How do you do 1200?

DaniJeanine

Just recalculated my goals and MFP gave me 1200 a day. I work out a lot, so I'm not worried about exercise calories, but just out of curiosity...how do you manage 1200 a day? Tips/tricks?

GingerBroad

A lot of veggies! Also, if you are not too worried about carbs, most pastas have low calorie counts. I typically try to stay to do 200 for b-fast, between 3-400 for lunch, and then around 400 for dinner. That leaves room for snacks in order to not get hungry. Keep 100 cal packs around if you're not good at controlling portions. Also, i drink hot tea if i sort of just want something, but am not very hungry.

Hope that helps!

DaniJeanine

Def helps! I like your calorie breakdown for meals...I'm gonna try that. I need to start doing more veggies for snacks...like broccoli and hummus or something...

jeweljeans

Fresh/unprocessed foods! Lean meats, veggies, fruit, whole grains... Protein at every meal fuels your muscles and helps keep you fuller longer. I eat more carbs in the morning and less towards end of the day. Any time I feel like snacking I go for the chopped cucumbers or peppers in my fridge. I eat 5 times a day, so keeping cooked chicken breasts in portion sized baggies helps me keep my protein up when I don't have time to cook. It's great because I can place them in a wrap or eat on their own.

My breakfast is the biggest meal of the day typically at 350-400 calories. You need to get your metabolism revved up for the day.

jynxxxed

Lean meats for dinner really helps a lot. I mostly have either fish or chicken (you can have a HUGE piece of fish for very little calories) + a bunch of vegetables and then a side of your choice like a sweet potato, crab cake, etc. Really anything. Homemade soup is good too.

Breakfast I personally do somewhat small and have either a bowl of oatmeal with fruit or cereal with unsweetened almond milk. Lunch is up in the air.. usually whole wheat pasta, a sandwich, some chicken with tomatoes and wine sauce, etc.

Snacks are whatever else fits within my calories for the day (I eat around 1,275 calories a day + exercise calories). I never struggle to stay within my goal.

ETA: Eggs with chopped veggies are delicious as well.

vim_n_vigor

Are you trying to lose 3 pounds? Eat a lot more than 1200! You should be eating close to maintenance that close to your goal weight.

cygnetpro

I found that coming up with a few "go to" high protein, low cal meals has helped me. I love 1 egg/2 egg white omelettes packed with veggies and 1 oz of light cream cheese, for example. And last night I grilled up several chicken breasts with wine and lemon juice, and today will pack them in 3 oz portions and freeze them for when I need them. Same with soups. If I don't plan ahead, I can get too hungry, and make poor choices. Yes, I'm looking at you, candy corn!

zaph0d

Go over your numbers and figure out where the calculation went wrong?

rebeccap13

You don't... or at least I don't. If you're doing any sort of activity chances are 1200 cals is not enough. MFP calcs for people who work out are a good start but sometimes on the low side.

I eat 1900 calories, lift and run and I lose when I follow that. PM me if you'd like more information on calculating calories needed.

Francesca3162

I do around 1200 a day and have been for months. Take a look at my diary if you want ideas.
I am rarely hungry as I eat almost every two hours, and I control urges with portions...
If I want something I will have it,, but a taste instead of a large bowl.

I always drink at least eight ounces of water whenever I think I am hungry, then I wait ten or twenty minutes to see if I still feel the same way.

Davytah1983

This thread is really helpful to me. I've been on 1650 for a while now and I've had very little of a loss. In fact I've put on 4lb :-( today the first day of being between 1200 - 1300.

brevislux

When you cook for yourself, it's super easy.

lizziebeth1028

1200 is too low for most people. You should eat above your BMR. Especially since you appear to be fit and don't have a large amount of weight to lose. In fact...your profile says you weigh 118 and want to get down to 113? How tall are you?

zaph0d

This thread is really helpful to me. I've been on 1650 for a while now and I've had very little of a loss. In fact I've put on 4lb :-( today the first day of being between 1200 - 1300.

This is a joke right? A grown man eating 1200-1300 calories in a day? :noway:

brevislux

Are you trying to lose 3 pounds? Eat a lot more than 1200! You should be eating close to maintenance that close to your goal weight.

Hey, I'm trying to lose 3 lbs... Could you explain why that is please?

nturner612

i am 5'3 168lbs sit down job 1200 calories and i try to fit in exercise at least 4 days a week. this is my 2nd week on here and last week was very tough! this week i am a bit more "on it." I am drinkin lots of hot tea with equal maybe 2 cups of cofee (anymore than this wil make me want to snack for some reason) and i am VERY watchfull of what i eat. I also started using my crockpot (thank goodness for fall) and eating homemade food. i also drink lots of water.

rebeccap13

Some things you need to know before even thinking about determining your calorie needs/goals:
BMR - basal metabolic rate, what your body needs to sustain life if you were in a coma
RMR - resting metabolic rate, pretty much the same as BMR, not enough to support you as soon as you get out of bed
TDEE - total daily energy expenditure, how much you need to eat to maintain your weight based on all your activity beyond sleeping at night

There's some good calculators online to determine these things. You should probably be netting above BMR. Netting below BMR for a prolonged period of time can affect your metabolism and eventually lead to a plateau. Also, eating too far below BMR is going to cause loss of lean body mass.

fbmandy55

I WOULDN"T. I did the 1200 thing here my first year of Myfitnesspal and lost about 50lbs. At about month 10, I plateaued and have gained back 18lbs to date. 1200 IS NOT ENOUGH FOR MOST PEOPLE. You may lose quick but plateau or gain it back later. I now eat between 1900-2100 a day and am seeing a difference in my clothes more than ever.

Use THIS to calculate the calories you need to eat. http://scoobysworkshop.com/calorie-calculator/

lisavirani

Warning: This is a long post, but I already had it typed up for a friend of mine with the exact same question.

Here's a sample menu of what I eat:
BREAKFAST
1 Scoop Protein Powder - 140 cal
1 Cup Fat Free Milk - 90 cal
3 Egg Whites - 75 cal
Water
TOTAL = 305 cal

SNACK
1 Medium Apple - 70 cal
Water
TOTAL = 70 cal

LUNCH
4 oz Turkey Lunch Meat - 100 cal
1 Whole Wheat Tortilla - 170 cal
Lettuce - 5 cal cal
1 Tomato Slice - 10 cal
1 Cup Broccoli - 30 cal
Water
TOTAL = 315

SNACK
1 Cup Plain 0% Greek Yogurt - 100 cal
5 Cut Strawberries - 15 cal
1/8 Cup Granola - 35 cal
TOTAL = 150

DINNER
5 Ounces Chicken Breast - 234 cal
2 Cups Spinach (salad) - 14 cal
1 Cup Romaine (salad) - 6 cal
5 Cherry Tomatoes (salad) - 15 cal
2 Tbs Fat Free Ranch Dressing (salad) - 50 cal
1 Cup Green Beans - 35 cal
Water
TOTAL = 354

GRAND TOTAL = 1190 And that up there is a lot of food! You won't be hungry. And there is nothing fried, not much with added sugar, low carbs, and no bad fats. It's really easy once you get going and get in the habit.

Here is a list of some foods that might be of help when grocery shopping:
ZERO/NEGATIVE CALORIE FOODS
apple
beet
blueberries
broccoli
cranberry
carrot
chicory
cauliflower
endive
garden cress
garlic
grapefruit
green bean
hot chili peppers
lemon
lime
lettuce
onion
orange
papaya
peach
pineapple
raspberries
spinach
strawberries
tomato
tangerine
watermelon
zucchini

FAT BURNING FOODS
oatmeal
almonds
protein powder
olive oil
berries
eggs
beans/legumes
lean meat
fish
whole grains
nut butters
green veggies
calcium
green tea
parmesan
cannellini beans
brown rice
sweet potatoes
cinnamon
pine nuts

METABOLISM BOOSTING FOODS
Water
Green Tea
low fat yogurt
oatmeal
hot peppers

DO NOT EAT
no butter
no potatoes
no sauces on meat (or VERY limited) Spices are okay though
no cheese (limited for you, since you like cheese alot)
no sugar (added. natural is okay)
no juice (fruit juice is just wasted calories)
no alcohol
no added salt
no processed foods (limited, because "no" is hard to do)
no white flour
no fast food
no eating out
no sugary cereal
no ice cream
no bottled gren tea (tea bags are good though)
no red meat (unless it is extra lean. 95%)

THINGS TO DRINK
green tea (boosts metabolism, no calories)
lots of water
fat free milk (instead of fatty milk)

THINGS TO EAT
whole grain
lots of veggies
fresh fruit
steel cut oats
brown rice
protein bars (check ingredients, or make your own)
protein shakes
natural peanut butter
almond butter
light/low fat yogurt (check sugar content)
greek yogurt (check sugar content)
hot peppers/spices (boosts metabolism)
cinnamon
garlic
cocoa
flax seed
egg whites (protein protein protein!)
lemon
spinach

rebeccap13

Zero/negative calories foods? Really? The calorie burn from digesting those foods is negligible.

MidwestAngel

I don't.

jynxxxed

That 'do not eat' list is just as ridiculous as the zero calorie list..

wow.

avocado22

bump

tryinghard71

I don't.

Are you talking 1200 net or gross. I do 1200 net. But I eat 1600, 1800 sometimes over 2000 every day. But I net 1200.

rebeccap13

That 'do not eat' list is just as ridiculous as the zero calorie list..

wow.

Amen, sister.

professorRAT

I don't.

Are you talking 1200 net or gross. I do 1200 net. But I eat 1600, 1800 sometimes over 2000 every day. But I net 1200.

Sadly, evidence suggests many people on MFP have no idea what the word "net" means. I have concluded this is the reason for so much of the confusion I see on threads about this topic. :heavy sigh:

lizziebeth1028

Are you trying to lose 3 pounds? Eat a lot more than 1200! You should be eating close to maintenance that close to your goal weight.

Hey, I'm trying to lose 3 lbs... Could you explain why that is please?

Because constant 'dieting' and staying in a severe calorie deficit causes your metabolism to slow down to accommodate the lack of fuel. Slow down = plateau. You also start losing lean muscles mass which is very bad. Your muscle not only make you look lean and sexy but they LOVE to burn calorie. Lost lean muscle mass = even slower metabolism. So in a nutshell LADIES QUIT STARVING YOURSELF. You CAN eat more to weigh less, it works!!!!

1 - Eat above your BMR (for most of us that's more than 1200 and less than 2000 calories, pick something in between)
2 - EAT PROTEIN! Try to net between 85 to 100 grams a day
3 - strength train and lift weights. Have you ever seen a side by side comparison of a woman that weighs 140lbs - one has lot's of lean muscle mass and the other one does not. The one that has preserved her muscles through good nutrition and proper calories looks FANTASTIC and like she weighs less, where as the other woman looks flabby and pudgy still.

SO ONCE AGAIN LADIES...QUIT TRYING TO 'DIET' YOURSELF DOWN TO 110 POUNDS AND A SIZE 0. EAT!

JPKemp

I tried the 1200 calorie number and gained 6 pounds. I upped my calories to 2000 (about 2 weeks ago) and I have lost those 6 plus 2. I run 5-7 miles every other day with a 3-5 mile walk on the days I do not run. LESS IS NOT ALWAYS BETTER....you have to find what works for YOU...that takes some time and so willingness to experiment until you find the right combination...and then in about 6 weeks, you have to change it all up again...as your body changes so should your calories, food, and activity....GOOD LUCK....

rlmadrid

Warning: This is a long post, but I already had it typed up for a friend of mine with the exact same question.

(deleted some because it's long)

Here is a list of some foods that might be of help when grocery shopping:
ZERO/NEGATIVE CALORIE FOODS
apple
beet
blueberries
broccoli
cranberry
carrot
chicory
cauliflower
endive
garden cress
garlic
grapefruit
green bean
hot chili peppers
lemon
lime
lettuce
onion
orange
papaya
peach
pineapple
raspberries
spinach
strawberries
tomato
tangerine
watermelon
zucchini

FAT BURNING FOODS
oatmeal
almonds
protein powder
olive oil
berries
eggs
beans/legumes
lean meat
fish
whole grains
nut butters
green veggies
calcium
green tea
parmesan
cannellini beans
brown rice
sweet potatoes
cinnamon
pine nuts

METABOLISM BOOSTING FOODS
Water
Green Tea
low fat yogurt
oatmeal
hot peppers

DO NOT EAT
no butter
no potatoes
no sauces on meat (or VERY limited) Spices are okay though
no cheese (limited for you, since you like cheese alot)
no sugar (added. natural is okay)
no juice (fruit juice is just wasted calories)
no alcohol
no added salt
no processed foods (limited, because "no" is hard to do)
no white flour
no fast food
no eating out
no sugary cereal
no ice cream
no bottled gren tea (tea bags are good though)
no red meat (unless it is extra lean. 95%)

THINGS TO DRINK
green tea (boosts metabolism, no calories)
lots of water
fat free milk (instead of fatty milk)

THINGS TO EAT
whole grain
lots of veggies
fresh fruit
steel cut oats
brown rice
protein bars (check ingredients, or make your own)
protein shakes
natural peanut butter
almond butter
light/low fat yogurt (check sugar content)
greek yogurt (check sugar content)
hot peppers/spices (boosts metabolism)
cinnamon
garlic
cocoa
flax seed
egg whites (protein protein protein!)
lemon
spinach

Please tell me you are joking about "negative foods".

joannathechef

I make a big tupperware of salad at the start of the week and have it ready for a lunch or as 'starter' for dinner with wishbone spray or lemon juice dressing.

I do this because if I don;t have it 'ready to go' I turn to bread my big problem

rlmadrid

That 'do not eat' list is just as ridiculous as the zero calorie list..

wow.

I didn't even bother to read it the first time. I have now, my head hurts.