn: 200-500 calories under what you burn in a day.

Record your activity level, sedentary plus exercise is the easiest way, to get your total daily energy expenditure (TDEE).
Record (or plan) what you eat during the day. Make sure the calorie intake is OVER the BMR and UNDER the TDEE. You'll find you've got a lot more calories than you think, but the effects are worth it.

Give it a few weeks - if you've been under eating, you may have a little weight gain to begin with, but it will balance out and start to drop soon enough. I lost over 20kg this way. I've since put it back on and now need to do it again, but I'm sure your clever enough not to fall for that silly mistake. Smile

Hope this helps you.

Deebles.
coachlen

Joined: Apr 17
Posts: 2

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Posted: 24 Apr 2017, 23:26
Do you know what your resting metabolic rate is? this will tell you where you should begin to look at how many calories you need just to maintain your body caloric level. From there input other factors such as age, gender, activities, exercise levels, etc...
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 25 Apr 2017, 05:44
My RMR is 1562...but I don't see how that could be if I currently eat around 800 cal...
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 25 Apr 2017, 06:41
Yes, I really do eat that little (800-1000) and I know it is not healthy...I started lowering my calories when I was trying to "cleanse" my diet and ended up going overboard. My question is how do I raise my calories now without gaining a lot of weight (5kg at most) and reducing bloating...because I am sure that I have messed up my metabolism somewhat.
I don't have a working scale, so I rely on a measurement chart to estimate my weight which is about 44kg and I am 67"
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 25 Apr 2017, 07:11
Thank you, it does help. I would, ideally, like to work with a dietitian...but I am unable to financially, do you have a recommendation for a specific calorie amount to start out with?
If you look at my food log, that is pretty much what I like to eat...
Steven Lloyd

Joined: Jul 15
Posts: 104

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Posted: 25 May 2017, 14:15
Try 1300 - 1650 cal/day to start and adjust up or down based on measurement results after a week (or two). Sounds like you are fairly active and at your age this should't be an excessive amount of calories to start with. Be careful and account for "hidden" calories (condiments, beverages, alcohol, etc). If money wasn't tight I would recommend investing in a HR based activity monitor...that will give you a better idea of what your relative calorie expenditures are on a daily, weekly, monthly basis.
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 25 May 2017, 15:31
Okay. I am still working up to that amount and really concerned I am going to start ballooning up...but I just can't think like that!
I don't really use condiments, I only drink water, and alcohol is out of the question so I do not have too many "hidden calories" unless you count all the almonds I have trying NOT to count...lol
What is an HR based activity monitor? Ideally I would go to a dietitian but I am on my own for now...Thank you for your help.
Ravantar

Joined: May 17
Posts: 1

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Posted: 26 May 2017, 07:00
Wellness5, I don't like breaking it to you, but you seem to be seriously underweight. At 67" (170cm) you should weigh around 55 kg at least. (http://www.nhs.uk/livewell/loseweight/pages/height-weight-chart.aspx) Since you are a dance teacher you have significantly more muscle mass than average. Meaning that you should be closer to 68-70kg to have a healthy amount of bodyfat.
As being seriously underweight is a significant health risk and reduces functioning I advice to:
Get a scale, borrow one, weigh at a friends place, whatever and get your actual weight. (With your level of exercise the table you currently use of determine your weight it probably off.)
Second, aggressively start gaining weight until you confirm on a scale that you weigh 60 kg or more. That would get you into the 'normal/healty'-zone albeit on the thin side, for averagely active people. I'd advise to go for 70 kg instead.
At a dance-academy (codarts) they advice a daily intake of 2500 kcal for their female students, each and everyone of them was fit.

As for 'hidden calories': the fake juice in the supermarket can contain more calories than normal coca cola and I hardly feel it. (and tastes better IMHO) And by all means, eat more almonds. Nuts are quite healthy.
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 29 May 2017, 07:30
Thank you for your reply.
Not one for excuses, but my family is naturally of slender build so it is a bit more normal to be a little underweight...that said, my weight is too low but I want to take it a step at a time.
I follow the "recommended" guidelines of eating when hungry and stopping when full, but I am trying to increase my intake as currently 1200 is not really enough (I love fruits and veggies so, though I eat a good amount of those, it is not really calorie dense). My GW is 49kg, from there I will see how I feel and if I need to gain more...but from now I am looking to gain about 5kg.

Love nuts! I will keep eating those too...thank you for your help!
Kris AZ

Joined: Feb 14
Posts: 78

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Posted: 29 May 2017, 09:24
What if you up your intake to 1200 to every other day? Seems to me your metabolism should be working in high drive since you are so young and dancing? You will gain weight if you up your calorie intake, however, it isn't about just weight, it's muscle instead of fat on you! Any chance of an eating disorder or body image issues? Have you been to your family doctor? Do you still have periods? If you are healthy then I don't see an issue.

I was bulimic for 20 years and I still hate what I see in the mirror, no matter how low I can get myself which isn't too low. I've been to countless therapists and all I seem to do is tell them about my week, we never really get to what's behind all my crap. It's like I'm supposed to know how to tell them to help me?
Kris

There but for the Grace of God go I.

Don't stop believin'.... Hold on to that feelin'....

"Sweat is fat crying"

"Everytime you eat or drink you are either feeding disease or fighting it"
seywut11

Joined: May 17
Posts: 1

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Posted: 29 May 2017, 10:04
Just by looking at your food entry, I suggest you to try eating what you normally eat for dinner for lunch, and lunch for dinner. It is important to eat lunch an hour or two later than the normal routine so you'd get hungry and eat more, and not go too hungry for dinner time. Eating a large dinner definitely will make you bloat, so I recommend you to eat more during the day.
I also noticed that there's relatively high sugar (fructose&sucrose) consumption.I highly, HIGHLY recommend you to throw in more protein into your diet,and throw out all the extra sugar. Fructose indigestion is probably the main reason why you are feeling bloated.
May I ask why you choose to eat certain food for breakfast and lunch? Is it to keep your body light for dance? I have to know the reason behind your food choices and brief outline of your daily routine to help you.
Wellness5

Joined: Mar 17
Posts: 18

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Posted: 29 May 2017, 13:24
Are you saying that I eat a lot of fruit (fructose)? I don't feel bloated most of the time...I just know it can be a side effect of increasing calories so I don't want to really experience it!
I want to keep my body healthy and fit for dance...sometimes I can't eat certain foods because they make me feel too "heavy" when dancing. As for all the yogurt bowl..I love fruit and yogurt that is why I eat it. Due to my families schedule I normally eat lunch around 3:00 and dinner around 9:00...but I don't usually go to bed until about 11...going to bed full doesn't really bother me...it is only in the day when I am moving about that I don't want to feel bloated.
I don't demonize foods...but eating simple carbs does not always work very well for my body so I don't eat the normal breakfast foods (i.e pastries, cereals etc.) and try to stick to more natural foods.
I have thought of eating more protein but I normally only eat meat for dinner unless it is a can of salmon...frankly I haven't been craving protein...just peanut butter and cheese the past three days! lol
I hope this helps.
Thanks!
Trucker...

Joined: Apr 17
Posts: 31

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Posted: 06 Jun 2017, 15:41
Try www.DrBerg.com. He can take your body type and your weight goals and make recommendation based upon your input to help you reach your goals. He has a webinar coming up soon. https://www.drberg.com/main/webinarsignup?webinar_id=12&utm_source=facebook&utm_medium=paid&utm_campaign=conversion



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