ATD: I’m hungry–can I eat more calories and still keep losing weight?

I am a 30 year old female.  I weigh 166 lbs currently after losing 15 lbs so far.  I am 5’6″ tall.  My question is how many calories a day should I be consuming.  I recently increased my workouts from 3 times a week to 5-6 times a week.  I do two 45 minute session of circuit training with my personal trainer (weights etc) along with at least 10-15 minutes of straight cardio per week.  Then I do 3-4 workouts of strictly cardio (30-60 minutes long) per week.

Previously I was eating between 1200-1500 calories per day and was losing 1-2 lbs a week.  My weight loss is slowig now and feel much more hungrier.  Would upping my calories to between 1500-1800 a day be too much?  Kristy.

Dear Kristy,

First of all, congratulations on your weight loss so far. You were on a fairly restrictive calorie level and you saw the results.

Now you are experiencing hunger because you are not giving your body all the energy it needs—and that’s how we lose weight.  so while it is uncomfortable, it’s also getting you where you want to be. Meanwhile, some foods that may keep you feeling full longer are those containing protein (lean meats, chicken and fish), fiber (vegetables and fresh fruits), and there are some good studies out lately that show nuts can really keep us feeling full for quite a while (careful with the portion size as they are high in calories–1/4 cup as a snack provides nearly 170 calories for most nuts!)

When I enter your data in our calorie calculator tool it looks like you certainly can go up to 1500-1800 calories per day and continue to lose. It will probably be just one pound a week, but it should be a level of calories you can stick with for several months.

One ironic twist to weight loss is that the less you weigh, the fewer calories your body needs. So while you can lose weight on 1800 calories easily at 180 pounds, it’s not quite as easy to do when you get down to 140 pounds and you’ll find your weight loss slowing.

Doing all the exercise you are is certainly helping to boost your metabolism. Keep up the good work, and you’ll find yourself at your goal before you know it, with a lifetime of healthy habits to keep you there for the duration!

Written by Laurie Beebe

About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a diet coach and life coach at www.mycoachlaurie.com

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