1200 calorie diet
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emilyhultin
Posts: 38 Member
i’m eating around 1200 calories a day, and doing exercise on top of that (running and weight lifting) and yet i still see the scale number going up occasionally. this is really discouraging me, does anyone know why this is happening?
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Replies
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How are you tracking your food?4
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pinggolfer96 wrote: »How are you tracking your food?
tracking everything on mfp.0 -
emilyhultin wrote: »pinggolfer96 wrote: »How are you tracking your food?
tracking everything on mfp.
But how are you measuring your intake? Food scale? Measuring cups? Eyeballing portions?
How long has your weight been increasing?5 -
emilyhultin wrote: »pinggolfer96 wrote: »How are you tracking your food?
tracking everything on mfp.
But how are you measuring your intake? Food scale? Measuring cups? Eyeballing portions?
How long has your weight been increasing?
mostly through measuring cups. i guess it hasn’t been increasing for that long, this could just be a little thing that needs to pass. idk.4 -
If it hasn't been more than a couple weeks then it's likely water weight. But you may want to look into purchasing a food scale to weigh everything on...cups can easily have you eating more than you think.8
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Is the exercise new? It's common to see a scale increase when you start a new exercise routine, because you're holding on to more water to repair your muscles. That'll pass in six weeks or so.1
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Are you logging and eating back the exercise calories?
How much weight do you have to lose?
What rate of loss did you choose?
As mentioned above, weight can fluctuate for a lot of reasons, and logging accurately with a food scale will help ensure you aren’t eating more than you think. That said, 1200 is the lowest recommended goal for women and isn’t necessary to go that low for a lot of people in order to lose. Even if you do stick with it, it is a NET goal so if you exercise your should eat back some of those calories to keep the NET intake at 1200.1 -
WinoGelato wrote: »Are you logging and eating back the exercise calories?
How much weight do you have to lose?
What rate of loss did you choose?
As mentioned above, weight can fluctuate for a lot of reasons, and logging accurately with a food scale will help ensure you aren’t eating more than you think. That said, 1200 is the lowest recommended goal for women and isn’t necessary to go that low for a lot of people in order to lose. Even if you do stick with it, it is a NET goal so if you exercise your should eat back some of those calories to keep the NET intake at 1200.
i am logging exercises. i tend to have around 500-600 extra calories left at the end of the day. i want to lose about 10 more pounds.2 -
10lbs is going to come off slowly. If you haven't set MFP to 0.5lb/week, you should. And ditto on the food scale, it'll help you be really precise.5
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I'm in the same situation but keep going up on my weights so hopefully I'm building muscle. I would like to add to weigh food on a scale! I read on here last week about it. I was using cups and tracking everything! The Kodiak pancake mix, for example, says 1/2 cup but using a scale it's really a little over 1/3!!! Luckily I don't eat much packaged food but now I'm weighing everything!9
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emilyhultin wrote: »i’m eating around 1200 calories a day, and doing exercise on top of that (running and weight lifting) and yet i still see the scale number going up occasionally. this is really discouraging me, does anyone know why this is happening?
weight loss isnt linear.
you need to set your calorie goal to a more realistic number, measure more accurately and read up on what causes weight fluctuations5 -
If you're using measuring cups and not seeing the weight loss you expect, then you're likely eating more than you think. Measuring cups are not ideal for solid food. Think about measuring a cup of dry rice. What does that full cup look like? Now imagine that you added a few more grains on top...then a few more...and a little more. Is it still a cup? You can pile quite a lot of rice on top of the cup without spilling any, but it's hard to say when it's no longer accurate to call it a cup. A scale removes this uncertainty.7
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when you lift you make muscle mass so this will weigh more than fat, as your loosing fat your gaining muscle mass, thus the increase sometimes. Bet your shapes changed and thats what you will see. Fat gone, shaplier you. Maybe weighing more than you thought.23
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arbuckle57 wrote: »when you lift you make muscle mass so this will weigh more than fat, as your loosing fat your gaining muscle mass, thus the increase sometimes. Bet your shapes changed and thats what you will see. Fat gone, shaplier you. Maybe weighing more than you thought.
you think OP is gaining muscle on 1200 cals per week?17 -
If you're using measuring cups and not seeing the weight loss you expect, then you're likely eating more than you think. Measuring cups are not ideal for solid food. Think about measuring a cup of dry rice. What does that full cup look like? Now imagine that you added a few more grains on top...then a few more...and a little more. Is it still a cup? You can pile quite a lot of rice on top of the cup without spilling any, but it's hard to say when it's no longer accurate to call it a cup. A scale removes this uncertainty.
This is too true,I had bought some frozen lasagna and it said 1 cup serving size on the box,I crammed that lasagna into the measuring cu so tight! Had to be about 3 servingsafter that I started weighing and my eyes were defo opened
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arbuckle57 wrote: »when you lift you make muscle mass so this will weigh more than fat, as your loosing fat your gaining muscle mass, thus the increase sometimes. Bet your shapes changed and thats what you will see. Fat gone, shaplier you. Maybe weighing more than you thought.
no - it doesn't work that way. no one puts on muscle mass at a rate that would outpace fat loss - and certainly not while eating 1200 calories per day.10 -
The less excess body fat you have, the harder it is to lose by weight. The closer you get to ideal, the more patient you need to be to get there. A better method would be to do weekly measurements (waist, hips, arms, thighs) as those numbers will probably change before any real change on a scale.1
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emilyhultin wrote: »i’m eating around 1200 calories a day, and doing exercise on top of that (running and weight lifting) and yet i still see the scale number going up occasionally. this is really discouraging me, does anyone know why this is happening?
There have been a lot of quick answers in this thread, but your post(s) lack context.
One answer is obviously true, regardless of context. No matter what you do, the scale will go up occasionally. It always has and always will because the scale measures all of the components of your weight - including fluid, which fluctuates at a far bigger amplitude than any fat gain or loss. You need time....lots of it....to notice an actual trend. There's not enough information given to know whether you have established any trend.
Other than that, your question needs more context, like:
1. What is your current age/height/weight?
2. How long have you been doing this?
3. Where did your 1200 calories/day come from?
4. How much weight do you have to lose and how much are you trying lose per week? (I think you answered 10 pounds already, which means it will be slow).
5. How long have you been exercising and how much? If you are exercising "on top of" your 1200 calories, are you accounting for that in your intake? Hint: be careful with this!
As others have said, there are many factors. As near as I can tell, I haven't seen a defined problem from your post because no matter what, the scale will fluctuate.1 -
arbuckle57 wrote: »when you lift you make muscle mass so this will weigh more than fat, as your loosing fat your gaining muscle mass, thus the increase sometimes. Bet your shapes changed and thats what you will see. Fat gone, shaplier you. Maybe weighing more than you thought.
OP, disregard this. While there is a tiny nugget of truth in there (muscle is more dense than fat), it does not respond in a quick manner. It takes a long time....far longer to build it than it does to remove fat.
Another thing to note is that lifting in a deficit does not build new muscle tissue except in rare cases for brand new lifters - and even then it is not much, and the lifting has to be heavy. A vast majority of the time you need a calorie surplus to build new muscle tissue. Lifting helps to preserve what you have when you are in a deficit.5 -
arbuckle57 wrote: »when you lift you make muscle mass so this will weigh more than fat, as your loosing fat your gaining muscle mass, thus the increase sometimes. Bet your shapes changed and thats what you will see. Fat gone, shaplier you. Maybe weighing more than you thought.
Muscle does not weigh more than fat. A pound of fat weighs exactly the same as a pound of muscle - 1 pound. Muscle is more dense and takes up less physical space than fat, so a person who weighs 150lbs with 20% body fat is going to look very different than a person who is 150lbs with 40% body fat.
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