How is 1770 calories so little food?

grandpoobah12

So, new lifestyle huh? I am wondering how I can live the rest of my life on 2000 cal or less. My RMR is 1770. If I exercise every day I can maybe get 2000 cal. to lose. I was shocked at how little food that is compared to what I was eating. 28 grams of cheese? 50 cal. dang I ate 2 bites of everything I usually eat 10 bites of today.

I wasn`t so hungry as I have been training myself to eat less and less over the past 3 weeks. I feel more sad. As if a friend died.

So food is not my friend and now I have nothing to fill the void. I seriously considered smoking again today. I quit like 5 years ago.

That would make my healthy choice unhealthy now wouldn`t it.

I lost less than 1 lb last week eating this way. Feeling really depressed. How can I keep it up over the weekend. ???

flumi_f

If you eat calorie dense things 1770 is not alot of food. I had a bit of portion distortion, when I started logging too. If you mix the cheese or whatever else you like with lots of veggies, you can eat calorie dense stuff and fill up on the nutrient dense stuff.

Of course I really am lucky and thankful, that I actually love all those veggies I eat. Since logging I just upped those portions and decreased the size of the cheese, bread, noodle etc portions. I'm quite happy with that. I still have my chocolate, ice cream, cookies etc too. But here also my portion size has decreased.

Without exercise I too am at about 1700cals. I get enough food with that as well as having my cake and eating it too. Just shift around your portions.

KristinNicole82

It really is about making the most of your calories and finding what works for you.
http://www.wisegeek.com/what-does-200-calories-look-like.htm

RachelRuns9

aww, I'm sorry! For me, the 2 bites of my fav cheese still makes me happy! it's hard to give advice becuase your food diary is all "quick add." but look up low calorie recipes and try some new things! i have been doing all sorts of experimenting and have fun that way. maybe the issue is that you haven't changed your foods and recipes and that's why it feels so sad. perhaps if you had a low calorie cheese you could have more!

it can work! you can find ways to make it work for you! don't be sad! And OMG don't smoke! I quit about 5 years ago too

natini

Don't let it get you down. I am going to share with you what I am doing and hopefully it will help.

By tested RMR is 1763. My TDEE according to Heybales spreadsheet is 2100. I lift 3 days a week so the spreadsheet was recommending that I eat right above my BMR which is 1687. I cut back to 1687 and was not losing. I felt miserable just like you are saying.

Based on reading a lot of information, I decided to add 200 calories to my calorie goal for two weeks to see what my body does and give it a little bit of rest. I think it was stressed based on how I was feeling. Eating at 1870 daily has made a huge difference. I dont feel deprived and I actually feel leaner. I got on the scale today and it finally moved. I haven't seen a downward movement in months. My plan is to finish out these two weeks at 1870 and then go to my TDEE and eat there for about 2 weeks or longer depending on how I feel.

My thought is, I shouldn't gain because if that is my true TDEE I will maintain. I will feel better and give myself a break from the cut I was trying to accomplish.

Good luck. Message me if you need to chat.

wilsoje74

what are you eating that is all 'quick add" calories?

BusyRaeNOTBusty

It's not really. I eat 1800 to 2000 calories a day and eat a lot of food. 400-600 calories a meal, plus small snack. Really not hard.

Stop with the quick add though. We can't help you if we don't know what you are eating. How do you know if you are getting enough protein, fiber, etc? You should be measuring and entering exact quantities.

WhataBroad

You really do get out of this what you put into it. The fact that you are doing Qick adds repeatedly seems to say to the vast majority that you really aren't putting anything into it.

Lean, quality protein and healthy fats along with lots of veggies is going to equate to a lot of food. Try it

Francl27

I totally get what you mean. It's actually a lot of food, but a lot less than what we used to eat (and definitely not the same type of foods overall). It's a sacrifice, there's no way around it. It took me years to be ready to do it, I didn't want to give up the food and eating so little of what I loved scared me... Now I'm glad I did it, even if it's tough at times.

thmgoodw

I can't really see what you eat on a daily basis as your daily diary is pretty bare with all of those quick added calories ;-)...but what is your typical macro breakdown?

My experience is that when I eat carb heavy I do not get satieted, and just eat and eat. With higher fat, I get full so easily. In fact, I now pretty much have to force feed myself to merely get 1500 calories in a day.

Also, do you historically eat when you are hungry, or "just because." Previously, I typically ate when when I had idel time, which is a horrible way to eat...yet lots of us do it. I would eat only when I'm hungry, but I actually eat more often than that to get any sort of calories in.

So, new lifestyle huh? I am wondering how I can live the rest of my life on 2000 cal or less. My RMR is 1770. If I exercise every day I can maybe get 2000 cal. to lose. I was shocked at how little food that is compared to what I was eating. 28 grams of cheese? 50 cal. dang I ate 2 bites of everything I usually eat 10 bites of today.

I wasn`t so hungry as I have been training myself to eat less and less over the past 3 weeks. I feel more sad. As if a friend died.

So food is not my friend and now I have nothing to fill the void. I seriously considered smoking again today. I quit like 5 years ago.

That would make my healthy choice unhealthy now wouldn`t it.

I lost less than 1 lb last week eating this way. Feeling really depressed. How can I keep it up over the weekend. ???

JoRocka

It really is about making the most of your calories and finding what works for you.
http://www.wisegeek.com/what-does-200-calories-look-like.htm

this.

Making the most of calories.

I've eaten over 2000/3000 and as little as 1200... it's hard- but you get used to eating it and you find ways to make it work.

Our bodies require quiet a bit less to function than we think we do- which is irritatingly difficult- but realize you adjust to a point and get used to eating food that makes you feel good AND serves it's purpose.

Akimajuktuq

I eat very calorie dense foods. Yes my portions seem small but they are far more filling and, bonus, my body gets the nutrients it needs. "Filling up" with low calorie foods is a FAIL, for me. Plus eating less means I save money. I eat about what you do, sometimes less, and I am very satisfied.

grandpoobah12

I`m really sorry I ever opened my diary. I was asking for motivational help. Many of your sarcastic comments about quick adds, as if your sure I can not be correct in the calorie count by reading labels and just not bothering to search the food name. You do realize they print calories on labels no?

I am looking for motivation to change how much I eat, my question was how does one get their brain around eating smaller portions. I realize an ounce of chicken is a lot less than I thought. doesn`t that give you the idea that I am weighing my food.

I really want to give those who critiqued my diary a big sarcastic thanks!

It`s a psychological thing. Not really a nutrition thing, another reason it is in the motivation section and not the general diet and weight loss help.

What I want to know is when the scale goes down so slowly, little by the little, the way I hear it is supposed to, what do you do to keep your motivation.

If you love food and wine, like I do, what do you do in place that is fun?

grandpoobah12

My experience is that when I eat carb heavy I do not get satieted, and just eat and eat. With higher fat, I get full so easily. In fact, I now pretty much have to force feed myself to merely get 1500 calories in a day.

Also, do you historically eat when you are hungry, or "just because." Previously, I typically ate when when I had idel time, which is a horrible way to eat...yet lots of us do it. I would eat only when I'm hungry, but I actually eat more often than that to get any sort of calories in.

Yes, I eat and drink wine at the end of the day. It is associated with my chill time. Now I have to find something else to do to chill. I have been able to do it so far. I just don`t feel happy.

Seriously, you have to force feed yourself to get to 1500, dang, how did you get to that point. Were you instantly a diet genius? How did you go through the transition?

cafeaulait7

Well, you aren't eating at maintenance yet, so it is a diet. You could move to maintenance at your goal weight and just go on like that, but the lbs come off very slowly. I did that last time, and it's much easier if you have the patience. The motivation there isn't seeing the lbs come off; it's knowing that you are eating/exercising like the person you want to be (weight wise) and it will all work out by itself. It did.

As far as wine or cheese, yeah, I hate that. I do it once a week. I could probably fit in twice. But I can't do it like I like to, no. I could if I didn't mind my extra lbs, which is always an option if they aren't excessive. Or you could take up walking after lunch or something. The fact is that it's an equation, and you have to make choices, yeah. Sucks I really like cheese!

pizzmor

I`m really sorry I ever opened my diary. I was asking for motivational help. Many of your sarcastic comments about quick adds, as if your sure I can not be correct in the calorie count by reading labels and just not bothering to search the food name. You do realize they print calories on labels no?

I am looking for motivation to change how much I eat, my question was how does one get their brain around eating smaller portions. I realize an ounce of chicken is a lot less than I thought. doesn`t that give you the idea that I am weighing my food.

I really want to give those who critiqued my diary a big sarcastic thanks!

It`s a psychological thing. Not really a nutrition thing, another reason it is in the motivation section and not the general diet and weight loss help.

What I want to know is when the scale goes down so slowly, little by the little, the way I hear it is supposed to, what do you do to keep your motivation.

If you love food and wine, like I do, what do you do in place that is fun?

You are looking at the criticism here in the wrong light. People on here from what I have seen use member's food diary as a diagnostic tool to better help people figure out what they are doing wrong. There really is no other way for people to get a real look into what you are doing besides looking at your diary.

I am not sure what you are doing wrong, but I have been at this for a week now, and I am a big dude at 6'2'' and I am starting to have trouble as well eating all my 2000 calories. I think you need calorically dense whole foods. One of the members here who lost a lot of weight said one of the things that helped was that he ate food with as few ingredients as possible, meaning natural whole foods that are naturally more calorically and nutritionally dense.

Also, if you ask for advice and people try to give it, don't get mad or discouraged when you don't like the answer they are giving. If you need a hug and a pat on the back to get you on track then ask of that, but I don't think this is the place to have people blow smoke up your back side either. If you want them to help then you have to be open to honest feedback.

randomtai

Hmm....asks for advice about intake....
...gets offended when advice is offered based on diary....
...seems legit.

grandpoobah12

didn`t ask for advice about intake. Hitting intake targets. Asked about how to feel better about stopping doing something you love and what to do to fill the void. Motivation and support. Not negativity and discouragement.


Again, psychological question. Not about intake!!!!!!!

grandpoobah12

Hmm....asks for advice about intake....
...gets offended when advice is offered based on diary....
...seems legit.

No question about intake. What may I ask is legit or not legit on forums? Not a troll, asked a psychological question. Arrrgh!!!!

Hmmm overly judgemental without reading OP.

grandpoobah12

I am not sure what you are doing wrong, but I have been at this for a week now, and I am a big dude at 6'2'' and I am starting to have trouble as well eating all my 2000 calories. I think you need calorically dense whole foods. One of the members here who lost a lot of weight said one of the things that helped was that he ate food with as few ingredients as possible, meaning natural whole foods that are naturally more calorically and nutritionally dense.

Also, if you ask for advice and people try to give it, don't get mad or discouraged when you don't like the answer they are giving. If you need a hug and a pat on the back to get you on track then ask of that, but I don't think this is the place to have people blow smoke up your back side either. If you want them to help then you have to be open to honest feedback.

Not asking what I am doing wrong, I am losing. finally getting started on the right path but I am not feeling it yet.

I am asking how to feel good and find a new friend in all of this. A new friend besides food. Let`s be honest depriving yourself of things you love never feels fun at first. does it??? How do you change a habit, just flip a switch??? You all seem so sure of yourselves for whatever reason. Sure enough to put people down when they ask a question.

grandpoobah12

Well, you aren't eating at maintenance yet, so it is a diet. You could move to maintenance at your goal weight and just go on like that, but the lbs come off very slowly. I did that last time, and it's much easier if you have the patience. The motivation there isn't seeing the lbs come off; it's knowing that you are eating/exercising like the person you want to be (weight wise) and it will all work out by itself. It did.

As far as wine or cheese, yeah, I hate that. I do it once a week. I could probably fit in twice. But I can't do it like I like to, no. I could if I didn't mind my extra lbs, which is always an option if they aren't excessive. Or you could take up walking after lunch or something. The fact is that it's an equation, and you have to make choices, yeah. Sucks I really like cheese!

thank you!!! An honest answer actually relevant to the question asked!!!

DesireeNL

You get used to eating smaller portions. I can't even finish what I used to eat before. Like a whole pizza plus dessert, now I eat about half to 3/4 of the pizza and that's plenty.

Also one thing that helped me is to pay attention to that feeling of satisfaction. Notice when you start feeling full, don't continue eating to the point you are stuffed.

And protein is more filling than carbs.

LishieFruit89

I couldnt even figure out what the question originally was so im not surprised by the responses you got.

samammay

People want to see what you are eating so they can give ideas as to what you can change so you dont HAVE to give up the things you enjoy. I learned to adjust my diet so if I so choose, I can have a martini or scotch after work most nights.

But all you want to do is complain about the advice given and only look for 'psychological support'

Ok... here goes. Pull up your big girl panties and realize that this is a change you are making to change something you dont like about yourself. If you think of giving up wine and cheese as a sacrifice, good luck in your weight loss - because you are sabotaging yourself. You are trying to get healthier. Maybe less wine would help.

Better?

geekyjock76

Not asking what I am doing wrong, I am losing. finally getting started on the right path but I am not feeling it yet.

I am asking how to feel good and find a new friend in all of this. A new friend besides food. Let`s be honest depriving yourself of things you love never feels fun at first. does it??? How do you change a habit, just flip a switch??? You all seem so sure of yourselves for whatever reason. Sure enough to put people down when they ask a question.

The people who have the greatest success at fat loss from both a compliant and happiness standpoint are those who structure their dietary and exercise habits during a deficit to closely mirror how they'd live during maintenance. The people who struggle the most are those whose deficit phase is in complete contrast to how they desire to live during maintenance. In other words, don't adopt and maintain policies and behaviors that you can't abide by long-term.

Quieau

OP, I hear you loud and clear. For me, the new friend is the fitness. It just made sense. I needed a new outlet for my "passions" of good food, cooking, eating, socializing around food and I needed fitness. Kill two birds with one stone.

I indulge my fitness like I did my food. With abandon. I wanted a new elliptical, I got it. I wanted Wii Fit, but didn't even have the Nintendo or a Tv to support it. I made it my goal.

Whatever it takes to indulge yourself in the passion of fitness, allow it as soon as is feasible in your schedule/budget without making negative impacts on you or your family. Make it #1 priority over the vacation, the cool boots, whatever. Indulge whatever you want to do for fun that makes you move. A new bike. A getaway hiking vacation. Whatever.

And with the food, become a food snob. Sooooo picky about the quality of what you will be willing to log/eat and then the pursuit becomes part of the fun. Cooking from scratch the perfect barbecue because you can't settle. Finding the gourmet cheese you love so much that one or three ounces of it is soul-satisfying and redeems you for awhile. Don't eat cheap CVS chocolate, but find or make a real truffle instead. You'll find the higher in quality you go, the more mileage you will get out of your log too.

And just realize it's a process. Every day gets easier and every meal more fulfilling on many levels. Your body changing will really fuel you on as well. Hang in there.

randomtai

Hmm....asks for advice about intake....
...gets offended when advice is offered based on diary....
...seems legit.

No question about intake. What may I ask is legit or not legit on forums? Not a troll, asked a psychological question. Arrrgh!!!!

Hmmm overly judgemental without reading OP.

Um ok :huh: :yawn:

elyelyse

The thing is, WHAT you eat DOES make a difference on how easy or difficult it is to stick to a caloric goal. If I eat 400 calories worth of ice cream, or chips or (people asked about quick calories for this reason)...I'm still hungry because it's neither filling or nutritious. But if I eat 400 calories worth of chicken and veggies then I not only have a full belly, but my body is more satisfied because I'm getting more of what my body needs. So, yes, PART of learning to eat within your goal is psychological, but it's ALSO a lot about what you eat. People truly were trying to help. Also...you said something about losing less than a pound last week...depending on your starting weight, that could be perfectly normal. Is your profile pic current? Because you don't look very heavy...typically, only those with a lot to lose will lose any faster than .5-1lb a week. Even if you do have a lot to lose, weight loss isnt linear...you might lose nothing this week...2 next week...1 the next...even if you do the same thing each week.

allijoy13

I`m really sorry I ever opened my diary. I was asking for motivational help. Many of your sarcastic comments about quick adds, as if your sure I can not be correct in the calorie count by reading labels and just not bothering to search the food name. You do realize they print calories on labels no?

I am looking for motivation to change how much I eat, my question was how does one get their brain around eating smaller portions. I realize an ounce of chicken is a lot less than I thought. doesn`t that give you the idea that I am weighing my food.

I really want to give those who critiqued my diary a big sarcastic thanks!

It`s a psychological thing. Not really a nutrition thing, another reason it is in the motivation section and not the general diet and weight loss help.

What I want to know is when the scale goes down so slowly, little by the little, the way I hear it is supposed to, what do you do to keep your motivation.

If you love food and wine, like I do, what do you do in place that is fun?

That's just it, you can eat a HUGE plate of food, with foods you are used to in smaller portions and other foods in larger portions and feel completely satisfied. That's why people are asking to see your diary. Some of us who have been at this for years and years, may have tips to make the most out of what you are eating, but we have no idea what you are eating, so it is hard to give advice. I read through most of the comments and I think a lot of people are being completely serious. It is hard to help, without know what you are eating. Example - if you love sausages, we might have some really great brands of chicken sausages that you might want to try - you can eat like 4 of those for the same calories and less fat than a pork sausage - that's more food with a better ratio of maros.

And, your macros really dictate whether you will be hungry at the end of the day or not. You need protein and good fat to feel satisfied. Seeing your diary would tell us if you are getting those and would lead to a more informed reply.

I LOVE food and wine. Love it, Love it, Love it! I've learned to make the most of my meals and limit my wine to special occasions, but that's b/c I'm focusing on losing body fat %. You can still enjoy wine in moderation, just know that it is going to take away from your nutritionally dense food and often (at least for me) after a glass or two of wine I find myself reaching for food I would normally not eat! Sabotaging all of my hard work!

Cre8veLifeR

Good Morning OP, I know how you feel. Food IS a friend and it totally fills a void, and in fact chewing stimulates serotonin so eating DOES make you feel good. If it didn't no one would even be on this site, right?

I know a lot of people give themselves "cheat" days as a sort of reward system. Obviously you want to choose the "right" foods to get your daily intake of proper nutrition - if I could I would eat wine and chocolate to get my 1700 everyday!!

What else makes you happy like eating does? Besides smoking!! :-) Here is a really good blog about the psychology of eating, and they have a class through Ethos if you can afford it. http://psychologyofeating.com/blog/ipe-blog/

Losing slow is OK!!!!! I have lost my weight sooooooooooo slowly that sometimes it is really discouraging and the negative voice who lives in my head pops out and says "See? Look how hard you work and look how you are depriving yourself of the things you "love" and nothing changes. What;s the point? You're married, Who cares..." I tell her to shut up and go away because I care!

Look at it as a lifestyle change (which you are) and that in order to GET something you obviously have to GIVE something. I would rather lose the weight slowly and know that this is a way I can live for the rest of my life, and I totally give myself cheat days, for sure. I did yesterday! I had 2 beers and a piece of birthday cake.

So my long winded answer is: 1. It's a marathon, not a sprint, it's a lifestyle change, not a diet 2. Give yourself "cheat" days to enjoy the things you LOVE, like wine and cheese. There is absolutely nothing wrong with this. Yes it will cause slower weight loss but who cares? You don't want to gain it back! 3. Reward yourself in other ways for your accomplishments.

:flowerforyou:

cavia

I am not sure what you are doing wrong, but I have been at this for a week now, and I am a big dude at 6'2'' and I am starting to have trouble as well eating all my 2000 calories. I think you need calorically dense whole foods. One of the members here who lost a lot of weight said one of the things that helped was that he ate food with as few ingredients as possible, meaning natural whole foods that are naturally more calorically and nutritionally dense.

Also, if you ask for advice and people try to give it, don't get mad or discouraged when you don't like the answer they are giving. If you need a hug and a pat on the back to get you on track then ask of that, but I don't think this is the place to have people blow smoke up your back side either. If you want them to help then you have to be open to honest feedback.

Not asking what I am doing wrong, I am losing. finally getting started on the right path but I am not feeling it yet.

I am asking how to feel good and find a new friend in all of this. A new friend besides food. Let`s be honest depriving yourself of things you love never feels fun at first. does it??? How do you change a habit, just flip a switch??? You all seem so sure of yourselves for whatever reason. Sure enough to put people down when they ask a question.

Dieting sucks but being a size 16 sucked more. I spent 6 months eating about your calories (1750ish for me). The first 6-8 weeks I felt little deprivation because I was now eating significantly more protein than prior to dieting and it took my body some time to get used to it. The reason people are commenting on your use of quick add calories (I haven't looked at your diary) is probably because they want to see how you are dividing up your macros. Protein and fats help you to feel fuller longer than carbs.

The gym became my new friend instead of pastries. If you could call a food that helped contribute to my 43" waist, my high blood pressure and my reflux a friend.

Once my body got used to the higher protein intake, I was hungry all.the.time. Running long distances helped keep me sane. A 10 mile run once a week allowed me a high volume food day. I still ended with a 500 calorie deficit but being able to eat an extra 900 calories on my long run days allowed me to indulge in foods that I normally couldn't.

Also realize that this is temporary. Once you hit your target and switch to maintenance you will have more calories to play around with.