I seem to be eating less than my RMR and then work out on top of that. This is just what I eat in a typical day. I seem to be around 500 short each day of my RMR which is around 1580. I just don't know what to do. My goal is to lose weight and I'm allowed over 1600 calories/day. How much should I be eating to lose weight while working out and burning 300-400 calories/day. I try to workout at least 5 days per week. I've been working out since beginning of Jan on a regular basis and have struggled to lose around 3 pounds. I used to be able to eat better and/or workout and lose about 2/week in the beginning. I'm scared to eat more if I don't NEED to b/c I eat healthy. If I need to add are there any suggestions in what I can add to get 500-600 more calories that is healthy? Thanks!
What you describe is fairly typical of someone who is starting out on a weight loss program and believing that since too much food was likely a culprit in gaining weight less and less food is better when trying to lose weight. Well, to a degree that is right, but the RMR is there for a reason.
You need to eat more. Right now your body is in a starvation mode and is likely to be using protein sources (muscle) to fuel your activities. It doesn't matter if your food choices are helthy or not, if you're not eating enough of them you are burning the wrong type of body tissue. By following the directions under the nutrition section you should be able to see what foods you could add to gain the missing calories.
You ask what foods to add, the answer is very personalized and actually needs to be asked to a nutritionist. But in a very generalized sense the foods should be ones you like and can sustain. Do not treat this as a temporary diet, this is a lifestyle change.
4 years ago
You need to always stay above your RMR. If you don't, then your body will hold onto everything it has, and you will not lose weight. On the days that you exercise, you will need to consume more calories so that way you are giving your body the fuel it needs for the workouts. Try to add some healthy snacks in during the day. Almonds are a good way to get a few extra calories, or a little peanut butter on an apple or banana.
4 years ago
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