Numbers headache!

KLouise56

I've started counting calories again after attempting to do this half heartedly in 2011 then gave up. Just look for a few tips/advice of sticking to 1200 calories:

My calorie intake is a mess. One day I somehow ended up with net calories of 700 due to exercising and not having enough time to eat lunch at work and survived on a yoghurt and a satsuma in between clients. Another day I was up to 2100 from eating too much as I injured my knee (bloody dog..) on a run so had to hobble back home so couldn't even make a dent in what I ate!

For a 1200 calorie diet what should I be allocating for breakfast, lunch and dinner? In theory I should find it easy as don't have a sweet tooth for chocolate and not one for snacking apart from teas/coffees during the day. But I think eating erratically (unintentionally and wouldn't have noticed if it wasn't for tracking!) day to day is not helping my weight loss! My trying to rewire my brain in the mean time to have smaller portion sizes for meals and to stop eating when I'm full and don't turn into my mother with wasting food...

beachlover317

It's probably better not to try and outrun your diet. Weight loss is about calories in and calories out. If you have to rely on exercise to overcome the diet - it can be a recipe for overeating, as you stated.

What helped me 19 months ago to start losing in a healthy way was reading and learning about what works, what is healthy and what is sustainable. Without these 3 things working together, it's not going to work in the long term.

As far as overcoming the challenge of overeating - it's about learning moderation. That is the basis of being able to sustain healthy eating. Without it, you begin giving up foods and denying yourself things you like and enjoy. Learn to enjoy foods without going on a binge.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=guide+to+sexy+pants

http://www.acaloriecounter.com/blog/why-am-i-not-losing-weight/

http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

I encourage you to do some reading in the above links and figure your numbers again. Good luck.

melybelyc

I hear you! I am constantly "in starvation mode" because I eat mostly vegetables. I make sure I have protein in my diet - I drink a nutrition shake every day that gives me my protein requirements. But I basically follow Michi's Ladder. Pretty much everything I eat is off of tier 1 and 2. I am not perfect, I crave popcorn - but I find it very helpful and I have a lot of energy because the foods I am eating are so good for me. I am a juicer and I love it! I don't worry so much about calories anymore, I focus on feeling full and satisfied.

hedwardsb

I come & go with counting calories because for the most part I'm a maintainer with a 5-8 pound window that brings me back. The year I took of pounds, I found the days I was most consistent I'd planned my meals and done some pre-logging the night before.
For example, last night we had chicken soup for dinner, and when I logged it, I went ahead & put in nearly the same meal for lunch today. Now I already know about how many calories I'm looking at for the rest of the day. Also, my lunch is made and eating a decent amount during the day decreases the likelihood that I'll eat too much in the evening.
As for the fluctuations in calories day-to-day, as long as I'm at my goal for the week overall, I don't worry about that.
When II was losing, 1200 calories a day did not work for me when I tried it. Even eating healthy, high protein foods I was too hungry, and I did not lose. I had to change my settings to 1/2 a pound a week loss which upped my calories before I started losing.

KLouise56

Thanks for replies! I've had a quick look at the threads and changed calories to 1500. Hopefully won't have to rely on exercise as much as I would plan my food for the day, get depressed, then see how long I need to run/walk for to bring it back down to 1200. At the moment I can easily stick to 1500 (which I am at the moment) calories and any exercise is a bonus!

Will look into more details once I start eating consistently and get out of the mind frame of feeling guilty for eating over 1200 calories then spend evenings trying to burn it off or not eating at all then feel shakey/dizzy as I haven't eaten enough to do any sort of exercise (which I want to do for health benefits and the dog won't walk itself).

I'm going to have a look for a nutrition shake for those days at work where I just don't have the chance to eat my lunch. Never thought of that!

I've also set my food diary to friends. If anyone would like to be my friend and be there to shout at me?!

hedwardsb

I keep a can of almonds in my cabinet at work. They are a perfect protein boost for crazy days or just days when you need a pick me up. The key for me is to count them out rather than just eating from the can. Today I was hungry & in a rush 2 hours from lunch, so I counted out seven & ate them on the run. Surprisingly satisfying.
I have a no guilt policy. I love to eat, and I don't want my indulgences tainted by guilt. That's why the weekly glance of calories is nice to keep things in perspective.
Good luck!