How to Increase Daily Calorie Intake From 1,200 to 1,400

Most dieters are used to eating less to lose weight, but sometimes you need to add calories in order to see the scale change. Eating too little -- anything less than 1,200 calories a day -- sends your body into "starvation mode," according to the University of California Riverside. To cope, your body slows its metabolic processes down to conserve energy. Increasing your intake by 200 calories a day may reverse that trend, but seek professional advice before you do so. Determining your daily calorie intake requires careful assessment of your weight-loss goals, current weight, height, gender, age and activity level.

Instructions

• 1

  Have a snack. Eating every three to four hours will boost and level your metabolism, advises the University of California Riverside. Snacking provides the energy you need to get through the day and may prevent overeating at meals. Eat a healthy, 100-calorie snack, such as fruit, yogurt, whole-grain crackers or string cheese, twice a day. Stick with one serving so you don't exceed your calorie goal.

• 2

  Take a drink. If you don't have time for snacks, down a cold beverage instead. Skim milk has roughly 90 calories per 1 cup serving and is a good source of calcium, a mineral essential for bone and tooth health. Another option is 100 percent vegetable juice, which has about 100 calories per 2-cup serving. Vegetable juice is a good source of nutrients, including vitamins A and C.

• 3

  Eat a bit more. A second serving of everything will probably exceed 200 calories, but you can scoop a little extra onto your plate at meals. For instance, mix an additional egg and a tablespoon of shredded cheese into your morning omelet and add a slice of low-fat cheese to your lunchtime sandwich.

• 4

  Indulge in a healthy dessert. Increase your calorie intake while satisfying your sweet tooth. Top a cup of sliced strawberries with 4 ounces of plain Greek yogurt and a tablespoon of semisweet chocolate chips for a 200-calorie, decadent treat that's loaded with vitamins, minerals, protein and antioxidants.

• 5

  Spread it on. A tablespoon of peanut butter, 3 tablespoons of guacamole or a quarter cup of hummus are all healthy, 100-calorie items you can add to meals or snacks. Smear an apple with peanut butter or dip whole-wheat pita bread in hummus.