difficulties in eating 1200 calories a day

VickiAnn46

I am finding it terribly difficult to eat 1200 calories a day because I have zero appetite. I don't want to force myself to eat to hit the calorie goal... Am I putting myself at risk but not hitting the 1200 mark? I also exercise for 60 minutes a day everyday, which gives me nearly half my calories back.

Typical meals eaten (eating less then or suggested servings)

Breakfast:
3/4c Greek yogurt, 1c of cereal, 1/4 cup of pomegranates

Lunch:
spinach salad with grape tomatoes, cucumber, mushrooms, snap peas, etc. sometimes add chicken, light dressing

Dinner:
shrimp and rice. refried bean soft tacos w/2%cheese and light sour cream. pasta with olive oil or butter and veggies

Any suggestions?
Thanks!!!
Vicki

myscaleaddiction

maybe add some healthy fat like olive oil or coconut oil to lunch? high calorie but not dense so you won't notice, just mind the portion size

peaceloveweedandveggies

i have no appetite either. i try to get smoothies in as much as i can to bump my calories up. or ill have a few crackers with peanut butter. try using regular dressings instead of their "light" counterpart. another trick i always do if im making tacos,add a little avacado if you like it. good fats are needed in our diets.

sylvabelle89

drink smoothies

Firefox7275

So you are netting 500 calories a day?? Stop exercising you need rest days anyway, overtraining can put the body into a state of stress and suppress the appetite. If that does not work see a doctor.

It's not just overall calories: you cannot eat all the protein, essential fats, carbs, vitamins, minerals, fibre and antioxidants you need for health, repair and refuelling if eating so low. You need nine servings of fruit and veg, three servings of dairy, oily fish or other protein at every meal, other healthy fats (nuts, seeds, cocoa, avocado, olives, block creamed coconut) at every meal, plenty of fibre and mineral rich foods (nuts, seeds, beans, lentils). If you don't have chicken at lunch you often are barely eating any protein until the evening then choosing shrimp which is lower in protein than most meat and fish, or beans which are low in protein, a pasta meal that doesn't contain any protein either.

Karabobarra

peanut butter....and nuts or seeds are great additions to salad or just general, I can't stay under 1400 when I eat peanut butter and almonds in the same day

Loves418

I have about 200-300 left over lately since I started back and measuring and working out. I am just not hungry so it is what it is..I can't force myself...I lost 1.5 since re-starting just this wednesday..time will tell if not eating all the calories will hurt me.

tajmel

Eat a spoonful of peanut butter. Problem solved.

jo0213

Add a protein shake?
I used to eat protein shakes for breakfast once in awhile, but found eating them at night helps add the calories I missed during the day. I also have an addiction to late night ice cream.
I recently discovered that making a protein shake at night both helps add to my daily calories and helps curb my ice cream cravings. And as a bonus, they have lots of other vitamins, nutrients and muscle building benefits.
I make it with ice, 1/4 cup low fat milk and 1 scoop chocolate powder.
Very good.

love4fitnesslove4food_wechange

nuts

avocado

peanut butter

seeds

olives

olive oil

low fat or higher--not non-fat--products

eggs, whole ones

quinoa/brown rice/ww pasta

cheese

hummus and pita with your salad

jayliospecky

Also, yes. If you are eating less than 1200 and also working out to burn nearly half of that, then your body is not getting the nutrition it requires. That is not healthy.

If you find it difficult, another thing to try initially is to increase the portions of everything you are eating.

But you do need to eat. Eating is good.

JohnDun

Hi
I have this sort of problem as well but I have started to eat more fruit which helps. Red grapes are really nice and will give you some extra cals and they taste good. Also putting some extra cherry tomatoes in with things helps.

I also eat some of the low fat icecream, a couple of scoopes is a decent amount of cals. So really you can eat some more cals with treats...well thats the way I see it, after all we cant live on lettuce and water all the time.

Start introducing your treats more if you can....will also give you something to look forward too. Icecream and grapes....just think about that.....

larabell69

I use shakes to help me reach my goal, as well stay under, I work a split shift and sometimes I have a battle both ways!! Lots of great ideas and support!! thanks for the post!

lala26105

i do this too like once i get one the ball excercising and such and measuring i can eat a bowl of fruit a day and not be hungry at all idk why but i have tons of energy and im just like idk but if i stop all this then im a total hog so ugh lol

cordianet

OP, please don't take offense, but I see posts like this periodically and I seriously don't get it. Can you help me understand how someone gets 40 lbs overweight without knowing how to eat more? Personally, I'm an expert in eating too much. My problem is learning to eat less.

Again, I'm not trying to be mean, even though I know it may come across that way. I really just have a hard time wrapping my head around the concept here.

love4fitnesslove4food_wechange

OP, please don't take offense, but I see posts like this periodically and I seriously don't get it. Can you help me understand how someone gets 40 lbs overweight without knowing how to eat more? Personally, I'm an expert in eating too much. My problem is learning to eat less.

Again, I'm not trying to be mean, even though I know it may come across that way. I really just have a hard time wrapping my head around the concept here.

I always think the same thing--I've never really had a weight problem and I still can't adhere to 1200 calories a day. It's just impossible.

daylily2005

I find that most days aerobic activity suppresses my appetite. I'd recommend trying to eat more calorie-rich foods. not necessarily unhealthy ones, but maybe try some olive oil in foods, avocados, etc.


ETA: And nuts! Love nuts. Healthy, full of good fats, and calories

bridgelene

I've been having the same problem most of this week. I've had a TON of stress, but I've always been a stress eater so this is really weird.

I'm kinda force feeding of pretty much anything that sounds good. (I had absolutely no urge to eat after I hit 456 calories - 224 for exercise.....) Go figure today was the first day I got off my butt and worked out a bit, and it was the day my appetite was at it's worst. Oh well.

Hahaha the funny part is that I always wished I would have little-no appetite (I'm the fat chick who gets CRANKY if I don't eat) for a few days, and here I am with none, and that is annoying bc I don't want to be so ridiculously under. I give up on that.....how about a nice MODERATE appetite, please? :-p

Hope it works out better for both of us soon!

ShannonECTD

OP, please don't take offense, but I see posts like this periodically and I seriously don't get it. Can you help me understand how someone gets 40 lbs overweight without knowing how to eat more? Personally, I'm an expert in eating too much. My problem is learning to eat less.

Again, I'm not trying to be mean, even though I know it may come across that way. I really just have a hard time wrapping my head around the concept here.

i feel the same, i see soo many posts like this and it makes me wonder well if that person has such a hard time eating how'd they gain weight in the first place? I do not have a hard time eating lol hence why im 65lbs over weight. I food :laugh:

carenscuisine

just in the ingredients you list on your typical day you can add more calories....don't go for 2% cheese, use full fat...that should help. Having no appetite can sometimes and often indicate a form of depression. Some eat more some eat less when they feel this way.....some don't equate it to food. Either way, your big question might be more about your mental health than your nutritional health. I know because I am the non eater when stressed or sad. This will bite you in the *kitten* and your body will rebel. Its much harder to get your body into a normal state if you starve it. its a slippery slope, think about getting help.

underwater77

OP, please don't take offense, but I see posts like this periodically and I seriously don't get it. Can you help me understand how someone gets 40 lbs overweight without knowing how to eat more? Personally, I'm an expert in eating too much. My problem is learning to eat less.

Again, I'm not trying to be mean, even though I know it may come across that way. I really just have a hard time wrapping my head around the concept here.

This.

Because, OP, if you have a trick, I'd like to know it. I'd give a limb for that problem.


You've received great advice though. Healthy fats. Protein.

pcmaria2000

Try small frequent higher protein meals/snacks. Your body will go into starvation mode and will be counter productive and you won't loose weight. EAt papa, Eat.

lwright311

I dont understand why it is hard to get 1200 calories. And yes it is unhealthy to go under 1200 cals a day. Quit eating light versions of anything. Drink a glass of milk or eat beef instead of chicken. Peanut butter, nuts and other proteins are also a good choice. You should also probably take a multi vitamin and cut down on caffiene because it suppresses your appetite.

fmebear

Try adding a smoothie with peanut butter. I do have the problem of not eating enough but I believe that is also because I do not eat breakfast. If I eat breakfast, I tend to eat more food during the day. Not sure if eating breakfast helps or not but I find it does so I am trying it.

As for not being able to wrap your heads around it, the body goes into starvation mode therefore everything we eat is retained since the body has no clue as to how much food it will get the next time around. Unfortunately, your body becomes conditioned to eat so few calories and now it stores it. My issue is a result of 4 surgeries in 3 years, not a pity party but the reality. The heavy medications, stress and pain made it difficult to eat. I am now working on changing the pattern, not easy but working on it every day.

Phaedra2014

I am finding it terribly difficult to eat 1200 calories a day because I have zero appetite. I don't want to force myself to eat to hit the calorie goal... Am I putting myself at risk but not hitting the 1200 mark? I also exercise for 60 minutes a day everyday, which gives me nearly half my calories back.

Typical meals eaten (eating less then or suggested servings)

Breakfast:
3/4c Greek yogurt, 1c of cereal, 1/4 cup of pomegranates

Lunch:
spinach salad with grape tomatoes, cucumber, mushrooms, snap peas, etc. sometimes add chicken, light dressing

Dinner:
shrimp and rice. refried bean soft tacos w/2%cheese and light sour cream. pasta with olive oil or butter and veggies

Any suggestions?
Thanks!!!
Vicki

I'm not sure what these 1200 calorie threads are really about.

How the heck did you get overweight if you have issues eating 1200 calories a day?!

wibutterflymagic

A reason why you can't seem to reach your 1200 calories could be because your body is being affected by not eating enough. Your body will suppress you appetite if you have been depriving it for a long enough period of time. Try giving yourself some days off from exercise(our bodies need rest) and add some higher calorie foods like peanut butter, avacado, full fat cheeses/dressings etc. Shrimp are very low in calories, try a higher calorie protein.

Edited...If what you posted is your normal diet then you also aren't getting enough protein period.

mjrkearney

For simple swaps, try laying off the "light" stuff. If it's dairy, stripping out the fats also takes out a lot of the enzymes.

As for going from overweight to unable to eat 1200, I have the same problem. I didn't do the transition week so I never really logged what used to be normal. I just dove straight in and spent three weeks trying to build up to my minimum calories. That being said, I know I went over today due to a random craving for Chinese food.

And if you're really having problems with it, make sure you're getting your essential nutrients then go find something calorie-dense to eat. Have a protein bar or something.

ElanorRigby

OP, please don't take offense, but I see posts like this periodically and I seriously don't get it. Can you help me understand how someone gets 40 lbs overweight without knowing how to eat more? Personally, I'm an expert in eating too much. My problem is learning to eat less.

Again, I'm not trying to be mean, even though I know it may come across that way. I really just have a hard time wrapping my head around the concept here.

It comes from being too careful - you go from eating whatever you want whenever you want, to suddenly watching everything that goes into your mouth. Sometimes we become a little overly careful and avoid any calorie-dense foods. I'm dealing with that myself right now. I fill up on healthy, low-cal stuff and get towards the end of the day and realize I need to eat a handful of walnuts to reach my daily goal!
It's not that this has been a problem all my life - hardly - it's simply a result of drastically changing one's eating/moving habits, and finding the right balance.
Just get your cals from a good source - or use them for a small treat. (I had 4 oz glass of red wine and 2 squares of dove dark chocolate after dinner tonight with my extra!

llaskoske

My difficulty is in keep it DOWN to 1200 a day while still getting in all the nutrition I need. I still can't get in enough calcium, which I need at my age to prevent bone loss. I've finally figured out how to get enough iron without supplementing with pills. I love Grape Nuts, so I've switched from Smart Ones breakfast quesadillas (LOVE those things!) to Grape Nuts and fat free milk. To kick start after a plateau, I use a meal replacement bar high in iron. Snacks are 1/8 c nuts and a fruit, usually raisins and an orange.

Most times, if I eat breakfast and lunch, and have 2 fruits, I end up with 300 calories left for dinner unless I spend an hour in the gym after work. The Catch 22 of it is, if I work out at the gym, I aggravate my bad hip and I'm in pain the next two days and have trouble walking. This hip replacement isn't coming soon enough!

jofjltncb6

I'm not sure what these 1200 calorie threads are really about.

How the heck did you get overweight if you have issues eating 1200 calories a day?!

My theory is it's because the foods they ate to get overweight are nothing like the foods they are eating now. I'm beginning to think that, at least for some people, they might be better off first changing the kinds of foods they eat *OR* the quantity of food they eat and *then* working on the other. Perhaps (for some) doing both is what leads to this issue.

fitfreakymom

peanutbutter and bannana smoothie: 1 tbls of peanut butter, 1 banana and about half a cup of milk or soy etc
And I think you probebly need more than 1200 a day especially if you are working out,