Lowered calorie goal and need help staying full

1princesswarrior

My apologies, but 1200 is just too hard to maintain with adequate nutrition. I would quit on 1200. If you did not want people to comment on it, I would suggest not posting the 1200 thing. It is a sore subject with everyone. Everyone I know who insisted on limiting themselves to 1200 quit. We all have the same goal, to be successful.

I agree with the oatmeal.

Don't mind if people comment and it's only a short term way to break a plateau. Want to make sure everyone knows it's not permanent. Just trying to break plateau. Then back to my 1400.
I've always had motivational and helpful responses so that's why it posted here verses somewhere else. But I don't like people telling me my doctor and coach are clueless. Everyone teaches differently and maybe her research is a little different than the next but I trust them and am happy so far. It's only 100-200 calorie drop for a short period of time.

Okay, the reason most people are commenting on your calories is because you do not have to eat 1200 to lose weight. And you are also going to lose a significant amount of lean body mass that will be extremely difficult to get back later, trust me you will want it back.

Next, are you eating 1200 because of a contest or to break a plateau??? Because you mention both.

Now, if you are in a plateau that means you are eating more than you think. So I would ask are you weighing and measuring all of your food? That means are you using a digital food scale to weigh every solid food that goes into your mouth? And measuring every liquid? Accuracy makes a huge difference. And then you need to log it correctly. For example, 1/2 cup of oatmeal can weigh anywhere from 30 - 50 grams depending on how you pack the cup, is the oatmeal flat or is it rounded? What did you put on your oatmeal, brown sugar, honey, a little syrup? All of that needs to be logged because it adds up.

I'm 40, 5'4, 154lbs and still eating between 1700 - 2000 calories and still losing just under a pound a week. I tried 1200 and ended up with a huge bald spot, no finger nails, lethargic, could not exercise or work, and was not a very nice person. I now have to take supplements to fix my hair and nails.

So if you want food suggestions I'll give you some. Try Quest protein bars, they are expensive but packed with protein and fiber. Find a good protein powder and make 1 shake per day with milk. These can be your snacks or breakfast. Get some steel cut oats and learn how to make overnight oats, there are a lot of recipes online. Eat Greek yogurt, it's higher in protein. Also, lots of lean meats, chicken breast, fish, etc. Carbs are not the enemy but try to get yours from fruit and vegetables.

I would recommend you also manually set your macros at 30% carbs, 40% protein, and 30% fat. Make sure you hit protein every day. Also had a multivitamin and Calcium with Vitamin D because you will not get the micronutrients you need through food, you're not eating enough.

Make sure you eat every single exercise calorie back. This is also necessary for your long term health.

Finally a more common way to break a plateau when all other things are looked at such as the weighing food and looking at calories burned during exercise for accuracy, eating more can help as well or just waiting it out.

akaMrsmojo

[/quote]

Never said I didn't want to be healthy. I won't quit. I will be upping my cal again this is not permanent. I'm not into starving myself (obviously. Lol) and it's not only to lose weight but as I said In prior posts I have a few things going on - medical issue- and I'm being monitored by dr and have had labs and am healthy and go back again for recheck soon.
[/quote]

There is a recipe forum on here and Pinterest has great recipes.

JennsJourney30

I find that when I try 1200 calories I am going to hurt someone! I have been following the below meal plans for the last 6 weeks and with exercise and one splurge on French fries I have lost 10lbs and feel amazing! I average roughly 1300-1600 calories and my food logs are open to anyone that wants to look! It takes dedication to not eat whatever you want to get calories, its about healthy but yummy food and you have to be willing to listen to your body and it will tell you when you need more calories.
Add me as a friend and good luck!

Pick one from each meal and eat up! I snack on grapes, fat free pudding cups, fudge pops and really fruits and veggies.

Breakfast:
* 3/4 cup raisin bran/banana/ milk.
*1/2 English muffin/1 egg/slice cheddar cheese/slice tomato.
*oatmeal.
*1/2 English muffin with peanut butter and banana.
*Smoothies
*1 cup cheerios, 1/2 cup berries, 1 table almonds sliced, 8 ounces fat free milk

Lunch:
+1 cup soup (you can get the to go ones since you have to drive) with 1 mini pita, 3oz meat, mustard, tomato, lettuce.
+chicken salad: chicken breast, grapes, almonds, mayo, sour cream, serve over lettuce. 1 banana
*1 mini pita, 3 oz meat, condiments, 1 string cheese, 2 kiwi
*1 cup vegetable soup, veggie burger in a mini whole wheat pita with lettuce and salsa, 6oz yogurt, 15 grapes
*Quesadillas: 1/4 cup fat free refried beans, 1 small wheat tortilla. sprinkle 1 ounce cheese and top with salsa and lettuce, 1/2 cup cottage cheese with 1/2 cup mandarin oranges and cucumber spears.
*Tuna Pita: mini whole wheat pita, 2 ounces water packed tuna, 1 table light mayo, mustard, cucumber, onion. 10 baby carrots, 6 ounces light yogurt with 1/2 banana


Dinner:
*flounder, tomatoes with 2 table parm cheese broiled, 1 cup couscous, 1 cup steamed broccoli
*bbq chicken( 4 ounces chicken brush with sauce and bake) 1/2 cup vegetarian baked beans, 3 small red potatoes with 1 tea margarine and dill
*4 ounces steamed shrimp, 1 baked potato with 3 table salsa, 1 table sour cream. 3 cups spinach steamed
*3 ounces salmon, Slaw (1 1/4 cups coleslaw mix, 2 sliced green onions, 2 table fat free dressing), 3/4 cup cooked brown rice, 1/2 cup pineapple chunks.
*3 ounces pork tenderloin, 1 cup baked acorn squash, 2-3 cups salad greens with 2 table fat free dressing,
*Jambalaya: 3/4 cup cooked brown rice, 1/2 cup corn, 2 ounces turkey sausage, 1/3 cup salsa, 1/4 cup kidney beans. 3 cups spinach and 1 med apple.
*3 ounces grilled flank steak, 1 baked sweet potato with 1 tea light margarine, 1 cup steamed zucchini, 1/2 cup pineapple chunks.

Sounds good thanks. I will also copy this and tweak. I appreciate your answer this will help.

JennsJourney30

According to that fancy scale at the coach place my BMR is 1797.

I'm really confused about this. I weigh ~186 and my BMR is 1675. I don't know if you're misunderstanding what BMR is, but you're supposed to eat ABOVE that, not below it. That's the number of calories you need for your systems to function properly. MFP wouldn't give you a number that's below your BMR if you're putting in the right information.

It's one of those tanita scales I think. It said basic metabolic rate. Isn't that BMR? and it said 1797. What I burn at rest. I think I understand it? Maybe not I don't know. But that wasn't calculated here on MFP. It was one of those u stand on with no socks and it calculates. I'm sure each scale is different so trying to use same one each time. Although I only did it first time last night

JennsJourney30

My apologies, but 1200 is just too hard to maintain with adequate nutrition. I would quit on 1200. If you did not want people to comment on it, I would suggest not posting the 1200 thing. It is a sore subject with everyone. Everyone I know who insisted on limiting themselves to 1200 quit. We all have the same goal, to be successful.

I agree with the oatmeal.

Don't mind if people comment and it's only a short term way to break a plateau. Want to make sure everyone knows it's not permanent. Just trying to break plateau. Then back to my 1400.
I've always had motivational and helpful responses so that's why it posted here verses somewhere else. But I don't like people telling me my doctor and coach are clueless. Everyone teaches differently and maybe her research is a little different than the next but I trust them and am happy so far. It's only 100-200 calorie drop for a short period of time.

Okay, the reason most people are commenting on your calories is because you do not have to eat 1200 to lose weight. And you are also going to lose a significant amount of lean body mass that will be extremely difficult to get back later, trust me you will want it back.

Next, are you eating 1200 because of a contest or to break a plateau??? Because you mention both.

Now, if you are in a plateau that means you are eating more than you think. So I would ask are you weighing and measuring all of your food? That means are you using a digital food scale to weigh every solid food that goes into your mouth? And measuring every liquid? Accuracy makes a huge difference. And then you need to log it correctly. For example, 1/2 cup of oatmeal can weigh anywhere from 30 - 50 grams depending on how you pack the cup, is the oatmeal flat or is it rounded? What did you put on your oatmeal, brown sugar, honey, a little syrup? All of that needs to be logged because it adds up.

I'm 40, 5'4, 154lbs and still eating between 1700 - 2000 calories and still losing just under a pound a week. I tried 1200 and ended up with a huge bald spot, no finger nails, lethargic, could not exercise or work, and was not a very nice person. I now have to take supplements to fix my hair and nails.

So if you want food suggestions I'll give you some. Try Quest protein bars, they are expensive but packed with protein and fiber. Find a good protein powder and make 1 shake per day with milk. These can be your snacks or breakfast. Get some steel cut oats and learn how to make overnight oats, there are a lot of recipes online. Eat Greek yogurt, it's higher in protein. Also, lots of lean meats, chicken breast, fish, etc. Carbs are not the enemy but try to get yours from fruit and vegetables.

I would recommend you also manually set your macros at 30% carbs, 40% protein, and 30% fat. Make sure you hit protein every day. Also had a multivitamin and Calcium with Vitamin D because you will not get the micronutrients you need through food, you're not eating enough.

Make sure you eat every single exercise calorie back. This is also necessary for your long term health.

Finally a more common way to break a plateau when all other things are looked at such as the weighing food and looking at calories burned during exercise for accuracy, eating more can help as well or just waiting it out.

I wasn't weighing the first month because I didn't have a scale so I did buy one a little over a month ago and yes I'm measuring. Yes I feel I probably am over eating sometimes but I notice those are days I have emotional eating and I need to control that.

Several have mentioned quest protein bars so I'll look for those. I haven't heard of them.
I am eating more when working out and dr has me on supplements because if other issues going on but nowt calcium except multi so I'll talk to him about how much to add in daily. Thank you so much for the mention of the bars. Also you me iones shakes and I was wondering what's a good brand that doesn't taste chalky?
What milk do you add in? I was thinking the unsweetened almond milk?

JennsJourney30

Never said I didn't want to be healthy. I won't quit. I will be upping my cal again this is not permanent. I'm not into starving myself (obviously. Lol) and it's not only to lose weight but as I said In prior posts I have a few things going on - medical issue- and I'm being monitored by dr and have had labs and am healthy and go back again for recheck soon.
[/quote]

There is a recipe forum on here and Pinterest has great recipes.
[/quote]

I did see the one here so I will have to look and I never even thought of Pinterest so I'll be checking it out too

SaltNBurnBoys

According to that fancy scale at the coach place my BMR is 1797.

I'm really confused about this. I weigh ~186 and my BMR is 1675. I don't know if you're misunderstanding what BMR is, but you're supposed to eat ABOVE that, not below it. That's the number of calories you need for your systems to function properly. MFP wouldn't give you a number that's below your BMR if you're putting in the right information.

It's one of those tanita scales I think. It said basic metabolic rate. Isn't that BMR? and it said 1797. What I burn at rest. I think I understand it? Maybe not I don't know. But that wasn't calculated here on MFP. It was one of those u stand on with no socks and it calculates. I'm sure each scale is different so trying to use same one each time. Although I only did it first time last night

It stands for basal metabolic rate. And yes, it is what you burn at rest. But unless you're living your entire life on your couch, you aren't at rest. That means you need MORE than the calories for your BMR. What I would recommend doing is calculating your TDEE without any exercise added, and eating between your BMR and your TDEE. That way, you know you're at a deficit, but you're safely above your BMR. Once you manually enter that calorie goal into MFP, any exercise you do can be logged and those calories can be eaten back, unlike traditional TDEE where exercise is already counted in. I use this website: http://iifym.com/tdee-calculator/

Edited because apparently typing too fast = typos. Who knew?

RodaRose

Regarding shakes in the morning:
This is what I just started: Nutribiotic - Organic Vegan Rice Protein Vanilla Powder
I made it with a cup of full fat (10%) yogurt and one table spoon of honey and two tables spoons of ground flax seed and it was good enough.
There are other combinations of ingredients one could use.

I am curious about the term feeling "full."
It is o.k. to be hungry, that is our body's way of letting us know that we are losing weight.

Hunger signals are built deep into our brains. We can delay acting on them.
http://healthdivas.tv/weight-loss/your-3-brains-and-eating/

cmazurek85

Hello!

I personally found that after cutting out heavily processed and high sodium foods, that after about 2 weeks, eating 1200-1500 calories wasn't a big deal, though I try to eat closer to 1500 calories a day (mostly protien and veggies).

that being said, eating a lot of leafy green veggies and protien has helped tremendously. I keep it as simple as possible.

I love oatmeal! Take 1 cup of steel cut oats and 2 cups of water and put it on low in the crock pot overnight. comes out PERFECTLY! add some salt! I sweeten it with a ripe banana or very ripe berries (with each serving.) it does have carbs, but carbs are not the enemy as long as you control how much you're taking in.

for lunch and dinner its always something green or colorful and protein. So steamed veggies and lean pork. Or an avocado, big big bowl of romaine lettuce and dressing. I love the dressings from steve's paleo goods. they have actual foods in them that you can read and understand. the bigger the salad, the fuller I will be. also, make sure to drink plenty of water.

an excellent and filling carb is quinoa. If you follow the instructions when cooking it, it will be good! my favorite spice combination is salt, pepper, tumeric, paprika, and cumin. put it in the water with the quinoa and cook as directed. Quinoa also freezes EXTREMELY WELL so you could make a big pot of it, portion it, and stick in the freezer. So a lunch could be, meat, quinoa, and veggies.

cooking the food properly also helps. for example, if you cook a steak to it's correct temperature (using a meat thermometer) it makes a huge difference in the taste. the steak will taste juicy and will be satisfying. I like my steak med rare, so I will cook it to 135 and let it cool. pork (of high quality) I will cook to 140 and let it coast, chicken breast EXACTLY 160 (I actually hate chicken breast and rarely eat it) and fish...I usually cook it to 160 unless its sushi grade or local. then I will cook it to 140.

A shake that I like is almased with coconut milk or almond milk. I usually eat eggs for breakfast, but, particularly this week, i've been rushing off to work, so I get a shake. it usually keeps me sustained until lunch. Actually any shake will work as long as it has a good amount of protein in it. whatever YOU like to drink that fits in your daily calories!

also, steve's paleo goods sells beef jerky. its just jerky and not treated with junk. I find that the regular grass fed jerky is an EXCELLENT afternoon snack that keeps me satisfied until dinner.

Hope this helps! Good luck with your weightloss journey!

stealthq

For breakfast (or even lunch), hard boiled eggs are great. 2eggs, string cheese, and some fruit or veggies (even a slice of good bread) can make a good and portable meal.

Thanks. I did get two eggs this morning with some oatmeal. I brought some fruit for a snack and a Greek yogurt for other snack.

Hey is it true that cheese stays in your stomach for weeks? My coach told me that it's not the best snack because of that?? I always got those lite string cheese as a snack but now wondering? Your thoughts?

That is not at all true about cheese. WTF. That coach is an idiot.

Agreed! I doubt very much that anything actually stays in the stomach for weeks if you follow a low-processed food lifestyle - stomach acid is strong stuff!

Huh? You've got it backwards. Highly processed foods would be the most easily digested. Processing almost always makes foods easier to digest, with a few exceptions.

stealthq

That calorie count sounds way too low! Are you trying to lose more than 1 lb a week? Healthy weight loss is only up to 1 lb a week. If you eat too few calories your body can go into "starvation mode" and hold on to as much fat as possible. Your metabolism will drop and you'll actually hamper your weight loss abilities!

No it's to break a plateau. It's short term till I can get through the plateau then back to my normal 1400

No, just no. No no no no. When you plateau, it means your body needs more fuel. You should actually up your calories, not lower them. You need to be eating 1600-1800 calories.

ETA: you can actually eat more than 1600-1800 calories, because I can cut on 1800 calories myself. So I am pretty sure you can still lose weight between 1800-2000. But that's just a guestimate from looking at your pictures and ticker.

MFP had me at 1400 so that's why I did that. I started my "diet" on my own going by that and was happy with it. Started at 238lb and am at 221 as of Sunday. So it's been slow and steady. Started end of April so don't think I'm loosing too fast or anything.
When I first started at 238 MFP had me at 1750 and as I've lost it's lowered it.

No, still no. Why would you lower it if you were still losing at 1750? That makes no sense

Because as you lose weight, your TDEE drops, too. Every 10 lbs lost there should be an adjustment in intake. Some adjust every 5 lbs.

That's not right that it dropped 350 cals after only 17 lbs lost. At least, my intake never dropped that much even after almost 25 lbs lost. That was before the calculation update, though - has it changed that much?

cheetahrocker88

Thank you for asking this question I just got serious about 20 days ago and I am having trouble staying in my calorie goal. I have also started to reach out to others.

cheetahrocker88

Thank you for this example, I am going over my calorie goal and getting discouraged I am learning as I go.

cincysweetheart

I agree with upping the fruits and veggies. You can get a lot for not many calories. Nothing wrong with carbs... But make sure they are complex carbs and have a decent amount of fiber. That will help in keeping you feeling full longer. For the record, I'm a big fan of Chobani simply 100 Greek yogurt. Something like 12 grams of protein and 5 grams of fiber for only 100 calories. Fills me up better than any other yogurt. Add in some fruit and it can be a great breakfast for not very many calories.

Momjogger

You need to get rid of the bread and processed food. Add carbs from fruit and veggies, hummuh, white and sweet potatoes can replace bread for starches. If you are still hungry, have a salad, snack on cucumbers and celery. They will help. Also, I eat Greek yogurt with fresh fruit and a little Stevia for breakfast. You can eat it in the car. Salad with protein and chick peas or beans are good for lunch. I would agree with other posters to up your calorie intake and add some movement/exercise if you want to lose quicker. Tweeking your diet over time is the way to go. Don't rush it.

I eat Greek yogurt every day and NEVER thought to eat for breakfast lol genius. I like that idea. So that's normally my morning snack so what should I switch my morning snack too? Maybe hummus?

The hummus for a morning snack is a great idea. I get the little single serving size containers and eat carrots, cukes, and celery with it. I like the carrots the best. I have also gotten into one ounce bags of almonds for snacking with a vitamin water zero.