How to be full on 1200 calories?

myfitnesspalsophie · May 2018

I would like to loose 2lbs a week instead of 1.5 but I cant because Ive been getting too hungry. Anyone have any tips on staying full?

kommodevaran · May 2018

If you're starving on 1200 and trying to lose 2 pounds per week, it means that 1200 is too little and 2 pounds per week too much for you. Another thing is that you're not supposed to stay full.

sijomial · May 2018

Set your calorie deficit at a level you can actually sustain, adherence is far more important than speed.

Neither "full" or "too hungry" are where you should be aiming. The sweet spot is in between and it's also a lesson for long term maintenance - eating until you have had enough rather than eating until you are full.

Experiment with different foods / macros or food timing to see what combination helps you minimise your hunger.
I can easily skip breakfast without being any more (or less) hungry at lunchtime.
Starchy carbs keep me satiated for the longest, often people find high fat or high protein foods do the same (it's very personal).
High taste foods that you consciously sit down and enjoy are likely to be more filling than eating while doing something else (working or watching TV for example).

Deviette · May 2018

I tried sticking to a 1200, but personally it didn't work for me. I found that on some days I just couldn't feel satisfied. On some days it was fine, but I found that overall I'd overeat by enough on a couple of days, that I might as well have just eaten a little more every day and still had the same amount on a weekly amount. As such I pushed my target up to 1300. Even though it was only 100 kcal more, it made such a big difference. And I was able to stick to my target more often, and if I did go over, it was by much less than I did previously (even adding on the extra 100kcal per day). And I felt a heck of a lot happier, I was less grumpy and tired.

Honestly, I would recommend messing around with macros and see if that makes any difference for you. Some people find that these really help for them. But if this doesn't, you're best bet is to stick with the amount of calories that makes you feel full.

And be patient. I know it would be great to lose weight faster, but unless you're looking to be hungry for the rest of your life, it's really not a sustainable way of losing weight. Stick with a plan you're happy with, and makes you feel good now and going forward

(ps. Also, I'm assuming that by full you mean satisfied.)

Davidsdottir · May 2018

Looking at your photo, I doubt you have much to lose in the first place. OP, how tall are you, current weight, and goal weight?

WinoGelato · May 2018

Neither 2 lbs/week nor 1200 cals is an appropriate goal for every individual. The closer to goal weight you are, the slower the rate of loss should be. How much weight are you trying to lose? Are you eating back exercise calories?

Dee_D33 · May 2018

I tried 1200 calories and couldn’t do it. The weight loss was also too quick for my liking too. I bumped it up to 1400 and generally eat anywhere from 1350-1500. I’m satisfied and losing as I am still eating at at least a 300 calorie a day deficit. I also made a few switches that allowed me to eat more but take in fewer calories. A few examples are switching out peanut butter for PB2+water, switching sour cream with Greek yogurt, buying light and fat free foods, and eating low cal veggies and fruits. Strawberries with stevia and watermelon are my go to snacks.

Francl27 · May 2018

I could never have done 1200 calories.

RadishEater · May 2018

Dee_D33 wrote: »

I tried 1200 calories and couldn’t do it. The weight loss was also too quick for my liking too. I bumped it up to 1400 and generally eat anywhere from 1350-1500. I’m satisfied and losing as I am still eating at at least a 300 calorie a day deficit. I also made a few switches that allowed me to eat more but take in fewer calories. A few examples are switching out peanut butter for PB2+water, switching sour cream with Greek yogurt, buying light and fat free foods, and eating low cal veggies and fruits. Strawberries with stevia and watermelon are my go to snacks.

First of all, you can still get to your goal at even a 0.5 lb per week! A slower weight loss will give you more time to build healthy habits!

Greek yogurt is a lifesaver for me! I thought I didn't like it but it turns out I really don't like wegmans fat free greek yogurt, but Fage is amazing!

Celery is also great, sometimes I will splurge and buy the precut prepackaged 15 calorie stacks because I am more likely to grab a healthy snack when the effort on my part is less.

Also GUM, if you are someone who likes to snack! Or even at the end of the night and I'm just a smidge hungry but don't want to eat anymore more a piece of gum will keep me from wandering around the kitchen looking for a snack.

Never gave up PB, props to those who could and switched to pb2. Peanut butter is one of those things that falls into the food category "you will have to pry it from my cold dead hands".

myfitnesspalsophie · May 2018

Thanks for all the replies. I’m 5”6 and currently 147lbs post baby body; I recently had a stillbirth and I suppose diet and excericise has been something to keep my mind occupied. I’d like to be 126lbs. I have been eating back my excercise calories

quiksylver296 · May 2018

20 pounds to lose, you shouldn't be shooting for anything more than 1 pound per week, 0.5 lbs per week is more realistic. How many calories does that give you?

75+ pounds = 2 lbs per week
50-75 lbs - 1.5 lbs per week
25-50 lbs - 1 lb per week
under 25 lbs - 0.5 lbs per week

mmapags · May 2018

quiksylver296 wrote: »

20 pounds to lose, you shouldn't be shooting for anything more than 1 pound per week, 0.5 lbs per week is more realistic. How many calories does that give you?

75+ pounds = 2 lbs per week
50-75 lbs - 1.5 lbs per week
25-50 lbs - 1 lb per week
under 25 lbs - 0.5 lbs per week

This^^ 2lbs per week is waaaay to aggressive.

So sorry about the still birth. My heart goes out to you.

Davidsdottir · May 2018

mmapags wrote: »

quiksylver296 wrote: »

20 pounds to lose, you shouldn't be shooting for anything more than 1 pound per week, 0.5 lbs per week is more realistic. How many calories does that give you?

75+ pounds = 2 lbs per week
50-75 lbs - 1.5 lbs per week
25-50 lbs - 1 lb per week
under 25 lbs - 0.5 lbs per week

This^^ 2lbs per week is waaaay to aggressive.

So sorry about the still birth. My heart goes out to you.

I agree. I'm sorry for your loss, please be good to yourself.

collectingblues · May 2018

myfitnesspalsophie wrote: »

I would like to loose 2lbs a week instead of 1.5 but I cant because Ive been getting too hungry. Anyone have any tips on staying full?

What we want, and what we can reasonably achieve may be two very different things. Especially while you're grieving, it may be easier -- I know not necessarily cognitively, but on your body, at least -- to lose only .5 pounds a week, since you have so little to lose, and your body is still recovering from the trauma.

xxzenabxx · May 2018

Sorry for your loss. Please be kind to yourself and lose at 0.5lbs per week. I’m sure you already have a lot of grieving to do so make it easier. Aggressive deficits should only be done for last minute situations.

Go_Deskercise · May 2018

myfitnesspalsophie wrote: »

Thanks for all the replies. I’m 5”6 and currently 147lbs post baby body; I recently had a stillbirth and I suppose diet and excericise has been something to keep my mind occupied. I’d like to be 126lbs. I have been eating back my excercise calories

First of all, I am so sorry for your loss.

I am 32/F, 5' 5", starting weight was 140 lbs, currently 127 lbs

My calorie goal was/is 1350, but that is sedentary (desk job), losing .5 lbs/week

Mslmesq · May 2018

I’m so sorry for your loss.

MelanieCN77 · May 2018

I couldn't do it, and wouldn't try.

youngcaseyr · May 2018

Your hormones might still be working against you with regards to weight loss. The whole, "it took x amount of months to gain the weight, so it will probably take at least that long to lose it" is true for more women than not. If you were eating more while you were pregnant it may take a while for you to get used to eating smaller "pre-pregnancy" amounts or portions without still feeling hungry, but focus on lower calorie, nutrient dense foods like fruits and vegetables, and try eating only half of your exercise calories. Look into volumetric foods. Remember to take care of yourself during this time. So sorry for your loss ❤️

kshama2001 · May 2018

So sorry for your loss.

With only 20 pounds to lose, 0.5 pounds per week is a much more appropriate weekly weight loss goal.

myfitnesspalsophie · May 2018

Thanks for all the replies. I’ll try not to be as hard on myself and lower my weight loss expectations. You’ve all been very helpful

fitoverfortymom · May 2018

Have you thought about counseling? Do you have a good support system? Grief is a sneaky *kitten*. Controlling your diet/exercise is one way to cope, but doing it in a safe and healthy way.

Maxxitt · May 2018

I don't think "staying full" on 1200 calories is an option. If you decide to continue eating at such a large deficit, you might be able to achieve "only moderately hungry" by eating/snacking on raw fresh vegetables for bulk, and otherwise making sure that you achieve at least .8g of protein per lb of goal weight and at least .3 g of fat per lb of goal weight.

aonfand · May 2018

Terribly sorry for your loss. I agree with everyone else... no need to be that aggressive in your weight loss endeavor. I have a question for everyone else though. You stated that you are eating back your exercise calories. Okay, so IF you are only eating 1200 calories and then exercising off, let's say 300 of those calories...IF you did not eat those calories back, you would literally be starving your body because your Net total caloric intake would be only 900 calories. So, I guess what I am asking is why on earth would someone not eat back their exercise calories? As a diabetic, IF I were to exercise and not eat back those calories, I just might fall over on the floor.

lizziebeth1028 · May 2018

I'm so sorry for your loss! Be kind to your body, you've been through enough stress. Like everyone else has said - up your calories, lose the weight slower, it's more sustainable that way.

lucerorojo · May 2018

aonfand wrote: »

Terribly sorry for your loss. I agree with everyone else... no need to be that aggressive in your weight loss endeavor. I have a question for everyone else though. You stated that you are eating back your exercise calories. Okay, so IF you are only eating 1200 calories and then exercising off, let's say 300 of those calories...IF you did not eat those calories back, you would literally be starving your body because your Net total caloric intake would be only 900 calories. So, I guess what I am asking is why on earth would someone not eat back their exercise calories? As a diabetic, IF I were to exercise and not eat back those calories, I just might fall over on the floor.

So people don't know that they are supposed to eat them back. Others like seeing the scale go down really fast. In the long run that is counterproductive if they go back to they were eating before.

shoofly435 · May 2018

First off very sorry about your loss. I'm on 1260 cals and my diary is open if you'd like feel free to add me. I do eat at least half my exercise cals back.

amfmmama · May 2018

The more protein I eat, the easier it is for me to stay under my daily calories of 1350.

anetkastefaniak · May 2018

Hi!

So sorry to hear that...

I have been eating consistently 1200 calories and I'm 5'3 (not very active). I have reached my goal weight and have been maintaining, but consistently log in Monday-Friday as 1200 calories and eat more on Saturday and Sunday. I believe my maintenance is about 1550.

What has really helped me was learning to eat every 3-5 hours. I used to have 2 meals a day and that would not help as I was hungry for the majority of the day. Now I'm never hungry.

My typical weekday consists of:

Breakfast (7:30 am):
Smoothie - 100 calories
Coffee with almond milk - 15 calories

Morning Snack (11:30 am):
Granola Bar - 100 calories

Lunch (1:00 pm):
Piece of fruit - 75 calories
Cooked vegetables with falafel/Salad/Cottage cheese mixed with raw vegetables - Around 140 calories
Piece of cheese - 60 calories

Dinner (5:30 pm):
Protein (chicken/pork/beans) - 200 calories
Starch (rice/potato/wraps) - 200 calories
Vegetable (basically anything but I love carrots, onions, mushrooms, peppers, broccoli & green beans) - 130 calories

Evening Snack (8:00 pm):
Hummus and sliced raw vegetables for dipping - 80 calories
1/2 English muffin with cream cheese - 100 calories

If I have a larger dinner, I will usually have a smaller night snack or just cut it out altogether.

kbs52582 · May 2018

I do pretty well on 1200 calories a day, definitely bulk on the protein to keep you satisfied. I workout generally 5 days a week and so those days it's very easy to stay on track! Protein shakes and lean meat (turkey, chicken) are what keep me full. And eggs! One whole egg a day and sometimes add 1 or 2 egg whites. I'm 5"4 and weigh 133, would like to ideally get down to 120. So very sorry for your loss, the grief must be unimaginable. Take care of yourself!

MEHR0908 · May 2018

kballsocc wrote: »

Dee_D33 wrote: »

Greek yogurt is a lifesaver for me! I thought I didn't like it but it turns out I really don't like wegmans fat free greek yogurt, but Fage is amazing! ".

I agree with this! Egg whites and Greek yogurt are my savers! I’m into the dannon light n fit Greek, low cals (80) and low(er) carbs. I get the liquid egg whites by the eggs. Low cals and make me feel satisfied through lunch.

How to be full on 1200 calories?

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