Eating 1200 calories a day and famished
dordee666
Posts: 4 Member
I have been following MFP for 16 days now and down 4lbs. I currently weigh 150, female, 5 feet 9 inches. The last few days I have been waking to a growling stomach. some days I can not concentrate because I am so hungry. I eat 1200 cal a day and never go over. I exercise every day (4 days strength and cardio and 3 days cardio only). I never eat those calories I earn. I am thinking I may need to adjust my protein intake (increase it) and reduce the carbs. any suggestions or thoughts? thanks!!
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Replies
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I'm assuming you set your goal to 2 pounds a week? That will be too aggressive for you since you're in a healthy BMI range and therefore have little to lose. Change your goal to half a pound a week so you'll be able to eat more, and it is okay to eat a bit of your exercise calories if you're even hungrier.0
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I'd eat back some of your exercise calories when you feel like it. I'm similar to you (5'8) and was also assigned 1,200. Some days I'm fine with less, others no way.
Good luck!0 -
These are my really general tips for hunger:
1. Make sure that your calorie goals are actually set appropriately. Don't skip this step. A lot of people set goals that are too aggressive and then wonder why they're having a hard time. If you're using MFP's default goals, this includes eating at least a portion of your exercise calories. http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer. If you're using MFP's default settings, try to consider protein, fat, and fiber as minimums to reach every day rather than maximums to stay below.
3. Drink plenty of fluids. Some people really do confuse thirst and hunger.
4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.
5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.
6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to be hungry for a little bit while that happens.
7. I also think it's important to remember that there's a habitual component to hunger. This goes along with point #6, but if you eat because you're bored or you're used to eating in front of the TV or in the car or whatever it is, then you can replace those habits with others that are better for you. Things like keeping water on hand to sip instead of snacking or picking up hobbies that keep your hands busy or that get you out of the house more can help out a little while you're retraining your hunger cues. You might need to pay attention to why you're eating/hungry or what you're feeling when you eat and try to replace food with other things, but it can be really beneficial over time.0 -
I have been following MFP for 16 days now and down 4lbs. I currently weigh 150, female, 5 feet 9 inches. The last few days I have been waking to a growling stomach. some days I can not concentrate because I am so hungry. I eat 1200 cal a day and never go over. I exercise every day (4 days strength and cardio and 3 days cardio only). I never eat those calories I earn. I am thinking I may need to adjust my protein intake (increase it) and reduce the carbs. any suggestions or thoughts? thanks!!
1200 is too low. You are exercising a lot, plus you are tall. You are already in the normal weight range which means either you really don't need to lose weight, or weight loss will be gradual and you'll only be able to have a small deficit comfortably. What are your goals?
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you're supposed to eat back exercise calories...that's how you account for that activity. also, 1200 is aggressive...you're at a healthy BMI...you shouldn't be that aggressive. I'd be famished too...you're eating like a sedentary 90 year old 5' nothing woman.0
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I agree, 1200 is too low. I am 5'9" and 151, and lose weight on 1750 NET (1900-2300 total) a day.
No wonder you're hungry. I'd gnaw off my own arm if I only got 1200 calories of food a day.0 -
Eat more. So much more. I'm losing on 1550 and I'm like six inches shorter than you. I'm actually jealous thinking about how many calories I could eat and still lose if I was your height. 1200 is not sustainable for many, especially with all of the exercise you're doing.0
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Yep, I'd starve to death on 1200 or murder someone. Eat more.0
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I'm 5'8" and weigh 155. I'm trying to get down to 145. I have 1220 calories to spend a day. I exercise almost every day and I find myself eating almost every calorie back. I would be way too hungry otherwise. I lose steadily, not super fast, but I lose. Only hungry an hour or so before meals but I feel fine- plenty of energy.0
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I've been having the opposite problem lately. I'm supposed to have 1800 calories right now and have trouble getting over 1200 without eating nonsense. i was aiming to eat 300 calories every 2-3 hours but most snacks end up being around but 170 calories and because i eat 6 times a day I'm not even hungry unless i workout for like 2 hours. I need to work on upping my calories each time i think0
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Id be on the floor at 1200. I do 1430 and im very active. Theres no way I could do 1200. I bet your hungry A LOT. I would definately be adjusting my intake or you may end up lightheaded and on the floor.0
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Set your weekly weight loss goal to 1/2 pound a week....then MFP will move off it's lowest default minimum...and you will get calories suited to your height and age.0
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I've been having the opposite problem lately. I'm supposed to have 1800 calories right now and have trouble getting over 1200 without eating nonsense. i was aiming to eat 300 calories every 2-3 hours but most snacks end up being around but 170 calories and because i eat 6 times a day I'm not even hungry unless i workout for like 2 hours. I need to work on upping my calories each time i think
Calorie dense foods........nuts, nut butters, avocado, olive oil, cheese, full fat (or at least not non-fat) dairy.0 -
I agree with the other posters on this one. I'm 5'10 but I'm heavier than you at around 165 right now. I don't eat back exercise calories either but I eat between 1500-1700 a day. 1200 is not enough for me. I would always be hungry & it would cause me to binge eat frequently.0
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I agree that you need to increase your protein and decrease your carbs. Carb calories can add up very quickly which can leave you hungry at most of your meals if you're staying below 1200. I do 40% protein, 25% carb, 35% fat, and I work out 6 days a week (mostly weight training), and eat the majority of my carbs after my workouts in the morning. I do get hungry between lunch and dinner but if it gets really bad I just eat a small snack in between. My goal is 1269 calories per day - though I do weigh less than you and am shorter. But I would suggest calculating your ideal calorie intake and carb/protein/fat percentage and entering those numbers into MFP, and try to stick to them. Try something like this: http://iifym.com/iifym-calculator/0
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Eat more0
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Eat eat eat.0
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I am a guy 45yrs old 5ft4 and weigh 140 with a slim build. Mfp wants me to eat 1500 calories a day but I gain weight eating that much. I don't exercise very much I chose sedentary for activity. I changed my goals to 1200 calories a day. Do you think this would be good or to less. I want to get back to 130. Thanks for any help.0
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I'm 48, 5'8 was 142 now down to 135. I'm on 1200 but eat all exercise calories back. These are usually through running and vary between 300-400. Exercising usually 5 times a week. If I didn't eat all calories back I would probably feel tired. I set to lose 1lb a week and so far it's been pretty accurate.0
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hndaman2001 wrote: »I am a guy 45yrs old 5ft4 and weigh 140 with a slim build. Mfp wants me to eat 1500 calories a day but I gain weight eating that much. I don't exercise very much I chose sedentary for activity. I changed my goals to 1200 calories a day. Do you think this would be good or to less. I want to get back to 130. Thanks for any help.
Um...no
Scooby's (your gender, height, weight, age....sedentary) gives you 1750 calories for staying in bed all day (BMR) and TDEE (is maintenance) of 2100 for sedentary.
http://scoobysworkshop.com/calorie-calculator/
Really aggressive weight loss goals help you shed pounds quickly.....BUT the trade-off is more of the weight you lose will be lean muscle. To lose a larger percentage of fat.....you need a moderate goal....1/2 pound a week for 10 pounds to go. Google skinny-fat.....only the scale looks good.
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Thank you so much for the info. So I guess eating to little is just as bad as eating to much. The last 2 day I have only eaten about 900 calories but I am not starving. So I could eat 1750 calories and still lose weight? I eat a lot of fast food but try to eat grilled chicken instead of burgers and substitute the fries out for something else. Thanks for your help!!!0
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hndaman2001 wrote: »Thank you so much for the info. So I guess eating to little is just as bad as eating to much. The last 2 day I have only eaten about 900 calories but I am not starving. So I could eat 1750 calories and still lose weight? I eat a lot of fast food but try to eat grilled chicken instead of burgers and substitute the fries out for something else. Thanks for your help!!!
Eating less calories will make you lose faster, eating more calories will make you lose slower (or not at all, depending on how much you eat)
Are you completely sure you've been eating as little as you think? Logging everything you've had to eat and drink? Fast food restaurant foods can be very inaccurate in what the nutritional info says and what you actually get since they can't 100% replicate every single burger etc, and they're not weighing every ingredient.
Maybe try and cook more yourself so you can accurately weigh every single ingredient on a food scale (if you own one, otherwise I suggest purchasing one)?0 -
I have been following MFP for 16 days now and down 4lbs. I currently weigh 150, female, 5 feet 9 inches. The last few days I have been waking to a growling stomach. some days I can not concentrate because I am so hungry. I eat 1200 cal a day and never go over. I exercise every day (4 days strength and cardio and 3 days cardio only). I never eat those calories I earn. I am thinking I may need to adjust my protein intake (increase it) and reduce the carbs. any suggestions or thoughts? thanks!!
WTH? eat back your exercise calories
5'8, 160lbs and I eat 2100 calories a day and am still losing (trying to hit maintenance)0 -
I have been following MFP for 16 days now and down 4lbs. I currently weigh 150, female, 5 feet 9 inches. The last few days I have been waking to a growling stomach. some days I can not concentrate because I am so hungry. I eat 1200 cal a day and never go over. I exercise every day (4 days strength and cardio and 3 days cardio only). I never eat those calories I earn. I am thinking I may need to adjust my protein intake (increase it) and reduce the carbs. any suggestions or thoughts? thanks!!
WTH? eat back your exercise calories
5'8, 160lbs and I eat 2100 calories a day and am still losing (trying to hit maintenance)
Yep, that bolded line gave me the sadz. That little food and that much working out is normally a recipe for complications down the road.0 -
hndaman2001 wrote: »Thank you so much for the info. So I guess eating to little is just as bad as eating to much. The last 2 day I have only eaten about 900 calories but I am not starving. So I could eat 1750 calories and still lose weight? I eat a lot of fast food but try to eat grilled chicken instead of burgers and substitute the fries out for something else. Thanks for your help!!!
You only ate 900 calories and yet you ate a "lot" of fast food? Even a small meal at a fast food place often has more calories than that. If you're eating 3 meals a day you're probably eating a lot more than you think.0 -
OP up your calories immediately. Your goal is set too aggressive for how close you are to your goal weight. Two pounds a week isn't the right solution for you right now. You're doing cardio seven days a week and not eating calories back. You could be easily meeting under s thousand calories depending on how long your cardio is. Not a good combination.0
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good advise already. my two cents if you are hungry, like belly hungry you won't stick to this long term. up your calories so its doable. with exercise you should be eating more. good luck0
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hndaman2001 wrote: »I am a guy 45yrs old 5ft4 and weigh 140 with a slim build. Mfp wants me to eat 1500 calories a day but I gain weight eating that much. I don't exercise very much I chose sedentary for activity. I changed my goals to 1200 calories a day. Do you think this would be good or to less. I want to get back to 130. Thanks for any help.
There is no way you're gaining on that much. You said you're eating a lot of fast food. Not a bad thing. But that kinda indicates you're not really weighing foods and don't know how much you're eating. If you're gaining you're eating more than that. I'm two inches short and twenty plus pounds lighter and a woman. At fifteen hundred I would still lose at sedentary. It would be slow as hell and probably more like maintaining due to small errors in burns and consumption. But I certainly wouldn't gain. I maintain sedentary at sixteen hundred. That's before even taking exercise into consideration. Use an appropriate weight loss per week goal and start focusing on trying to weigh your foods for accurate consumption. There is no way you should try to eat twelve hundred calories.0 -
OP read the links that were provided about setting your calorie goals appropriately. This is another good one:
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Doing the math and logging accurately will help you find the balance between meeting your goals and doing it in a way that is sustainable because you are not hungry all the time.
Anecdotally I am 5'2, started at 150, and lost about 30 lbs netting 1500 a day and now netting 1700/day and still losing slowly. I eat 1900-2000 cals most day.0
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