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EXCEEDING CALORIE INTAKE EVERYDAY :O

ShivikaChandra
ShivikaChandra Posts: 35
edited January 30 in Food and Nutrition
Hi guys,
I'm 19 years old, 50kg and my BF is 15%. I'm aiming to be 45kg with less than 10% BF.
So I tend to eat around 1500 calories a day. My daily calorie intake according to this is 1200, however, its very hard for me to stick to because I get hungry all the time. I eat lots of protein. Can somebody please advise me on some foods which they eat that keep them full for a long period of time but is also low on calories.

xx

Replies

  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    Do you exercise? You should be eating back your exercise calories which will bring you higher than 1200. Also 1200 is seriously low. Fiber and protein will keep you full. Veggies, beans, sounds like you've got the protein part down. Check out one of the TDEE calculators - you likely aren't eating enough anyway.
  • grimendale
    grimendale Posts: 2,153 Member
    Do you exercise? You should be eating back your exercise calories which will bring you higher than 1200. Also 1200 is seriously low. Fiber and protein will keep you full. Veggies, beans, sounds like you've got the protein part down. Check out one of the TDEE calculators - you likely aren't eating enough anyway.

    This. If you can't stick to 1200, it's probably because that number is too low. The two posts below should help you find a good number for your daily goals.

    http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    15% is a healthy bf. Why do you want to go so low?
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Less than 10% would put you below essential bodyfat for women.
  • dtiapril
    dtiapril Posts: 41
    I couldn't cope with 1200 a day which is what this thing put me on to start with. I've changed the way I do it though, and I've actually set my profile to 'maintain' weight.

    The reason is psychological really. On 1200 calories I went over a LOT, and always felt terrible about it. Now that I've set it to maintenance I have a lot more calories available, and if I'm having a bad day or just need a pizza and I know I can go up to that number without gaining weight, but generally I try to stay a few hundred under every day.
  • prium01
    prium01 Posts: 306 Member
    Less than 10% would put you below essential bodyfat for women.

    This!
  • keepmoving32
    keepmoving32 Posts: 8 Member
    Yes, I had to up mine to 1300 calories. I eat about 6 small meals a day so that can help. I recently discovered rice cakes with about a tbs of PB. Satisfies the crunch we need and also has protein. Don't forget veggies...the fiber helps. I like to sautee shrimp, cherry tomatoes, broccoli and about 1tbs of olive oil for lunch, oh! and fresh garlic. I am new at this too and I def. slip up...
  • luckylilma818
    luckylilma818 Posts: 65 Member
    Up your calories and up your exercise to compensate
  • Unknown
    Unknown
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  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    You're at 15% BF...why the hell are you trying to stick to a 1200 calorie diet. That calorie goals is largely for women with a lot of weight to lose who are sedentary. You're not doing yourself any favors with that large of a calorie goal with basically nothing to lose fat wise.

    Cutting down to 10% is pretty damned hard for a guy...really, really damned hard for a woman and sure as **** isn't healthy to do it with a large calorie deficit. You have to do that really slow. Personally, I'd advice you to just eat maintenance and work on body composition as I would assume that is your greater issue. Hit the weight room..
  • Hummingbird82
    Hummingbird82 Posts: 79 Member
    That is an unrealistic number to achieve women require at least 12% essential body fat to maintain helath, going under for long periods of time you put your health at risk. Maybe you need to change your approach and instead of focusing on losing body fat try focusing on toning up what you already have. a woman must have a minimum percent body fat of 13-17% for regular menstruation. If a woman's percent body fat is too low, her periods may stop and she may experience infertility. Her menstrual irregularities may also compromise the health of her bones, normal hormonal function is necessary for bone health. Just saying your goals and expectations do not seem healthy.
  • boredlimodriver
    boredlimodriver Posts: 264 Member
    15% on a woman is not 15% on a guy. I hope you are aware of this. Unless you're going to be a bodybuilding model, theres really no need to drop below 15%.

    body-fat-percentage-picture-men-women.jpg
This discussion has been closed.

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