Finding it hard to stick to 1200 calories

wedjul05

At the moment I am not eating my earned workout calories. I read a few posts about it and why it might be a good idea but I'm still confused to be honest! So for now, I am not eating them.

But I find it hard to stick to 1200 calories. I nearly always go over, albeit by just 100 or so. Am I being too hard on myself?

Like today I had:

porridge made with water (5g of ground flaxseed/pumpkin seeds and 1 tablespoon maple flavoured sauce)
hard boiled egg

lunch was: medium baked potato with homemade chilli con carne

snacks during the day: tablespoon of Ellie Krieger spicy nut mix, apple and 2 thin slice rice cakes with 1 table spoon smooth peanut butter.

All I will have when I go home/for the rest of the day is a 2 egg omelette with tuna/sweetcorn. that's a total of 1342 calories.

I exercise 5 nights a week as it is, I don't think I can do anymore. I've lost nearly a stone+half since last sep but I still want to lose roughly 1 stone more to bring me to 11stone/154lbs. Finding it hard to keep motivated and my diet keeps slipping. I just get hungry around now til the late evening.

Just feeling sorry for myself I suppose:sad:

morganadk2_deleted

Hi i can't see your diary Are you eating to enough?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat



Good luck on your journey

kimcat73

I know you don't want to hear this but you really can eat your exercise calories ..... don't be afraid to eat them. You will still lose!

em1823

You should honestly reset your "goals" and go for losing 1 pound a week instead of 1.5. I found that trying to stick to 1200 was incredibly difficult, but when given 1500 calories, I am always stay under it!! Makes me feel better about myself AND I'm losing weight more quickly because I am not worrying about every little thing I put in my body. Maybe that would help?

InStabilityKills

If you are working out 5 nights a week than you need to be eating more than 1200 calories on the days you workout. So if you are burning about 200 calories with exercise and eating 1300calories a day you are actually under the range you need to be by 100 which isn't bad. Just watch your Fat and Sugar intakes and make sure you are eating enough protein. If you are just over your calorie range but all the breakdowns are good than don't worry about being over. Unless you calories are way over (more than a hundred)

RyonsLions2

If you are working out 5 days a week, then you should not be limited to 1200 calories. You are not eating enough. Hope you find the perfect number!

amelia_atlantic

You have to NET 1200 calories to feel full and be healthy.

On the "My Home" tab it will show you this chart:

Calorie Goal Food (calories consumed from food) Exercise (calories Burned from exercise) NET (total for the day)

EAT YOUR EXERCISE CALORIES! You want to net as close to 1200 as possible. Going over isn't a big deal either because MFP has set your calories with a calories deficet (i.e. 500 x 7 days a week = 3500 calories less = one pound a week). If you went over, you may have a 400 calorie deficit for that day. No big deal!

moxette

If you want your body to love you, you need to love your body.
The reason why MFP works is because it takes your exercise calories into account so that you can stay on track, avoid plateaus and SUCCEED! Can you maintain being hungry for the rest of your life? (I know I couldn't) This is for the long term, so when you lose that final stone you can keep it off and continue through life with that fabulous body! The exercise calories are there because you earned them. If you need them, eat them and feel good about treating your body well. Congrats on losing that weight, you have accomplished alot and the more you practice the better you will get.

iva001

I told my trainer that MFP recommended a 1300 calorie diet for me, she immediately changed it to 1500. All of my friends told me eventually I wouldn't be hungry anymore but a month later I was still starving all the time. At 1300 even eating healthy I was going over my limit.

Now that I am bumped up to 1500 I'm fuller, and I don't gorge on junk out of hunger.

And that is 1500 net calories. You can eat them back.

bvalentine26

I'm having the same problem. I've been trying for a few months now, and the only times I've been within my 1200 calories were when I (A) ate nothing but rice cakes for an entire day and (B) when I spent the day at an amusement park. I don't suggest doing either of those on any kind of regular basis. :frown:

Elizabeth_C34

Going over by 100 calories or so is not a big deal.

I eat 1/3 of my exercise calories back, not necessarily because I want the extra burn, but because I normally burn 800-1000 calories per workout and just cannot eat that much.

flutterbee3

Yep, I think you are being to hard on yourself. If you're working out 5 days a week, you can definitely eat more and not worry about it. Your body is going to burn those calrories anyway. 1200 isn't the magic number for everyone...it is the number that we shouldn't go under and is a starting point for many. If you're hungry, then eat!

Mairgheal

You should honestly reset your "goals" and go for losing 1 pound a week instead of 1.5. I found that trying to stick to 1200 was incredibly difficult, but when given 1500 calories, I am always stay under it!! Makes me feel better about myself AND I'm losing weight more quickly because I am not worrying about every little thing I put in my body. Maybe that would help?

This is exactly what I've done

suzycreamcheese

i couldnt stick to 1200 either, and adjusted my goals in the end. Even 1300 or 1350 is much much easier

Angeloftheshore

You should honestly reset your "goals" and go for losing 1 pound a week instead of 1.5. I found that trying to stick to 1200 was incredibly difficult, but when given 1500 calories, I am always stay under it!! Makes me feel better about myself AND I'm losing weight more quickly because I am not worrying about every little thing I put in my body. Maybe that would help?

I agree with this. I started at 1200, I was always hungry and not losing weight. I went to 1500 and my weight started falling off and I am no longer hungry. And now I don't have to worry about eating exercise calories or not. I usually do around 500-700 exercise cals a day, usually eat about half back. I feel so much better since I raised the cals a bit. Now I don't feel like a slave to numbers as much.

I initially had decided that I would just set me cal intake to the what the cal intake should be for my desired weight. I figured I would lose slower but it's more realistic eating approach. And all I can say is WOW, my results have been amazing. I will never go back to 1200 again!

wedjul05

thanks for all the replies.

I think defo 1500 calories would be a better target for me, even 1400. I could start with 1500 and see how I go. I'm meeting hopefully with the trainer in my gym in a few weeks and I know she will berate me for my diet (I had an Eddie Rockets a few weeks ago, holy god....2300 calories or so but soooooo worth it!).

I am just getting a bit fed up of being good all the time and neglecting my husband for exercising 5 nights a week as we've 2 small kids so I exercise after they go to bed. It ain't fun losing weight/getting healthy.

THink my gym programme needs changing also so hopefully this and increasing my calorie intake will help. FInd this site invaluable, thanks (based in Ireland btw)

Elizabeth_C34

thanks for all the replies.

I think defo 1500 calories would be a better target for me, even 1400. I could start with 1500 and see how I go. I'm meeting hopefully with the trainer in my gym in a few weeks and I know she will berate me for my diet (I had an Eddie Rockets a few weeks ago, holy god....2300 calories or so but soooooo worth it!).

I am just getting a bit fed up of being good all the time and neglecting my husband for exercising 5 nights a week as we've 2 small kids so I exercise after they go to bed. It ain't fun losing weight/getting healthy.

THink my gym programme needs changing also so hopefully this and increasing my calorie intake will help. FInd this site invaluable, thanks (based in Ireland btw)

Maybe you should consider doing things with your family for exercise. Remember that it's really a lifestyle change to keep the weight off once you do lose it, so make sure you're doing things that work for you long term, not just for a few months.

kd10680

You should honestly reset your "goals" and go for losing 1 pound a week instead of 1.5. I found that trying to stick to 1200 was incredibly difficult, but when given 1500 calories, I am always stay under it!! Makes me feel better about myself AND I'm losing weight more quickly because I am not worrying about every little thing I put in my body. Maybe that would help?

Great advice!! It is better to set yourself up for success!

wedjul05

The kids are only 1+half and 2+half so can't really do a whole lot with them exercise wise. Taking them swimming on sunday though and we are planning on moving abroad eventually where the weather will be nicer/warmer so we often talk about doing more outdoor things with them when they get older.

I'll just have to grin and bear it for now. I'll take a step back when I get close to my target weight.

dlaplume2

thanks for all the replies.

I think defo 1500 calories would be a better target for me, even 1400. I could start with 1500 and see how I go. I'm meeting hopefully with the trainer in my gym in a few weeks and I know she will berate me for my diet (I had an Eddie Rockets a few weeks ago, holy god....2300 calories or so but soooooo worth it!).

I am just getting a bit fed up of being good all the time and neglecting my husband for exercising 5 nights a week as we've 2 small kids so I exercise after they go to bed. It ain't fun losing weight/getting healthy.

THink my gym programme needs changing also so hopefully this and increasing my calorie intake will help. FInd this site invaluable, thanks (based in Ireland btw)

I agree with your thoughts here. You need to remember this is a lifestyle change and if you are making yourself miserable you will not stick with it.
Do some more stuff with your family and enjoy the time you have with them. You are losing and doing well. If it takes you six more month to lose the weight but your family is happier, in tact and you are able to keep it incorporated into your life style, everyone in your family will win. Don't try to rush it.

best wishes to you and conrats on your successes so far.