help - not losing at 1200 calories

amiclvrt

Since 9/7/13, I have been faithfully tracking and consuming 1200 calories a day and have not lost a pound yet! I am so frustrated. I'm not sure what information to give here, but anyone can look at my diary if they want.

I lift weights 3x/wk for 30 min
I do cardio 2x/wk for 30 min
I average around 6k to 8k steps per day on the fitbit
I have been sticking with 1200 calories a day (occasional days of higher calories but ALWAYS tracked!!)

I feel like I have scrutinized my diet to death to see if I am missing something. I just feel like I should have lost something by now!! There is so much debate about whether or not to eat your exercise calories and I am just overwhelmed at this point. If I look at my "net calories" I am around 700 per day.

Any advice would be appreciated!!

FitFunTina

You might be eating too few calories. Also, for the few calories you are eating, you're still drinking a bit of them. Therefore, your body is likely not getting enough proper fuel.

FitFunTina

Upon further review, you seem to be eating a lot of crackers and potato chips! Where are the fruits and veggies? What's your sodium intake? How much water are you drinking? Are you carefully measuring everything? Are there any missing "nibbles"?

bellaa_x0

you should be NETTING at least 1,200 calories a day. eat more.

Koldnomore

You aren't eating nearly enough... If you do a search in the forums for 1200 calories you can find all the information you need. Also, you aren't eating 1200 calories.. You're eating 700..

http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing
http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss
http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

I_Will_End_You

If you don't weigh and measure you're food, it's likely that you're eating more than you think.

amiclvrt

No missing nibbles, I swear. The veggies are there for sure. I eat a chicken breast wrap loaded with veggies every day at lunch. I don't really eat fruit. Maybe I should cut out the chips? Huh...that is a thought though. Maybe just the wrong type of calories? I do try to stay away from sugar.

And I drink TONS of water. I happen to love it. I have a cup 32 oz cup at my desk and I drink at least 3 of them a day.

diannethegeek

Are you weighing your foods or eyeballing portions? You'd be surprised at how quickly those little inconsistencies add up.

Are you eating back your exercise calories? If so, are you using a heartrate monitor or MFP/machine estimates? MFP may be overestimating some exercises.

Since the exercise routine seems to be new, your muscles may be holding onto extra water during the repair process. This can mask any fat loss that's happening.

And I know it sounds counter-intuitive. But a lot of us find that we don't lose anything if we drop our calories too low. If you're not eating back calories already, that's where I'd suggest you start.

punkrockprincess23

i have same problem. 1st few weeks i lost 3lbs a weekfor 3 weeks straight. now nothing.ive been told to eat back exercise calories, and then others say not to. if by friday i dont lose anything then maybe i will start eating back exercise calories

diannethegeek

i have same problem. 1st few weeks i lost 3lbs a weekfor 3 weeks straight. now nothing.ive been told to eat back exercise calories, and then others say not to. if by friday i dont lose anything then maybe i will start eating back exercise calories

MFP is designed for you to eat back those extra calories (within reason). Why else do you think it would add them to your daily goal when you log your workouts?

Ready2Rock206

. If I look at my "net calories" I am around 700 per day.

Goodness! How do you even have the energy to exercise?! I'd drop over dead right in the gym if I only netted 700 calories!

TeaBea

There is so much debate about whether or not to eat your exercise calories and I am just overwhelmed at this point. If I look at my "net calories" I am around 700 per day.

Any advice would be appreciated!!

MFP gave you a calorie deficit BEFORE exercise. That way people who can't/won't exercise still lose weight. The reason for eating exercise calories back..............when the calorie defcit is too large ........you lose MUSCLE and fat. Healthy weight loss should reduce your body fat %

The "debate" re: eating exercise calories is this ............. some people start be eating 100% of their calories only to find out that MFP calulations are "generous"

Other people will overstate their activity levels .......this is a few hundred extra calories right there

Other people do not measure/weigh their food ...........they could be eating back their exercise calories and not be aware

Still othoer people use a different tool TDEE less a % .......this INCLUDES exercise upfront. So those people do not even log exercise, or overwrite the burns to zero.

Whether you use MFP or TDEE ...... both (when used properly**) will have you eating at the very least ..... your BMR - basal metabolic rate ..... calories needed if you stayed in bed all day

http://www.fitnessfrog.com/calculators/bmr-calculator.html

**Proper use means that you have selected a weekly goal that is approriate.....many people end up at 1200 (lower than most BMRs) because they have chosen really aggressive weekly goals.

amiclvrt

I measure everything but veggies and I am not eating my exercise calories. Exercising is very new to me! I was very out of shape and not exercising at all. My son, who is a weght lifter, is training me so I know I am getting quality workouts.

I'm not sure how to get over the mental block of eating 1200 "net calories". I'm afraid of it...

amiclvrt

. If I look at my "net calories" I am around 700 per day.

Goodness! How do you even have the energy to exercise?! I'd drop over dead right in the gym if I only netted 700 calories!

Oh trust me, I am hungry ALL THE TIME. But my hubby assures me that the hunger pains means your body is burning through those calories. He says I should be hungry all the time. He does not believe in the "starvation mode" theory. He just tells me that persistence is the key.

BlueBombers

You need more than 1200 calories per day plus you are not eating back any of your exercises calories. Way too low.

DrSchizo

I was going through the same thing. I was told to eat all my carbs before 4pm and make sure I have plenty of protein, lots of vegetables and lots of water. I try not to eat chips anymore, gave up soda for the most part, and when I feel hungry, I reach for a high protein snack. It's starting to work for me. Hope that helps.

amiclvrt

Thanks for the kind advice guys! I have been working so hard!!! I am going to up my calories and see if that does the trick.

RGv2

. If I look at my "net calories" I am around 700 per day.

Goodness! How do you even have the energy to exercise?! I'd drop over dead right in the gym if I only netted 700 calories!

Oh trust me, I am hungry ALL THE TIME. But my hubby assures me that the hunger pains means your body is burning through those calories. He says I should be hungry all the time. He does not believe in the "starvation mode" theory. He just tells me that persistence is the key.

He doesn't know what he's talking about. You're hungry all the time because you're "starving" (net 700 calories).

nomeejerome

I measure everything but veggies and I am not eating my exercise calories. Exercising is very new to me! I was very out of shape and not exercising at all. My son, who is a weght lifter, is training me so I know I am getting quality workouts.

I'm not sure how to get over the mental block of eating 1200 "net calories". I'm afraid of it...

Calorie surplus=weight gain
Therefore, you were eating at a calorie surplus in order to get to the point of needing to lose 81 pounds. You can eat more than 1200 calories and still lose weight. Set appropriate goals.

fpelletier

OK I am not a guru of this nor schooled in the terms that a lot of great MFPers are, but just looking at your diary you are really not eating enough. There are many days you're netting under 1200 and then there are days you're over your allotted amount of calories. I don't think you're eating the best either, try a more substantial breakfast and healthier choices, no chips etc. I love me some starbucks, but I would rather eat 100 plus calories than drink them, know what I mean?

What is your height? Just curious I have a lot to lose (started with 150 to lose) and while some days I feel like I am way over eating, because I eat most of calories every day (regardless if I exercise or not) even when I am not hungry. I don't want to starve myself. I think you should up the calories you're eating, then if you're worried about eating your exercise calories back, only eat half. That way you're refueling without going crazy! Try it for awhile and see if it helps!

amiclvrt

What is your height?

I am 5'7". And, I will give up my small bag of chips at lunch way before I give up my sugar free, skim milk latte! I will be upping my calories for sure from all of the advice I've gotten today!

ndj1979

that is not even three weeks...it takes your body four to six weeks to adapt to any change...give it six weeks and if no loss then make some adjustments..

do you have a food scale, weigh/measure all your food? You could be underestimating..

amiclvrt

that is not even three weeks...it takes your body four to six weeks to adapt to any change...give it six weeks and if no loss then make some adjustments..

do you have a food scale, weigh/measure all your food? You could be underestimating..

I do measure everything. If a serving is 15 almonds, I count them out. I use measuring cups but do not weigh. And I try to buy snacks in portion-sized containers (string cheese, almonds, etc.)

shadow2soul

. If I look at my "net calories" I am around 700 per day.

Goodness! How do you even have the energy to exercise?! I'd drop over dead right in the gym if I only netted 700 calories!

Oh trust me, I am hungry ALL THE TIME. But my hubby assures me that the hunger pains means your body is burning through those calories. He says I should be hungry all the time. He does not believe in the "starvation mode" theory. He just tells me that persistence is the key.

He doesn't know what he's talking about. You're hungry all the time because you're "starving" (net 700 calories).

I have to agree with this. I'm rarely hungry at all and I started mfp @ 218lbs on March 13 this year (now 169.4lbs as of this morning). I'm also only 5'4.5" and eat 1524 calories on a lazy day (2000+ when I'm really active). I looked through your diary some and if I ate the same number of calories that you do some days, not only would I be hungry...no one in their right mind would want to be near me because I'd be a total *****. I can't even imagine working out on so little.

Good luck and I hope you find a more sustainable calorie goal that you can easily lose weight at. :flowerforyou:

ajsjourney

I think you need to up your calories, I was netting about 900 calories in the beginning with my exercise and my weight loss eventually stalled. I asked for advice on it, and the majority of people told me that I need to eat more. I currently use TDEE -20% to calculate my calories with the number of hours I exercise per week. My weight loss started moving again. Here is an easy website to figure out your TDEE and calorie target, you will see that you will get more calories then what your eating.

http://scoobysworkshop.com/calorie-calculator/

trogalicious

First, slap your husband.

Second...

I Copy/paste this everywhere. You're not new here, but these tips might help:

1. don't trust the initial setup that MFP provides. If you put in the wrong/inaccurate information, it'll tell you to eat an amount that may not be applicable.
2. Make sure you eat enough.
3. Figure out what works for you and is sustainable/healthy/long term.
4. avoid fads. don't buy in to any "Hey, try the twinkie and vodka diet"
5. Don't cut out anything now that you don't plan on literally giving up forever.
6. GET A FOOD SCALE. Weigh everything. No, seriously.
7. Get an HRM with a chest strap. You'll at least have a better idea of what you're burning. It'll be more accurate than the generic info in the exercise database.. and even more than the cardio machines. This is great for steady state cardio (run/walk/etc)
8. Don't go balls out. You'll burn out. I see 300 lb people show up here, instantly start working out and cutting their intake SEVERELY... trying to cut out all of their carbs at once.. whatever. Take it slow. Figure out how much you need to eat FIRST in order to lose.. then incorporate exercise.
9. Don't cardio yourself to death.
10. Take the information on the forums with a grain of salt. A lot of people that have been here for a while.. and have been successful, may seem jaded. They give out GREAT advice day after day, only to be met with people that refuse to listen.
11. Eat real food. Not diet food. Not "low fat, sugar free, now without X." It's easier to get/find/count.
12. don't set time restrictions.
13. measure yourself weekly. Don't just weigh. Measure and take pictures.
14 BE PATIENT.
15. Avoid forum topics that have "1200" in the title. It's just full of butthurt. Lots of it.
16. This isn't a game, it's about changing your lifestyle. Do that.

pretty much that.

...and don't fall into the "1200 calorie" vertigo of suck because of:

the typical MFP users does this:
1. I wanna lose weight, let's try MFP.
2. OH! Wow, it tells me I can lose 2 lbs a WEEK? AWESOME!
3. I just sit at a desk when I'm not working out, I guess I'm sedentary.
4. MFP tells them 1200 calories, and they don't even eat that.. then they work out on top of it.. creating an even bigger deficit.
5. Lose a lot, fast, brag about 1200 calorie success.
6. Come back in a few months trying to figure out why they're dizzy, tired, not losing weight.
7. Get on the forums, ask why they aren't losing.
8. Get two responses (I eat 1200 and lose) (I eat 2200 and lose)
9. Argument ensues about who is right.

Now. That being said. These threads happen hundreds of times per day. Most times, and I mean really.. seriously.. 95% of the time.. people get the 1200 number because they don't put the right information in when they set up the account. There are a great number of people that are trying to help. I'm one of 'em.

I'm a hardcore advocate of actually finding out what works for the individual.. by means of other calculators, averages, time, practice, and patience.

Blanket prescriptions of 1200 calories "because it worked for me" is more harmful to the generic new user than the "figure out what you need to eat." Unfortunately, one is a LOT easier to type.

Find out what you need: http://scoobysworkshop.com/accurate-calorie-calculator/
Take the tips, links, and info above and make the cart more manageable to stay on.

The TL;DR version? You're doing it wrong. You can't work out as much as you are and only net 700 calories.. and expect good things to happen.

pjwcampbell

Eat more. Anything less than 1500 calories per day for women is starvation...contrary to what MFP says.

Mischievous_Rascal

I measure everything but veggies and I am not eating my exercise calories. Exercising is very new to me! I was very out of shape and not exercising at all. My son, who is a weght lifter, is training me so I know I am getting quality workouts.

I'm not sure how to get over the mental block of eating 1200 "net calories". I'm afraid of it...

I was afraid too, but I was more afraid of plateauing forever, so I said I'd give it a month, and I went from 23% body fat to less than 20%. Check out this link for the how and why - especially if you're lifting!!

http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet

And I use this calculator for figuring out my TDEE: http://scoobysworkshop.com/accurate-calorie-calculator/

TDEE would INCLUDE your exercise calories, so you won't have to worry about eating them back - I find having only one number to worry about each day makes it a lot easier to manage.

Best of luck!

Valqis

I feel pretty

67Wildcat

Don't forget that muscle weighs more than fat! If you are lifting weights, you may be gaining muscle weight. Try checking your measurements to see results. You may be more on track than you think.
Blessings,
Carol

pita7317

Track your sodium intake. That might help.