Tips on adjusting to 1200 calories per day?
Replies
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MamaBirdBoss wrote: »She's 5'3" and 149lbs. She can weight lift all day, but she isn't going to see anything but slightly smaller dimensions for that. Recomping at 5'10" would make total sense at that weight, but not at 5'3".
wut??????0 -
MamaBirdBoss wrote: »She's 5'3" and 149lbs. She can weight lift all day, but she isn't going to see anything but slightly smaller dimensions for that. Recomping at 5'10" would make total sense at that weight, but not at 5'3".
wut??????
Unless you're doing SERIOUS fitness-model level training, you will remain looking fluffy at 5'3" and 149lbs. The inches matter more than you might think. I would be fluffy without SERIOUS, SERIOUS training at that weight, and I'm 3" taller. I don't care to spend 5 hours a week weight training. I just don't. So I'm not recomping until I'm way lighter than that.0 -
Me at 5'6", to get a 6 pack @ three hours a week, lifting for bulk, I have to be 123lbs with clothes on.0
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MamaBirdBoss wrote: »Me at 5'6", to get a 6 pack @ three hours a week, lifting for bulk, I have to be 123lbs with clothes on.
I have no interest in recomping anyway. I'd just like to be lighter. I get that I'm fat now.0 -
losingitseattle wrote: »I would encourage you to check out this link and calculate your TDEE and understand what that is.
http://www.freedieting.com/tools/calorie_calculator.htm
So many people think that cutting calories to an amount that is lower is the answer but if you are already hungry, then is that really the answer? Cutting the calories more to a point that is not healthy physically or emotionally is not going to be a habit you will stick to. Also, if you teach your metabolism that you are going to give it the bare bones amount, it will adjust to manage energy on that amount.
I am going to be unpopular for saying this, but if you have push back on the weighing the food idea, I respect that. One of my BFF's is a psychologist and she specializes in eating disorders. She says MFP is not the healthiest place for anyone with ED tendencies. As you mentioned, your roommates have already intervened and it's also not practical to tote a scale around. But you could consider learning the visuals of how much is what - that would help.
http://www.healthyeating.org/Portals/0/Documents/Schools/Parent Ed/Portion_Sizes_Serving_Chart.pdf
Some folks have mentioned adding strength training. If you can't afford a gym that would supply heavier weights, you can use body weight exercises and also resistance bands (<$20 on Amazon) to activate your muscles in a greater way than you do just walking. Walking is great but you will want to elevate your heart rate at least 15-20 minutes a day to a point where you are aware you are working and you have to take breaths between every few words if you were talking.
I am also a big believer in BF% over scale weight. I will add I am a fitness instructor for the past 10 years and for what I weigh now, I am 5-7 lbs heavier but with same measurements and clothing size at a BF% between 21-22%. That's what adding muscle mass will do for you. Also revs your metabolism. I eat between 1800-2000 calories a day at my exercise levels and try to stay 15% below my TDEE. I have lost 5.5 lbs very slowly (over 12 weeks) but have a goal to preserve muscle mass. I tell you this because everyone on here will have a different opinion of how YOU should get there. But it's really a process over years of educating yourself as to what works, what doesn't. I started WW at age 12 and I am now 45. I've always been in a healthy weight range for my height (at both ends of the range!) but because of my genetics, it's taken constant vigilance. I will always have to track and exercise to some degree because that works for me. You need to find what works for you.
Some websites I like are:
www.eatmore2weighless.com
www.girlsgonestrong.com
Educate yourself and you will win at this in the long term.
I can't tell what my TDEE is because I don't exercise for the sake of it. I walk a bit, but according to other posters it's not enough to be considered activity. If I called myself sedentary, my TDEE would be 1700 calories, and to lose weight I'd be eating around 1200.0 -
malavika413 wrote: »MamaBirdBoss wrote: »Me at 5'6", to get a 6 pack @ three hours a week, lifting for bulk, I have to be 123lbs with clothes on.
I have no interest in recomping anyway. I'd just like to be lighter. I get that I'm fat now.
You're not fat at all. You're just very, very slightly overweight.
The advantage to recomping is that all your activities count for more. If you weigh 130lbs and run a mile versus 120lbs and run a mile, you burn more calories heavier. So that means you get to eat more. If you can be the EXACT SAME size and 130lbs versus 120lbs, you usually would look better at the heavier weight because muscle looks less "fluffy," as you say...and then it's easier to maintain.
But...a lot of guys just have NO frame of reference for shorter women's heights and corresponding builds and start telling women to try to shift from fat to muscle while maintaining about the same weight for a better look at a much higher weight than is practical for women.
I hope that makes sense!0 -
MamaBirdBoss wrote: »malavika413 wrote: »MamaBirdBoss wrote: »Me at 5'6", to get a 6 pack @ three hours a week, lifting for bulk, I have to be 123lbs with clothes on.
I have no interest in recomping anyway. I'd just like to be lighter. I get that I'm fat now.
You're not fat at all. You're just very, very slightly overweight.
The advantage to recomping is that all your activities count for more. If you weigh 130lbs and run a mile versus 120lbs and run a mile, you burn more calories heavier. So that means you get to eat more. If you can be the EXACT SAME size and 130lbs versus 120lbs, you usually would look better at the heavier weight because muscle looks less "fluffy," as you say...and then it's easier to maintain.
But...a lot of guys just have NO frame of reference for shorter women's heights and corresponding builds and start telling women to try to shift from fat to muscle while maintaining about the same weight for a better look at a much higher weight than is practical for women.
I hope that makes sense!
I'm over ten pounds overweight, much more than that since I have a medium frame. I'd call that fat.
I don't know how I feel about recomping. I'll see how I feel about myself at 115.0 -
Here's an example: http://community.myfitnesspal.com/en/discussion/1272415
Look much more lean. Same weight at beginning an end.0 -
MamaBirdBoss wrote: »Here's an example: http://community.myfitnesspal.com/en/discussion/1272415
Look much more lean. Same weight at beginning an end.
I mean, I know all about the benefits and stuff. I just don't know if it's something I want to do for myself. Lifting heavy requires funds I don't have and energy I don't have.0 -
You can also scroll down to the 5'4" lady at 130lbs:
http://community.myfitnesspal.com/en/discussion/1385256/advice-for-body-recomposition-ladies0 -
malavika413 wrote: »MamaBirdBoss wrote: »Here's an example: http://community.myfitnesspal.com/en/discussion/1272415
Look much more lean. Same weight at beginning an end.
I mean, I know all about the benefits and stuff. I just don't know if it's something I want to do for myself. Lifting heavy requires funds I don't have and energy I don't have.
As you get more fit, you'll get more energy. Exercise GIVES energy in the long run.
Funds--you should have a campus gym!0 -
I'm waiting until 125 to figure out how much and when I want to recomp, myself. Time investment is definitely a consideration!
I really need to do an hour a week of real cardio and at least an hour a week of strength training for health. I might just see how far that will get me.
I'm trying to get through the 30-day shred right now so I can handle the lowest level of FitnessRum.com. Both are on youtube. They have small handweights + bodyweight, and that's it. I'm hoping I can do "real lifting" after. We'll see if my joints strengthen up and stabilize.0 -
Maybe a ketogenic diet would be good for you0
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I just looked through my diary since I've had plenty of 1200 cal days (even though my TDEE is 1530). It was interesting to notice that on most of those days I had some thing with ground turkey in it: chili, meatballs, etc... I also had little to no snacks on those 1200 cal days, but three square meals. I think it is doable as a diet plan with well planned satiating meals.
Here's one of my low cal days:
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erinleggett12 wrote: »Maybe a ketogenic diet would be good for you
I barely eat meat, so I don't think that would be a good option.0 -
I just looked through my diary since I've had plenty of 1200 cal days (even though my TDEE is 1530). It was interesting to notice that on most of those days I had some thing with ground turkey in it: chili, meatballs, etc... I also had little to no snacks on those 1200 cal days, but three square meals. I think it is doable as a diet plan with well planned satiating meals.
Is ground chicken a thing? It's pretty much the only meat I eat, turkey makes me sick.0 -
malavika413 wrote: »I just looked through my diary since I've had plenty of 1200 cal days (even though my TDEE is 1530). It was interesting to notice that on most of those days I had some thing with ground turkey in it: chili, meatballs, etc... I also had little to no snacks on those 1200 cal days, but three square meals. I think it is doable as a diet plan with well planned satiating meals.
Is ground chicken a thing? It's pretty much the only meat I eat, turkey makes me sick.
I eat mostly chicken, if you check out my diary!0 -
MamaBirdBoss wrote: »She's 5'3" and 149lbs. She can weight lift all day, but she isn't going to see anything but slightly smaller dimensions for that. Recomping at 5'10" would make total sense at that weight, but not at 5'3".
wut??????
I agree with MamaBirdBoss. It's too soon for recomp.
This bodybuilder is 5'3" and 140 lb according to her profile. 9lbs less than OP right now. There is nothing wrong with looking like this (it's pretty badass, actually) but I assume if the OP wanted to be this size, she'd have mentioned it.
http://www.girlswithmuscle.com/265104/Cathy-LeFrancois0 -
MakePeasNotWar wrote: »MamaBirdBoss wrote: »She's 5'3" and 149lbs. She can weight lift all day, but she isn't going to see anything but slightly smaller dimensions for that. Recomping at 5'10" would make total sense at that weight, but not at 5'3".
wut??????
I agree with MamaBirdBoss. It's too soon for recomp.
This bodybuilder is 5'3" and 140 lb according to her profile. 9lbs less than OP right now. There is nothing wrong with looking like this (it's pretty badass, actually) but I assume if the OP wanted to be this size, she'd have mentioned it.
http://www.girlswithmuscle.com/265104/Cathy-LeFrancois
Nope, that's not my goal at all. I just want to look thin enough for a two piece bathing suit.0 -
malavika413 wrote: »MakePeasNotWar wrote: »MamaBirdBoss wrote: »She's 5'3" and 149lbs. She can weight lift all day, but she isn't going to see anything but slightly smaller dimensions for that. Recomping at 5'10" would make total sense at that weight, but not at 5'3".
wut??????
I agree with MamaBirdBoss. It's too soon for recomp.
This bodybuilder is 5'3" and 140 lb according to her profile. 9lbs less than OP right now. There is nothing wrong with looking like this (it's pretty badass, actually) but I assume if the OP wanted to be this size, she'd have mentioned it.
http://www.girlswithmuscle.com/265104/Cathy-LeFrancois
Nope, that's not my goal at all. I just want to look thin enough for a two piece bathing suit.
Yeah, try Couch 2 5k C25k app to start with. That will get you a way better burn! 0 -
I eat around 1200 a day and im rarely hungry. Im not as active as you walking wise and im a lot taller and heavier but i work standing and walking all day for 8-12 hours and am currently renovating a house as my side job so i listed myself as lightly active and i dont really log my exercise unless it was something completely out of the ordinary since i dont do a lot right now.
My diary is only open to friends but feel free to add me and take a look. I dont spend a lot of money but i eat healthy filling foods. Weighing is essential for me. I could not estimate what i have been eating. I also now eat from a large pasta bowl rather than a plate. It is completely full so i feel like ive got a lot of food but i dont. It would look tiny on a big plate. Start weighing and you may learn a few things about portion sizes and by the time you are back eating college food, you will have a good idea of what you should be seeing on your plate.0 -
Still standing by my comment that MFP is not a good place for folks with ED's generally speaking. Straight from a psychologist who treats ED's all day long.
Recommending BF% as a measure because if you go only by scale weight you end up skinny fat. See it every day at the gym I work at. I didn't recommend a BF scale by the way. Just a BF measure. Hydostatic and BodPod are what I do with follow up on calipers. I've seen women at "goal weight" with 31% BF. Might be fine in your 20's but as you age you will wish you focused on muscle mass a bit more.
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malavika413 wrote: »MakePeasNotWar wrote: »MamaBirdBoss wrote: »She's 5'3" and 149lbs. She can weight lift all day, but she isn't going to see anything but slightly smaller dimensions for that. Recomping at 5'10" would make total sense at that weight, but not at 5'3".
wut??????
I agree with MamaBirdBoss. It's too soon for recomp.
This bodybuilder is 5'3" and 140 lb according to her profile. 9lbs less than OP right now. There is nothing wrong with looking like this (it's pretty badass, actually) but I assume if the OP wanted to be this size, she'd have mentioned it.
http://www.girlswithmuscle.com/265104/Cathy-LeFrancois
Nope, that's not my goal at all. I just want to look thin enough for a two piece bathing suit.
And like I said, that may not come from cutting to low calories. You could become just a smaller version of what you are now (your BF% would still be the same).
I personally would rather pass the BF% / Mirror Test / Tape Measure Test vs. a number on a scale that no one knows but me test......but that's me.0 -
Before you drop to 1200 cal try this for a week.
Tell your house mates it's nothing to do with them so their concern is sweet but comments not required.
Plate up what you would normally eat just 'eyeballing' the measures write it down, then actually weigh it all. Keep a diary for at least a week do it with everything! Oils sauce drinks and then add up the difference, you will be gobsmacked at the difference . Be brtally honest. It is all down to guestimating your food. You won't loose until you log! Xx good luck0 -
Oh hey, another thing that some people find is that doing interval training, with spurts of intensity, leads to less hungriness than longer sessions of cardio at a steady, lower rate of intensity. Strength training is good too, and will help keep you from losing lean mass, especially if you increase your protein intake.
Good luck! I have had some days where my appetite is so intense I want to eat everything in sight. If nothing else works, I try to go somewhere that I'll be busy and distracted, like a library, or a mall walk.
Don't be discouraged. You can do this. It can be a process to find out what habits you need to change, and how to trick yourself into doing it.0 -
When I run your TDEE with little exercise/sedentary, it has you at Fat Loss calories of 1360. It says your extreme fat loss is 1192 calories. Also recommends you are not a person who should use the "extreme fat loss" method.
But back to your original question of how do you do a 1200 calorie diet since it sounds like you are wanting to go that route...
Good quality calories with a balance of protein, fat and carbs. Very little room to eat anything but quality when you are at 1200 calories a day on a regular basis. It's not a fancy answer.
And educate yourself on how the body works, uses calories, builds muscle. That freedieting site has very sound advice. And I know you are focused on summer and fitting into a two piece but I would encourage you to start focusing longer term on your health. The habits and things you do in your 20's will effect you later.
Good luck.0 -
Make sure you eat on a regular schedule like exactly every 3 hrs.. and water drink alot water in between0
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losingitseattle wrote: »Still standing by my comment that MFP is not a good place for folks with ED's generally speaking. Straight from a psychologist who treats ED's all day long.
Recommending BF% as a measure because if you go only by scale weight you end up skinny fat. See it every day at the gym I work at. I didn't recommend a BF scale by the way. Just a BF measure. Hydostatic and BodPod are what I do with follow up on calipers. I've seen women at "goal weight" with 31% BF. Might be fine in your 20's but as you age you will wish you focused on muscle mass a bit more.
What's wrong with you??? She doesn't have an ED. Geez.
Also, she's medically overweight. Quit telling her that she can lift weights into a beach bod. It's not possible at her height.
OP, you're fine. Do Couch 2 5K until you're at 120-130lbs, then decide on what to do next.0 -
lithezebra wrote: »Oh hey, another thing that some people find is that doing interval training, with spurts of intensity, leads to less hungriness than longer sessions of cardio at a steady, lower rate of intensity. Strength training is good too, and will help keep you from losing lean mass, especially if you increase your protein intake.
Good luck! I have had some days where my appetite is so intense I want to eat everything in sight. If nothing else works, I try to go somewhere that I'll be busy and distracted, like a library, or a mall walk.
Don't be discouraged. You can do this. It can be a process to find out what habits you need to change, and how to trick yourself into doing it.
I kinda hate steady-state cardio, personally, or rather it now hates me, so I mostly do interval training and circuits myself. I find them generally more enjoyable. But C25k is very approachable for people without terrible joints.0 -
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