Not enough calories.
Erinelda
Posts: 96
Hi. I come from a background of eating whatever I want, however much I want. All I did was avoid REALLY bad things like deep frying, adding 1 cup of cheese to a meal etc most of the time. I could and did eat a large pizza uncomfortably, and frequently gorged myself on huge bowls of pasta with just tomato meant to feed a family of 4+.
I remained "healthy" by eating mostly carbatariain. I don't eat a ton of meat.
Lately I have been spotting for an entire month and my sweat smells sour. I am certainly obese. I am about 5'7" 205lbs.
My problem is my stomach is stretched. I am trying my best but web sites say I should be eating 1200-1300 calories a day. That is ludicrous. I will give you an example of what I eat in hopes you can tell me if I am eating like a 'thin person'. I never have in my whole life, due to bad upbringing I have had 33 years of starve/binge/repeat. I will copy my actual log because 1200 calories makes me want to cry, I am not cutting it. I just hope this place isn't a fruit limiter place because my not having fruit causes binges!
My fail day this week:
2098 calories.
Pre-breakfast
Half a mini watermelon (137cals)
Breakfast
3 cups of puffed wheat (150cals)
1 cup powdered skim milk (86cals)
2 teaspoons sugar (33cals)
Snack
1 severing baby carrots (30cals)
1 cup of grapes (100cals)
Lunch
1 can kippered herring (170cals)
1 can baked beans (440cals)
Snack
Felt like I was going to binge so I ate a small handful of sunflower seeds (168cals)
Dinner
3 cups of puffed wheat (150cals)
1 cup powdered skim milk (86cals)
2 teaspoons sugar (33cals)
Snack
Experimental broccoli drink that was gross lol (tasted like grass), 1/4 cup raw broccoli, .5 cup grapes, a Greek yogurt, a small amount of honey, ice and water (195cals)
Evening (about 3 hours before bed I felt hungry again)
1 can of salmon (246cals)
Now I feel I did GREAT but I failed by quite a few calories. I am a binge/stave/repeat kinda person so some days are better than others. One day this week was only 900 calories and included an entire box of wheat thins.
Ok so here is a "good day":
1342cals STILL not 1200.
Pre-breakfast
1 small grapefruit (64cals)
Breakfast
1 cup boiled broccoli (87cals)
2 cup boiled cabbage (135cals)
1 small package of shaved corned beef (90cals)
3 tbs of parm cheese (62cals)
1 tbs omega 3 margarine (for flavor with cheese 103cals)
Picture a big bowl of green slop lol
Snack
1 fruit Greek yogurt
Lunch
1 fruit Greek yogurt (100cals)
1 serving baby carrots (25cals)
.5 cup grapes (66cals)
Snack
1 Greek yogurt (100cals)
Dinner
1 can kippered herring (174cals)
2 oranges (123cals)
My question is, am I eating to be thin? I can't do much better than this but I feel like a failure because 1200cals is not enough!! Do you think if I kept up with this; bad day 2000 cals, good day around 1400, that I will gradually be relatively thin? I have failed before, low carb, buying diet foods that were bad, restricting until I binge and not eating enough fruit causing major depression.
My problem is 50% of me feels like I really got it this time, something sustainable for life. But the other 50% feels like I am still binging. What do you all think? ( Note for mental health I can not give up fruit and the fruit and veg will differ but be generally the same in calories. Like I plan on getting some squash and apples next shop).
I remained "healthy" by eating mostly carbatariain. I don't eat a ton of meat.
Lately I have been spotting for an entire month and my sweat smells sour. I am certainly obese. I am about 5'7" 205lbs.
My problem is my stomach is stretched. I am trying my best but web sites say I should be eating 1200-1300 calories a day. That is ludicrous. I will give you an example of what I eat in hopes you can tell me if I am eating like a 'thin person'. I never have in my whole life, due to bad upbringing I have had 33 years of starve/binge/repeat. I will copy my actual log because 1200 calories makes me want to cry, I am not cutting it. I just hope this place isn't a fruit limiter place because my not having fruit causes binges!
My fail day this week:
2098 calories.
Pre-breakfast
Half a mini watermelon (137cals)
Breakfast
3 cups of puffed wheat (150cals)
1 cup powdered skim milk (86cals)
2 teaspoons sugar (33cals)
Snack
1 severing baby carrots (30cals)
1 cup of grapes (100cals)
Lunch
1 can kippered herring (170cals)
1 can baked beans (440cals)
Snack
Felt like I was going to binge so I ate a small handful of sunflower seeds (168cals)
Dinner
3 cups of puffed wheat (150cals)
1 cup powdered skim milk (86cals)
2 teaspoons sugar (33cals)
Snack
Experimental broccoli drink that was gross lol (tasted like grass), 1/4 cup raw broccoli, .5 cup grapes, a Greek yogurt, a small amount of honey, ice and water (195cals)
Evening (about 3 hours before bed I felt hungry again)
1 can of salmon (246cals)
Now I feel I did GREAT but I failed by quite a few calories. I am a binge/stave/repeat kinda person so some days are better than others. One day this week was only 900 calories and included an entire box of wheat thins.
Ok so here is a "good day":
1342cals STILL not 1200.
Pre-breakfast
1 small grapefruit (64cals)
Breakfast
1 cup boiled broccoli (87cals)
2 cup boiled cabbage (135cals)
1 small package of shaved corned beef (90cals)
3 tbs of parm cheese (62cals)
1 tbs omega 3 margarine (for flavor with cheese 103cals)
Picture a big bowl of green slop lol
Snack
1 fruit Greek yogurt
Lunch
1 fruit Greek yogurt (100cals)
1 serving baby carrots (25cals)
.5 cup grapes (66cals)
Snack
1 Greek yogurt (100cals)
Dinner
1 can kippered herring (174cals)
2 oranges (123cals)
My question is, am I eating to be thin? I can't do much better than this but I feel like a failure because 1200cals is not enough!! Do you think if I kept up with this; bad day 2000 cals, good day around 1400, that I will gradually be relatively thin? I have failed before, low carb, buying diet foods that were bad, restricting until I binge and not eating enough fruit causing major depression.
My problem is 50% of me feels like I really got it this time, something sustainable for life. But the other 50% feels like I am still binging. What do you all think? ( Note for mental health I can not give up fruit and the fruit and veg will differ but be generally the same in calories. Like I plan on getting some squash and apples next shop).
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Replies
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I use this calculator: http://www.health-calc.com/diet/energy-expenditure-advanced
1200 calories seems way to low for you, especially if you are also active.
I would suggest to look at the calculator, and try to stick between the 2 numbers it gives you. Adjust the settings once you lose weight.
I'm 5'11", about 165 lbs, and I maintain around 2300-2500 calories.
You can eat more, what you are doing now is not sustainable, you said it yourself, you don't feel good. Try to eat a bit more.0 -
As long as you eat fewer calories on average than you need to maintain your current weight, you will lose weight. Even if you only cut by a little, you will slowly lose weight. If you want to lose fast, you have to cut a lot. Your meals look pretty healthy to me. Most people don't have much long turn success losing weight fast.0
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1. what is your stats... bodyfat percentage, age, weight, exercise program, etc.
2. just looking at your daily's it seems you are not eating enough protein and vegetables, you can certainly lay off a little of your simple sugar sources... and replace with complex low GI carb sources like sweet potato, brown rice and maybe a slice of pizza instead of a whole box, all in moderation.
if you can put all your stats and goal it will be easier for people to give you a more sound advice based on their experience and knowledge, it doesnt hurt to talk to a trainer in your gym as well to point you to the right direction.
if you have time watch this video, its a 6 part series, jot down notes if you can
http://www.youtube.com/watch?v=GAvW6xBZjSk&feature=c4-overview-vl&list=PLYdkxp9hJ4i58l583rJV7r2LMAiYFJ9gm 0 -
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I'm 5'8" and 204.4 right now. I'm eating 1600 calories a day plus at least half of my exercise calories. I'm not hungry, not depraved and I feel successful at this level (about 11lbs so far). Trust these guys when they say eat for your health and to help your body lose.
Good luck!!!0 -
Lately I have been spotting for an entire month and my sweat smells sour. I am certainly obese. I am about 5'7" 205lbs.
My problem is my stomach is stretched. I am trying my best but web sites say I should be eating 1200-1300 calories a day. That is ludicrous. I will give you an example of what I eat in hopes you can tell me if I am eating like a 'thin person'. I never have in my whole life, due to bad upbringing I have had 33 years of
find your bodyfat percentage.... when you found out how much is your LEAN BODY MASS here is your daily intake
LBM X 13 calories = daily intake
DAILY INTAKE breakdown
protein 45 percent of daily calories
carbs 35 percent of daily calories
fats 20 percent of daily calories
protein sources lean as possible if you can, if you are a vegetarian that get from plant sources or whey protein, beans etc.
carbs complex carbs sources and low GI by all means eat simple carbs IN MODERATION so long you are not going overboard your daily calorie, i combined simple, complex and fibrous carbs all day...
fats... all fats are good in moderation except TRANS FATS.0 -
At your height and current weight 1200/1300 calories is far too low. You need to calculate
your BMR (Basal Metabolic Rate) and your TDEE(Total Daily Calorie Expenditure) - there are loads of websites to do this, just Google it - and aim to eat ABOVE your BMR and NO MORE than your TDEE.0 -
I used that tool it said my base is 1600 and my expenditure is 2300. So 1200 is not enough! My instinct was right.
Sweet potato is nice, as I said the vegetables will change, I can only shop a couple times a month hence the repeated foods. The sugars make my brain happy. I do understand about the teaspoons of refined sugar and honey but I read replacements are neurotoxins though I have some in the house, should I switch? Not having sweetness my diet is not negotiable, my body has spoken lol. I have tried lots of things and not having sugar makes me depressed, tired and bingey. Also I don't expect you to understand but I can't just have 1 piece of pizza. I will eat the whole thing feeling more and more fat, guilty and out of control. It is not a willpower thing, I probably need therapy. I will bargain with myself that I will just starve the next day or two.
Sweet potato is a good alternative to cereal with sugar on it, so you know anything else? Can I have regular potatoes in my usual 1-3 cup amount?
My goal is reasonable. Maybe 160, in a perfect world 140 but I haven't been that since I was 18. I am 33, 5'7", about 205, 32 bmi, like 40% fat or something. As far as exercise I sit at the computer all day. I try to lift something heavy once a day but I am pretty much a lump. I am looking to change that soon to some brief aerobic activity every day.
Sunbrooke that makes me feel a bit better, thank you. It is not a race for me, I am too old to go on some high school fad diet lol, plus I tried em all :P... The worse was the apple cider vinegar one, anyone remember that crap? I took a shot of it my 4 day and nearly doubled over in pain haha.
Sislilbunn. What are you eating? You seem a lot like me needs wise.0 -
You know that experimental Broccoli drink? Try adding a banana and almond milk. I do a drink like that, but I use Kale and spinach. It might work.
Almost forgot to add. I'm trying to figure out the same thing. To meet my goals, I have to eat a horse and a half. I never meet it. I almost don't think that I'm supposed to sometimes.0 -
FINDAWGELF
Oh good, so that's normal. It is a weird feeling. I obviously know how to eat the wrong foods in massive amounts to get to this size but give me a small plate of healthy food 5 times a day and I feel like it will NEVER work because I am still binging. But then I got a couple hundred calories over 1200 and I feel like a failure then too lol. What you describe sounds similar to how I feel to some extent. Like the numbers can't be right. It's comforting to know I am not the only one.
You lost 75lbs, you must be doing something right.0 -
You are 5'7" 205 pounds and you think you are eating too much???
You have to be kidding. You dont gain weight from "eating too little".
You need to have a calorie deficit. 2000 calories a day is way too much.
And I am sure that you are way over that figure anyway. Less calories and more excercise is the
answer.
Get an RMR test and then start factoring in an excercise program. Eat and prepare consistent meals that are correctly weighed , measured, and calorically calculated. Create a 500/day calorie deficit to lose fat and see where you are in a month. Or not..........0 -
scottYBRIDGEW
I don't understand why you are being mean to me. I felt starving trying to eat 1200 probably because my stomach is stretched. I didn't get fat eating 1200. I said 2000 was a bad day not a good one, except nutritionally. I got fat eating 3000 calorie binges on junk.
Something seems wrong with you
for that I am sorry but I have said all this information already.
And I am NOT way over that, I measured everything and used Fitday.
I wasn't raised properly so I need help figuring out what to eat? Is that OK with you??
Furthermore I did not come here to be bullied so take your poor attitude to someone elses' thread, thanks.0 -
You've already gotten some good advise, folks here won't lead you wrong normally. I started this journey in December, and for the first 2 weeks, I was ravenously hungry every day. I didn't know what I was doing "wrong" at that point.
Protein and fiber are key for feeling full. Simple carbs give you a burst of energy but don't stay in your system for long, which is why you are feeling hungry again in a couple of hours after cereal or a bowl of pasta. You do not need to give these things up, repeat.. you do not need to give these things up, but try reducing the portion size and adding a protein in its place.
For example, 1-2 cups of cereal instead of 3 but add 1-2 eggs on the side. Reduce your pasta serving size and add some chicken, turkey, beans, tofu, whatever protein you want. The greek yogurt you've selected is great because it has a lot of protein.
You're making good selections in adding fruit, salad greens, veggies etc. I think you just need to do some tweaking to find the right combination of foods to create a balanced meal that will keep you full. 0 -
I aggree with what somebody else said already, eat more lean proteins and vegetables.
If you ate only broccoli, you would have to eat 7.5 pounds of it in a day to get to 1200 calories. That would definitely stretch a belly out.0 -
assuming you have a goal weight of 150 and sedentary (no workout / desk job)
your BMR = 1419 - should not eat less than this
your TDEE = 1703 - you can eat as much as this.
it is safe to say that you can eat at roughly 1500 and lose weight. takes longer but you will eventually get there.
In my opinion you should set your MFP to
carbs 100
protein 125
fats 60
fiber 30-380 -
Sounds like your trying really hard, keep up the good work, but don't be to upset with yourself when you get it wrong as this may make you feel it is not worth it. But remember your health is always worth it, so keep pluggin' along.
I agree with the other posts about adding more protein and vegetables to your diet will make you feel fuller for longer, it's about finding the best bang for the least calories as possible.
It's also good to note that cravings come in waves. When you have a craving, try to do something to distract yourself until the craving passes. You could try a glass of water or a quick walk around the office then back to your seat or find your favourite song to listen to.
To introduce some exercise into your day, you could try doing a walk at lunch time. Where I used to work they went together and did a walk around the block every lunch time. It is easy to fit in to your existing day and you will be surprised by how refreshed you mind will be when you get back to the desk.
Good luck with your goals.0 -
Ughh.....thanks for the reminder about the apple cider vinegar diet! 30 years later I can't even use it for cooking because the smell brings back horrible deja vu. I wonder if anyone ever lost weight on it because all it did was make me sick.0
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1. You are an adult, while being obese, right. you have to take action, control and responsibility for you, dont blame your past or how you were raised.
2. take baby steps and dont rush into anything like a fad diet or way of life, this is a life changing experience.
3. you have to no to yourself, 1 piece of pizza is enough calories add some veggies or healthy substitute for chips or crackers
4. make smaller meals though out the day instead of 3 big meals
message me if you need more help.0 -
A friend here on MFP sent me to scooby's workshop. That is how I found out for sure how many calories I needed to be eating to lose weight. I had to play around with macros for awhile and still don't have it perfect, but I'm trying. One of the biggest things that I am doing right now is focusing on fruits and veggies and fiber. I try to get in 35 grams of fiber per day and 8 freggies per day. I don't always make it but doing that this week I finally lost some weight.0
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Babes stay away from those canned beans!!!! Sugars and preservatives. Look you have taken the first step and the hardest... Acknowledgement. Check out my meals because I'm at 1200 a day. I'm not always perfect but I've lost 10 lbs in 4 weeks. You can do it!!! Oh and get that broccoli outta that drink :P use spinach or kale 0
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Hi Erinelda,
If binging and overeating is the problem it would be good to get some help. The Anderson Method by William Anderson is a great program to help you get your mind convinced that you CAN eat less. Then you will be successful! William Anderson lost 140 pounds and kept it off for the past 28 years. He has a program that you can go through and it works great!!!!! Check him out on the internet.0 -
They are probably right about the protein. I'm staring to think I need more too. I'm so used to not eating much meat that its hard for me to fit in. Today I added 1/2 a cup of non fat Greek yogurt to my green smoothie. Easy enough also, I use kale in our green smoothies. It's worth a shot if you don't like broccoli. It is cheap and it will last longer than some of the other fresh green in the fridge. I wonder how frozen spinach is. It's inexpensive and ready to go...I'm a bit cheap lol. 0
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what is a carbatarian? only eat carbon based life forms?0
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The way I was raised and poverty there after is why I am struggling though and I am trying rise above for good. It is what it is and I am trying to work through it. It's OK to deal in the truth. I am not dwelling in hatred, this is just my truth.
Saying no to yourself is fine but I am fairly sure I have an eating disorder. I never WANT to eat a whole pizza and feel like death. I say no to ordering it, no to eating every piece after 2 or 3, I call myself fat and disgusting, I remind myself that men stopped looking at me on the street and that I stopped dating because I look pregnant, then I give up and tell myself I am already fat, bargain that I will just fast after.. So on and so on. It is a nasty starve/binge/repeat cycle I am trying to break because I have had my period for a whole month, huge belly, sleep apnea, poor self image, isolation ..and now my sweat smells.
That was one too many.
Due to these facts I threw out all binge triggers a few weeks ago and have been winging it ever since. Throwing out my food is the only way I can say no to myself at the moment. Though the sunflower seeds are in danger of me eating them all like 5 times a day. That's the only binge trigger left in the house though. I messed up so badly 4 times in the past few weeks that I am sure I have lost nothing at all. One day I ordered a pizza and ate it all, also I had a 3 day binge of 3000-5000cals after a shop before I threw out my food.
Protein and fiber?
Do you have ideas on proteins that are cheap? Peanut butter and nuts cause a binge. Are there cheap ways to do it? Like buying powder or something?
I eat like 6 chicken breasts a month. About 5 cans of random fish a month. Some cheese and dairy and that's about it.
When I subbed vegetables and beans for pasta, and fruit for candy I didn't add more meat
Any tasty, cheap fiber foods? I noticed my puffed wheat is only somehow 1/15th fiber.
Carbatarian: A slang way of saying I stuffed my face mainly with carbs from pasta and candy lol. Not a lot of meat but not a lot of plants either.0 -
Right off the top of my head, I say get rid of the puffed wheat. It's mostly air and won't keep you satisfied for long. For about the same calories, you can make a bowl of old fashioned oatmeal. I like about half a tablespoon of peanut butter stirred into mine, also some dark cherries (frozen this time of year) or raisins.0
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I found that 1200 calories for me is not nearly enough. You can go to settings and customize the amount of calories. I am only 5'3, but weigh over 200 lbs, so I needed more calories to feel satisfied. I am initially trying 1500 and will adjust down if needed. Hope this is helpful. 0
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1200 is the absolute minimum anyone should be eating unless they have medical reasons otherwise. You will definitely lose weight eating that amount, but it will be pretty restrictive and you may lose motivation to stay on such a strict plan.
Try the Harris Benedict Equation to determine your caloric needs: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
I don't know your age, but based on your height/weight and using age 30 as a stand-in your Basal Metabolic Rate (BMR) is 1697. That's the amount your body burns functioning, basically. If you're completely sedentary, multiply that by 1.2 and you will get 2036cal per day. That is the amount you need to eat to maintain your weight. If you want to lose weight, a calorie deficit of 500cal is a good place to start. So if you're completely inactive, you should be eating around 1500cal per day.
If you add light exercise a couple times a week you could consume 1800cal per day and still be losing weight. Add regular, hard exercise and you can eat much much more.
For perspective, I'm 5'7" 126lbs and exercise hard 6x per week and am eating 1700cal/day and losing weight.
So in short, yes - 1200 is too few calories. You can certainly eat more and lose weight especially with exercise.
In terms of your eating, your diet may not be extremely caloric, but is isn't really healthy either. You're probably finding it difficult to feel full because your diet is fairly heavy in carbs (wheat puffs, fruti) and light on protein. Protein and healthy fats are what will help you feel fuller longer.
Try to stick to simple whole foods and you will be able to eat SO much more leaving you fuller and more satisfied. For the first few weeks I'd suggest you avoid wheat, rice, red meat and dairy and you'll start to see how much food you can really eat when you're eating the right things. Focus on getting protein and you will feel SO much fuller for longer.
This is an example of a 1288cal meal plan that I've been using. I add more calories here and there to meet my personal goal of 1700, but this is the skeleton:
MEAL ONE (240)
1/3 Cup Dry Mixed Grain Oats (120)
1 TBSP Walnuts (95)
2 TBSP Apple
Sauce (25)
MEAL TWO (170)
2 Tbsp Hummus (70)
Carrots & Celery (40)
Hard Boiled Egg (80)
MEAL THREE (240)
2 Cups Mixed Green Salad (40)
4oz Grilled Chicken (130)
1 Tbsp Flax seed (50)
MEAL FOUR (220)
½ Cup Edamame (120)
Veggie Soup with Shiritake noodles (100)
MEAL(snack) FIVE (106)
1 Grapefruit (106)
MEAL SIX (312)
3/4 cup Lentils (172)
1 Cup Kale (30)
½ Cup Quinoa (110)
I actually find it difficult to get to 1700 if I avoid wheat, dairy, sweets & red meat. But as soon as I have one "off" meal like a pizza lunch I find the calories just creep up on me and I've gone over without even being full.0 -
Also, try almond milk instead of skim milk.
And do your best to avoid anything canned since it will likely be packed with sodium and preservatives.0 -
Beans & rice are a great source of fiber & protein. Add some spices & fresh herbs & you've really got something!
Refined sugar causes spikes in blood sugar followed by crashes. The physiological result is craving MORE - food, sugar, & fat.
Because of this, it will be a challenge to succeed on your fitness journey while consuming the same type and amount of sugar you do so recently.
The symptoms you mention (depressed, tired and bingey) are typical for sugar withdrawal, so find solace in the knowledge that you are not alone. Millions of people who have successfully weened themselves off of high levels of refined sugar have experience similar discomforts. Within a week or two sugar cravings and the associated mood swings and binges will be a thing of the past!
Commit to 14 days without refined sugar, you'll be amazed at how resilient your mind & body truly are!
Your achievement of a healthier nutritional regime will be the foundation for a life of health, fitness & bliss. :flowerforyou:0 -
Quit being so hard on yourself! 1200 is not a magic number. Try eating cleaner, substitute processed cereals for oat meal, substitute honey for sugar, try and eat whole grain pastas and breads. Eat more fruits and veggies and lean meats. Your family can benefit from these changes as well. And if you have a day where you eat something bad don't feel guilty just try and eat better for the rest of the day. Love yourself a little!0
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