Anyone with a daily goal of around 1230 cal, pls help...

Hey there! My calorie goal per day is 1,200
-Generally I have yogurt and granola for breakfast, sometimes if I'm feeling hungry I have 2tbsp of PB to get some jump start protein and fat for energy,
-I have 3 main meals and snack anywhere from 2 to 3 times a day
-My average meal calorie intake is between 250-400, although I like to stay around 300
-I drink only water, or sometimes tea, with not sweeteners, but WATER WATER WATER
-at least ten glasses a day
-I usually am always below my calorie goal
-I personally am unable to exercise much but i do bike, bridges, and core strengthening
-I only "workout" twice a week with therapist supervision, but am active every day in some way
-well, my cals and your cals will be different! I have a very active job so everyone is very different
-I have lost a little over 4lbs in just over a week, mind you mst of that was from going on a complete wheat free diet


hope this helps!

> What do you eat generally?
> How many meals do you take?
> What is average cal per meal for you?
> What are the beverages that you usually have in a day?
> How many glasses of water do you drink in a day?
> Do you stay within your goal cal, or above it?
> What exercise do you do?
> How many hours do you workout in a day?
> How many days do you workout in a week?
> On an average how many cals do you burn in a day?
> Has your answers to the above questions helped you lose weight?
> If yes then, how many kg/lbs and in what time frame?

Sorry for so many questions. I just wanted to know what loss can I expect in what time frame. Cos it is getting a bit frustrating already (

I set my calorie goal for 1250. My diary is open if you want to take a look at it. I am always full by the end of the day. I haven't been working out yet, but plan to start soon.. with that said, I have lost 9 llbs in 36 days, just through diet alone. feel free to add me if you wish

> What do you eat generally?
I cook like I used to I use lower fat meat options,
I cheat and have slimfast for break fast

> How many meals do you take?

Before 2 now 3 and 2-3 snacks

> What is average cal per meal for you? 230 -350

> What are the beverages that you usually have in a day? 3 coffee morn - green tea all day (o cal) coffee in the eve

> How many glasses of water do you drink in a day?
(I'm kidding my self the green tea is water )

> Do you stay within your goal cal, or above it?
Close both ways above and below always over on my protein I need to work on that

> What exercise do you do?
Biggest loser kinect, and walking kids to the river

> How many hours do you workout in a day?
2 x 20 mins

> How many days do you workout in a week?
today first day missed so far

> On an average how many cals do you burn in a day?
60 -300

> Has your answers to the above questions helped you lose weight?
Gained weight first 2 days I was double counting eating back exercise cals - a misunderstanding on my goals page
Lost 1/2 kg in the next 2 days

> If yes then, how many kg/lbs and in what time frame?
answers above

Sorry for so many questions. I just wanted to know what loss can I expect in what time frame. Cos it is getting a bit frustrating already (

Hope that helps you

> I usually eat eggs or cereal with almond milk for breakfast, a sandwich, for lunch, and it varies with dinner.
> I eat breakfast, lunch, snack, and dinner.
> My calories for each meal are between 200 to 600. Dinner is my biggest meal.
> I only dink water.
> I drink 10 glasses of water a day.
> I usually have 200 calories left over, except for the weekends.
>I do the treadmill, walk, and Kinect games.
> I workout 30-45 minutes a day.
>I workout 6 days a week.
>I burn between 200 to 250 calories a day.
> Yes this has helped me.
> I have lost 25 pounds in 4 months.

*Edited to add: my calorie intake goal is 1200 a day.

Hey 1230 can seem quite low to begin with, but trust me, you can eat 1200 cals and still feel full

> What do you eat generally?
This varies a lot, but here's a sample:
Breakfasts:
- 2 slices of Wholegrain toast with 5g of margarine, and a few sliced strawberries instead of jam/jelly.
- A small bowl of plain porridge oats with semi skimmed milk. Somethings a side of berries with this.
- 4 Grilled cherry tomatoes, a fried egg [cooking with 1 calorie oil spray - PAM or Fry Light], and a slice of whole grain toast.
- A fruit salad, drizzled with a little yoghurt.
- If in a rush, I'll blitz up a 1.5 cups of mixed fruits and have a smoothie to go.

Lunches*:
- 50 grams of pasta in tomato sauce.
- A salad sandwich with 30g of mild cheddar cheese.
- A bowl of hearty homemade soup with 2 crackers.
- Fish fingers / fish sticks in a whole grain bun.
- A tortilla wrap filled with lots of good stuff!
- Lentil or bean stews.
- Hummus on pitta bread, lightly drizzled with lemon juice.

Dinners*:
- Oven baked fillet of cod marinaded in a lime & chill sauce
- Homemade sushi
- Homemade curry's
- Noodle stir-frys [with PAM/Fry Light]
- 1-2 slices of thin and crispy stone baked spinach pizza.


*With all lunches:
A side of pre-prepared salad which consists of cherry tomatoes, cucumber, lettuce, swetcorn, grated carrot, a few olives, and some peppers.

*With all dinners:
A quarter of a cup full of boiled/steamed mixed vegetables.


> How many meals do you take?
3 Meals, no snacks unless I'm really hungry,

> What is average cal per meal for you?
300-500. No single meal of mine should exceed 500 cals.

> What are the beverages that you usually have in a day?
Lots of water, at least 9 glasses. Never any soda or store bought juices.
Oh and a mug of black coffee every day, just can't give it up

> How many glasses of water do you drink in a day?
See above.

> Do you stay within your goal cal, or above it?
6/7 days a week, I'm within my cal goal. Not afraid to go over the macros with proteins though.

> What exercise do you do?
Not a lot...mainly long walks, and dancing. Keeping it enjoyable

> How many hours do you workout in a day?
-
> How many days do you workout in a week?
At least 2 :X

> On an average how many cals do you burn in a day?
150-500, all depends on how much free time I have.

> Has your answers to the above questions helped you lose weight?
Yep, steadily, truthfully a little slower than I expected. But I've dropped 4 Jeans sizes in the last 3 months

> If yes then, how many kg/lbs and in what time frame?
9lbs in about 2 and a half months.

Right now I'm zig-zagging calories to average 1250 per day. Best advice - eat lots of low calorie, high volume foods when you are hungry - mostly veggies. I eat three meals and have one or two snacks a day. I try to keep my meals fairly balanced when it comes to calories. I tend to eat more protein and fat and less carbs than MFP recommends. My average exercise burn is about 350 - I do 20 minutes of walking and 20 minutes of weights every day except Sunday which is my rest my body day. I weigh once a week and am glad to see any kind of a loss...I get really excited if it's over 1 lb.

Don't get discouraged. You didn't gain the weight overnight and it's going to take awhile to lose it. Just make great choices everyday and it will come off. Look at this as a healthy lifestyle that is sustainable and maintainable...

Good luck!

My goal is 1200 (before working in exercise, and I have my daily level of activity set to "sedentary," since I'm at my computer a lot. There are days when I'm super active; it balances out).

> What do you eat generally?
I mess up a lot by eating things like chips or even ice cream, but on a good day, I have some grains: either rice, quinoa, or couscous and lots of raw veggies (cucumbers, carrots, tomatoes, bell peppers, green onions, and more) and sometimes mushrooms. I'm not a vegetarian, but I rarely eat meat, mainly because of cost, and partly because I don't really LOVE meat (except for a fabulous steak or some fish in sushi). Instead, I get my protein/iron from beans (black beans, garbanzos, lentils) and spices like cumin seed (just 1 teaspoon of powdered cumin seed has 8 grams of iron!) I try to incorporate fruit into my diet, but I'm allergic to most fresh fruits. I love carbs, but I try to limit it to my rice. I try to keep bread scarce, but when I do eat it, I have whole wheat bread and use olive oil instead of butter. Then again, there are days when I'm poor and just have to eat whatever's in the house, so I had a bagel today. I mess up a lot (usually because of money problems; I just eat whatever's around/bought for me), but I try to keep it simple: very few processed foods, lots of veggies (raw if possible, though sometimes raw veggies sound unappetizing-- on days like that, I'll roast some carrots or something), protein (I have a feeling I'll be eating a lot more chicken soon). By TRYING to cut back on carbs, I end up staying around a regular intake of carbs (not less than suggested).

> How many meals do you take?
I typically eat 3-5 meals a day. It depends on what you count as a "meal." I eat something within a few hours of waking up (which is usually later in the day right now since college isn't in session and my job recently changed). I try to exercise before I eat in the morning to get my metabolism going, but some days that just doesn't happen. If I don't exercise before my 1st meal, I will afterward and then usually have my second meal. I'll usually have some kind of snack, then dinner and sometimes another snack.

> What is average cal per meal for you?
This one's tough. I usually have some meals that are around 300 calories-- it's easy to make very filling meals that are around this, as long as you incorporate lots of veggies/beans. But toward evening, I always get hungrier or end up going out with friends and may have a meal closer to 600 or 700 calories. On days when I know I'm going out in the evening, I try to eat small, low-calorie meals during the day.

> What are the beverages that you usually have in a day?
Lots of days, I drink nothing but water. Sometimes I add lemon juice for a little extra flavor, cleansing properties, and teeth whitening effects. I hate wasting my calories on drinks, because they don't fill me up. But there are times when I've gotten a smoothie from Smoothie King as a quick meal (they have many that have added vitamins, protein, etc., and don't use ice cream or anything). I have recently developed a liking for Coke Zero, which is a shame, but I have some of those when I'm feeling hungry but don't actually NEED any more food. Sometimes they help suppress my appetite. I don't suggest it, though, as they are full of aspartame. I by the mini 7.5 oz cans of it so I never drink a "whole" coke at once.
Other than that, I DO love orange juice and orange mango juice, so I occasionally buy that, especially if I feel a cold coming on-- gotta love Vitamin-C!


> How many glasses of water do you drink in a day? Definitely at LEAST 8. MFP defines a glass as a cup, so I probably drink a lot more than that (my glasses hold around 2 cups each). I LOVE water-- if I'm at home, I've constantly got a glass of it beside me.

> Do you stay within your goal cal, or above it?
I go over a lot, but I'm working on that. I've still been losing weight, since I took like a month of of MFP, but I'm sure I'll plateau soon and need to watch my calories more closely.

> What exercise do you do?
I LOVE kundalini yoga. It's like "regular" yoga, but in my opinion burns more calories. I used to do hatha yoga and other kinds of yoga-- I've taken a few different classes-- but kundalini has its own breathing techniques that mimic aerobic breathing and help burn up more calories. And the positions are more intense/prolonged/repeated. If you want to know more, check out the DVDs and FAQ section of http://www.raviana.com.

> How many hours do you workout in a day?
I only aim to work out 30 minutes a day, because some days I am just too busy. For the past year, I worked 12-hour-shifts as a nanny, so I burned a lot of calories chasing after a 4-year-old, swimming, pushing her on the swing, pitching her balls to hit, etc. Now that I've quit my job, I have more time to exercise and usually get in at least an hour a day. On top of my intentional exercise, I like to walk or bike to anywhere I'm going that's nearby my house (such as my college, my boyfriend's house, my bank, etc.)
And if I'm watching a T.V. show, I often pick up my hula hoop and time myself hooping for a while. It burns a LOT of calories!

> How many days do you workout in a week?
I aim for 5 out of 7, but lately I've had so much free time (and am procrastinating writing my thesis, haha) that I have been working out 7 out of 7.

> On an average how many cals do you burn in a day?
Usually at least 200. Sometimes closer to 600.

> Has your answers to the above questions helped you lose weight?
> If yes then, how many kg/lbs and in what time frame?
When I stick to my plan, I lose a lot of weight. But I fall of the train a lot when things in my life hit me the wrong way. So my weight has gone up and done a lot. (It has my whole life, though). In the past week of sticking to my goals (but going a bit over on calories), I've still lost 5 pounds. I also take my measurements a lot and notice that the circumference of my thighs, waist, etc., go down even if I just stick to my yoga and eating a little less for just a week. It DEFINITELY works. Clothes fit a lot better, too.

What do you eat generally? Everything, Partial to gnocchi w/a lowfat version of homemade alfredo sauce, fruits and vegetables. You are welcome to view my food and exercise diary.
> How many meals do you take? 3 plus a lot of snacking
> What is average cal per meal for you? Generally around 300 plus
> What are the beverages that you usually have in a day? Morning Starbucks Mocha Frappuccino or cafe w/creamer, Almond Milk, occasional cranberry juice, and water
> How many glasses of water do you drink in a day? 4plus
> Do you stay within your goal cal, or above it? Always within
> What exercise do you do? Running in place, boxing, walking
> How many hours do you workout in a day? 1-3plus
> How many days do you workout in a week? Right now...7
> On an average how many cals do you burn in a day? I burn between 550 and 1050.
> Has your answers to the above questions helped you lose weight? Yes
> If yes then, how many kg/lbs and in what time frame? I lost 11 pounds from March to June, Joined MFP on July 23rd and will weigh again on August 23rd.

What do you eat generally? Everything You are welcome to view my food
> How many meals do you take? 3 plus 2 or 3 snacks
> What is average cal per meal for you? varys
> What are the beverages that you usually have in a day? black coffee.. water plain and with Mio water enhencers
> How many glasses of water do you drink in a day? 10 plus
> Do you stay within your goal cal, or above it? mostly under..once in awhile over
> What exercise do you do? at the gym weight training and various cardio
> How many hours do you workout in a day? 1 1/2 hours
> How many days do you workout in a week? 5
> On an average how many cals do you burn in a day? with my workouts about 650 and up
> Has your answers to the above questions helped you lose weight? Yes
> If yes then, how many kg/lbs and in what time frame? 53 pounds since mid April

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Have you checked out this thread and used the calculators yet? MFP will give you a low calorie target if you tell it you want to loose 2 lb a week. If that is you in your photo then that is way too low. You will need to eat more to sustain weight loss.

find you TDEE and set you target to TDEE -20%.
It will be much easier to stick with in the long run than 1200.

I am eating about 1200 to 1250 per day. I have opted to use slimfast low carb 3,2,1, shakes. It really helps balance out the day. Plenty of water 2 or 3 snacks depending on how big my heavy meal was, and one heavy meal. I use the shake for breakfast and it actually helps with hunger for 4 hours. Then i will have a nice chicken salad for lunch, a no cal beverage, plenty of water. then another snack and a nice dinner, and a shake and lots of water if i get hungry again.

Dont know how much this will help but I figured out just recently that if I eat a breakfast with high protein-an egg, then fiber, a fruit-then do my walk before starting my day, I will have a "buffer" two to three hundred calories to spare and still stay within calorie goal. Pack healthy, already calorie counted snacks in my purse or an insulated lunch bag in car. Almonds (unsalted) about 10, frozen grapes, sliced apples with lemon juice to keep them from browning-freeze bottled water 1-4 bottles, . The less you go into convenience stores the less temptation...and way cheaper then buying drinks and snacks on the run. 7-11 sugar free large slurpees really help me thru cravings too. Hope this helps. PS the frozen bottles keep fruit and veggie snacks cold and crisp in a lunch bag, and protein packed hard boiled eggs too.