Not Enough Calories>????

DevSanchez

MFP recommended that in order for me to lose 1.5-2lbs weekly I need to intake 1200 calories daily. I am 5'3 240 lbs. my goal is 140 in 12mos. I work out 3-5 times weekly. I have a desk job. It is not difficult for me to eat this amount and find it satisfying as I am consuming things like fish chicken feta cheese kale, lots of fruits and veggies.....but I havent seen the loss I am expecting just yet and in fact a gain this week......just wondering if this is too little but I am afraid since this is my recommended amount that I should not eat more. I am worried I may gain from upping my calories.

heavenlyb14

If you open your diary then there will probably be a few suggestions that could be made.

PINKinquisition1908

I'm not an expert, but I'm the same height. I literally do not lose unless I eat around 1400 calories and burn about 500 of those off. You have to do what is right for your body.

nishass

I have about that amount to lose as well and I have a desk job also. I find that when I consumed 900-1000 calories, I lost less weight than when I took it up to around 1200. I guess my body goes into starvation mode then. I am satisfied at around 1200. I try to use a sense of "satisfaction" as a guide generally so don't mind it too much if i exceed that amount. I am trying to focus on increasing my activity levels and adopt more of an athletic mindset.

DevSanchez

If you open your diary then there will probably be a few suggestions that could be made.

I opened it up! I am open to any and all suggestions as this is a new journey for me!

DevSanchez

I have about that amount to lose as well and I have a desk job also. I find that when I consumed 900-1000 calories, I lost less weight than when I took it up to around 1200. I guess my body goes into starvation mode then. I am satisfied at around 1200. I am trying to focus on increasing my activity levels and adopt more of an athletic mindset.

that might be my problem. Some days I end up only eating 900-1000 cals and have a hard time hitting the goal of 1200 then other times (weekends) it might go up more.

pamcuster

Just an observation...anorexics do NOT stop losing weight (or lose less weight) when they eat too few calories...EVER!

ttknowles01

When you say that you are eating 1200 calories, is that your net calories (MFP calories + some exercise calories)?. I try to make sure I net at least 1200 (which means I'm eating 1600-1800 cals depending on how much I burn). It took me a while to figure that out, and the weight (at least for me) started moving in the right direction

ell_v131

Hi there, before determining a certain number of calories is not right for you, it's best to first check for accuracy of logging. Do you eyeball some of your food? Ideally you would weigh all your food, as measuring it is quite inaccurate and with a low target like ours and with your height/weight, a 100-200 calories off will make a difference.

When I am in my regular regime of work/home or on a business trip, I usually do quite well. i measure most of my food and have the rest pre-packaged or already know how to eyeball that specific food. But when I go on holiday or a business trip someplace I don't usually go, I log by eyeballing but since it's not as familiar to me, I end up not losing that week, and I attribute it to inaccurate logging. I think mentally when I see delicious food I log it as a little less so I can have more. Also less familiar foods are harder to eyeball.

I'm not saying your case is exactly like mine, just illustrating the point that without a digital foodscale, the numbers you put in are only guesses, some more accurate than others

Branstin

Be careful following a generic recommendation. MFP sets the initial goal calorie amount to 1200 for people who do not exercise at all. Most people are at least "Lightly Active". Secondly, the initial number already has a calorie deficiency built into it and does not include exercise calories. This is added after you enter your exercise which creates a larger deficiency. A deficiency too large could hinder weight loss. Try eating back half of your exercise calories and be very accurate in tracking your activities (food, water, activities, and measurements).

DevSanchez

When you say that you are eating 1200 calories, is that your net calories (MFP calories + some exercise calories)?. I try to make sure I net at least 1200 (which means I'm eating 1600-1800 cals depending on how much I burn). It took me a while to figure that out, and the weight (at least for me) started moving in the right direction

I log only my food and I dont usually count the calories I burn on here.

DevSanchez

Be careful following a generic recommendation. MFP sets the initial goal calorie amount to 1200 for people who do not exercise at all. Most people are at least "Lightly Active". Secondly, the initial number already has a calorie deficiency built into it and does not include exercise calories. This is added after you enter your exercise which creates a larger deficiency. A deficiency too large could hinder weight loss. Try eating back half of your exercise calories and be very accurate in tracking your activities (food, water, activities, and measurements).

Thanks for the advice. Yes I am lightly active. I work out 4x weekly usually an hour each time.

gypsy_spirit

Are you weighing all your solid foods? When you add homemade pasta salad - is that your recipe? Or a generic recipe in the database? How do you know what's in that?

Most people overestimate the amount of food they eat. Using generic entries & guessing at weights is the most common reason for not losing. Do you use a food scale? If not, invest in one.

ETA: Why does your calorie amount change daily? One day is 1260, one day is 1600, and there are no added entries for exercise.

DevSanchez

Hi there, before determining a certain number of calories is not right for you, it's best to first check for accuracy of logging. Do you eyeball some of your food? Ideally you would weigh all your food, as measuring it is quite inaccurate and with a low target like ours and with your height/weight, a 100-200 calories off will make a difference.

When I am in my regular regime of work/home or on a business trip, I usually do quite well. i measure most of my food and have the rest pre-packaged or already know how to eyeball that specific food. But when I go on holiday or a business trip someplace I don't usually go, I log by eyeballing but since it's not as familiar to me, I end up not losing that week, and I attribute it to inaccurate logging. I think mentally when I see delicious food I log it as a little less so I can have more. Also less familiar foods are harder to eyeball.

I'm not saying your case is exactly like mine, just illustrating the point that without a digital foodscale, the numbers you put in are only guesses, some more accurate than others

Very good point! I usually measure things whether it be a measuring cup or scale but of course it is impossible to do this all the time!

DevSanchez

Are you weighing all your solid foods? When you add homemade pasta salad - is that your recipe? Or a generic recipe in the database? How do you know what's in that?

Most people overestimate the amount of food they eat. Using generic entries & guessing at weights is the most common reason for not losing. Do you use a food scale? If not, invest in one.

ETA: Why does your calorie amount change daily? One day is 1260, one day is 1600, and there are no added entries for exercise.

I dont usually log my workouts on here. I work out usually 4x weekly roughly an hour. my calorie goals changed like that because I have been playing around the last week with what works and the goals did fluctuate when I did decide to enter exercised on some days.

DevSanchez

Are you weighing all your solid foods? When you add homemade pasta salad - is that your recipe? Or a generic recipe in the database? How do you know what's in that?

Most people overestimate the amount of food they eat. Using generic entries & guessing at weights is the most common reason for not losing. Do you use a food scale? If not, invest in one.

ETA: Why does your calorie amount change daily? One day is 1260, one day is 1600, and there are no added entries for exercise.

\


Also, if I make a homemade recipe I usually just enter the ingredients all separately

TeaBea

When you say that you are eating 1200 calories, is that your net calories (MFP calories + some exercise calories)?. I try to make sure I net at least 1200 (which means I'm eating 1600-1800 cals depending on how much I burn). It took me a while to figure that out, and the weight (at least for me) started moving in the right direction

This!^

MFP gave you a calorie deficit with ZERO exercise built in. When you increase the deficit too much, you can't maintain existing muscle mass very well. If you want a to lose mostly fat - then you want to eat some* exercise calories back.

*Some calories back ......because calorie burns are estimates. MFP (and many machines) are "generous"

One weigh in is not important. Your weight may fluctuate daily......hormones, sodium, sore muscles hold water....lots of factors. Weight loss won't be linear. You may lose nothing one week & 2 pounds the next. As you get closer to goal weight loss will slow down......

Pounds per week
75+ lbs to lose 2 lb range
Between 40 - 75 lbs to lose 1.5 lb range
Between 25-40 lbs to lose 1 lb range
Between 15-25 lbs to lose 1 -.50 lb range
Less than 15 lbs to lose 0.5 lbs range

DevSanchez

Just an observation...anorexics do NOT stop losing weight (or lose less weight) when they eat too few calories...EVER!

and I am clearly not an anorexic.

firstsip

Just an observation...anorexics do NOT stop losing weight (or lose less weight) when they eat too few calories...EVER!

Where is this observation coming from? People can last a surprising amount of time at low calories. Anorexia is incredibly dangerous, but you can definitely survive at a certain ~set point~ for awhile at a low weight. That's half the reason why anorexic behaviors progress; after awhile, the weight loss slows, so more extreme methods get used.

3dogsrunning

I have about that amount to lose as well and I have a desk job also. I find that when I consumed 900-1000 calories, I lost less weight than when I took it up to around 1200. I guess my body goes into starvation mode then. I am satisfied at around 1200. I am trying to focus on increasing my activity levels and adopt more of an athletic mindset.

that might be my problem. Some days I end up only eating 900-1000 cals and have a hard time hitting the goal of 1200 then other times (weekends) it might go up more.

You also don't log some of those days on the weekends.


You have been asked several times now but I haven't seen an answer (sorry if I missed it) - how do you measure your food?
Do you log everything? I don't see drinks on there. I also see one morning where you have coconut oil logged but nothing else.
You also use a few generic entries. What is the Sandwich Bros chicken pita? It is very low calorie.


MFP is designed that you are supposed to eat back your exercise calories, so even at 1200 you should be eating more. Granted there are issues with estimation so some people choose to only eat part of them back, but you should be consuming at least some of them.

DevSanchez

When you say that you are eating 1200 calories, is that your net calories (MFP calories + some exercise calories)?. I try to make sure I net at least 1200 (which means I'm eating 1600-1800 cals depending on how much I burn). It took me a while to figure that out, and the weight (at least for me) started moving in the right direction

This!^

MFP gave you a calorie deficit with ZERO exercise built in. When you increase the deficit too much, you can't maintain existing muscle mass very well. If you want a to lose mostly fat - then you want to eat some* exercise calories back.

*Some calories back ......because calorie burns are estimates. MFP (and many machines) are "generous"

One weigh in is not important. Your weight may fluctuate daily......hormones, sodium, sore muscles hold water....lots of factors. Weight loss won't be linear. You may lose nothing one week & 2 pounds the next. As you get closer to goal weight loss will slow down......

Pounds per week
75+ lbs to lose 2 lb range
Between 40 - 75 lbs to lose 1.5 lb range
Between 25-40 lbs to lose 1 lb range
Between 15-25 lbs to lose 1 -.50 lb range
Less than 15 lbs to lose 0.5 lbs range

Thank you for your input! I appreciate the advice!

jayliospecky

Just an observation...anorexics do NOT stop losing weight (or lose less weight) when they eat too few calories...EVER!

Where is this observation coming from? People can last a surprising amount of time at low calories. Anorexia is incredibly dangerous, but you can definitely survive at a certain ~set point~ for awhile at a low weight. That's half the reason why anorexic behaviors progress; after awhile, the weight loss slows, so more extreme methods get used.

^^ This. I was about to say this.

SezxyStef

Just an observation...anorexics do NOT stop losing weight (or lose less weight) when they eat too few calories...EVER!

and I am clearly not an anorexic.

meaning stravation mode is a myth.

Your goal here should be to eat as many calories you can and still lose the weight you want.

That means eating back at least 50% of your exercise calories otherwise you are losing muscle along with fat and will end up being a smaller version of you now...not leaner.

The other reason to eat back some of the exercise calories is to ensure you are fueling your next workout...otherwise you are robbing yourself of much needed energy, fuel and nutrients which results in low energy, lethargy, tiredness and weak nails and hair to start with.

DevSanchez

I have about that amount to lose as well and I have a desk job also. I find that when I consumed 900-1000 calories, I lost less weight than when I took it up to around 1200. I guess my body goes into starvation mode then. I am satisfied at around 1200. I am trying to focus on increasing my activity levels and adopt more of an athletic mindset.

that might be my problem. Some days I end up only eating 900-1000 cals and have a hard time hitting the goal of 1200 then other times (weekends) it might go up more.

You also don't log some of those days on the weekends.


You have been asked several times now but I haven't seen an answer (sorry if I missed it) - how do you measure your food?
Do you log everything? I don't see drinks on there. I also see one morning where you have coconut oil logged but nothing else.
You also use a few generic entries. What is the Sandwich Bros chicken pita? It is very low calorie.


MFP is designed that you are supposed to eat back your exercise calories, so even at 1200 you should be eating more. Granted there are issues with estimation so some people choose to only eat part of them back, but you should be consuming at least some of them.

I dont log drinks because I strictly drink water. I am gaining from all this advice that it is imperative that I log my workouts and eat back those calories- which I have not been doing! the greater majority of my entries are not generic although I am sure some are. I measure with a measuring cup and scale when I can- usually at home. The chicken pita is prepackaged at samesclub....it reads exactly as it does on the label.

DevSanchez

Just an observation...anorexics do NOT stop losing weight (or lose less weight) when they eat too few calories...EVER!

and I am clearly not an anorexic.

meaning stravation mode is a myth.
Your goal here should be to eat as many calories you can and still lose the weight you want.

That means eating back at least 50% of your exercise calories otherwise you are losing muscle along with fat and will end up being a smaller version of you now...not leaner.

The other reason to eat back some of the exercise calories is to ensure you are fueling your next workout...otherwise you are robbing yourself of much needed energy, fuel and nutrients which results in low energy, lethargy, tiredness and weak nails and hair to start with.

Much better than giving me a comparison to anorexia. I want to lose fat not muscle. Thank you for the advice I will start to add exercise entries and ingest more calories

GoPhil04

Far to low calories. Your body WILL go into starvation mode and metabolize muscle for fuel in those dietary conditions.

Also go harder in the gym on the weekends if your going to eat more/not log. Go to the gym twice those days.... If your really serious about losing 100lbs its gonna happen faster if your doing everything in your power to make it happen.