Too few calories??

[proverbs31]

Do you gain weight by eating too few calories? I'm having a hard time just losing one pound...wondering if I'm not eating enough. According to Fitbit, I'm usually 900 calories under what I'm "allowed" by the end of the day (that's included my calories burned). I find it hard to eat as many calories as it says I'm allowed! I eat gluten-free as much as possible and don't eat much bread (maybe splurge on pizza or some other bread item once a week). I keep my portion sizes small if it's something not very healthy. I drink 8-9 cups of water and no soda (maybe one can a week).

For exercising I try to do a cardio workout for 30 minutes (usually a Leslie Sansone 3 mile walk or treadmill walking around 4.5 MPH) and then maybe another slow (3-3.5 MPH) 2 miles on the treadmill later in the day to help with my step goal. I have 8 pound dumbbells that I use every other day for only about 5 minutes and then 5 lb ankle weights that I use for maybe another 5-8 minutes every other day.

If I need to up my calories should I do it by eating more fruits and veggies or maybe something with higher protein?? Would it help to add some good carbs into my "diet"? I'm trying to just do an "everything in moderation" diet as opposed to a "fad" diet. I'm 5'9'' and at 165 lbs. I usually maintain my weight between 150-155 so I know that trying to lost 10-15 pounds shouldn't be impossible. I'm trying to figure out what will work for my body to lose that. Any ideas or do I just need to be patient and keep doing what I'm doing?

[Heybales]

You don't gain weight eating too low.

What you will do eating too few though is slow your whole body down, causing you to burn up to 20% less than you would otherwise.

In addition when you cause that, you are losing muscle mass too, which further slows down your metabolism.

So now eating so little but also eating at maintenance in effect (not losing or gaining), every binge meal or day, or bad logging day eating more - is all in surplus.

And surplus goes on as fat.

So you are thinking that adding a 900 calorie deficit to whatever deficit you already selected is a good thing? Let me guess, you selected 2 lbs weekly? Bad idea.

Why don't you just stop eating then and get it over with?

Whatever reasons you come up with - there are more and worse you must not be aware of.

So how did you ever gain weight if you can't eat that much?

I think you can figure it out - eat more fat, eat more calorie dense food - your body isn't happy with you eating probably less than 1/2 what it would like.

For the last 10-15 lbs, you really need to set your weight loss goal to 1/2 lb weekly, or 250 cal deficit.

Then meet your eating goal. You are doing NO exercise that will tell your body to retain muscle mass - you are just making it easier to gain later, and harder to lose again. The perfect recipe for yo-yo dieting your life away.

And you need fat for hormones too.

0.35 g per lb of weight for fat. 0.82 g per lb of weight for protein. Carbs get the rest.

Start eating 100 more daily for a week at a time, figure out where to put it.

Week after week get your calorie level up to a more reasonable level.

Get a healthy body back. A healthy body is willing to lose fat. Unhealthy looses muscle, and maybe no weight.

This doesn't have to happen by taking an aggressive deficit.

[au_naturale]

You seem to be pretty active. I too have the issue of too few calories.  What helps me is eating every 2 or 3 hours. I try to prepack my snacks to make it easier for myself. Even if it is just grabbing a cereal bar or a iece of fruit. Your body will eventually, like clockwork , feel hungry every 2 hours. You have begun to train your metabolism. Depending on how long you have been doing that routine, you may need to step your workouts up a knotch. Your body may be used to your routine.

[waze]

Every body is different, and they have to find what works for them and their body. However, if you restrict yourself too much, your metabolism will slow because your body thinks you are starving and has to retain mass. I lost 50 lbs. over a 3 year period. Fast weight loss for me just means the pounds come back and bring friends with them. Moderation is good. Try eating a protein with each meal, including two snacks a day. Protein will make you feel full, and it takes your body longer to process. For me, 1000 cals. below is way to low, but you need to figure out the best for your own body. Try increasing your intake a little at a time. Change what you eat and how you exercise so your body has to adjust to the change. Good luck!

[josephz2va]

The quality of the food is key. Foods you shouldn't eat to stay away from would be like going to Pizza Hut, McD's, etc. Foods you should eat is generally recommended by a dietitian or a body builder. Most foods they would recommend will be Foods that build lean muscle. If you're looking to exercise control, one way is to visit a dietitian such as Jenny Craig that has prepped meals and you just have to put your credit cards away and exercise hunger control.

Hunger control is key. If you need to eat, eat an apple or banana. But control your hunger through the day. Avoiding pastries, sugary snacks, Subway Sandwiches (Jared's diet doesn't work), and "Powerbar" snacks are key to weight loss.

[ChaelAZ]

Good article I share often that explains caloric deficit, "starvation mode", and more. Give you a firm answer for how to lose weight.

Why Am I Not Losing Weight: 11 Reasons You’re Failing To Lose Fat

TLDR is:

Makre sure you have calculate TDEE - 20% correctly, or set your Fitbit right.

Make sure you log everything, and log it correctly.

Make sure you don't overestimate caloric burn.

Do this consistenly every day over time.