not meeting calorie goal?
aimeelynnn
Posts: 67 Member
Hi,
I think I am under my calorie goal each day and the scale isn't moving. But I feel like the less I eat the faster it will come off but it isn't. Does anyone else have this problem?
Thanks,
Amy Lynn
I think I am under my calorie goal each day and the scale isn't moving. But I feel like the less I eat the faster it will come off but it isn't. Does anyone else have this problem?
Thanks,
Amy Lynn
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Replies
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I ate 1200 cals a day for a week and i lost two pounds but i felt ill and tired doing it so I went back to eating 1450 cals and I feel better but the weight isn't shifting so who knows what is going on0
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Open your diary so we can see what's going on... It could be too much sodium, it could be underestimating your portions or overestimating your exercise...0
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VERY good question and it is the source of much debate on the forums!
Your calorie goals at MFP already have a built-in deficit. If you do not meet your goals you're eating a deficit to an already built in deficit.
Here's my example.
I'm 1,200 to lose 1lb/week
or 1400 to lose .5/week
1600 to maintain
1200 (goal)
- 500 calories burned (class at my gym)
700 calories left to fuel my healthy and active body--not nearly enough!
So I spread those 'extra' 500 calories around during the day with healthy whole foods (yogurt, fruit, nuts, etc.)
At day's end I'm completing my diary and back to the 1200 goal, not in the red. Not below. Below is a deficit to a deficit. My goal is to lose the weight and keep it off long term. I also want to fuel the engine and keep my metabolism functioning at a healthy rate. I'm not hungry on the program and I eat every few hours. I don't want to do any long term damage to my internal organs or metabolism.
Reach your goals, don't fall below them! Your body will only hold on to the extra weight! Or you'll lose quick and gain it all back and then some.0 -
I ate 1200 cals a day for a week and i lost two pounds but i felt ill and tired doing it so I went back to eating 1450 cals and I feel better but the weight isn't shifting so who knows what is going on
What are your settings to lose 1lb/week? 1250 or 1450? Were you only taking in 1200 even on days you worked out?
On days I work out I'm actually taking in around 1700 but NET 1200 (my settings to lose 1lb/week).0 -
If you don't meet your calorie goal it can actually slow down your metabolism. If you are below try adding some snacks like a greek yogurt, nuts or something healthy like that. you want to make sure you are getting enough nutrition. If you are netting under 1200 calories on a regular basis iit could cause a multitude of problems- INCLUDING HEART ATTACKS.0
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Open your diary so we can see what's going on... It could be too much sodium, it could be underestimating your portions or overestimating your exercise...
She's under her goals that MFP set for her. So she's in the red. That's what I understood from her original post. Often when folks eat a deficit to the already built in deficit the body will not let go of any extra weight.0 -
If you don't meet your calorie goal it can actually slow down your metabolism. If you are below try adding some snacks like a greek yogurt, nuts or something healthy like that. you want to make sure you are getting enough nutrition. If you are netting under 1200 calories on a regular basis iit could cause a multitude of problems- INCLUDING HEART ATTACKS.
Here's my go to reference point: Why 1200? http://www.fitsugar.com/Why-1200-Calories-Day-Important-When-Dieting-130808640 -
Hey! I try to make sure I never fall under 1,200.
If you go under that it will take forever to loose the weight. It comes off much slower but it will eventually come off. Some people call it starvation mode. Really what that means is your metabolism slows because it's getting less.
The only time I don't reach it is when it adds more calories for the exercise I did. :-)
Don't give up!0 -
That's what I thought too... I might have more info/ideas if you open your diary so we can see how much you're eatting vs. how much you're supposed. And I'm a bit confused cause you said you think you're under?She's under her goals that MFP set for her. So she's in the red. That's what I understood from her original post. Often when folks eat a deficit to the already built in deficit the body will not let go of any extra weight.0 -
If you are serious about wanting to lose weight:
1. Start by educating yourself. If you are new, try starting here to learn more about the difference between your BMR and TDEE: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
You should always net above your BMR (base metabolic rate), which is what your body needs to function if you were to do nothing but lay in bed. Again, net means calories consumed minus calories expended during exercise.
Find where you need to be, usually 20% under your TDEE will give you weight loss. If you undercut that amount you are not adequately fueling your body, and will train your body to require less, which can slow your metabolism.
2. Understand that food is fuel. Your body needs it. Period.
3. Track more than weight. Consider other goals, not based on the scale. Measurements, endurance, etc.
4. Be patient. Give your body time (at least 4 weeks) to respond to changes.
(Edited to add: do you want to lose fast - or keep it off permanently? I have got stuck in the rut of losing fast too many times in the past - and AM DONE yo-yoing. This time, I am doing it the right way by figuring out what my body needs (based on science! and numbers!) rather than just eating a very low calorie diet, low carb diet, or other short term fix. I am ready for a long term healthy lifestyle, that gives results that last.)0 -
Yeah, I think everyone pretty much agrees you might need to add more calories. Try to stick closer to your daily goal rather than going too far under. And eat back at least most of the calories you burn with exercise. See how you feel in a couple weeks.
:-)0 -
Wow thanks for all the responses it all makes sense, I am going to figure out how to open my food diary. I haven't used the boards here before but I can tell all the support will help me stay on track. Thank you so much,
Amy0 -
This is my diary from yesterday:
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Pork - Cured, bacon, cooked, pan-fried, 1 slice cooked 42 0g 3g 3g 9mg 192mg 0g 0g
Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Milk - Whole, 3.25% milkfat, 1 cup 146 11g 8g 8g 24mg 98mg 13g 0g
Oceanspray - 100% Juice - White Grapefruit (No Sugar Added), 8 fl oz 90 21g 0g 2g 0mg 35mg 17g 0g
Lunch
Shoprite New England - Chicken Salad , 2 oz 160 6g 4g 9g 25mg 32mg 0g 0g
Almonds - Raw Almonds , 20 Almonds 140 3g 9g 12g 0mg 0mg 2g 2g
Dinner
Cream - Heavy whipping (whipped), 0.25 cup, whipped 104 1g 11g 1g 41mg 11mg 0g 0g
General Mills - Lucky Charms Cereal, 0 g 0 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 783 43g 42g 42g 314mg 539mg 33g 2g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 83 16
TOTALS: 83 16 0 0 00 -
Wow thanks for all the responses it all makes sense, I am going to figure out how to open my food diary. I haven't used the boards here before but I can tell all the support will help me stay on track. Thank you so much,
Amy
Go to settings, then diary settings0 -
This is my diary from yesterday:
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Pork - Cured, bacon, cooked, pan-fried, 1 slice cooked 42 0g 3g 3g 9mg 192mg 0g 0g
Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Milk - Whole, 3.25% milkfat, 1 cup 146 11g 8g 8g 24mg 98mg 13g 0g
Oceanspray - 100% Juice - White Grapefruit (No Sugar Added), 8 fl oz 90 21g 0g 2g 0mg 35mg 17g 0g
Lunch
Shoprite New England - Chicken Salad , 2 oz 160 6g 4g 9g 25mg 32mg 0g 0g
Almonds - Raw Almonds , 20 Almonds 140 3g 9g 12g 0mg 0mg 2g 2g
Dinner
Cream - Heavy whipping (whipped), 0.25 cup, whipped 104 1g 11g 1g 41mg 11mg 0g 0g
General Mills - Lucky Charms Cereal, 0 g 0 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 783 43g 42g 42g 314mg 539mg 33g 2g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 83 16
TOTALS: 83 16 0 0 0
So you only took in 783 calories but burned 83 of them while walking the dog? Yes, you NEED more calories per day0 -
This is my diary from yesterday:
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Pork - Cured, bacon, cooked, pan-fried, 1 slice cooked 42 0g 3g 3g 9mg 192mg 0g 0g
Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Milk - Whole, 3.25% milkfat, 1 cup 146 11g 8g 8g 24mg 98mg 13g 0g
Oceanspray - 100% Juice - White Grapefruit (No Sugar Added), 8 fl oz 90 21g 0g 2g 0mg 35mg 17g 0g
Lunch
Shoprite New England - Chicken Salad , 2 oz 160 6g 4g 9g 25mg 32mg 0g 0g
Almonds - Raw Almonds , 20 Almonds 140 3g 9g 12g 0mg 0mg 2g 2g
Dinner
Cream - Heavy whipping (whipped), 0.25 cup, whipped 104 1g 11g 1g 41mg 11mg 0g 0g
General Mills - Lucky Charms Cereal, 0 g 0 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 783 43g 42g 42g 314mg 539mg 33g 2g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 83 16
TOTALS: 83 16 0 0 0
So, you only net 700 calories yesterday?0 -
Yes I netted 7830
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I'm having this SAME problem! I feel like i'm force feeding myself.0
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Ok I opened the settings on my diary---wow that will keep me on track---I do not want to eat Dairy Queen and have it show on my diary! My Lucky Charms are bad enough even a small bowl!0
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I am going to have more nutritious small snacks through out the day and more water, I didn't drink one glass of water yesterday or this morning and it is about 103 in California right now.0
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I've lost 10 lbs. since 8/6/12 eating almost exactly 1200 calories each day with the exception of maybe one day per week when I may slightly go over (100-200 calories or so). I cannot excercise or even walk any distance because of spine-issues. I think everyone's body is just different. I'm just very happy with my progress so far. Oh, and I log EVERY thing that I eat.0
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I only went back to Sunday but oh my god! One day you only had 380-something calories?! :sick: Really or did you not log...cause it looks like your goal is either 1220 or 1380(sorry, too many numbers to remember lol) You need to be eating more, you won't lose if you don't. There's a group here called something like Eat More to Weigh Less-check them out.
Add more veggies, try having yogurt, add nuts or trail mix if you need to get more calories but aren't overly hungery.0 -
It seems weird - you would think that the less you eat, the more you would lose, but not true. When you eat too few calories, your metabolism slows down, so you don't burn as many calories. I was diagnosed as 'pre-diabetic' and weighed almost 200 lbs, I went to see a dietician and the first thing she said to me was " You need to eat to lose weight" Huh? And at first, I thought I was eating way too much. I lost 65 lbs. Now, I am ashamed to say that I have put 25 of it back on and I am working on losing that.
So, EAT - just eat wisely.0 -
Thanks Christy and I will check out that group thank you so much!0
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I think you got your answer, but example from what happened with me (multiple times) when I had a lot to lose-
1100-1300, I would lose consistantly
less than 1100, I would not lose at all
less than 1000, I would typically start gaining weight
Get back to 1300-would start losing again0 -
thanks koryg it makes sense!0
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I think you got your answer, but example from what happened with me (multiple times) when I had a lot to lose-
1100-1300, I would lose consistantly
less than 1100, I would not lose at all
less than 1000, I would typically start gaining weight
Get back to 1300-would start losing again
Kory, congrats on your drastic weight loss! :drinker:0 -
Hope you get it figured out! I know how frustrating it can be not seeing any progress. Good luck:)0
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Yes I netted 783
Technically, net would be Total Calories - Calories burned during exercise = NET calories.
So, for your day yesterday: 783 - 83 = 700 calories.
I really think you should click the link I posted above or go here: http://www.fat2fitradio.com/tools/bmr/ to figure out your BMR (base metabolic rate). Again, your BMR is what your body needs to simply function (think basic body functions like breathing, etc.)
For example, I am a 30 year old female, who is 66 inches tall (5' 6"), who weighs 185, with a goal weight around 140. My BMR (again, BEFORE exercise) is more than 1600. You should try to NET above your BMR.
You are not doing yourself any favors or shortcuts to a lower weight by not eating enough. If anything you are setting yourself up for failure.0 -
I'm having this SAME problem! I feel like i'm force feeding myself.
Try adding some healthy calorie dense foods to your diet. These are really small portions ... so the calories will add up fast.
Nuts, nut butters, avacado, olive oil .... all are calorie dense & add the good kind of fat.0
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