Calorie allowance of 1200?? Won't I go into starvation mode?

Why not do yourself a favour and give yourself a fighting change...reduce your weight loss to a pound a week, you should be allocated some extra calories.

dawn01 wrote: »

Thanks for your reply, love your user name by the way.

I am eating my exercise calories as I'm starving.

My height is 5ft 4in, female, age 35. Current weight 14st , goal weight 9st 7lbs. I selected moderately active in my goals but if I change it to active it then allows me 1700 cals which is a bit more realistic. I also selected to loose 2lb a week so maybe I should go slower and aim for 1lb a week.

Well, there is also the option of just ignoring what MFP says and selecting your own amount. MFP doesn't know when you are hungry or how your weight loss is going. MFP says I should eat 1200 calories a day. Stuff that.

Agree that the 2lb a week is the issue here, changing to 1lb a week and allowing yourself a few more calories will definitely make it more bearable.

I started at 14 stone too and opted to go slowly at 0.5lb a week as was only looking to lose about 2 stone initially (I'm a few inches taller than you). I set MFP to sedentary as I have an office job and it gave me 1790 cals. For the first 10 weeks I consistently lost 1lb a week pretty painlessly.

I agree with the above - and I second the question about how you're measuring your exercise calories. My partner and I have a hell of a lot of difference between us in terms of movement. Whilst we both have the same job, she naturally does a lot more than I tend to do in terms of movement. My movement needs to be more intentional, or it doesn't happen. I am sedentary unless I intentionally exercise. If you're hungry, it's a good sign that you're not getting enough energy to fuel your movement and living. And watch your macros, of course. Enough fat and protein typically helps you to feel satiated.

Macros = macronutrients = protein, fat and carbs

I'm 5'7" and 149lbs and MFP set my calories at 1330. I found its easier if you divide your food into 4-5 meals so you're eating frequently throughout the day. My day is usually, cereal, then a sandwich, dinner, a salad, and tea. Whenever I have calories left over, I use it on milk. Small snacks that are calorie packed can take up your calories, but not let your stomach feel like it's had anything to eat.

Even at 1200 calories I have a full plate at every meal. 1/4 should be protein, 1/4 starchy carbs and 1/2 non-starchy vegetables/fruit. 1200 calories is the lowest you can go and still get adequate nutrition. I cut the carbs and added protein and lose just fine and I'm 73.

I am 5'3", 35 and 202lbs. When I was moderately active I was eating about 1800/1900 calories a day and losing very consistently. So yes I would definately say eat more! I agree with changing your goal to 1lb a week and also someone else mentioned weighing and measuring. I highly recommend a food scale. They are cheap and makes your food log much more accurate.

Once upon a time I used a different site, and it gave a range rather than a fixed #. The lowest possible range for a woman was 1200-1500. Seemed reasonable, except I always aimed for the low side and felt guilty for going to the high side. 1200 was just not reasonable for me, in terms of something I could do for a while. And if you're needing to lose 50-60+ pounds, you need something reasonable you can stick with.

So I manually tried 1400-1600 and found I was much happier here. And based on my size, age, etc. and activity level: could lose weight. I'm now in maintenance (lost ~55) and eat 1800-2000.

It can be helpful to have a few low calorie meals on hand for backup. For those days that are crazy, if you know what I mean. For me: 4-5 ounce of lean meat like chicken breast, some baked veggie (Cauliflower, broccoli, zucchini seasoned and sprayed w/ olive oil, baked with a little parmesan cheese) and a salad with light dressing. This can easily come in ~300 or less. And if you want to make it a little bulkier - try slicing 100g of sweet potato and baking it. Adds ~90 calories more. Very filling, for me at least. And sometimes having a low # for dinner helps for days I feel like snacking all afternoon!

I keep a couple of things in my freezer at all times. Walmart sells skinless salmon, in the seafood section. Each piece is 4-5 ounces and individually wrapped. With skin removed - its about 25 calories/ounce. And Perdue sells (all major grocery stores) packs of chicken breast (plain or Italian seasoning) also individually trimmed and packed. 4-5 ounces also, 120 or so calories per breast. They're easy to take out 1-2 (whatever you need), season & bake. Other stores probably sell similar on the salmon, and other fish types (tilapia is another good one) but Walmart for me tends to be the best $ on it.

Not to be a downer, but if you are upping your activity level to active because you exercise regularly, then you will have to be careful about eating back exercise calories. I'd suggest moderately active and 1 pund per week OR doing a quick TDEE (Total Daily Energy Expenditure) calculation to see what you maintenance would be and subtract your deficit from that. TDEE includes exercise so it will appear higher, and you do not eat back any additional exercise calories unless you are doing something totally beyond the ordinary.

Really it is a bit of trial and error. If you are starving, you are doing something wrong. Up the calories for a few weeks, if you aren't losing drop it 200 few a few weeks and see. You can hone in on your sweet spot where you are consistently losing and not starving. I'm all for junk on occassion, but calorie for calorie veggies & meat keep you full longer than cupcakes and soda.

I prefer MFP because my schedule is too erratic for TDEE. One week I exercise 5 days a week or go for a 4 hour ride. The next week I only exercise 2 days...

Good Luck!