1200 cal is NOT enough

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http://www.aworkoutroutine.com/starvation-mode/

Please read this article. I'm so sick of people talking about this "Starvation Mode" thing and how you need to increase calories to lose weight...it's all complete b/s!!! U need protein to burn fat, and lean proteins make u feel A LOT fuller than carbs. So limiting carbs isn't necessarily a bad thing if you aren't feeling "full." I've been eating under 1200 calories everyday, but I also exercise 5-7 days/week. 30 minutes of cardio and 30 minutes of different weight training techniques. You would be surprised at how full you can get by increasing your protein intake to about 30-35% of your daily intake of calories. PROTEIN burns fat, and is a healthy and essential way to lose weight and feel full. I'm usually under 50 carb/day...not per meal...per day! Chicken and Ground Turkey have NO CARBS and make u feel full for a longer amount of time than just eating veggies and fruits. I eat a ton of fruits, make smoothies out of strawberries, bananas and blueberries (blueberries have enormous amounts of antioxidants and aid in weight loss) with a little Organic Strawberry Banana juice. I cut up all my fruits as soon as I buy them and freeze them, so when I'm actually drinking a smoothie, it's 100% fruits and antioxidants...not watered down with ice. That's usually my way of snacking and what I give my 4 year old son instead of ice cream. I LOVE TACOS!!! So I've found some pretty amazing whole grain carb smart wraps...one only has 11 carbs/wrap and one is 14 carbs/wrap and the one that's 14 carbs is only 50 calories too!!! So I'm getting whole grains, which help control insulin levels, ground turkey is the meat that I use...and it has no carbs at all and just a little serving or 2 of cheese. It doesn't matter if the cheese is 100-110 calories/serving because this meal is way under 500 calories!!! And what's more is that it's super filling!!! A mistake that people often make when it comes to tacos, is buying pre-packaged seasoning, and unfortunately, a mistake that I've made most of my life! I LOVE Old El Paso's Taco Seasoning...love it. And when my son's father was diagnosed with Meniere's Disease 3 years ago, I started using the one labled "25% less sodium." With Meniere's Disease, you have to cut your sodium intake immensely and this helped. However, from a diet stand point it breaks down to this: 1 package is 6 servings (and u use that whole thing in 1lb of ground meat) 15 calories per serving, 270mg of sodium, and 3 carbs. Doesn't sound like much right? Until you multiply those numbers by 6!!! So I opt'd to make the seasoning myself (which is waaayyy better tasting and healthier!) using chili powder, red pepper, garlic powder (not garlic salt!) and onion powder. You can put in as little or as much as you'd like for flavor and there's no added calories, sodium or carbs! Top w/some organic salsa or even some bottled taco sauce (but watch how much u use of the bottled stuff cause it does contain carbs, but being that this is an extremely low carb containing meal, 2 servings is no big deal) I also chop up tomatos and dice green chilies and add them to the meat for even more flavor and nutrients!!! The only thing I look for with cheese is the reduced fat kind. And here's a direct quote of why u need some fat....

"Triglycerides, cholesterol and other essential fatty acids—the scientific term for fats the body can't make on its own—store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism.
The cycle of making, breaking, storing and mobilizing fats is at the core of how humans and all animals regulate their energy. An imbalance in any step can result in disease, including heart disease and diabetes. For instance, having too many triglycerides in our bloodstream raises our risk of clogged arteries, which can lead to heart attack and stroke.
Fats help the body stockpile certain nutrients as well. The so-called "fat-soluble" vitamins—A, D, E and K—are stored in the liver and in fatty tissues.
Knowing that fats play such an important role in many basic functions in the body, researchers funded by the National Institutes of Health study them in humans and other organisms to learn more about normal and abnormal biology.
Despite fat's importance, no one yet understands exactly how humans store it and call it into action. In search of insight, Oklahoma State University biochemist Estela Arrese studies triglyceride metabolism in unexpected places: silkworms, fruit flies, and mosquitoes.
The main type of fat we consume, triglycerides are especially suited for energy storage because they pack more than twice as much energy as carbohydrates or proteins.
Once triglycerides have been broken down during digestion, they are shipped out to cells through the bloodstream. Some of the fat gets used for energy right away. The rest is stored inside cells in blobs called lipid droplets. When we need extra energy—for instance, when we run a marathon—our bodies use enzymes called lipases to break down the stored triglycerides. The cell's power plants, mitochondria, can then create more of the body's main energy source: adenosine triphosphate, or ATP."


Eating leafy green veggies and fruits lower on the glycemic index is also SUPER important for weight loss and overall health benefits. Here's some essential info about the glycemic index...which was brought to my attention by my Endocrinologist.

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

This link will tell you all about the glycemic index of carb containing foods: http://www.glycemicindex.com/index.php

Berries and Strawberries are really low on the glycemic index...making u feel fuller longer and more satisfied, while bananas are on the moderate side, slightly spiking your glucose levels...but not enough to be super concerned. They are to be eaten in moderation, while watermelon's GI ranges from 72-80 and cantaloupe's GI ranges between 65-70!!! Those should be avoided or eaten in moderation along with lower GI foods.

I was diagnosed with Insulin Resistance 2 months ago and have a best friend who is a Team Beach Body Coach and I'm full of helpful information!!! If u have any questions or concerns feel free to message me and I'll hook u up with all types of info. Believe me, you can easily get filled on 1200 calories/day as long as u eat the right ones!!! The link above for glycemicindex.com will also allow u to search for your fav foods and see how they are rated on the GI scale. It's not just a blog talking about the benefits of eating low GI foods...it has all sorts of tools to help you!!! Good Luck w/everything!!!

I beg to differ...check out this artice: http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/what_does_a_1200_calorie_diet_look_like

And another good one:
http://www.livestrong.com/article/237644-how-to-consume-1200-calories-a-day/

It's easy to get the proper nutrition from 1200 calories/day if you are eating the right things! And if you still don't feel you're getting enough nutrition, there are plenty of vitamin supplements you can take designed for people who exercise and need extra nutrition for other reasons.

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wait....what? then why is my calorie intake set at 1200? and my exercise I do isn't my EXCESS for the day? what I'm burning off??? oh my God. what???

well thanks you snarky little twit. as someone who has struggled with weight loss and finally thought they found the key with MFP, I see all I've found is a site where rude remarks can be made instead of serious answers to my questions.

YOU DONT KNOW ME. You dont know my struggles. You dont know my goals and how hard I'm working to achieve them. SO shut your smart mouth and back the hell off. TODAY!

People like you ....yeah...people like YOU Shall724....you have all the answers don't you?

I have been eating 1200 a day and running 3-5 miles a day every day for two months. I keep plateauing and I guess now I know why. I am not educated on how or when to change things up. I was counting on MFP to tell me when I need more food / calories. I thought the 1200 was my baseline. I didn't know if I worked off 550 calories, I was supposed to eat that much again. Is that what I'm supposed to do? Can someone on here lead me in the right direction?

I don't need yelled at. I don't need someone to sit here and "point out the obvious" I DONT KNOW the obvious. None of this makes any sense to me. I've lost 72 pounds since February, but I'm at a plateau I can't get off of right now. I have 32 pounds to go to reach goal. I'd really like to get there. I'm feeling great. My workouts are amazing. Honestly, if I didn't ever eat it wouldn't bother me. Honestly I'm not hungry, ever. So that's an issue. I DO KNOW I have to eat and I DO eat.

I just dont know what I'm doing or what I'm doing wrong. I would like someone serious to help me. Not someone rude or sarcastic or someone who says "I dont have the time for that bs" I'm new, uneducated in this area, and I need help. Please.

Thank you.

please dont give that same piece of advice to everyone who posts on this thread. and remember, just because one thing works for you does not mean it will necessarily work for someone else "heavily plant based" ....some people cant do that. not trying to be rude or argumentative, it just happens. I work in the medical field.

well thanks you snarky little twit. as someone who has struggled with weight loss and finally thought they found the key with MFP, I see all I've found is a site where rude remarks can be made instead of serious answers to my questions.

YOU DONT KNOW ME. You dont know my struggles. You dont know my goals and how hard I'm working to achieve them. SO shut your smart mouth and back the hell off. TODAY!

People like you ....yeah...people like YOU Shall724....you have all the answers don't you?

EXCUSE ME? My comment was in reference to this entire drawn out topic..not to you personally. If I am addressing YOU, or YOUR comment, I will l will copy your post...got it?

I'm on 1200 and eat back exercise calories, I also do a tiny bit of strength training every day or so. I'm maintaining pretty well, and not only hit my calories but also my other macronutrients such as protein. Any more and I would be a balloon.
Thank you for wanting all us small people to be balloons.

Well I don't really give a what you think. I happily eat 1200 a day (+ eating back some from exercise), don't feel hungry and have energy for at least 3 runs & 2 bike rides or long walks a week.

Edit: I see you are 5' 8" ,around 130lbs and only 19 yrs old?? Well my stats are very different - I'm 5' 3" and 51 yrs old. When I'm down to my target, I will then increase to a maintenance level.

So you are 19 years old huh? That makes you a qualified dietitian?
I would rather trust the nutritionists on this site and those with a lot more experience.
IMHO we all struggle here - obviously you don't.
But having said that, you're entitled to your opinion, condescending though it may be.

Oh no point arguing in these threads. People will eat 1200 cals anyway let them.

All that matters are TDEE and BMR, eat between then and you are fine. Eat below BMR then hit plateau, get stuck and have to eat even less to lose weight, eventually unmanageable. Burn muscle instead of fat. Yay.

1200 cal is NOT enough for MOST people. Most people have a BMR over 1200 cals and some people have special diet requirements from their doctors to eat less (always listen to a doctor in those cases)

For anyone who wants to bother. For the rest, I really don't care. As I said before you can't force people to change, you can only try to help prevent them from making the same mistakes you did.

http://www.bmi-calculator.net/bmr-calculator/ (you shouldn't eat less than this)

http://scoobysworkshop.com/calorie-calculator/ (you need to eat less than this)

Re-evaluate your numbers every 5lbs or every few of weeks as they will lower.

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Wow some of the responses to this post are worse than the original. Yes most people are right, 1200 cals does work for some people, but the OP was also right saying it's not a one size fits all number.

I have personally tried 1200 cals and it didn't work for me, a few weeks in and I was so desperate for bad foods that I caved. A couple of years later I've settled at 1600 cals and it's working because I include the bad foods in it.

I don't agree with MFP setting a lot of people at 1200 cals, but I also think people need to be pointed in the direction of the correct posts to read and left to make up their own minds. When I did 1200 cals I wouldn't listen to anyone telling me it was too little, in my mind I was right.

There are too many factors involved that a blanket statement doesn't work. Height, weight, age, mobility, health problems all come into it. Yes, it's true that eating too little can cause health problems, but I personally think it's a personal choice to make. All we can do on MFP is help people understand the health implications and let them decide for themselves.