Can't fit in enough cals for 1200, forget the roadmap!
rellietay
Posts: 6
I started MFP a few weeks ago. I'm 53, 150cm, weighing 70 or 71 kg (around 155lb) to start (dodgy scales) and need to get down to around 50kg for healthy weight range. MFP put me on 1200 per day, and I am always under my calorie goal. I don't feel like eating any more than that.
Reading through the message boards, I came across the road map topics, and did the calculations, which gave me a BMR of 1370, and assuming Light Activity maintenance I should be consuming 1885 cals, so even if I reduced that to 1500, I just don't see how I could do it. i ried last night to squeeze in something more, I had three dry rice cakes and a banana, but I didn't enjoy extra eating. I felt really blah in the belly. It only took me up to 1270.
Most of my meals are just veggies and rice or flat bread, a bit of cheese or steak for protein, and i don't feel like eating between meals.
I'm not doing a lot of hard physical activity, but I'm walking every day for about an hour up and down a couple of steepish hills, and ride my bike down to the shops and back. i move around a bit at work. I'll start doing a kettle bell routine when the things get delivered. So far i don't normally add my exercise in to MFP so I don't have to eat back exercise calories, I figured they were considered when i told it i had a light active lifetsyle.
My concern is that if I were to go to 1500 cals it would feel as if I was eating as much as I was when I gained this weight. I didn't get this weight on by eating too little, I gained it by eating too much! I understand what the information says about starvation mode, but it seems like such a lot of food, and I have not missed eating that much food for the last few weeks.
Reading through the message boards, I came across the road map topics, and did the calculations, which gave me a BMR of 1370, and assuming Light Activity maintenance I should be consuming 1885 cals, so even if I reduced that to 1500, I just don't see how I could do it. i ried last night to squeeze in something more, I had three dry rice cakes and a banana, but I didn't enjoy extra eating. I felt really blah in the belly. It only took me up to 1270.
Most of my meals are just veggies and rice or flat bread, a bit of cheese or steak for protein, and i don't feel like eating between meals.
I'm not doing a lot of hard physical activity, but I'm walking every day for about an hour up and down a couple of steepish hills, and ride my bike down to the shops and back. i move around a bit at work. I'll start doing a kettle bell routine when the things get delivered. So far i don't normally add my exercise in to MFP so I don't have to eat back exercise calories, I figured they were considered when i told it i had a light active lifetsyle.
My concern is that if I were to go to 1500 cals it would feel as if I was eating as much as I was when I gained this weight. I didn't get this weight on by eating too little, I gained it by eating too much! I understand what the information says about starvation mode, but it seems like such a lot of food, and I have not missed eating that much food for the last few weeks.
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Replies
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Then stick with 1200 cals of nutrient rich foods. I've been eating 1200 calories for a while and since I joined MFP Jan 17, I've lost over 22 lbs.
ETA: Also haven't lost muscle or hit any nutrient deficiencies and have only had a couple slow weeks with respect to weight loss.0 -
Eat foods higher in calories, instead of those three rice cakes you could have had nuts or a tablespoon of peanut butter and raisins with the banana.0
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Mostly it's the losing muscle mass part that could be a problem.0
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Add some of the same foods you were eating before you couldn't reach your limit. It's not like you were born not being able to eat 1200 cals...0
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Harsh but accurate.Well eat your low calorie diet and pray you don't stall out, lose muscle mass, and slow down your metabolism.0 -
Well eat your low calorie diet and pray you don't stall out, lose muscle mass, and slow down your metabolism.
This plus you really need to start doing a bit of lifting to build your lean body mass. I struggled with the same issue. Once I started cardio, I really struggled to eat all that I was supposed to eat and my weight loss was really stalling (it slowed to about one pound a month). Then I started lifting and found that I was not only losing faster but I was gaining more of an appetite. I am feeling so much better. I am completely off my blood pressure medication now (and I was taking the max of two different ones before). Good luck!0 -
My concern is that if I were to go to 1500 cals it would feel as if I was eating as much as I was when I gained this weight. I didn't get this weight on by eating too little, I gained it by eating too much! I understand what the information says about starvation mode, but it seems like such a lot of food, and I have not missed eating that much food for the last few weeks.
No way you gained any weight at 1500 calories. I say eat what you like and good luck to you. You obviously have read the roadmap and know what you should be doing.0 -
It really isn't that much food... I am same height and nearly same weight as you and I eat 1400 or so net... Add an extra cup of rice, eat more fruits, have some eggs, drink milk, have a 400 calorie smoothie. If i eat that less I also find I have no energy to excercise or do anything and that just defeats the purpose of healthy living.0
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I understand where you are at. I started the eat more to lose more concept just last week. I started in Jan and have lost 34# so far. I was in a plateau stage before last week but lost 3# last week after increasing my calories from around 1200 to 1500. My main goal is to lose weight so I will try anything to make that happen. I felt yucky at first but I have tried to make the extra calories as nutritious as possible so I feel better the last few days.0
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If you got overweight then obviously you were eating more than your TDEE. It makes no sense to me that you are now suddenly unable to eat a reasonable amount of calories. Eat food that is higher in calories, nuts, dairy, avocados, etc.0
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We have been conditioned for YEARS that we must eat Diet Food,or eat just a Tiny bit of anything that tastes good or we can't lose weight. The Truth is almost exactly the opposite of that.
But it will take you some time to wrap your mind around the concept of Eating More To Weigh Less.
Start out with an extra serving of Nuts or Avocado as StephanieHuns suggested. Make sure that your Protein is within the Range, especially when you add Strength Training to your Routine. Even Milk, or Cheese will add some Healthy Calories without much bulk, and they both have Protein which is an added Bonus.0 -
I'm not sure anyone in this galaxy would really enjoy eating three dry rice cakes. Why would you eat those things to add calories?
Eat something that actually tastes good and has a bit more going for it in the way of calories and nutrition--avocado, nut butter, nuts, eggs, cheese, yogurt, meat, etc.
Like someone else said, you don't need to eat "diet food" to lose weight. I've lost all this weight eating all sorts of tasty stuff--you'd be surprised. No boring chicken breast/steamed veggie dinners at all. Certainly no dry rice cakes or anything like that, either.
When you start swinging your kettlebell, I think you'll find you're going to need to eat more. If you don't, you're going to struggle with your workouts and it won't be fun.0 -
My thoughts exactly! :laugh: Bleh!I'm not sure anyone in this galaxy would really enjoy eating three dry rice cakes. Why would you eat those things to add calories?
Great advice! I've been eating over 1800 calories a day for over a year, and steadily losing the fat all during this time. I have absolutely NO problems hitting 1800+ calories a day - and it's not all junk food! My diary is open (and you will see junk food over the past few days - big b-day party for my aunt this weekend, family in town, etc, etc. :bigsmile: ), have a look if you like.Eat something that actually tastes good and has a bit more going for it in the way of calories and nutrition--avocado, nut butter, nuts, eggs, cheese, yogurt, meat, etc.
Like someone else said, you don't need to eat "diet food" to lose weight. I've lost all this weight eating all sorts of tasty stuff--you'd be surprised. No boring chicken breast/steamed veggie dinners at all. Certainly no dry rice cakes or anything like that, either.
When you start swinging your kettlebell, I think you'll find you're going to need to eat more. If you don't, you're going to struggle with your workouts and it won't be fun.
As the person I quoted said, eat those calorie dense foods - small portions pack good calories in, and you don't have to stuff your face or choke down three rice cakes.
Nuts & nut butter, eggs, cheeses, avocados (YUM), full fat dairy, olive and coconut oils in cooking and for dressings - no "diet" foods - eat the real stuff. 0 -
If you got overweight then obviously you were eating more than your TDEE. It makes no sense to me that you are now suddenly unable to eat a reasonable amount of calories. Eat food that is higher in calories, nuts, dairy, avocados, etc.
I found that I had the same problem when I eliminated sugar and starch and started to eat nutrient-dense food--especially when I started doing cardio. I think it likely has to do with reducing leptin-resistance. Also, OP is 53---age probably has an effect. In addition, she is likely less active than a younger person.0 -
Well eat your low calorie diet and pray you don't stall out, lose muscle mass, and slow down your metabolism.
This!!0 -
Thank you all for taking the time to reply. i just kind of gradually crept up into being overweight over about 10 years, kids moving out and dogs dying meant less need to move, and i didn't change my eating habits.
LJ cannon thankyou, I think you have made a good pointn re nutrient rich foods. I think I have made my food diary public now, i am under on cals but nearly always over on carbs - i have food allergies so no nuts, eggs, avocado, shellfish, fish, most meat and i have to limit dairy to yoghurt and skim or light milk. I think by decades of conditioning I have tended to eat a lot of carbs so I guess now on 1200 cals that is filling me up too quickly.
I'll get baked beans tomorrow and see how I go.
Is there a reason for the hostility in some of the responses?0 -
Thank you all for taking the time to reply. i just kind of gradually crept up into being overweight over about 10 years, kids moving out and dogs dying meant less need to move, and i didn't change my eating habits.
LJ cannon thankyou, I think you have made a good pointn re nutrient rich foods. I think I have made my food diary public now, i am under on cals but nearly always over on carbs - i have food allergies so no nuts, eggs, avocado, shellfish, fish, most meat and i have to limit dairy to yoghurt and skim or light milk. I think by decades of conditioning I have tended to eat a lot of carbs so I guess now on 1200 cals that is filling me up too quickly.
I'll get baked beans tomorrow and see how I go.
Is there a reason for the hostility in some of the responses?
In my experience this is a hostile forum, we should be supporting each other not being so nasty. But some seem to want to tell everyone what to do and not support and help.0 -
If you feel that the BMR estimate is too high, you could try the calculators here
http://scoobysworkshop.com/accurate-calorie-calculator/
I find that for me, the Mifflin-St Jeor (which that page says is probably more accurate) and the Katch-McArdle (based on fat %) are both significantly lower than the Harris-Benedict calculation. If I put your figures in there, I get
BMR 1215
TDEE 1670
TDEE - 20% 1336
for the Mifflin-St Jeor calculation for light activity. Does that seem more reasonable? I'm not saying that's what you should eat (I'm no expert at all), but maybe play around with the numbers, and think about it. I don't know if you've used the spreadsheet - I can't get it to work for me - but that might be a good way of working out your activity category as you might be a bit more than lighly active. I'm not sure. (Personally, I have actually set my calories slightly higher than these calculations and am still losing weight - perhaps my activity level is slightly more than I think it is).
As for putting on weight on 1500 calories a day, it IS technically possible! Maybe you were eating a bit more than that but I completely sympathise if you weren't eating loads but still gained - exactly the same thing happened to me while eating healthy, home-cooked food in normal portions. After joining MFP and reading roadmap, etc., I worked out that my sedentary TDEE at my start weight was only 1316 (and I was pretty sedentary at that point, following some illness)! What an eye-opener! No wonder I gained so easily. I would have gained on 1500 a day, although I think I was eating more than that - probably more like 1800.
You will probably get used to eating more, as you've done it before to gain the weight. I have found that I can easily eat all my calories! If I was really struggling, which I'm not, I might add in some nuts, slightly bigger portions, hot milk at bedtime, etc. But I think once you start doing it will be easier than you think. The thing to remember is that the amount you can eat will drop as you lose weight, if you want to keep the same deficit. The 1500 or 1336 or whatever it is the MAXIMUM you will have to eat while losing weight, as you'll be recalculating every 10lb or so. In fact, you'll probably find that your maintenance calories at goal are on the low side.
If you go for it, I would suggest looking at your weight loss monthly, rather than weekly. If you have a lowish TDEE, you will have a lowish deficit. I'm quite used to losing slowly, but I find it's very steady and consistent.
Best of luck, and do add me if you like - I'm a bit shorter and older than most people here, and I think it can be a little bit different for us (even though the maths is the same!).0 -
Let's agree to disagree. In my experience, this forum is by no means hostile. Some people, however, confuse truth with hostility. Yes, some offer the horse golden bits in their replies, but that doesn't necessarily make it any better.In my experience this is a hostile forum, we should be supporting each other not being so nasty. But some seem to want to tell everyone what to do and not support and help.0 -
Let's agree to disagree. In my experience, this forum is by no means hostile. Some people, however, confuse truth with hostility. Yes, some offer the horse golden bits in their replies, but that doesn't necessarily make it any better.In my experience this is a hostile forum, we should be supporting each other not being so nasty. But some seem to want to tell everyone what to do and not support and help.
We will as ypu say have to agree to differ as I have seen people chased away from the forum, supportive forum would never allow that to happen.0 -
1200 is pretty not "hard" I should say...but aggrivating. Sure we can eat fast food and hit that in one meal haha But when your trying to be healthy its harder plus whats the point of all the hard work exercising to put that junk in our bodies. Im on 1200 and the eaisest way for me is to pre log before I eat, so I can play around with food and numbers and figure out what I need for the day to reach that and still keep all the macros in check. Im just not a big eater...so I understand how 1200 can be hard..even when all these other people look at you like your crazy. I got your back
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The 1500 or 1336 or whatever it is the MAXIMUM you will have to eat while losing weight, as you'll be recalculating every 10lb or so. In fact, you'll probably find that your maintenance calories at goal are on the low side.
If you go for it, I would suggest looking at your weight loss monthly, rather than weekly. If you have a lowish TDEE, you will have a lowish deficit. I'm quite used to losing slowly, but I find it's very steady and consistent.
Best of luck, and do add me if you like - I'm a bit shorter and older than most people here, and I think it can be a little bit different for us (even though the maths is the same!).
Thank you for such a helpful reply. how do i do the 'add' thing?
I'm thinking I will will return to the 1200 calories that I am comfortable with, I haven't felt at all uncomfortable, even with increased cardio effort exercise. Still waiting on my errant kettle bells, the blasted things seem to have gone astray, and I do remember that in the past when I did weights I needed to eat more due to fatigue. that's not the issue at the moment.
Your advice is excellent.0 -
Let's agree to disagree. In my experience, this forum is by no means hostile. Some people, however, confuse truth with hostility. Yes, some offer the horse golden bits in their replies, but that doesn't necessarily make it any better.In my experience this is a hostile forum, we should be supporting each other not being so nasty. But some seem to want to tell everyone what to do and not support and help.
We will as ypu say have to agree to differ as I have seen people chased away from the forum, supportive forum would never allow that to happen.
And how is this helpful to the original poster?0 -
Let's agree to disagree. In my experience, this forum is by no means hostile. Some people, however, confuse truth with hostility. Yes, some offer the horse golden bits in their replies, but that doesn't necessarily make it any better.In my experience this is a hostile forum, we should be supporting each other not being so nasty. But some seem to want to tell everyone what to do and not support and help.
We will as ypu say have to agree to differ as I have seen people chased away from the forum, supportive forum would never allow that to happen.
And how is this helpful to the original poster?
The question was why are some answers so hostile, the comments followed that. It may be helpful to the OP to realise they are not alone others have encountered hostility too.0 -
For people who are just active, small, and do not lift, this is a concern for most of us. Many of us have not been big eaters our whole lives, so it may have taken less of an overage for us to gain to begin with?
Most people have always said, "You've obviously been blessed with a very fast metabolism". I sometimes wonder if the opposite is actually true...I eat less, have a slower metabolism, and burn less throughout my life? Who knows. I just have to watch what's happening now and adjust accordingly.
As I'm increasing my fitness level, I'm hungrier and can eat more without gaining. If I drop off exercising, I need to adjust my calories accordingly...which I did not do after an injury last year.
Most research I've found do not show loss of muscle mass unless people are not working out and drop below 800 calories a day.
I personally don't worry if I'm off 100 calories one way or the other. It averages out.0 -
Thank you all for taking the time to reply. i just kind of gradually crept up into being overweight over about 10 years, kids moving out and dogs dying meant less need to move, and i didn't change my eating habits.
LJ cannon thankyou, I think you have made a good pointn re nutrient rich foods. I think I have made my food diary public now, i am under on cals but nearly always over on carbs - i have food allergies so no nuts, eggs, avocado, shellfish, fish, most meat and i have to limit dairy to yoghurt and skim or light milk. I think by decades of conditioning I have tended to eat a lot of carbs so I guess now on 1200 cals that is filling me up too quickly.
I'll get baked beans tomorrow and see how I go.
Is there a reason for the hostility in some of the responses?
Since the thread went sideways. I think its best to get back on subject.
Being 52 y/o and have around 40kg to lose, don't worry so much about Macros (Carbs/Protein/Fat) yes they are important but in order for you to stay focused and committed, it might be best just to give all of your attention to caloric intake. Once you hit that and have no problems making daily/weekly caloric goals, then you can move on to macros.
If you really having trouble hitting caloric goals here are a few tips (some already mentioned)
1. Eat calorie dense foods (nuts, avocados, fruit- couple of servings a day) you can google calorie rich foods and probably get an incredible list
2. Stop buying fat free, low fat, diet foods.
3. Eat snacks in between 3 meals a day. Have some nuts or a piece of fruit or yogurt something.
4. Get 7-8 hours of sleep
5. weight train for 30-45 mins per wk (this will also help sleep)
6. cardio a couple times includes (brisk walk, light jogging, biking, whatever you preference)
Since your having such a hard time hitting 1200 cal/day....start there and add 50 cal/wk (seriously that like eating one extra clementine orange) until you get up to 1500/wk. In a month, you'll be at 1400 and in six weeks you'll be at 1500 still losing while eating....win/win
Good luck!0 -
You sound like someone who isn't enjoying what you're eating...at all. I mean...rice cakes to fill out calories when you could be enjoying real food...some peanut butter, a deviled egg, even a luscious piece of dark chocolate. Eating healthier doesn't mean punishing yourself! I lost this much weight eating more than 1600 calories a day...and enjoying good food....and I am older than you, so that's not a factor. Please look at your approach to your food and your body with a little more optimism and joy...you'll be happier!0
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Maybe try buying some foods that have calories in them that are actually food.. Not dried out rice cakes.. Its really easy to eat 1200, Posts like this will get a bashing cause its a ridiculous question thats been asked numerous times.. Go to the grocery store, buy food, eat food.. =1200+ calories.0
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Thank you all for taking the time to reply. i just kind of gradually crept up into being overweight over about 10 years, kids moving out and dogs dying meant less need to move, and i didn't change my eating habits.
LJ cannon thankyou, I think you have made a good pointn re nutrient rich foods. I think I have made my food diary public now, i am under on cals but nearly always over on carbs - i have food allergies so no nuts, eggs, avocado, shellfish, fish, most meat and i have to limit dairy to yoghurt and skim or light milk. I think by decades of conditioning I have tended to eat a lot of carbs so I guess now on 1200 cals that is filling me up too quickly.
I'll get baked beans tomorrow and see how I go.
Is there a reason for the hostility in some of the responses?
In my experience this is a hostile forum, we should be supporting each other not being so nasty. But some seem to want to tell everyone what to do and not support and help.
In my experience, people that don't receive the answers they wanted perceive the truth as hostility. An objective view would show that everyone who has responded has volunteered their advice. People do this to be nice. No one was hostile in the least.0 -
And how is this helpful to the original poster?
[/quote]
Melindadew, I was wondering the same thing, [eye roll]0
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