Trying to stop losing weight

[foxp3]

Apologies this isn't entirely about exercise but felt it was the best board to ask on. I've struggled to find any advice on this online so far because naturally a lot of weight related advice is about weight loss, or weight-gain relating to muscle building/exercise. I don't do any formal exercise but I'm very active day to day.

For the last year or so I've been steadily losing weight. This isn't a problem I've ever had before (usually a big portion size/speedy eater) and my natural set point alongside a bit of careful moderation would be the upper end of "normal" BMI range.

I think my activity level must have changed with lifestyle - small, active children and slightly more active job than before, but I also struggle to find time to eat a proper meal in the day. I usually snack all day and just have dinner. My eating habits are the opposite to weight loss advice - partly on purpose to try and curb it - eg drinking calories in juice/smoothies, full fat options, avoiding low calorie meals. With the best will in the world the amount of calories I can fit into a day vs the amount of activity isn't balancing, and I can keep my weight stable for a few weeks then get a bit distracted and will lose another 2kg in a bad week and not regain it.

I've been under a lot of stress and I can't control that part but there are some weeks that I know I don't/can't eat enough.

My daily calorie requirement using an online calculator comes out around 2500. I have no idea how to make this up in a relatively small volume. I probably eat 1600 most days, 2000 if I've had more time! Powders and shakes seem ideal but worried wouldn't get me even close - and are v expensive.

Is there anything anyone would recommend in either a wearable calorie tracker (to find out how many I'm actually going through), or calorie supplements that are easy to make up a deficit?

Thank you!

Always see a doctor if you have unintentional weight loss.

Should have said - I have done, a couple of times in the last year, bloods checked and examined and nothing found. It's lifestyle/stress/forgetting to eat!

I have a similar struggle with a very physical job and small dc. The key for me is building a good routine so that meal times/snacks do not get forgotten. I don’t think the protein powders/shakes are worth the money, instead I have been drinking full fat milk- normally a big glass when I get in from work, followed by dinner and pudding shortly after!
other things:
-snacking on nuts
-take a good packed lunch and snacks in to work
-full fat dairy- Greek yogurt, cottage cheese, milk
-cake!
Also look at ways that you cold save your energy- make sure you are keeping warm, you will burn more calories being cold and trying to warm up.

I have the same problem with DH, who has the natural build of a dickensian waif. Unfortunately I don't which is a bit of a struggle for me!

Filling his pockets with easy to eat snacks and setting reminders on his phone works best so that he eats every 90 mins or so. Sandwiches with mayo on both sides of the bread, dates, high sugar & butter flapjack, pumpkin spice latte with cream, adding nuts, chocolate and milk powder to his muesli, lumps of cheese, dried sausage...

My elderly DM very thin naturally and now eating less so frail, is advised by dietitian to add double cream, butter and dried powder milk to all dishes possible

Unexplained weight loss yes, op is well aware of why she isn't eating enough, OP it will be just the same but opposite way round to weight loss in that you have to work to a routine and fit the food in and make it as calorie dense as possible, nuts, cheese, yogurts, milk all full fat etc

I lost of weight during a very stressful time. I had to consciously decide to eat more and I prioritised it. Like a medical need. It sounds simple but you need to eat more.

Setting reminders to eat. Also if you have kids it might be good to prioritise a sit down together meal once a day and concentrate on food, having a nice time with food, or with partner if they are too young with that, or yorself if no partner. Just so your kids don’t pick up same patterns of eating.

Peanut butter may be beneficial

Thanks for the suggestions. Will try small frequent meals and snacks - also drinking a glass of milk as that's quick! Forgot about nuts being calorie dense as I don't tend to buy them normally.
Can't normally eat with the children, they are small and throwy and I'm up and down like a yoyo so tend to hover and supervise instead and eat when they're in bed.
I have done some meal prep this week so at least I can just heat something up rather than cook!

I used to have a latté every morning when I was obese so that might work for you. You could even add a dash of caramel syrup (not sugar-free) 😍

Also, crumpets or hot-cross buns with generously spread butter are quick and would serve the purpose.

Mixed nuts in a big bowl on the side to graze through the day
Cheese
Avocados
Bananas (easy to grab whilst busy)
Toast with real butter and thick honey for energy

. . . yes peanut butter too! (as PP said)

Also, when I was trying to lose weight I would a sometimes have a quick snack of hummus on oatcakes when I was in a hurry. I was really surprised to learn about the calories in that, so that could also be an option. It's very quick and tasty.

You need to think about your lifestyle. Why can't you sit down and eat proper meals? Make the changes and prioritize not being a snacking hovering jittery thing!

Saying you can't eat because your children are 'throwy' needs changes to your attitude. Sit down with them, eat with them, encourage them not to throw, sit next to the youngest or most problematic and model good behaviour for them. And eat a full meal.

Have everything ready before the meal, drinks, cups, cutlery, wipes or kitchen roll all on the table.

Do some meal prep and have some decent, high-quality meals available that you can put together easily. Make a meal plan.

When you're working or out with the kids, take a packed lunch, enough for all of you, and take the time to eat it.

It doesn't matter what people tell you to eat if you're not making the time for it.

Try adding protein shakes and smoothies? Really quick and easy and you can add to your normal diet to bring in extra calories. I like Huel. You could make a smoothie with banana and fruit and a couple of scoops of protein powder for an easy 600 cals.