calories

carrierose79
carrierose79 Posts: 8 Member
in Motivation and Support
Hello. I'm mainly doing this to become healthy and live a longer medically/drug free life. (Nothing wrong now but I am trying to avert it).
I work two jobs, get up at 3 a.m.an and hit the sheets around 9 p.m.
1200 calories per day is killing me. I am at my limit before I leave work at 4:30 some days and I am making healthy choices
Please guide me with advice on how to proceed.
I don't want to fail.

Replies

  • 999tigger
    999tigger Posts: 5,235 Member
    It takes a bit of adjusting and getting used to in the beginning.

    1.You need to look at what you eat and spread your calories in a way that satisfy your hunger at the right times. Some people have 3 meals a day, others like to have several small meals. its down to what suits you. Preplanning meals so you know what to eat when often helps.

    2. Pick an appropriate calorie level. If you cnat survive on 1200 (which is agressive), then consider increasing it to a higher level, with the weight you have to lose id raise my calorie level to one thats liveable. Its no good being too severe and quit or binging. See if you can manage on 1500 or whatever the number is for 1lb a week weight loss.
    3.
    4. If you start with 15 mins a day extra movement i.e walking then aim to increase gradually till you are at 30 mins a day, then that can gain you extra calories which you cna eat back.

    A lot of dieting is making a plan to fit you and continually adjusting it to make sure its effective and you cna keep it going. You wont fail until you quit totally, so keep on trying and learning.

    Good luck.
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited April 2015
    Hi! If 1200 calories isn't enough you may have your weekly weight loss goal set too aggressively. 1200 is the lowest MFP will go so that's always a clue that this might be a problem. Losing weight a little more slowly will give you more calories to eat every day. Try setting your weight loss goal to 1 pound per week and give that a try for awhile to see if it makes things easier.

    Exercise isn't needed for weight loss but it's important for fitness and overall health. Any exercise you do and enter into MFP will give you more calories to eat each day, too, because MFP already builds your weight loss goal into your daily calories. If your jobs are physical you may need more calories, too. If you're on your feet a lot, consider investing in a pedometer or activity tracker to give yourself more calories to eat while maintaining the same rate of loss.

    Forget what you think you know about weight loss. You don't need to eat "healthy", organic or "clean" to lose weight. There's no magical combination of foods to eat (or avoid) unless you have a medical issue. Eating after a certain time of day won't store fat. No foods "burn fat" and you can't reduce fat in one specific area by doing something special. Drinking lots of water doesn't have an affect on weight loss. I think that covers most of it. :)

    The most important thing right now is that what you're doing is sustainable. You shouldn't be trying to reach an end goal weight but changing your eating habits for life so you don't gain the weight back. That means that whichever way you're eating while you lose weight should be the way you plan to eat once you reach your goal, just a little more of it.
  • kandell
    kandell Posts: 473 Member
    Could you try adding activity to your day? It can be tough with work, but simple things like going to the further restroom/water cooler, taking occasional laps around the building, parking further away, etc. really help to add up.

    1200 calories is pretty aggressive, but it really depends on your stats.

    I'm 5'10", 193, and I'm at a calorie goal of 1400. It's really tough for me to stay that low...Maybe consider raising your calorie limit by 100-200 calories? It'll give you an additional snack during the day that could help you feel satisfied.

    Adding in cardio exercise will be a huge help, too. Things like running, jogging, jump rope, aerobics, swimming, even walking will help burn calories. Strength training is important too, to help with body composition. All activity burns calories, so the more you can add to your day, the more you'll be able to eat while still sitting at a calorie deficit.
  • S4Lyons
    S4Lyons Posts: 147 Member
    Space out your meals
  • kmsoucy457
    kmsoucy457 Posts: 237 Member
    Just a note: 1200 is aggressive no matter your current height/weight. As a 5'3" female with sedentary settings (I exercise but have a desk job), 1200 calories gives me a mere .8lb/wk loss, so I need to bust my *kitten* in step class just to have a slice of cake. If you are taller or your job is active, do adjust those cals up a bit! If you are shorter and really need to see a few lbs come off quick (which I need for sheer personal motivation), then you might be stuck suffering :/ with me :) ...hey sorry, but misery loves company.
    Regular exercise of any kind will slowly but surely raise your energy levels, but getting through the first couple weeks will be grueling.
    Also: you aren't getting enough sleep at night. I'm sure you know this, and there is probably no way around it, but that is definitely going to affect your energy level.
    A few low-cal but filling foods that work for me:
    raw or blanched carrots or broccoli (not much energy, but it fills you up)
    hard boiled egg (protein packed for 80 calories *kapow*)
    pistachios in the shell (they take longer to eat that way)
    yogurt with berries
    steel cut oatmeal (sticks to your ribs, and unlike traditional oats keeps well when you make a big batch to last days)
    hope this helps!
  • carrierose79
    carrierose79 Posts: 8 Member
    Thank you to everyone. all this advice gives me some perspective.
    My first job is physical. I work as a package handler at UPS for 4 hours every morning and then I sit at a desk job for the next 6. I workout 3x a week (C25K) & walk the trails on the weekend.
    40 years old and 5`4
  • mparketon
    mparketon Posts: 2 Member
    carrierose79 wrote: »
    Thank you to everyone. all this advice gives me some perspective.
    My first job is physical. I work as a package handler at UPS for 4 hours every morning and then I sit at a desk job for the next 6. I workout 3x a week (C25K) & walk the trails on the weekend.
    40 years old and 5`4

    Based on this 1200 is too low. Do you have a fit bit, misfit, etc. This will help you see how much exercise you are doing just by working. Adjust your intake from there. A 500 calorie deficit from your BMW is all you need to start with.
  • carrierose79
    carrierose79 Posts: 8 Member
    :)

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