Not Enough Calories?

sydkel29

So, I have been eating 1200 calories since Dec 26 and am now not losing any weight. I workout at least 5 days a week for at least 45 min. It's either Kickboxing, Spin bike, run/walk and then weights. My HRM shows on average 300 calories each session. I am wondering if I am not eating enough calories. One, my stomach is growling a lot more now lol. I am most always under my calorie intake. And no loss in almost 2 weeks

Any suggestions?

Holly_Roman_Empire

What does your diary look like? Do you eat your exercise calories? How many pounds are you trying to lose? How tall are you?

diannethegeek

Two week stalls happen sometimes and there's not always a good reason for them. It could be something as simple as some extra water weight from you exercise program masking whatever fat loss is happening.

That said, assuming your 1200 calories are accurate (I know we harp on it around here, but are you using a food scale yet?) then I would worry that yes, you may be undereating. It may not be stalling your weight loss, but you do risk losing more muscle.

Are you logging your exercise and eating back any of the earned calories?

Do you have your goal set to lose two pounds a week (most people set it to the most aggressive goal the site will allow)? With less than 20 pounds to lose now you should consider resetting it to lose 1 pound a week at the most.

4daluvof_candice

What does your diary look like? Do you eat your exercise calories? How many pounds are you trying to lose? How tall are you?

mattgrenier9

Definitely increase your calories a little, your metabolism is probably use to the small amount of calories you have been consuming, also I recommend opening up your food Diary because then everyone can get a better idea of what you put into your body. One last thing you need to eat more than 1200 Cal if you are working out regularly or the days you do work out

TeaBea

So, I have been eating 1200 calories since Dec 26 and am now not losing any weight. I workout at least 5 days a week for at least 45 min. It's either Kickboxing, Spin bike, run/walk and then weights. My HRM shows on average 300 calories each session. I am wondering if I am not eating enough calories. One, my stomach is growling a lot more now lol. I am most always under my calorie intake. And no loss in almost 2 weeks

Any suggestions?

Are you "netting" 1200 calories ....or just eating 1200 calories?

Netting 1200 calories is how MPF is designed.....this means you eat 1200+300 (exercise calories).....or 1500 calories total.

Hunger is not the best indicator for "do I need more nourishment?" Some dieters can eat lots of fiberous (low cal/high volume) food and/or drink lots of water & keep a full stomach.

The reason MFP gives you 1200 calories NET.....is because you put in a weekly weight loss goal.....& MFP did the math. It's not really a statement about healthy weight loss....BTW .....1200 net is MFP's lowest possible number.

To see if you should be eating more look up your BMR ......http://scoobysworkshop.com/calorie-calculator/

THIS is as low as you should go

Livin4Bliss

I have been having the same exact scenario. I lost 10 lbs in the first 2 weeks, and have lost ZERO in these last 2 weeks. I haven't done anything different: same weekly net calories and the gym 5 days a week. And NO I dont see a difference in my clothes. It seems to early to plateau, right? I started Cross Fit a few days ago in hopes by trying something new it will help. My net calorie goal is 1338. So, if I work out and burn 600 calories then i can eat up to 1938. is that right? But I usually eat under 1338 regardless of the workout and get the message at least twice a week that I am "eating too few calories". Any suggestions would be greatly appreciated!!! Thanks!!

TeaBea

I have been having the same exact scenario. I lost 10 lbs in the first 2 weeks, and have lost ZERO in these last 2 weeks. I haven't done anything different: same weekly net calories and the gym 5 days a week. And NO I dont see a difference in my clothes. It seems to early to plateau, right? I started Cross Fit a few days ago in hopes by trying something new it will help. My net calorie goal is 1338. So, if I work out and burn 600 calories then i can eat up to 1938. is that right? But I usually eat under 1338 regardless of the workout and get the message at least twice a week that I am "eating too few calories". Any suggestions would be greatly appreciated!!! Thanks!!

Eating 1338 & exercising for 600 is like giving your body 738 calories. These are the calories your body has available for everyday function....heart, lungs, kidneys, etc. When your body doesn't get enough nourishment it makes choices.....nourish the heart or nourish existing muscle mass.....your body chooses the heart (of course).

The problem with VLC (very low calorie) diets it you will lose weight.....but a fair amount will be lean muscle mass. A moderate weight loss goal (with protein & strength training) will allow you to keep the most muscle possible.

How to eat more........calorie dense foods......nuts, nut butters, olive oil, avocado, cheese, seeds. Think of your protein allowance as a minimum goal.

Just make sure you have a good handle on the number of calories burned for workouts....MFP & machines are "generous."

4daluvof_candice

I have been having the same exact scenario. I lost 10 lbs in the first 2 weeks, and have lost ZERO in these last 2 weeks.

a healthy weight loss is about 1lb/week so you have lost 10 weeks worth of loss in 2..whats the prob

I haven't done anything different: same weekly net calories and the gym 5 days a week. And NO I dont see a difference in my clothes. It seems to early to plateau, right?

No, maybe its due to the big loss, or overestimating calorie burn or underestimating calorie intake

I started Cross Fit a few days ago in hopes by trying something new it will help. My net calorie goal is 1338. So, if I work out and burn 600 calories then i can eat up to 1938. is that right?

The way MFP is set up you eat back you exercise calories so YES. but you may opt to start off at 50% (eaten back) for over estimating purposes if you want, its up to you.

But I usually eat under 1338 regardless of the workout and get the message at least twice a week that I am "eating too few calories". Any suggestions would be greatly appreciated!!! Thanks!!

Eat! :flowerforyou:

sydkel29

I am 5'2. (short lol) And I am always under my calorie goal. I am usually around 200-300 under my goal.

Mr_Knight

Putting it altogether....

- 1200 calorie goal
- usually 200-300 calories under goal
- plus 300 calories exercise

Am I understanding correctly?

sydkel29

I am using my calories that I burn towards my goal. So, if I had 1200 to begin with and burned 400 calories I make sure I am still under the 1600 that I am now allowed. Is this not correct?

sydkel29

I will open my journal as well. I have allowed myself cheats here and there and you will see my bad days as well. But, I usually try to work out more on those days.

Mr_Knight

It's not about correct or not (yet), just clarifying what you're trying to say. So is it more like...

- 1200 calorie goal
- 300 calories exercise, added to the goal, so 1500 calories
- but usually 100-200 calories under, so typical day ends up being 1400-1500 calories

RGv2

Since you are eating exercise cals back, do you eat 100% (or close to)? How do you estimate the burn?

sydkel29

I have opened up my diary to see if that can help some of you help me. I also rely only on my HRM. I do not go by any calories burned from the machines I use. I know I am losing inches but just figured I would have lost a few more lbs by now. I want to be under 150 so bad

sydkel29

I usually have 200-300 calories left in my day. That is with my goal - intake + excercise. I only use my HRM to get a calorie count

sydkel29

Yes that is correct. Now since you said that, should I stick to the 1200 instead of counting on the exercise calories to give me more food?

beccaleanne94

im really confused
ive just started dieting because i wanna lose weight for summer and ive been eating around 1200 cals a day but working off between 600 and 700 usually, is that wrong or?

im around 20stone and 6'2"

diannethegeek

I have opened up my diary to see if that can help some of you help me. I also rely only on my HRM. I do not go by any calories burned from the machines I use. I know I am losing inches but just figured I would have lost a few more lbs by now. I want to be under 150 so bad

Your diary does not appear to be open yet. To set it so we can see it go to Settings > Diary Settings > Public

RGv2

I wouldn't stick to the 1200, you should still eat exercise calories back but now you need to figure out what %. Since caloric burns aren't an exact science, most eat back only a certain percent. Starting around 75-80% of them and adjusting from there is usually a good place to start. With that said, are you weighing and measuring your intake?

Holly_Roman_Empire

Your diary isn't open.

If you don't have much to lose, two week stalls are normal. Keep eating most of your exercise calories, but you have to accurately weigh and measure your foods and liquids. I'm assuming you don't have a lot to lose since you say you want under 150, so every calorie really does count at this point.

Cheat days are fine as long as you log it all accurately and stay under your weekly goal. Make sure you get enough protein since you're working out so much, too. You say you're losing inches, and that really should satisfy you, especially if you're losing weight for aesthetic purposes.

Mr_Knight

Still can't see your diary.

Over-estimating exercise burns using an HRM is one of the most common problems on MFP. The bottom line is that if your weight is stable for a number of weeks, you are not really running a deficit, so it's time to take a fine tooth comb to the numbers and see where the problem is.

Probably best to wait for diary to open up before adding more...

sydkel29

Its open correctly now. Sorry, I must have hit the wrong button. Thanks again for you all taking the time to help me out.

Mr_Knight

Ok, I see it now. :drinker: For yesterday you have ~400 calories for about an hour of "walk/run" on the treadmill. How far did you walk, how far did you run, and what was the incline on the treadmill?

chasetwins

Diary is still closed - how tall are you and how much do you weight now? I am 5'5 currently 166 and eat about 1550 calories per day. Monday - Sunday. I have 2 rest days work out the other 5.. I am currently burning between 300 - 450 cals for each workout. I have been using the TDEE method all though MFP actually gives me the same calorie goal. I do NOT eat back exercise calories. 1550 is my max and I very rarely go below that.

I stalled for a couple weeks, changed my workout only and started losing again. If you a re hungry a lot you are depriving your body of something. If you are eating enough - you are eating the wrong stuff.

The only times I get hungry is if I go below my calorie goal

Edited to add - posted before you opened your diary lol

RGv2

im really confused
ive just started dieting because i wanna lose weight for summer and ive been eating around 1200 cals a day but working off between 600 and 700 usually, is that wrong or?

im around 20stone and 6'2"

Um, yes. That' isn't very healthy.

You're only netting 5-600. I bet you could be netting 3x that and still safely lose weight.

Brige2269

What does your diary look like? Do you eat your exercise calories? How many pounds are you trying to lose? How tall are you?

This, and readjust your MFP everytime you lose 10 pounds.

chasetwins

First thing I spotted - the milk while milk in moderation is fine you seem to use a lot of calories for chocolate milk and on one day had it as dinner. I would be STARVING

You need more nourishing items for meals - protein and veggies!! Breakfast lower the amount of milk if you must have it and have an egg with whole grain toast. Dinner always have a serving of protein with at least two servings of veggies and or fruit (veggie preferred for sugar purposes)

You will stay fuller longer switching things like that out.

I also saw..weekends are a sore spot lmao - mine too!! I have a harder time on weekends. If you must...absolutely MUST eat fast food right now..opt for something besides a big mac Have a chicken salad with only half the dressing (dressings are usually loaded with cals & fat) Or at least opt for the chicken sandwich no condiments.

Changing the things you eat will have a HUGE impact on how you feel.

sydkel29

I ran a mile at 4.5 1 incline, walked .75 mile at 3.5 1 incline, ran 4.5 at 4.5 1 incline. I don't do much incline because I am recovering from a tailbone fracture. Now outside I can run fine up and down hills. The treadmill just bothers my back more. The calories burned is based off my HRM not the treadmill.

sydkel29

I am very limited to veggies I can eat. Apples and Oranges are really the only thing I can tolerate. Roughage is a killer for me as I have ulcerative colitis. I drink the milk to get some calcium as my body does not absorb vitamins. They pass whole. I can't stand plain milk