How long is too long to eat 1200/day?

cardiokitten

I've had my calories set to 1200 since day one of signing up on mfp, and I'm 2/3 though a year. I was just wondering if I'm doing more harm than good at this point since I've calorie restricted this long? I eat back my exercise calories every time I work out, and I eat back about 50-100% of my 'earned' calories, so it's not every day I'm eating 1200, but on the days I don't work out, I just stick to the 1200.

I still want to loose a little bit more weight, but I don't know if it's good to be on calorie deficit this long? Or does it not matter how long you do it?

cardiokitten

Bump

davidpm

The only major long term effect of a calorie restricted diet is that your metabolism slows down. When you reach your calorie goal, you can't just shoot back up and add 1000 calories to your total for the day. Instead, ease your way back towards your maintenance number so your metabolism can adjust to your higher calorie intake.

DanaDark

If you are eating back your exercise calories, or half of them anyway, you are probably doing alright with your caloric intake.

The main issue is that with so little calories, many people simply do not get enough nutrition, protein, etc. in the diet.

The best general plan is to find your BMR and TDEE, then set your daily calorie goal smack in the middle of that and getting 30% from protein.

One problem of eating significantly less than needed for prolonged periods is that your body will eventually become used to it, which will result in your metabolism permanently slowing down.

As you get closer to your goal, slow down your expected weight loss to gradually get used to eating a proper amount and to help the body have a soft landing.

cardiokitten

Should I increase my calories by 100-200 extra a day to ease into eating maintenance? I still want another 5 lbs down, but I am very close to my goal now.

davidpm

If you're very close, you might want to adjust your goal so that you lose a pound a week instead of two, then when you only have 2-3 pounds to lose, adjust it again to be only a half a pound. I know that the goal is important, but getting your metabolism kicking again is a healthier way to ease into maintaining your goal weight.

Greenrun99

Should I increase my calories by 100-200 extra a day to ease into eating maintenance? I still want another 5 lbs down, but I am very close to my goal now.

You should find your TDEE, and slowly start increasing your calories.. if you only have 5lbs to lose I would recalculate to lose .5lb a week.. if your at 1200 and your tdee is 1800 might take you a few weeks to get in reach (and you may not have that 5lbs by then)