1200 is not enough!

Chelle8070

So for about 6 months now I've been trying my darndest to stick to a 1200 calorie diet. On days I workout, I do add back in the extra calories.... but on days I don't... 1200 is so hard!

I did this based on the recommendation of my trainer, along with macros of 50%p/25%c/25%f. Most days I do alright, although it's probably more realistically 45%p/20%c/35%f. I don't know that my trainer has any kind of nutrition background.

They also keep pitching a "meal prep plan" to me, where they have meals made and delivered the beginning of the week. When I look at these meals I realize if I did their plan, NO WAY would I be within the limits that we originally discussed.

My weightloss has not been significant. During the day I'm very sedentary. I have a job that doesn't require much movement. In the evenings I'm either at the gym for an hour, at soccer practice (I coach) for 90+ minutes, doing housework (moving around) or a plethera of combinations.

Could I maybe not be eating enough? Could I be hurting myself rather than helping?

I know I'm opening myself up to all kinds of criticisms... that's ok. I'm just frustrated and want to try and "fix" it.

Any and all suggestions/opinions welcome. Thank you!

jjpptt2

Could I maybe not be eating enough?

Not likely. That's not really how things work. In 99% of cases like this, people are actually eating more than they think, usually because they aren't weighing their foods. Cheat days, incomplete logging, and unrealistic expectations can also be problems.

Let's start with the basics..

1. You say you've been at 1200 cals for 6 months, correct?
2. In that 6 months, has there been any change in weight?
3. How often are you weighing yourself, and are you using a weight trending app like Libra or Happy Scale? If so, what has your trend weight done over that 6 month timeframe?
4. During that 6 months, do you believe your logging to be complete - i.e. are you logging/recording every single thing you eat AND everything you drink?
5. During that 6 months, have you been measuring your portions? If so, how (weight, measuring cups, food scale, eyeballing, single-serving packets/portions, etc)?
6. Are you will/able to make your diary public so we can see what you've been eating/logging?

Sabine_Stroehm

It's quite possible you're not eating enough. But is that why you're not losing? I don't know. I wonder about your logging.
But, more important for me is: what is your: age/height/weight? what is your goal weight? Do you have MFP set to 2pounds a week?

fwiw, I couldn't do 25% fat. I couldn't do low carb AND low fat.

urloved33

i just joined body on demand and they figure your daily caloric intake differently than I had experienced before..so now im eating more but eating properly (with portion control cups that measure how much fat. protein, carb etc) and now im starting to lose. yes I feel 1200 cals a day kept me stuck for over a year.

RelCanonical

What's your current height and weight? I'm at 1,280 per day losing a pound a week, but I am straight up sedentary, 5'1'', and 165 pounds. If you're any taller, your sedentary days might be more. What does MFP say when you put in your stats?

cmriverside

1200 calories is really low. It is hard to stick to and probably not necessary.

Two things people will ask:

How tall are you, how much weight are you needing to lose to get into a healthy body weight?

...and...please open your FOOD diary for us to try to troubleshoot. FOOD > Settings, scroll down, click "Public."

funjen1972

You'll get lots of feedback on your post. I am absolutely no expert but I have two comments:

1. I don't trust anyone with a secondary agenda, such as selling me a meal plan. You're paying your trainer to improve your physique, not for a sales pitch.

2. Under eating does not stop weight loss. Otherwise there would be no such thing as starving kids in 3rd world countries or anorexia.

I suspect you are either eating more than you think or burning less calories than you account for through exercise. Maybe a combination of both.

pinuplove

My initial impression: 1200 calories for 6 months would make me homicidal, and that's a heckuva lot of protein. Don't feel like you have to use anybody else's idea of what the 'right' macro split is. Cover your minimums for fat and protein and fill the rest however you want. I eat moderately high fat (nowhere near keto levels, just compared to most), keep protein between 20 and 25%, and don't let my carbs get below 100g/day, otherwise I get grumpy(er).

kimny72

Chelle8070 wrote: »

So for about 6 months now I've been trying my darndest to stick to a 1200 calorie diet. On days I workout, I do add back in the extra calories.... but on days I don't... 1200 is so hard!

I did this based on the recommendation of my trainer, along with macros of 50%p/25%c/25%f. Most days I do alright, although it's probably more realistically 45%p/20%c/35%f. I don't know that my trainer has any kind of nutrition background.

They also keep pitching a "meal prep plan" to me, where they have meals made and delivered the beginning of the week. When I look at these meals I realize if I did their plan, NO WAY would I be within the limits that we originally discussed.

My weightloss has not been significant. During the day I'm very sedentary. I have a job that doesn't require much movement. In the evenings I'm either at the gym for an hour, at soccer practice (I coach) for 90+ minutes, doing housework (moving around) or a plethera of combinations.

Could I maybe not be eating enough? Could I be hurting myself rather than helping?

I know I'm opening myself up to all kinds of criticisms... that's ok. I'm just frustrated and want to try and "fix" it.

Any and all suggestions/opinions welcome. Thank you!

In my personal experience, most women who say they are eating 1200 cals aren't actually eating 1200 cals. That's not a criticism, logging is a skill that takes practice and direction. For six months I was positive I was eating 1400 cals and not losing weight. Once I started using a food scale for all solids and choosing my database entries more carefully, I discovered I was actually eating more like 1700-1800 cals!

Before you try changing anything else, read the logging thread below and log super carefully for a couple of weeks. Also, consider balancing out your macros a little. Macros are mostly important for satiety, and it's possible that you need more fat or fiber to feel full. I personally need a nice helping of a starch at every meal, for others it's fat. You might have to play around with it.

https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

What calorie goal does MFP give you? What are your height and weight?

I'll also add that while eating too little won't stop you from losing weight, it's possible that not eating enough, not eating a macro balance that keeps you full, stress, and doing vigorous exercise can be messing with your hormones, causing water weight fluctuations to cloud your results on the scale. Just something else to think about.

pinuplove

Adding to what @kimny72 said, I find my TDEE tanks when I'm not eating enough. I enter what I call 'slug mode.' Not to be confused with the mythical starvation mode - it simply means I burn fewer calories because I'm tired and move less. No fidgeting, no pacing, more likely to crash on the couch than vacuum the floors after work, etc.

Chelle8070

Instead of quoting people, I'll answer some questions:

1. I'm 5' 5", I do that whole weigh first thing in the morning naked thing, so this morning was 181.6lbs and I'm 34 years old. Goal weight is 155 and I have it set to 1.5lbs a week and "not very active"


2. By all means, I'm not perfect and I went a little while without logging because I was frustrated.. but on the days I log, it is complete. I use a scale for all my meats and measuring cups for most other things - spinach/lettuce I guesstimate because if that's really the thing that puts me over the top, then just so be it. LOL I will make it public as soon as I figure out how to

3. My start weight on May 10th was 208lbs so I guess I am down 26.4 lbs and should give myself some credit

Chelle8070

I appreciate all of the help/input - diary is open.

Chelle8070

funjen1972 wrote: »

You'll get lots of feedback on your post. I am absolutely no expert but I have two comments:

1. I don't trust anyone with a secondary agenda, such as selling me a meal plan. You're paying your trainer to improve your physique, not for a sales pitch.

2. Under eating does not stop weight loss. Otherwise there would be no such thing as starving kids in 3rd world countries or anorexia.

I suspect you are either eating more than you think or burning less calories than you account for through exercise. Maybe a combination of both.

To your #1 - I tell them all the time I'm not buying their crap LOL!!! I do like the protein powder, meal replacement shakes they sell though, so they got me there (when I can't find it cheaper elsewhere)

Rocknut53

Chelle8070 wrote: »

3. My start weight on May 10th was 208lbs so I guess I am down 26.4 lbs and should give myself some credit

You need to give yourself a lot of credit for the progress you have made. 26 pounds since May is an amazing loss. You are in this for the long term so if 1200 calories is dragging you down, accept a little slower weight loss and up your calories a bit. @kimny72 gave you great advice. Keep up the good work!

ExistingFish

Chelle8070 wrote: »

Instead of quoting people, I'll answer some questions:

1. I'm 5' 5", I do that whole weigh first thing in the morning naked thing, so this morning was 181.6lbs and I'm 34 years old. Goal weight is 155 and I have it set to 1.5lbs a week and "not very active"


2. By all means, I'm not perfect and I went a little while without logging because I was frustrated.. but on the days I log, it is complete. I use a scale for all my meats and measuring cups for most other things - spinach/lettuce I guesstimate because if that's really the thing that puts me over the top, then just so be it. LOL I will make it public as soon as I figure out how to

3. My start weight on May 10th was 208lbs so I guess I am down 26.4 lbs and should give myself some credit

You've lost lots of weight! You do need to give yourself some credit!

kimny72

Chelle8070 wrote: »

I appreciate all of the help/input - diary is open.

A couple of things:

Double check the database entries you're using. Never use an entry that say "homemade" or "generic" as they were created by other users and you have no idea how they prepared it or where they got their numbers. Double check every entry to the package or to published USDA info by googling.

There are a fair amount of unlogged days. It's quite possible that you are undereating on days you are logging and then eating a lot of that deficit back on the unlogged days. Try logging more consistently for a little while.

26 lbs in 5 months is actually kind of perfect. I'd again suggest trying different macro %s. Maybe start making a note of what foods keep you full and which ones leave you hungry and start tweaking from there. Good luck!

Chelle8070

I think maybe I just need to switch trainers. If I only lose 5 or so pounds in a month he kind of guilts me about it. My weigh in and measurements are today so I’m anxious and questioning myself.

And yes, recently I stopped logging but have gotten myself back into it. I need to and I have the time so I have no excuses.

Thank you for the homemade tip. That makes sense. I usually use that when a lot of the options are restaurants and grocery store prepared foods but I will be more mindful.

I also pulled up that thread about logging and will be reading that too

_aenyeweddien_

I am no expert, but I would go crazy on such low carbs, especially when the kcal are so low:)

I've tried sticking to 1200kcal but it was just too hard, I was starving all the time...I increased kcal to 1400 and I feel much better now.

smolmaus

Chelle8070 wrote: »

I think maybe I just need to switch trainers. If I only lose 5 or so pounds in a month he kind of guilts me about it.

Hmmmm, I would think about it. Why would he be guilting you? Is his job not to be supportive and helpful? If a trainer isn't motivating you or providing expert information, what's the point of him?

Chelle8070 wrote: »

I don't know that my trainer has any kind of nutrition background.

I would also be asking this question asap. I'm shorter and lighter than you and unless I am completely sedentary 1200kcal genuinely isn't enough for me (though if you're not losing I agree you're probably not eating 1200/day). I'd like to know his reasoning here. Giving you the minimum safe no. of kcal to make you lose the weight as quickly as possible is not at all what I would expect out of someone who is supposed to be a professional.

LaurenMT96

I was on 1200 cal for 7 months and went from 259lbs to 193.5lbs, so lost 65.5lbs, once i got into the 180's, I have upped to 1400. Currently 187 with a goal of 161 - 165. I had a digital scale since day 1 and weighed everything religiously, it was hard at first.

jjpptt2

In fairness... none of us (at least, the vast majority of us) have nutrition credentials, but look at all the advice we give. Lack of credentials doesn't automatically mean bad advice. Diet/nutrition isn't hard unless there are medical/nutrition issues at play. I'd be much more concerned about whether or not he has credentials and experience on the training side... and that those credentials and experience are relevant to your goals.

For me, the bigger issue is the anxiety. If that's causing you to work harder and stay focused because you know a "public" weigh-in is coming, then maybe it's a good thing. If it's causing you un-needed stress, then maybe it isn't?

In the bigger picture... it sounds like you're doing really well. 1-1.5lbs per week is about perfect, and certainly not something to be discounted.

LaurenMT96

Also my macros are set to 40%carbs, 30% protein & 30% fats

smolmaus

jjpptt2 wrote: »

In fairness... none of us (at least, the vast majority of us) have nutrition credentials, but look at all the advice we give. Lack of credentials doesn't automatically mean bad advice.

For me, the bigger issue is the anxiety. If that's causing you to work harder and stay focused because you know a "public" weigh-in is coming, then maybe it's a good thing. If it's causing you un-needed stress, then maybe it isn't?

In the bigger picture... it sounds like you're doing really well. 1-1.5lbs per week is about perfect, and certainly not something to be discounted.

I hope most people would know to take the advice from a free open forum with a grain of salt. And none of us are being paid for it (unless I missed a memo). Trainers are expensive and if you're paying someone money under the assumption that this person knows what they're talking about better than the Average Joe then they had better. That's kinda why I'd like to know his reasoning behind the number.

FireOpalCO

smolmaus wrote: »

Chelle8070 wrote: »

I think maybe I just need to switch trainers. If I only lose 5 or so pounds in a month he kind of guilts me about it.

Hmmmm, I would think about it. Why would he be guilting you? Is his job not to be supportive and helpful? If a trainer isn't motivating you or providing expert information, what's the point of him?

Chelle8070 wrote: »

I don't know that my trainer has any kind of nutrition background.

I would also be asking this question asap. I'm shorter and lighter than you and unless I am completely sedentary 1200kcal genuinely isn't enough for me (though if you're not losing I agree you're probably not eating 1200/day). I'd like to know his reasoning here. Giving you the minimum safe no. of kcal to make you lose the weight as quickly as possible is not at all what I would expect out of someone who is supposed to be a professional.

This is why I don't do trainers and instead do OrangeTheory. All the benefits of having someone else design the workout and able to correct form and push me, none of the relationship *kitten* because there are 20+ other people in the room doing the same workout. Plus it costs less.

cmriverside

Okay, thanks for opening your FOOD diary.

1. Lots of "one half apple" "1/3 cookie" (who eats one third of a chocolate chip cookie, and well done there ) "1 scoop of protein powder," etc. Start weighing stuff on a digital food scale. You're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

2. Why are you (for instance) logging 600 calories for exercise, then not eating those calories?

3. Your food logging is not consistent. There are a few days logged, then a few not, etc. It needs consistency.

TanyaHooton

So I am 5'6" and 150 lbs, working to get to 135 or 140. To my knowledge, when we have fewer pounds to lose we adjust our rate or loss from 2 or 1.5 lbs per week to 1 or .5 lbs per week. Losing goes more slowly as we get closer to goal, and you are only 26 lbs away from your goal. I think (someone please correct me if I'm wrong) that the guidance is 1-25 lbs to lose, set it at .5 lbs per week; for 26-50 lbs to lose, set it at 1 lb per week. Mine is set at .5 lbs per week and I get 1490 cals before exercise. I get 3000-6000 steps a day which gives me ~200 extra calories and I am satisfied on nearly 1700 a day. I am still losing, too.

I agree with others that your protein macro is high. If that works for you - i.e. keeps you satiated so you don't feel like you want to eat your chair - then keep it at 50%. But I need a balance, so I'm spread at 35-35-30%.

A personal trainer's primary purpose is to help you train/exercise/get fit. They are not there to sell you stuff; after all, you have already paid them. I won't go back to someone who tried to sell me something that I don't need.

twatson4936

I found when adding the full calories I burned into the calories I can eat it stopped me from losing weight. I believe devices that give calories for excercise (treadmill, watch) are only guessing. I add calories to my overall goal when I excercise as a reward, but I only add around 1/4th of what my watch says I burned. So far it is working. Hope this helps.

Chelle8070

cmriverside wrote: »

Okay, thanks for opening your FOOD diary.

1. Lots of "one half apple" "1/3 cookie" (who eats one third of a chocolate chip cookie, and well done there ) "1 scoop of protein powder," etc. Start weighing stuff on a digital food scale. You're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

2. Why are you (for instance) logging 600 calories for exercise, then not eating those calories?

3. Your food logging is not consistent. There are a few days logged, then a few not, etc. It needs consistency.

1. I totally eat 1/3 of a chocolate chip cookie on occasion. That's a real thing LOL. My 1/2 an apple was real too, gave the other half to the chickens. I just wanted it on my salad. I considered the scoop of protein powder a real thing as it's the real numbers and I level off the scoop and everything. I weigh all of my meats and a few other things. If I enter a recipe in MyFitnessPal, I portion it all out before we eat (my boyfriend loves that) so if it says 6 servings, I weigh it to make sure I have 6 equal portions, etc.

2. A lot of that is the time of day. If I workout, then go right to soccer practice, I could go home to dinner with 1000 calories left but it's also 7:30 at night, so I don't think it's in my best interest to eat 1000 calories and then go to bed.

Chelle8070

As far as the trainer goes - I was working with one guy who is great for conversation (about life, food, all of it)... then the manager of that location booked me a month and a half worth of sessions with him. He's not attentive, complains about all the stuff he has to do, and as I said, guilts if I don't lose 10lbs a month. I have today and Thursday with him and then I go back to the first guy. I'm done training with the manager.

It doesn't help that he severely let himself go and the owner is pushing him like a beast to get back in shape to better represent the company.... so he's training like 4x a week with the owner and doing ridiculous amounts of cardio, etc. I admire his drive and all but I just am not going to push quite as hard as he has been.

I actually worry about him and think all the extra pushing is playing into him being a crappy trainer for the time being.

Not that any of this is or should be my problem. I don't like the anxiety that my weigh in is causing. This is the first time I'm nervous vs excited to see the results and that isn't going to help anyone.

WinoGelato

Chelle8070 wrote: »

cmriverside wrote: »

Okay, thanks for opening your FOOD diary.

1. Lots of "one half apple" "1/3 cookie" (who eats one third of a chocolate chip cookie, and well done there ) "1 scoop of protein powder," etc. Start weighing stuff on a digital food scale. You're eating more than you think.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

2. Why are you (for instance) logging 600 calories for exercise, then not eating those calories?

3. Your food logging is not consistent. There are a few days logged, then a few not, etc. It needs consistency.

1. I totally eat 1/3 of a chocolate chip cookie on occasion. That's a real thing LOL. My 1/2 an apple was real too, gave the other half to the chickens. I just wanted it on my salad. I considered the scoop of protein powder a real thing as it's the real numbers and I level off the scoop and everything. I weigh all of my meats and a few other things. If I enter a recipe in MyFitnessPal, I portion it all out before we eat (my boyfriend loves that) so if it says 6 servings, I weigh it to make sure I have 6 equal portions, etc.

2. A lot of that is the time of day. If I workout, then go right to soccer practice, I could go home to dinner with 1000 calories left but it's also 7:30 at night, so I don't think it's in my best interest to eat 1000 calories and then go to bed.

Meal timing is irrelevant for weight loss - so if you get home at 7:30 and still have calories to play with - nothing wrong with eating them at that time. Some people have some digestive issues with eating too close to bed time, but what time do you go to sleep!? I often eat dinner at 8:30-9:30 at night after getting home from work and kid activities, hasn't hindered my weight loss.

Weighing meats is a good start but other things can be quite calorie dense - peanut butter, cereals, cooking sauces, etc. If you want to ensure optimal accuracy in your logging, then weighing ALL solids is ideal.

That said - I really think in your situation it's more about adjusting your expectations, maybe getting a new trainer, and tightening up your logging consistency which will give you confidence in your approach. The rate of loss you have, ~26 lbs in about 6 months is perfect for the amount of weight you have to lose. A trainer who isn't satisfied with you losing 1 lb/week when you have less than 50 lbs to lose, is not very knowledgeable, nor very concerned about some of the adverse effects of rapid weight loss. In particular the comments you made about pushing you to use their meal service raise some red flags.

Chelle8070

I go to bed any time between 9 and 12 depending on the day and energy levels... or if I've consumed all of my calories and find myself rummaging, I'll just go to bed. LOL

When I do log - I log everything. Peanut butter, butter, soy sauces, wasabi, mustard, etc... everything... but I don't weigh it all. I use measuring cups/spoons. I'll start trying to weigh more often.

Thank you again for everything This thread has helped me realize some things *I* need to change and somethings I need to tell others *WILL* change