In a nutshell, for about 6 months I convinced myself that I only needed 1200-1400 calories a day to maintain my weight even though I was very active. Apparently my body adapted to this calorie range and so I maintained my weight on such a low amount, leaving me to believe that’s all I needed. But I was always cold, cranky, sore, and never had the muscle definition I wanted. After doing some research I realized I had forced my body to hold onto every calorie instead of putting the calories to good use. (Aka building muscle!)
After doing a lot of research, I decided to increase my calories to see how my metabolism and weight responded.
I know a lot of you are in the same boat so I though I would dedicate a page to some of this info!
Since then, I’ve been attempting to increase my lean muscle mass. So far I have put on 10 or so pounds of muscle, and I’m going to continue to put on much more!
Started out at 103 pounds, I weigh about 10 pounds more now with a body fat around 12-13%. I’m eating 1800-2100 cals per day.
you and me = the same <3
[Reply]
Out of curiosity, how tall are you, how old are you and how many hours on average do you work out per week?
I’ve always wondered if my fairly low calorie consumption is harming my metabolism, but then I think that I’ve maintained so long on this amount that I must just be destined for fewer calories. But I am short (5’1) and live a very sedentary life apart from my 45-60 minute workouts daily.
[Reply]
April Reply:
January 16th, 2010 at 7:06 am
Hi Kyle! I’m 19 and 5’3. You can see my workout schedule here: http://foodsofapril.com/?page_id=4202 but other than that I’m pretty sedentary too because I’m a student! I’d definitely recommend increasing your calories because I always believed I was destined to eat a low amount too. But I was wrong!
[Reply]
Hi April,
Great posts. Your recommended recipes look delightful. I am glad to see that you are a proponent of natural PB. I have blogged about this myself.
I like your metabolism boosting discussion. Have you explored how to boost your metabolism? One thing I would add is the importance of eating enough to meet your fitness goals and not under eating which leads to a lack of energy and under performance in your workout.
I discuss increasing your metabolic heart rate to burn further calories in this entry: http://tommckeown.wordpress.com/2010/01/14/how-to-burn-calories-while-doing-nothing/
[Reply]
April, please keep the page! I am so interested to see how this will benefit you! I love your example
xoxo
[Reply]
April,
I am in the same boat right now! I had to see a nutritionist this past December, who put me on a schedule to increase my caloric intake each day (I’ve gone from about 1300 to 1600 each day) as well as 2oz. of healthy fats per day. My body fat was relitivly normal (around 21%) but my cycle had almost stopped. Similar to you, I work out about 5 days per week, running long distance, sprints, and weight lifting about 3 days a week. So in the past month, I have really been struggling to find a balance of nutrition and calories that is appropriate for my body (I’m 5’3″ and currently 120lbs).
Your blog really has some great recipes and ideas, so thank you for all the work it takes to create and maintain it! i love it!
Calla
[Reply]
Hi April!
Love the blog!!
Can I ask how you’ve felt with this increasing calories? I’m trying to do the same….but am trying to LOSE inches and fat whilst maintaining/increasing lean body mass.
so you havent gained on the scale (yay) but have you gained inches? just out of interest.
Many thanks and keep it up youre fantastic!
Janine.
[Reply]
April Reply:
February 15th, 2010 at 6:07 pm
Hi Janine! (That’s my middle name- how neat!!)
You can read about my thoughts on my increase in calories by clicking on the links I have listed as week 1 and 2 thoughts and feelings. Currently, I still feel confused but have seen great changes in my body so I’m going to continue to keep up with it! Nope I haven’t gained any inches or fat. If anything I think I’m even more lean now than I was when I was eating 1300 calories! (My V-cuts have come in now!).
Thanks for the nice comment! If you have any more questions let me know!
[Reply]
Fab, thanks April! You’re really inspiring to all us girls worrying about increasing calories. It’s really hard to get your head around the idea of eating MORE to be healthier/fitter/look better but i’ve been doing it for 2 weeks now (upped by 100) and am feeling amazing, havent gained any weight or anything. i think its more psychological!
Keep it up!
[Reply]
Btw, you rock and I look forward to reading more. i like that you are promoting hard work and protein is actually good instead of making everything seem easy and making everyone else think they are mental.
Anyway, I love your blog and think you are adorable and am gonna read more.
[Reply]
Hi April
Sorry, I’m back again!
Just a quick question. When you began upping your calories, did you find that you suddenly got hungrier? I’ve been eating around 100 more (to 1700) for a couple weeks now and I’m really hungry! I’m working out hard too.
Is this a good thing? I haven’t put on any weight or anything.
Thanks!
[Reply]
April Reply:
February 26th, 2010 at 9:46 am
Hi Janine! Congrats- that’s a great sign! It means your metabolism is increasing and you could probably eat even more!
[Reply]
Hi April!
Just wanted to say firstly I love your blog! I’m also trying to ‘increase my metabolism’!
Will you be updating this page? It’s stayed at Week 4 for a while and wondered if you could keep us posted on how the rest of the weeks have gone since u started, i’d love to know whether you have gained weight/inches with this increased calories or just had more energy and lifting!
Thank – you!
[Reply]
April Reply:
March 1st, 2010 at 3:18 pm
Yes ma’am! Thank you for the reminder! I’ll update it now!
[Reply]
Hi April,
This post was really really interesting. I’m about 5’2 and could afford to lose about 10lbs which is taking me forever! I’ve dropped my calories to no more than around 1300 or less (some higher days) a day and after reading your post, wonder if I’m not eating enough. I don’t feel starved, but my weight loss is stalled. Would you recommend upping my calories? I do strength training a few times a wk and cardio (spin/elliptical) 3-4 times a week. I’d prob. have to up my workouts too if I ate more I’m guessing.
What do you think? I’m curious to see what you think.
[Reply]
April Reply:
March 3rd, 2010 at 3:51 pm
I’m sending you an email!
[Reply]
Hi April,
Good job on your progress. The before and after photos clearly show progress.
Just wondering on your thoughts… if one was not as slim to begin with, do you think the approach should be too lose a few pounds first and then build muscle? Or, should one workout to build muscle in hopes that the exercise would also slim the physique.
I know it’s a very broad question and there is probably not a right or wrong answer and nothing regarding health and exercise is ever black and white….
But if you have any additional insights, I would appreciate hearing your thoughts. Thanks!
[Reply]
April Reply:
March 4th, 2010 at 7:00 pm
Hi Linda!
I’ve heard great stories from people who put on muscle mass, and then diet. Supposedly, that makes you lose the fat and reveal hard earned muscle! Building muscle also burns more calories when your at rest, so I think weight training is an excellent tool for losing weight and slimming down. Throw in a couple days of cardio and you’ll be set! Of course, everyone is different like you said. But I have read in a lot of research that it works!
[Reply]
Hey April!
I, too, want to increase my metabolism, but upping my calories from 1300 is a scary thought! I have recently lost 35 pounds but need to lose the last 10. My current routine is not doing anything and I was wondering where you get your inspiration for your workout? Have you read the New Rules of Lifting for Women? What are your suggestions?
[Reply]
April Reply:
March 8th, 2010 at 3:22 pm
Hi Erin, check out this post! http://foodsofapril.com/?m=20100206
1300 is probably way too low.. I’d increase!
[Reply]
Thanks April, I appreciate it!
[Reply]
I’m glad you posted this. I have always felt that I have a fairly active lifestyle due to the amount I run each day, but I too have always restricted myself to between 1300 and 1500 calories a day. As I wasn’t losing any weight, I thought I must just have a naturally low metabolism regardless of my exercise (so. not. fair.) Now though, I think I’ll test out increasing my calories per day and listening to my hunger cues more…I don’t like being tired all of the time but I never thought it could be due to this…I thought it was school-induced.
Anyways…Thank You!!
[Reply]
I was borderline ED for yeeears. Last year I started eating normal again (gained 15 pounds
) Up to 114-115 for a 5’4 20 year old female, but I am ALWAYS hungry! I want a six pack like no other and have NO idea if it’s my diet or calories that is inhibiting it’s growth. I eat probably 2000-2500 calories a day most of the time not junk (I eat too many chips I admit), but I’m still HUNGRY in the AM which is when I most derail my eating. So any tips to combat the hunger? Like nasuea inducing hunger?
[Reply]
April Reply:
March 20th, 2010 at 3:16 pm
Hi Katie! I’m so glad your eating more now! I would say you either need more calories, or you need to look at where your getting the calories from! For example, chips don’t feel me up. For me, I get filled up with a higher protein, high fat diet. Try playing around with different things- maybe have a big sweet potato with peanut butter instead of chips!
But that being said, our metabolisms are on fire! Lately I’ve been super hungry all of the time. So what have I been doing? Eating! LOL.
[Reply]
Hi April,
I love your blog and read it all the time! I have been struggling like crazy to take off the last 15-20 pounds and I cannot budge…..I exercise a lot, I do about 20-25 miles per week running along with other moderate cardio and strength train about 3-4 times per week….I eat on average 1550-1650 per day and sometimes a little higher on my long run day (Sat)…..Do you think I could be eating too little? I have tried to go lower with my calories and then higher and cant seem to find a happy medium. Since reading your blog I have increased my use of Protein Powder
I eat similar going higher protein and lower carb, I have been doing that for a few years now. Thanks for any recommendations!!
[Reply]
April Reply:
March 21st, 2010 at 6:20 pm
Hi Shelley! I’m sending you an email!
[Reply]
Hi April!
I find it so interesting that one can decrease BF by eating more! Before reading your blog, I thought that my metabolism was pretty slow (I eat anywhere from 1,200-1,400 calories a day). I’ve been trying to increase my calories, because I’m pretty sure my body is stressed out! I’m in the gym 5-6 days a week, doing a combination of weights, cardio, and fitness instruction. Somehow I know this is not enough food to be healthy, but I feel as if I gain weight every time I go above this level. The funny thing is, I have been TRYING to eat more the past little while (I’ve really just started to increase my calories), but I have trouble getting so much food in! I’ve really only upped my calories to 1400-1500, and it feels like I’m eating ALL THE TIME! It makes me feel like I’m eating too much, so I start second guessing myself, and cut back on intake again. This has happened in cycles — I will eat more and then cut back again, because I think I am/or am going to gain weight. What do you suggest to get over this mental block?
[Reply]
April Reply:
March 28th, 2010 at 9:27 am
Hi Kristen! i just emailed you!
[Reply]
my god i’m like fascinated by your blog. I’d like to learn so much more — like i’m a huge fan of strength training – I prefer it over doing straight up cardio – the elliptical, rotating stair case, bike, bores me! i’ll run though – cuz i train for some races (half marathons is only as far as i’ll go). I’m definitely going to follow some of your strength training routines. i love to switch it up.
But i’m not a huge fan of calorie counting – it becomes way too obsessive to me. But i really do want to have more muscle – i’ve been doing protein shakes 2 times a day. I’ve tried a couple of things — eating 5 to 6 meals a day – just doesn’t work for me because I’m not hungry when I eat. I listen to my body — and usually that means 3 to 4 meals a day that’s it. I figure i probably eat about 1600 to 1800 calories a day.
What do you suggest I do to be able to really develop some muscle shape – i really want a flat stomach! I am a flexitarian, by choice i prefer not to eat meat.
[Reply]
April Reply:
March 31st, 2010 at 12:28 pm
Hi Erin! To put on muscle, you have to eat over your maintence calories. So, 1600-1800 calories is probably not enough.. you’d need to eat over 2000 most likely!
[Reply]
Oh my goodness! So many of these posts made me sad. It’s hard to believe there are so many out there who are eating so little, when they could definitely handle more. I know its a scary concept though. I am glad you are making efforts to eat more. With your stats, and goals of building muscle, I definitely think it’s a good idea! And how great you get to set an example at the same time. Keep on increasing!
[Reply]
Hey April,
Kind of a random question but I see that when you estimate your meal of 4 oz. chicken breast you usually mark it as 30 grams of protein but all the sites I’ve looked at estimate it at around 35. Are you doing a different calculation, or am I messing up somewhere? I just started calculating the stats on my meals so I’m just trying to make sure I’m doing it right.
Thanks! and great job you look amazing!
Taylor
[Reply]
April Reply:
April 7th, 2010 at 3:01 pm
Thank you Taylor! 4 oz of chicken breast is actually around 24 grams of protein. But surprisingly things like broccoli are around 4 grams per cup, so that’s why my meal of chicken and broccoli is around 30 grams!
[Reply]
Hi April,
Learning a lot from your blog. Keep up the awesome work! How do you measure your body fat? I know there are several methods but am curious as to what you use. Thanks — you look amazing!
[Reply]
April Reply:
April 7th, 2010 at 4:43 pm
Thank you so much Sue! I use the calipers done by a trainer at my gym! I’d love to have the hydrostatic one but I’m not sure where they do that in my state!
[Reply]
This post kicks me into gear. I have about 1200 calories a day and think that’s all I need, but I run about 25 miles a week and elliptical another 20, and yoga once a week…It’s about the assumptions we tell ourselves and never go back an reflect upon. Would you be willing to do a Q & A with me?
[Reply]
April Reply:
April 17th, 2010 at 6:35 am
Sure! Send me an email
[Reply]
Hi April..
I just discovered your blog and am fascinated by it. First of all, what whey protein do you recommend?
So I am in a diet rut right now. I am 5’1” and started at 124 lbs or so then dropped in about 6 months to 94-95 due to diet change, workout, and no alcohol. Once the student days ended, I stopped the drinking. Now 4 years later, I am up to 114-115 and I want to be back down to around 100. I workout alot like you. I spin 2-3x/wk, strength train 3x/wk. I think I need to increase the weights after reading your blog. I am in the health field too. I am wondering if I need to increase the amount of calories I am taking in. I think I take in around 1200 but I am used to eating little and scared to gain even more weight by eating alot. I don’t even know how to do it. I fluctuate in calories, because I know on weekends I eat more. Can you give me your thoughts and help me out. I would appreciate it. Thanks!
[Reply]
After eating about 800 calories per day before exercise, I bumped up my intake to 1200 before exercise. I had been losing weight at 800 and so when I went up to 1200 I started maintaining. I have since bumped it up again to 1300-1600, and have gained 4 1/2 pounds. I was hoping that at some point in the future I would be able to eat normally ie 2000 cals per day, but I think by cutting my intake so drastically my metabolism has slowed beyond repair.
I don’t have that much muscle, and I am not interested in getting abs or anything. I don’t go out of my way to eat protien.
This was yesterday’s stats. (I don’t normally do this much excercise)
food calories: 1,448 cals
exercise calories: 360 cals
net calories: 1,088 cals
fat: 32g
saturated fat: 11g
carbohydrate: 176g
sugar: 103g
protein: 62g
fibre: 28g
effective carbohyrate: 101g
[Reply]
April Reply:
April 25th, 2010 at 7:49 am
Lilly, that is totally normal. After making your body live off of barely any calories, when you start to eat more your body will send out a hormone telling you to retain water. It’s only temporary!
[Reply]
Hi April!
Firstly I love your website. I am trying to do the exact same as you and increase calories. Basically was eating less than 1600/day (I’m 5’6, 128lb) for years and want to now find my maintenance and THEN cut calories to drop fat.
My question is, i am now at 1950 with no real ill effects other than I feel bloated from so much food! But, I am losing access to my gym and so will only have bodyweight, some resistance bands, two kettlebells and a pull up bar to work with.
Do you think I can still get an effective workout with these and raise calories at the same time?
Thanks!
[Reply]
April Reply:
April 26th, 2010 at 4:25 pm
Hi Gill! Of course you can get in an effective workout! Pull ups, dips, push ups, etc can be a great way to gain muscle mass! Don’t give up on the calories! I felt bloated all of the time at first and now I’m starving on 2000 cals! LOL.
[Reply]
Hi April!
Can I ask your advice? The scale and tape measure have suddenly (over the last three/four days) gone up for me (now to 130 from 128, and gained about .5-1cm). I haven’t been eating huge amounts – around 2000.
Do you think this is my maintenance and should I stop and drop down now to cut some fat? I’m not sure how to do it – I was thinking 6 days at around 1500 calories and then one day of maintenance. ie losing fat slowly but healthily!
Thanks!
[Reply]
April Reply:
May 12th, 2010 at 11:57 am
Hi Gill! Are you from bodybuilding.com?
0.5-1cm is not a lot of increase- mine will increase by like an inch after eating a bunch of veggies! Your talking waist I assume?
No- I don’t think you should cut down. Stay at 2000, you have to give it time! If you get your metabolism to function on 2000 calories, you could probably cut on 1700-1800. So get that metabolism going! Don’t cut down yet
[Reply]
Hey April, yes I am! I figured you were very qualified to help me though and I love your blog!
I went through my food diaries and I’ve been eating ‘more’ now for 4 months.
I measure thighs, waist, hips. Today I tried on some dresses I wore last time in November – and although I could get them up, they were most definitely tighter and didn’t look great….which was disappointing! I also feel like I don’t ‘look’ better.
Why do you recommend waiting?
Thanks again and keep up the fantastic blogging!
[Reply]
April Reply:
May 13th, 2010 at 4:27 pm
Thanks Gill!
My measurements have also gone up- but that indicates muscle gain! It could be that your also retaining water. How is your lifting? What kind of foods have you added into your diet? Sometimes carbs can make you retain water, but that also fades away with time.
I recommend waiting so that your metabolism can get used to that amount, or be “reset.” Once it’s reset, it will be easy to lose weight by cutting back only a little bit! If you cut down now, your metabolism may slow even furthur!
[Reply]
Hi April, thanks for your advice!
Yes, I am eating more carbs but not a lot (still only around 140g/day). Other than that no really different foods – I eat pretty clean apart from some dark chocolate here and there!
How long do you think ‘resetting’ takes, though? I’m just concerned that it’s Summer coming up (I have a beach holiday in 8 weeks) and I don’t want to look like I do now, then! It’s concerning to me that I didn’t fit into those dresses….that means that although my measurements have maybe only gone up a bit (I could be measuring wrongly!) my clothes don’t fit as well, which is NOT what I want.
My exercise is at home – 3 days of 20-30min HIIT plyometrics and 3 days of lifting, but it’s not as heavy as I could go since I am using bands and don’t have access to my gym.
This is really hard!
Thanks again, April!
[Reply]
April Reply:
May 14th, 2010 at 10:03 am
Re-setting can take a long time. I’ve been resetting mine since January! I know how hard/scary it is- I say, step away from the scale! Drink plenty of water to flush out any retention too.
[Reply]
Hi April,
I just want to say again how inspiring you are. You seem to really have your sh*t together;)
I have been trying to build muscle and increase my metabolism like you for 5-6 months. Before that I always worked out hard but never really fed my body the food it deserved. I would never go above 1200 cals a day ( that was a good day!).
Since then I have upped them increasing slowly to now where I’m at 1700 on training days and 1500-1600 on off days (macros are at 45-50% protein, 25-30% carbs, 25-30% fat). But I find the scale to be so damn intimidating! I’ve gained 5 lbs since I started to really lift heavy. I know I’ve gained muscle I see it, and my clothes still fit well, but its the mental thing. Like am I doing enough cardio or am I eating too much carbs. How do you get around this? Nothing seems to bother you.
Every time I gain a pound I end up reconsidering what I’m doing. But for the first time in like forever, I’ve just kept on going because of your blog and your words of encouragement. Have you gained weight since you started? Had do you cope with the scale?
[Reply]
April Reply:
May 25th, 2010 at 10:03 am
Hey Juliana! Thank you for your comment- that makes me sooo happy that I’m inspiring you!
Anyway, I just recently did a post about my weight gain/muscle gain. So far I’ve gained nearly 10 pounds only eating around 1900 cals a day.. guess I don’t have a fast metabolism! Either that, or I damaged it by eating so little for so long. The scale does bother me, but I go by the way I look. If your clothes are fitting better, your getting stronger, and you LOOK better, and most importantly feel better (more energy, etc) than that’s what is important! Health and being strong is more important to me than what the little liar scale says
LOL! Dont’ give up! Keep going!!
[Reply]
Thanks so much
I feel better already
[Reply]
Can you tell me more about your Polar F6 Heart Monitor Watch? I can’t believe I have never been familiar with one before. How does it work? Can it measure every day activity calories? Can it give me an accurate reading for a whole day?
[Reply]
April Reply:
June 9th, 2010 at 7:17 pm
Hey Nicole! No- the heart rate monitor is for exercise only. What you do is wet a strap, and strap it around your chest, so it picks up your heart rate. Then you wear a watch and the strap sends the watch a signal and records your heart rate. Based on your heart rate, age, and weight, the watch will tell you how many calories you burn during exercise, as well as your average heart rate, maximum heart rate, and how much fat you burn
Let me know if you have any more q’s!
[Reply]
If I buy this online, (the same one you have), does it come with the strap already? Do you strap it underneath your clothes? Does it measure yoga calories burned?
[Reply]
April Reply:
June 10th, 2010 at 6:39 pm
Yes, it should come with the strap. Look at the features part and it should say strap included to be sure! You strap it underneath your sports bra so it’s against your skin. It does do yoga, although I’ve had trouble keeping it in place during it!
[Reply]
Hi Again,
I’ve maintained my calories at 1600 average per day, as well as upping my exercise slightly. I’ve gained 5 kilos/11 pounds in 3 or so months which I consider quite drastic. Did you up your exercise when you upped your calories?
If I go on like this I won’t be able to fit into my clothes anymore. Some are getting quite tight already. I’m noticing that my thighs are wider and my skinny jeans are tight around this area. What should i DO?
[Reply]
April Reply:
June 29th, 2010 at 6:10 am
Hey Lilly! No, I did not up my exercise. My pants were very snug for a bit due to the muscle I’ve gained, but then eventually the muscle started making my metabolism roar and burn more fat- so they started to fit better. You are lifting, correct?
[Reply]
Hi April
No I do lift weights. My exercise is mainly vigorous daily Calisthenics and walking. I didn’t realise everyone here was lifting weights when they upped their calories. Sorry.
Thank you so much for answering all my silly questions. I feel so clueless.
Lilly.
[Reply]
Doesn’t o.m mean owners manual??
[Reply]
April Reply:
August 10th, 2010 at 4:08 pm
I don’t know does it???
[Reply]
Hamster Reply:
August 11th, 2010 at 2:42 pm
Yup yup sure does
[Reply]