1200 cal diet for some1 who wants to lose 1Kg /2 lbs a week

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Gilla22
Gilla22 Posts: 28
in Health and Weight Loss
hey everyone

I have been doing a lot of research on this topic and im REALLY confused.each and every time I read one of the posts regarding this issue,it confuses me further.I began using MFP about two weeks ago and I started eating only 1200 plus exercising and lost 3 kilos.I was on cloud nine.but in the 2nd week I didn't lose anything.thats what led me to do some research.thanks to the forums,I did all the math.I require 1350 calories a day,I exercise (25 mins of HIIT and 20 running) which is burns around 500 cals which,after careful research ,I decide to eat back.I reset my goal on MFP to lose a kilo per week and it set my net calories at 1200.im was beyond shocked.what the hell should I do now.should I stick to what I was doing (eating 1350 and exercising plus eating back the exercise cals ) or eat 1200 cals instead.I don't want the dreaded plateau or stalled weight loss.I want a consistent and long term approach to losing weight


P.s I want to lose 20 kilos/44 pounds

Replies

  • QuilterInVA
    QuilterInVA Posts: 672 Member
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    You need to get some realistic expectations. losing 2 pounds a week is not realistic. Aim for .5-1 pounds.
  • SezxyStef
    SezxyStef Posts: 15,268 Member
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    1 kilo a week is 2.2lbs..and too much to lose a week if you aren't trying to lose over 100lbs.

    You didn't gain this weight in 20 weeks...don't expect to lose it that fast.

    It has taken me a year to lose 45lbs.

    Cut back to 1/2lb or .22kg a week and you will see a marked improvement in the amount you can eat.
  • JenMc14
    JenMc14 Posts: 2,389 Member
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    Experiment. Use 1350 as your net for 4 weeks, if you're losing, keep it up, if not, try 1250 as your net. And by net, I mean what you eat on a Jon workout day, then eat. Back your exercise calories. I think you'd. Be fine to stick to 1350-1400 on non workout days as well, because chances are that's still below your sedentary maintenance.
  • smc864
    smc864 Posts: 570 Member
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    If you aren't losing weight on 1200 calories then you are eating more than you think you are. Are you weighing all your food? Accurately logging?

    500 calories seems a bit high for 45 minutes of HIIT and running. And by you eating 1350 calories + 500 exercise calories you're at about 1850 calories for the day -- assuming you aren't underestimating your intake. That's pretty close to maintenance for a lot of people.

    If you aren't losing weight you are either overestimating burn or underestimating your intake.

    I eat 1200 calories/day and do NOT eat back my exercise calories and lose 2 pounds/week and have done so consistently for the last 2.5 months.

    If you aren't losing weight the answer is NOT eat more calories, quite the contrary.

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