1200 is not difficult.

LuluProteinFueled

What I do with my clients who I believe have chronically restricted calories is up their intake to find out what their true TDEE range is. Many end up becoming paranoid at the idea but the reality is most have no clue what their true maintenance range is. Without knowing this range, it's rather unwise to even initiate a fat loss strategy.

One of my current clients is a 5 foot tall, naturally very petite woman with a lean body mass of 83 lbs who reached a plateau on 1450 calories. Because I knew she had habitually restricted calories before coming to me, I told her she was going to gradually up calories to 1950 and maintain for two-and-a-half months and she freaked out, believing she'd gain a lot of fat. After 75 days of eating at 1950 calories, doing heavy strength training 3 days a week and completely omitting cardio, she weighed the exact same (121.5 lbs) and had an identical body fat percentage (31.3%) compared to prior to upping calories. She was shocked to see how significant her energy needs actually were. We deemed that if she consumed between 1850 to 1950 calories, at that level of activity, she was able to maintain weight.

This Monday, we began her 2nd attempt to reduce body fat and I have her set to lose 0.5 lbs per week, eating 1550 calories for her first three training days and 1430 during rest days. After this initial week, I'll up her calories to 1700 x 3 and 1525 x 4 which she will maintain. I suspect, now that her resting metabolic rate and endocrine system are better primed for fat loss, she should start losing on a more sustainable level while maintaining lean body mass until she reaches 19% body fat at an estimated 102 lbs .

judykmmg

There is one factor I haven't seen addressed here - age. I am 5'2" and am on 1200 calories per day. Some days I eat my exercise calories, too; and some days I have a hard time getting to 1200 calories. I have been with MFP for 140 days. I am 58 years old and walk for exercise. I will run short bursts at a time, but not much - I hate running! As you can tell by my ticker, I have lost 33 pounds to date. My weight loss is not drastic. I eat 3 meals and snacks a day. Most vegetables I choose to eat are low cal. I only eat the breads that are low cal, also. I have cut my breads down a lot. My meats and foods are baked, broiled, grilled, or boiled. I hardly ever fry foods (my husband has to have fried once in a while). No sugar - I do eat sugar free sometimes. It's not low in calories but it tames the sweet tooth. And I'm diabetic and can't have sugar. My snacks are mostly fruits. I'm going to start weights for toning. It's a little late in life to start for the muscles. LOL So far, I am happy with my food intake. If I up my calories too much, I stop losing. Maybe it's the age thing?

gabriellejayde

Not to be a negative nancy but you don't know what works for you either. You won't know until you've shown that you can keep your weight off for years and for life.

Yeah but that really applies to everyone, not just those on 1200. But it's usually only the people on 1200 that hear that, even if it's proportionally the same as someone eating 1600.

Of course it does but I was talking to the original poster who says she knows what works for her.

both of you are right of course. Nobody can know what works for them for years down the road. and of course, what works for me right now might not work at another time, under different circumstances.
I've lost 100lbs before. I didn't increase my calories the right way then, and I gained back 20. But then I kept that 80 off for years.

I gained a lot of weight the last few years from not watching what I at at ALL and starting some very bad habits. I've never eaten huge meals - I get full easily. My mom has a HUGE appetite and needs a LOT of food but she watches what she eats like a hawk and maintains a size 6.

btw, when I lost that 100lbs, it was very quickly, and I still had muscle. I built some more afterwards. Strength is not a problem for me

I'm impatient and as I said, I had some bad habits I needed to break. eating low calorie is allowing me to remain excited every day about losing weight, and every day the bad habits are being replaced by good ones. will it be hard to maintain? maybe. that's true for anyone who has been heavy and then gotten thinner. Even with surgical help.

This time I plan to be a little smarter and increase my calories slowly as I get closer to my goal. I mentioned how much I had to lose specifically because I have a lot of fat to burn right now.

I probably should have ended with "THIS IS WHAT IS WORKING FOR ME" because in no way was i implying that this is how everyone should lose.

orti3841

MFP indicates I should be limited to 1,200 per day and more often than not I find it difficult. I understand making healthy choices, but even healthy choices add up so quickly. I mean, a banana is 100 calories. Don't even get me started on avocados. Jeez! I try to eat 3 meals a day with 2 snacks and the only way to make it is by A.) burning 200 calories per day with exercise, or B.) eating prepackaged frozen meals for breakfast, lunch and dinner, and who wants that? When I go over my 1,200 limit, or don't get around to exercising...the guilt kicks in. Uggg!

patrox247

I'm a 6'2" male who started out at 320 lbs in December of last year and currently weigh 190 with a goal weight of 170. As my stomach has shrunk the amount of food I can eat has also shrunk. It is hard for me to eat 1200 calories a day. I find that my body feels good, strong and full at around 1100 calories a day. I tried force feeding myself more calories to get over the controversial 1200 calorie mark but it just makes me feeling like I am force feeding myself and binging. It results in discomfort. Are you guys telling me that I need to make myself eat more or else I will lose all of my lean muscle?

shorty35565

Same here. I love tasty food after all.

It's just -- just because one person (e.g. you) or even most people at X height and Y activity level spend Z calories per day, doesn't mean all people at X height/ Y activity level spend the same amount of calories. You sound like a good example in proving that point. Sedentary, short, 122lbs and 1900+ calories TDEE? Certainly higher than what the equations predict (and I assume the equations come close to average).

Yeah. I mean I exercise. I lift 3 days a week. Do intervals once. And then light cardio, like walking twice a week. The my rest day. When I'm not exercising, I'm normally sitting. I do laundry, dishes & the like. But I sit most of the day. I eat 1650-1750 cals a day & I lose weight. It's been anywhere between .5lbs to 1lb.

FlaxMilk

I probably should have ended with "THIS IS WHAT IS WORKING FOR ME" because in no way was i implying that this is how everyone should lose.

You didn't at all imply that. In fact, I thought you were pretty clear that it depends on the individual. You were responding to the general attitude that people on 1200 are miserable, weak, and starving.

ipsamet

Buuuut if I can eat over 2,000 calories and still lose fat and gain muscle, then why WOULDN'T I want to eat more? I just don't see the point of restricting my eating and being miserable if I don't have to...

shorty35565

MFP indicates I should be limited to 1,200 per day and more often than not I find it difficult. I understand making healthy choices, but even healthy choices add up so quickly. I mean, a banana is 100 calories. Don't even get me started on avocados. Jeez! I try to eat 3 meals a day with 2 snacks and the only way to make it is by A.) burning 200 calories per day with exercise, or B.) eating prepackaged frozen meals for breakfast, lunch and dinner, and who wants that? When I go over my 1,200 limit, or don't get around to exercising...the guilt kicks in. Uggg!

Dont listen to mfp, they dont always give the best advice as far as how much u eat. It told me once when I was 123.6 that it would take me 5 weeks to weigh 123.2, because I eat highish. And the next week I was 122.8. Good one, mfp. It's not always ab the math.

Crochetluvr

There is one factor I haven't seen addressed here - age. I am 5'2" and am on 1200 calories per day. Some days I eat my exercise calories, too; and some days I have a hard time getting to 1200 calories. I have been with MFP for 140 days. I am 58 years old and walk for exercise. I will run short bursts at a time, but not much - I hate running! As you can tell by my ticker, I have lost 33 pounds to date. My weight loss is not drastic. I eat 3 meals and snacks a day. Most vegetables I choose to eat are low cal. I only eat the breads that are low cal, also. I have cut my breads down a lot. My meats and foods are baked, broiled, grilled, or boiled. I hardly ever fry foods (my husband has to have fried once in a while). No sugar - I do eat sugar free sometimes. It's not low in calories but it tames the sweet tooth. And I'm diabetic and can't have sugar. My snacks are mostly fruits. I'm going to start weights for toning. It's a little late in life to start for the muscles. LOL So far, I am happy with my food intake. If I up my calories too much, I stop losing. Maybe it's the age thing?

Wow...think I have found my twin! I am 58, have been with MFP for 150 days, lost 33 pounds and have T2D. I also eat low cal/carb breads and I just started circuit training for toning. Now I am 5' 6' and DO have some sugar but in moderation because of my diabetes. And I agree that age DOES factor into things.

victoria4321

I'm a 6'2" male who started out at 320 lbs in December of last year and currently weigh 190 with a goal weight of 170. As my stomach has shrunk the amount of food I can eat has also shrunk. It is hard for me to eat 1200 calories a day. I find that my body feels good, strong and full at around 1100 calories a day. I tried force feeding myself more calories to get over the controversial 1200 calorie mark but it just makes me feeling like I am force feeding myself and binging. It results in discomfort. Are you guys telling me that I need to make myself eat more or else I will lose all of my lean muscle?

You probably already lost a lot of lean muscle if anything. I'd work on gaining some and lifting some heavy weights if I were a guy.

3dogsrunning

You didn't at all imply that. In fact, I thought you were pretty clear that it depends on the individual. You were responding to the general attitude that people on 1200 are miserable, weak, and starving.

Now see, I read the original post completely opposite, that 1200 shouldn't be hard. I am guessing our interpretation of the original post comes down to our views of the debate.

AngryDiet

It's dead easy once you come to terms with the fact that you ain't eating for pleasure anymore.

geekyjock76

Buuuut if I can eat over 2,000 calories and still lose fat and gain muscle, then why WOULDN'T I want to eat more? I just don't see the point of restricting my eating and being miserable if I don't have to...

It's because most people who create profiles on here see the sparkly 2 lb weight loss per week have no idea what their actual TDEE range is because they have: 1)not tracked calorie intake ever or in a very long time and/or 2)eaten at a restricted amount chronically and have gotten used to lower intake due to continued depression of RMR and leptin.

wildapril

I can usually keep under 1200, and I am not "hungry" - I eat a medium breakfast and a big lunch. A very light dinner.

gabriellejayde

I probably should have ended with "THIS IS WHAT IS WORKING FOR ME" because in no way was i implying that this is how everyone should lose.

You didn't at all imply that. In fact, I thought you were pretty clear that it depends on the individual. You were responding to the general attitude that people on 1200 are miserable, weak, and starving.

lol.. true.
I'm not a nutrition expert by any means, but I am getting in plenty of protein I think (70-115 per day) and try to stay under carbs. I eat avocado once in a while, fish, and olive oil. I recently started trying tofu and quinua (sp?). My point was that it's possible. I suppose if I needed a big breakfast, it wouldn't be, but big breakfasts got me to a size 22.
I'm not looking to be a bikini model, but if I suddenly find myself without any leg muscles because of the rapid loss, I'll just make more.

birdieaz

Didn't work for me...I lost 0 on 1200. I like my lean muscle..I like to eat more than a snack for a meal. Glad it's peachy for you..but this short girl is happy with more. Also I would like to not turn homicidal from hunger :laugh:

gabriellejayde

Buuuut if I can eat over 2,000 calories and still lose fat and gain muscle, then why WOULDN'T I want to eat more? I just don't see the point of restricting my eating and being miserable if I don't have to...

so don't.
problem solved!

stephdeeable

Alright, so this may show a lack of knowledge on my part, but I'm confused.

People in this thread keep saying that the eat 1200 or 1400 or whatever, but that as they lose weight they will increase their calories. Isn't this backwards? Like right now I am a little over 300, and am 5'10, and i eat 2100 cals a day to lose 2 pounds a week. (although so far I've lost 12/13 in 2 weeks). But as I lose weight, won't my cals will decrease not increase? Or is it just for maintenance when your calories go up?

Too confusing. I'm going back to watching Dexter.

DebbieLyn63

I'm sorry OP, but this thread is not going to end well for you.

People are going to jump all over you, you're going to get angry, and it's going to devolve in to a debate about starvation mode.

1200 calories is a BARE MINIMUM to get adequate nutrition. You're likely sacrificing muscle mass by losing so fast, and you're going to hit an early plateau. I don't want to attack you, I'm happy for your success thus far, but that's the truth.

The point should also be made that hunger is not a good barometer for adequate intake. Consider obese people, who eat, say, 7000 calories a day. They still get hungry between meals, despite getting plenty of calories. Also, people on VLCD's lose their regular appetite. Hunger is largely a trained behavior- you get hungry when you're used to eating. Think about when you have a big breakfast- often you'll still be hungry at your regular lunch time. Hunger can't be trusted.

Ok, I have to jump in here. First off, do not assume that your way is the only way and everyone else on here will agree with you.

Do all of you realize that the OP is a 45 year old female?? Of course her caloric needs are less than a 30 year old, especially one who is lifting heavy and has very little excess fat. So please stop telling her that she needs to eat more, she is losing muscle mass, she is losing too fast, etc. What she is eating is healthy. She is getting in all the nutrients she needs. She makes good choices in her foods, so she doesn't have the carb cravings that someone eating donuts for breakfast would have. She is eating enough protein to sustain her muscle mass.

There are HORDES of women in their mid to late 40s and above who are losing safely and steadily at or even below 1200 cals per day. And guess what? They are even keeping the weight off! They never went into starvation mode. They kept their muscle mass by exercising and eating enough protein.

I have no idea who came up with the magic number of 1200 being the minimum that EVERYONE needed to get the proper nutrients. You will not find that on any reputable, scientifically proven website. The only reason this number is such a big deal is because that is the number that the MFP people decided was the minimum amount of calories that it would suggest for someone to eat. This is primarily to discourage eating disorders among young people who are already in a healthy or underweight range.

The goal of losing .5 to 1 pound a week is mainly for people with very little excess fat, who are trying to build muscle. You may want to spend hours a day lifting heavy weights and bulking up your muscles, but not everyone has that same goal.

Someone who is 100 pounds overweight NEEDS to lose more than that. It is perfectly safe for them to lose 2 pounds a week, or even more, as they have plenty of fat stores to use as fuel.

And your BMR is NOT the minimum number of calories to keep you alive if you are in a coma! I am so sick of hearing that. Your BMR is the number of calories to MAINTAIN your current weight if you are sedentary. To lose weight you HAVE to either eat less or move more.

So those of you who want to spend hours in the gym burning 1500 calories a day so you can eat 3000 calories a day in food, and lose a half pound a week, good for you. Go right ahead.

For me personally, I would rather eat less, exercise moderately, and spend my time and energy with my family. You can choose how you want to do it, and the rest of us can choose how we want to do it. Neither side is wrong, if we do what is right for us.

But please stop with all the scare tactics and blanket statements. It is getting SO old.