Trouble eating enough

squirtsilverman
squirtsilverman Posts: 3
in Health and Weight Loss
Hi there!
I recently started my weight loss journey, on the first of January, though ironically not a new year's resolution.
After cutting the junk food out of my diet, I've been finding that I have trouble meeting the minimum 1200 net calories a day. I'm just not hungry, and have to force myself to eat to even get close. I can get to 1200 gross, or even a bit over, but factoring in the calories burned from exercise leaves me needing a few hundred more than I'm currently getting.
Any advice?
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Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    nuts, eggs, avocadoes, peanut butter, milk, cheese, ice cream, pop tarts, smoothie with banana and frozen fruit, etc
  • gigglesinthesun
    gigglesinthesun Posts: 860 Member
    are you actually accurately determining your calories, cause 1200 isn't all that much?
  • squirtsilverman
    squirtsilverman Posts: 3
    Yes, I am, and if I'm unsure I overestimate
  • MorgueBabe
    MorgueBabe Posts: 1,188 Member
    I find it hard to believe people who end up here because they want to lose weight, can't eat 1200 calories in a day.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Sometimes when people start trying to lose weight, they make the (understandable) mistake of thinking that healthy eating = eating only low calorie foods, and that high calories = junk, or that fat is bad. There are lots of very nutrient dense foods that are also high in calories, like nuts, seeds, nut butters, cheese, eggs, avocados, olive oil, full fat dairy products etc.

    There is also nothing wrong with eating foods that aren't so nutrient dense, especially if you have already got a good range of nutrients in for the day. Don't be afraid to eat things that are traditionally seen as forbidden foods when dieting, such as chocolate, ice cream etc.

    Oh, and I saw some "reduced fat" and "no added sugar ice cream" type items in your diary - if you struggle to get calories in, you shouldn't be going for the diet foods.
  • albayin
    albayin Posts: 2,524 Member
    I find it hard to believe people who end up here because they want to lose weight, can't eat 1200 calories in a day.

    me wondering the same thing...
  • craigheon
    craigheon Posts: 167 Member
    Jester hit the nail right on the head.
  • callyart
    callyart Posts: 209
    I am struggling also, for some reason. Not struggling a lot, but a little bit out. I upped my calories from 1,200 to 1,400 yesterday because I thought I was being unhealthy eating so little, but today I have just made 1,212 calories and I'm stuffed! I may have some fruit later though.

    I am putting my reason down to drinking lots of water.

    I know I am not accidentally over eating because I am measuring everything out.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    I am struggling also, for some reason. Not struggling a lot, but a little bit out. I upped my calories from 1,200 to 1,400 yesterday because I thought I was being unhealthy eating so little, but today I have just made 1,212 calories and I'm stuffed! I may have some fruit later though.

    I am putting my reason down to drinking lots of water.

    I know I am not accidentally over eating because I am measuring everything out.
    It's quite common to experience a reduced appetite on a low intake. Give it a few days of eating at the higher level (and again, aim for the calorie dense foods to avoid feeling stuffed) and you should find your appetite improves.
  • JJBerginUK
    JJBerginUK Posts: 3
    This will pass. You'll find your enthusiasm for losing weight causes you to view food and eating somewhat negatively at first and you'll begin to subconsciously reward yourself for eating low amounts, but it will pass as you adjust to every day eating. A good way to boost your calories if you're not especially hungry is with fruit juices. They're typically full of carbs and micro-nutrients and a sizable amount with each meal will boost your calorie intake by up to 600-700 calories a day.
  • callyart
    callyart Posts: 209
    I am struggling also, for some reason. Not struggling a lot, but a little bit out. I upped my calories from 1,200 to 1,400 yesterday because I thought I was being unhealthy eating so little, but today I have just made 1,212 calories and I'm stuffed! I may have some fruit later though.

    I am putting my reason down to drinking lots of water.

    I know I am not accidentally over eating because I am measuring everything out.
    It's quite common to experience a reduced appetite on a low intake. Give it a few days of eating at the higher level (and again, aim for the calorie dense foods to avoid feeling stuffed) and you should find your appetite improves.

    Thank you!

    I noticed peanut butter mentioned above. Getting right on that! ;)
  • DeeVanderbles
    DeeVanderbles Posts: 589 Member
    When I snack at work I munch on hummus with carrots, celery, cucumbers, etc., which are obviously very low calorie foods. So on the days where I struggle, I eat some peanuts or almonds (I'm allergic to most other nuts). That provides for a nice sweet crunchy treat.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It is quite possible and very common to cut too much dietary fat when trying to lose weight. People tend to think that dietary fat makes you fat and is otherwise "unhealthy"...when in reality, dietary fat is as essential to proper nutrition and a balanced diet as your vitamins, minerals, proteins, etc.

    I would also add that it is quite possible and very common to underestimate your intake, particularly if you're just eyeballing your servings and not weighing them out on a food scale and/or measuring them out with cups/spoons, etc.

    Make sure you're being as precise as possible with your intake and don't bother with the low fat/no fat food substitutes...eat real food. Incorporate things like nuts...a mere ounce has about 160 calories (I am partial to almonds), nut butters, and avocados into your diet. Saute your veggies in some olive oil or roast them in the oven. There are numerous ways to get in your calories without eating a whole lot of extra food.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Sometimes when people start trying to lose weight, they make the (understandable) mistake of thinking that healthy eating = eating only low calorie foods, and that high calories = junk, or that fat is bad. There are lots of very nutrient dense foods that are also high in calories, like nuts, seeds, nut butters, cheese, eggs, avocados, olive oil, full fat dairy products etc.

    There is also nothing wrong with eating foods that aren't so nutrient dense, especially if you have already got a good range of nutrients in for the day. Don't be afraid to eat things that are traditionally seen as forbidden foods when dieting, such as chocolate, ice cream etc.

    Oh, and I saw some "reduced fat" and "no added sugar ice cream" type items in your diary - if you struggle to get calories in, you shouldn't be going for the diet foods.

    +1

    You have to get out of the "diet" mindset. There are no "bad" foods. If you need to bump up your calories, the foods suggested above work wonders.... especially ice cream :P
  • fluffy_fuwa
    fluffy_fuwa Posts: 5 Member
    nuts, eggs, avocadoes, peanut butter, milk, cheese, ice cream, pop tarts, smoothie with banana and frozen fruit, etc

    I SURE hope you're just joking about the whole ice cream, and pop tarts recommendation. That's anything but healthy. I will never hear a doctor prescribe to me to eat pop tarts.
  • kimmymayhall
    kimmymayhall Posts: 419 Member
    nuts, eggs, avocadoes, peanut butter, milk, cheese, ice cream, pop tarts, smoothie with banana and frozen fruit, etc

    I SURE hope you're just joking about the whole ice cream, and pop tarts recommendation. That's anything but healthy. I will never hear a doctor prescribe to me to eat pop tarts.
    OP is more than 200 calories under goal for the day. That's about a poptart or bowl of ice cream's worth. What's wrong with that barring any medical issues witch those foods?
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    nuts, eggs, avocadoes, peanut butter, milk, cheese, ice cream, pop tarts, smoothie with banana and frozen fruit, etc

    I SURE hope you're just joking about the whole ice cream, and pop tarts recommendation. That's anything but healthy. I will never hear a doctor prescribe to me to eat pop tarts.
    In moderation, as part of a balanced diet, what is wrong with them?
  • squirtsilverman
    squirtsilverman Posts: 3
    Thans everybody
    I'm not viewing food badly, I'm not trying to avoid food full of fat or sugar or anything (we simply have the reduced sugar/fat things in the house since my mom is quite paranoid about it all), I'm measuring with a kitchen scale and cups half cups, etc
    I really appreciate the suggestions of foods to eat, I'll definitely start having more of those
    Thanks again!
  • littlenature
    littlenature Posts: 46
    I find it hard to believe people who end up here because they want to lose weight, can't eat 1200 calories in a day.

    Yeah, me too, I don't really understand this at all! It's a 'problem' I wish I had.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    nuts, eggs, avocadoes, peanut butter, milk, cheese, ice cream, pop tarts, smoothie with banana and frozen fruit, etc

    I SURE hope you're just joking about the whole ice cream, and pop tarts recommendation. That's anything but healthy. I will never hear a doctor prescribe to me to eat pop tarts.

    Life is too short not to eat real icecream. No joke. Eat it. There are no bad foods, just foods you haven't planned for.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    I find it hard to believe people who end up here because they want to lose weight, can't eat 1200 calories in a day.

    me wondering the same thing...
    This is my opinion only, but generally we gain weight because the bulk of our calories come from high calorie foods, such as too much fast food, or too may sweets, perhaps too many chips, etc. The first thought for most people on a diet is to cut out all those "bad" foods and eat "healthy," thus decreasing our calorie consumption. If you're eating low calorie foods it's going to be difficult meeting that calorie goal.

    Most operative phrase is too many, which many "dieters" don't realize is the real problem.

    To the OP, add some fattier foods in, such as some nuts or peanut butter, bran, barely legumes, beans, etc. These add more calories to your food. Also, don't be afraid to eat a treat now and then, just eat it in moderation.
  • sigridolsen
    sigridolsen Posts: 33 Member
    Have about 2 oz of cheese with an apple.
  • Starz4Lynn
    Starz4Lynn Posts: 5
    This is interesting to me, and I will explain...I recently started the Fuhrman Eat to Live lifestyle. It is very easy to not get in 1200 calories ( my number is 1300 ) when you are eating fruits, veggies, beans, seeds and nuts. 3 Bean chili ( veggie style ) is only 80 calories per cup. Extremely filling, toss in a salad, and fruit for the day. Eating the skin of fruit also packs in fiber, and I use my vitamix a lot. This is the best plan I have ever tried, and I'm losing a pound a day ! Of course, if I sat down and snacked on cheese the calories would go up quickly....which is how I got here. :) Oh, by the way...I am adding oil to nothing, no "diet" food, or artificial sweeteners. I have not had 1300 calories in a day since I started eating like this...LOVE it !
  • Dugleik
    Dugleik Posts: 125
    Hi there!
    I recently started my weight loss journey, on the first of January, though ironically not a new year's resolution.
    After cutting the junk food out of my diet, I've been finding that I have trouble meeting the minimum 1200 net calories a day. I'm just not hungry, and have to force myself to eat to even get close. I can get to 1200 gross, or even a bit over, but factoring in the calories burned from exercise leaves me needing a few hundred more than I'm currently getting.
    Any advice?

    I had the same problem. I was so used to grabbing a cheap frozen pizza and just added more cheese that when I started making my own food I was lost.

    My trick is to add chia seeds and shelled hemp seeds which gives nutrients and calories, I have peanut butter and fruit on crackers if I'm low on calories and there are always nuts that are easy to add to any recipe.
  • Starz4Lynn
    Starz4Lynn Posts: 5
    I wouldn't be so worried about the calories if you are eating healthy foods. If you are here to lose weight, don't worry about the calories, ( unless you go over ). The dairy will put tons of calories in your daily quota...but why do you want to do that ? Eat as much good food as you want, no need to have portion control...eat until you are stuffed !!! If you are eating the things you should be eating for a healthy life, your calorie intake will be low. Check out Eat To Live, Dr Fuhrman ...it's amazing ! Don't give yourself the opportunity to deter wt loss, with the "excuse" of trying to get in more calories. I promise, if you do this you will be eating ice cream, cheese and candy bars. Watch Forks over Knives, and The China Study....read up on the Plant based diet. Let us know how your doing !
  • Dugleik
    Dugleik Posts: 125
    I wouldn't be so worried about the calories if you are eating healthy foods. If you are here to lose weight, don't worry about the calories, ( unless you go over ). The dairy will put tons of calories in your daily quota...but why do you want to do that ? Eat as much good food as you want, no need to have portion control...eat until you are stuffed !!! If you are eating the things you should be eating for a healthy life, your calorie intake will be low. Check out Eat To Live, Dr Fuhrman ...it's amazing ! Don't give yourself the opportunity to deter wt loss, with the "excuse" of trying to get in more calories. I promise, if you do this you will be eating ice cream, cheese and candy bars. Watch Forks over Knives, and The China Study....read up on the Plant based diet. Let us know how your doing !

    Forks over Knives is a joke with no basis in science whatsoever.

    http://rawfoodsos.com/2011/09/22/forks-over-knives-is-the-science-legit-a-review-and-critique/

    The China Study have major flaws

    http://www.thehealthyhomeeconomist.com/the-china-study-more-flaws-exposed-in-the-vegan-bible/
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    I wouldn't be so worried about the calories if you are eating healthy foods. If you are here to lose weight, don't worry about the calories, ( unless you go over ). The dairy will put tons of calories in your daily quota...but why do you want to do that ?
    I don't know... so that your body has the energy it needs to, you know... do stuff?
  • JJananii
    JJananii Posts: 30 Member
    You'll find your enthusiasm for losing weight causes you to view food and eating somewhat negatively at first and you'll begin to subconsciously reward yourself for eating low amounts,

    ^ This. It's happening to me too.
  • albayin
    albayin Posts: 2,524 Member
    I find it hard to believe people who end up here because they want to lose weight, can't eat 1200 calories in a day.

    me wondering the same thing...
    This is my opinion only, but generally we gain weight because the bulk of our calories come from high calorie foods, such as too much fast food, or too may sweets, perhaps too many chips, etc. The first thought for most people on a diet is to cut out all those "bad" foods and eat "healthy," thus decreasing our calorie consumption. If you're eating low calorie foods it's going to be difficult meeting that calorie goal.

    Most operative phrase is too many, which many "dieters" don't realize is the real problem.

    To the OP, add some fattier foods in, such as some nuts or peanut butter, bran, barely legumes, beans, etc. These add more calories to your food. Also, don't be afraid to eat a treat now and then, just eat it in moderation.

    I don't disagree with your opinion. What's beyond me is I think I know how little food 1200 is about and how hard to feel satisfied with this type of food choice. I am not talking about "feeling full", but a satisfation that makes me want to stay on "diet" (just figure of speech, I know people here hate the word "diet"). But I realized as well that everybody is different. A small person might not need this much calorie to be ok anyway. But to me, it's always a struggle. Many mentioned nuts. To me this is the biggest deal breaker. One serving of nuts is around 200 calories. If I don't count my almonds/measuring my sunflower seeds, I can easily go beyond one or 2 servings without feeling "full" or satisfied.
  • ell_v131
    ell_v131 Posts: 349 Member
    1) As per your diary you are (except for one day) well over 1200 each day. So well done
    2) I agree to include more calorie dense foods like others suggested, and not cut out food you enjoy just because it's got bad rep. Everything in moderation. If you let yourself eat whatever, you are less likely to fail at this long term
    3) Your protein intake seems a bit low. i would aim a bit higher, MFP is notorious for its not so ideal division of macros. This is to help prevent muscle loss along with fat loss (paired with a good exercise regime)

    Just my 2 cents...

    Edited to say I was on 1200 in the beginning for about a month or 2. I felt ok and full. When I was switching to 1500 I couldn't imagine how am I ever going to eat that much food. Now I have to hold back not to go over 1800-1900. It's all about what you are used to.

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