1200 calories a day
ksousa2
Posts: 13 Member
I would love to see some food diaries for those on 1200 calories a day, if anyone wouldn't mind sharing?
Thought this would be a great feature for the app."see what others chose for..."
Thought this would be a great feature for the app."see what others chose for..."
0
Replies
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I'm on 1200 a day. But I also work out most days, so I'm eating 1300+ with my exercise calories, and netting 1200. My diary is open if you want to take a look!0
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OP ... how did you arrive at 1200 as your net intake goal?0
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I'm on 1250... here's how I do it:
General split I'm going for: 150 breakfast, 400 lunch, 600 dinner, 100 snack.
Breakfast: Usually something quick and usually more carb-y.
Examples:
--half a bagel with light cream cheese
--1 package of Quaker reduced sugar apple and cinnamon oatmeal
--1 Sticky Fingers Bakery scone
I usually have a cup of tea with breakfast as well, so add in 20ish for milk.
Lunch: I work in an office and my only time out of the office is going out for lunch, but I've found a bunch of places around work that give good calorie lunches.
Examples:
--Subway and PitaPit: lots of sandwiches for ~350ish if you skip the cheese and load up on veggies
--Wendys: Ultimate Chicken Grill sandwich is 360, plus 20 for ketchup because I love me some Heinz
--Panera Breads: half a Turkey Avocado BLT, half a spinach power salad (about 450)
--Swiss Chalet: quarter chicken leg with coleslaw, 400 normally, add 100 if I want the bun.
--The burrito place around the corner does a burrito in a bowl for about 450 (skip the cheese and sour cream, but I get the guac because it's delicious.)
Dinner: Homecooked stuff. I use BBC Good Food for recipes as you can filter on calories. I usually manage to bring my dinners in around 500 or so. Tips for cooking:
--Load up on the veggies. Seriously. Lots and lots of veggies.
--If you make pasta, make it more about the sauce and what's in the sauce (and veg!) than the pasta.
--If you make potato, only use small amounts
--Measure how much oil you cook with, often you only need a bit if you're sauteeing
--Cream cheese or Philadelphia Cooking Cream is a great way to make recipes more rich without packing in calories
--Making your food spicy often makes you eat less of it. Don't blow your head off but you tend to eat less generally if it's spicy!
--Have water, fizzy water, or diet drinks with your meal, the extra liquid helps fill you up so you eat less.
--Take a smaller portion the first time around so that if you do want to go for seconds you have "room"
Hope that helps. 0 -
OP ... how did you arrive at 1200 as your net intake goal?
This is a very good question, considering your other post is talking about yo-yoing, which happens on VLCDs. Unless you're incredibly short, or under a doctor's supervision, 1200 is usually way too low a calorie intake.0 -
I will say when I first started I did the 1200 + exercise calories. I lost weight, but struggled as I was hungry...a lot.
Then I found the links below...
Read these:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
TL:DR ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet
If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal
You can eat more and still lose weight.
I'm 38, 5'5" and eat 1940 a day.0 -
Just going to put these links here for those that have accepted the MFP default calorie allowance for highest weight loss, which in a majority of cases is neither necessary nor pleasant and very difficult to sustain.
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
Setting Your Calorie and Macro Targets
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Exercise calories
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf
Logging accuracy
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think0 -
1200 calories, you mean dinner, right?0
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.0
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Mine is close to that, if you'd like to take a look.
Typically:
Breakfast (about 300 cal)
Oatmeal (the type you have to actually cook) with cinnamon
1 cup 1% milk
4 tbsp egg white
green tea
Multivitamins
Morning snack (about 100 cal)
Plain greek yogurt or fruit
Lunch (about 250 cal)
Salad w dressing or black beans
Afternoon snack (about 100 cal)
Chocolate :-)
Dinner: (about 450 cal)
Meat (I often have rotisserie chicken from the supermarket)
Veggies
A drink or two
(or sometimes I'll have pizza instead of the meat/veggies!)
Depending on what I actually eat, it could be more or less than that, but I usually get pretty close to my macros. I don't drink soda and I avoid a lot of sauces, condiments, etc. Works well for me- I don't feel hungry on this routine. Weekends are fair game though :-)0 -
^which means you don't actually do 1200 because your weekly net is more than that.
Let's be honest. Actually sticking to 1200 net is miserable.
That's pretty much half my days calories maintaining. Why not just find a more reasonable deficit so you can last it out long term0 -
^which means you don't actually do 1200 because your weekly net is more than that.
Actually, it's less. My net on weekends is about 1400, and during the week it's in the 400-1200 range (check my food diary if you don't believe me). My average net is about 1000 and I eat what I want most of the time- whiskey, beer, pizza, chocolate, etc. Today it should be around 895 net after eating a hamburger, yesterday was 1095 net and I had Red Robin for dinner. It's totally doable and not at all miserable if you are active. I feel totally gross if I eat over 1900. But, to each their own. I'm not saying it's right or wrong- that's just what works for me.0 -
^which means you don't actually do 1200 because your weekly net is more than that.
Actually, it's less. My net on weekends is about 1400, and during the week it's in the 400-1200 range (check my food diary if you don't believe me). My average net is about 1000 and I eat what I want most of the time- whiskey, beer, pizza, chocolate, etc. Today it should be around 895 net after eating a hamburger, yesterday was 1095 net and I had Red Robin for dinner. It's totally doable and not at all miserable if you are active. I feel totally gross if I eat over 1900. But, to each their own. I'm not saying it's right or wrong- that's just what works for me.
Do you have a food scale? Are you weighing everything?0 -
Do you have a food scale? Are you weighing everything?
Yes. If anything I overestimate because I plan to eat something that I'll put into MFP ahead of time then I just won't eat it. Not because I'm trying to starve myself, but I'm usually either too busy to eat or not hungry. Honestly, my weight gain was because of lack of eating so eating UP TO 1400 calories a day is a challenge for me. Again, not because I'm starving myself but b/c I was either busy or not hungry. I used to work in radiation labs where decontaminating to eat was too much of a pain, so I just got used to eating less. Like I said, to each their own.0 -
Do you have a food scale? Are you weighing everything?
Yes. If anything I overestimate because I plan to eat something that I'll put into MFP ahead of time then I just won't eat it. Not because I'm trying to starve myself, but I'm usually either too busy to eat or not hungry.
There's like 4 days straight where you don't log. How could you possibly know how much you're eating? Also, hunger cues are terrible indicators of whether or not you're eating enough. If you truly are eating so little, Leptin levels decrease, which would be why you don't feel hungry. That doesn't make it healthy or right just because you aren't physically hungry.0 -
I would love to see some food diaries for those on 1200 calories a day, if anyone wouldn't mind sharing?
Thought this would be a great feature for the app."see what others chose for..."
I'm generally around that. My diary is open if you'd like to look at it.0 -
Honestly, my weight gain was because of lack of eating so eating UP TO 1400 calories a day is a challenge for me.
Your body can't gain weight without a surplus of calories. Please, enlighten me.0 -
MFP is quite notorious for setting calorie goals FAR too low, regardless of height and weight. For example, it told me to eat 1200, and my BMR (the bare amount of calories I need to LIVE) is 1280. And I am extremely tiny, only 5 feet. So unless you are smaller than me, or bedridden, it is almost a CERTAINTY that you are eating too little. (This can result in lean muscle loss, chronic fatigue, metabolism damage, and bingeing due to over-restriction.)
Go to
http://iifym.com/tdee-calculator/
and enter your height/weight/activity level.
Subtract 10-20% from the number it calculates for you, and that is the number of calories you should be eating a day in order to lose weight. With this method you do not eat back your exercise calories, as they are already figured into your daily goal.0 -
1200 is my calorie goal - my diary is open if you'd like to look at it. 0
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My diary is open and my daily goal is 1200. I go over a few times a week and I eat back all of my exercise calories, but I'm fairly consistent in logging. Feel free to add me if you like!0
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I'm 5'8" and with 227. This is what Map recommended based on that. Is it wrong? I have a very sedentry job and am hoping to lose 2lb a week until I get to 190/180, then I plan to take it slower. It will be interesting to see how many calories I get with exercise. Thanks for the help - had no idea diaries were open. Off to find out how to access them.0
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^which means you don't actually do 1200 because your weekly net is more than that.
Actually, it's less. My net on weekends is about 1400, and during the week it's in the 400-1200 range (check my food diary if you don't believe me). My average net is about 1000 and I eat what I want most of the time- whiskey, beer, pizza, chocolate, etc. Today it should be around 895 net after eating a hamburger, yesterday was 1095 net and I had Red Robin for dinner. It's totally doable and not at all miserable if you are active. I feel totally gross if I eat over 1900. But, to each their own. I'm not saying it's right or wrong- that's just what works for me.
What do you have your weekly loss goal set as?0 -
I'm 5'8" and with 227. This is what Map recommended based on that. Is it wrong? I have a very sedentry job and am hoping to lose 2lb a week until I get to 190/180, then I plan to take it slower. It will be interesting to see how many calories I get with exercise. Thanks for the help - had no idea diaries were open. Off to find out how to access them.
Read the links Grace posted. Also, some diaries are and some aren't. Depends on what the person has it set to.
Remember your goal should be fat loss and not just weight loss, so the scale is Trivial. It's a number no one knows. Mirror and measurements are a much better indicator of progress. Quick weight loss does not equal good weight loss. So, setting a sustainable goal and making new habits is ideal long term. I lost around 1-1.5 lbs a week netting 16500 -
Do you have a food scale? Are you weighing everything?
Yes. If anything I overestimate because I plan to eat something that I'll put into MFP ahead of time then I just won't eat it. Not because I'm trying to starve myself, but I'm usually either too busy to eat or not hungry. Honestly, my weight gain was because of lack of eating so eating UP TO 1400 calories a day is a challenge for me. Again, not because I'm starving myself but b/c I was either busy or not hungry. I used to work in radiation labs where decontaminating to eat was too much of a pain, so I just got used to eating less. Like I said, to each their own.
Actually, you can't possibly gain weight from not eating enough. Otherwise anorexics wouldn't be able to reach crazy low weights. Read http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment
The best you can do is to measure liquids and weigh solids and be consistent and as accurate as possible with your logging so you can make sure you are eating what you are supposed to. It's easy to reach 1400. Use oil on your foods, butter, etc. if it's hard and you'll reach your calorie goal easily, or peanut butter etc. You can even incorporate treats if you want to.0 -
^which means you don't actually do 1200 because your weekly net is more than that.
Actually, it's less. My net on weekends is about 1400, and during the week it's in the 400-1200 range (check my food diary if you don't believe me). My average net is about 1000 and I eat what I want most of the time- whiskey, beer, pizza, chocolate, etc. Today it should be around 895 net after eating a hamburger, yesterday was 1095 net and I had Red Robin for dinner. It's totally doable and not at all miserable if you are active. I feel totally gross if I eat over 1900. But, to each their own. I'm not saying it's right or wrong- that's just what works for me.
Really low calorie diets (1000 net would qualify) DON'T support lean muscle. This means you lose fat + muscle. For most people, lowering body fat percentage is more important than the number on the scale.
High body fat + low weight looks good fully clothed.0 -
MFP is quite notorious for setting calorie goals FAR too low, regardless of height and weight. For example, it told me to eat 1200, and my BMR (the bare amount of calories I need to LIVE) is 1280. And I am extremely tiny, only 5 feet. So unless you are smaller than me, or bedridden, it is almost a CERTAINTY that you are eating too little. (This can result in lean muscle loss, chronic fatigue, metabolism damage, and bingeing due to over-restriction.)
Go to
http://iifym.com/tdee-calculator/
and enter your height/weight/activity level.
Subtract 10-20% from the number it calculates for you, and that is the number of calories you should be eating a day in order to lose weight. With this method you do not eat back your exercise calories, as they are already figured into your daily goal.
MFP gives 1200 based upon "I want to lose XX pounds a week." When users put in a too aggressive weekly goal .....women get 1200....MFP's lowest minimum DEFAULT.
1200 is also given to older (or really short) women who set appropriate goals. You're right......people should look up their TDEE & BMR before taking 1200 calories as fact.0 -
Do you have a food scale? Are you weighing everything?
Yes. If anything I overestimate because I plan to eat something that I'll put into MFP ahead of time then I just won't eat it. Not because I'm trying to starve myself, but I'm usually either too busy to eat or not hungry.
There's like 4 days straight where you don't log. How could you possibly know how much you're eating? Also, hunger cues are terrible indicators of whether or not you're eating enough. If you truly are eating so little, Leptin levels decrease, which would be why you don't feel hungry. That doesn't make it healthy or right just because you aren't physically hungry.
So far I have found the opposite to be true. I'm not trying to be an @ss, but, do you have specific articles you got this info from?
"When fat mass decreases, the level of plasma leptin falls so that appetite is stimulated until the fat mass is recovered. There is also a decrease in body temperature and energy expenditure is suppressed. By contrast, when fat mass increases, so do leptin levels and appetite is suppressed until weight loss occurs. In this way leptin regulates energy intake and fat stores so that weight is maintained within a relatively narrow range."
http://www.news-medical.net/health/What-Does-Leptin-Do.aspx
Or maybe I'm reading this wrong... I am tired and kinda doped on meds
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I will say when I first started I did the 1200 + exercise calories. I lost weight, but struggled as I was hungry...a lot.
Then I found the links below...
Read these:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
TL:DR ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet
If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal
You can eat more and still lose weight.
I'm 38, 5'5" and eat 1940 a day.
this isn't directed only at you, but to everyone saying 1200 is anorexia: I am 5'3" (not incredibly short for a woman, just a bit shorter than average), and I started at 130-135 pounds, wanting to lose 15-20 pounds. I am at 1200 net cals per day because mfp has a cut-off at 1200 net cals per day (it won't go lower). AT 1200 NET CALS PER DAY, I'M CALCULATED TO LOSE 0.9 POUNDS PER WEEK. So to anyone saying it's too drastic, or that someone has to be incredibly short or is anorexic, no.
I also usually eat all of my workout cals and I just recently came back to mfp after a few months' gap during the holidays.
I'm not saying everyone/anyone should do 1200, I'm just saying 1200 isn't necessarily unhealthy or ridiculous or inappropriate. My TDEE is only about 1700 calories, according to scooby.
EDIT: further, my 1200/day fits with your 'appropriate' weight loss rates - "If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal "0 -
I seriously try to eat 1200 calories a day. I find it hard. I used to never have this problem before my lifestyle change.0
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I'm on 1250... here's how I do it:
General split I'm going for: 150 breakfast, 400 lunch, 600 dinner, 100 snack.
Breakfast: Usually something quick and usually more carb-y.
Examples:
--half a bagel with light cream cheese
--1 package of Quaker reduced sugar apple and cinnamon oatmeal
--1 Sticky Fingers Bakery scone
I usually have a cup of tea with breakfast as well, so add in 20ish for milk.
Lunch: I work in an office and my only time out of the office is going out for lunch, but I've found a bunch of places around work that give good calorie lunches.
Examples:
--Subway and PitaPit: lots of sandwiches for ~350ish if you skip the cheese and load up on veggies
--Wendys: Ultimate Chicken Grill sandwich is 360, plus 20 for ketchup because I love me some Heinz
--Panera Breads: half a Turkey Avocado BLT, half a spinach power salad (about 450)
--Swiss Chalet: quarter chicken leg with coleslaw, 400 normally, add 100 if I want the bun.
--The burrito place around the corner does a burrito in a bowl for about 450 (skip the cheese and sour cream, but I get the guac because it's delicious.)
Dinner: Homecooked stuff. I use BBC Good Food for recipes as you can filter on calories. I usually manage to bring my dinners in around 500 or so. Tips for cooking:
--Load up on the veggies. Seriously. Lots and lots of veggies.
--If you make pasta, make it more about the sauce and what's in the sauce (and veg!) than the pasta.
--If you make potato, only use small amounts
--Measure how much oil you cook with, often you only need a bit if you're sauteeing
--Cream cheese or Philadelphia Cooking Cream is a great way to make recipes more rich without packing in calories
--Making your food spicy often makes you eat less of it. Don't blow your head off but you tend to eat less generally if it's spicy!
--Have water, fizzy water, or diet drinks with your meal, the extra liquid helps fill you up so you eat less.
--Take a smaller portion the first time around so that if you do want to go for seconds you have "room"
Hope that helps.
I'm going to bash your breakfast right now..... actually your whole post is awful.
If you are aiming for a 150 cal breakfast..... and you are eating half a bagel, oatmeal AND a scone...... you are wayyy above your 150 cal.0 -
I've been on 1200 calories for about 5 weeks now. I eat most of my exercise calories, when I have them. I'm eating a lot better. Instead of sugary cereal I have a milkshake made with oats and fruit. Dinner tends to be a ham and salad wrap with a small bag of crisps and some fruit. Tea is a normal homemade meal, I have just cut way back on the carb portion. I try to save enough calories for a small chocolate bar in the evening. Once a week I save up for a take away (and don't go mad).0
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