I'm hungry. How am I meant to continue this?

stargirl85 wrote:

Its (sic) 1200 calories if I'm aiming for 1 lb loss a week and 1350 if it's half a pound.

If you have so little to lose to get to a healthy weight/BMI, aim for 0.5 lb per week maximum.
1 lb per month would be reasonable.
If you're already at a healthy weight/BMI, it's going to be even harder to lose weight.

At 5'3", a healthy weight range is 105 - 135 lb.
http://www.shapeup.org/bmi/bmi6.pdf

At 30 yo and inactive, that would mean a calorie range of 1206 - 1342 to maintain weight.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html
That calculator from the Baylor College of Medicine will also tell you how many servings of the food groups
you should eat to maintain weight.

To lose weight, cut 250 cal/day from maintenance.

.

I can't exercise ... I don't want to make myself more ill.

You don't need to exercise to lose weight, just eat fewer calories than your body needs to run.
Exercise helps you be healthy, fit, strong, etc., and is essential to maintaining weight loss.
Talk with your doctor about what's reasonable to expect to be able to do (both for exercise & as a weight goal).

.

from September onwards it will be colder and I will probably be cooked meals with more calories and no salads

Or you can tell your caregiver(s) what you want to eat. They work for you, right?
If they're unwilling to follow orders, get new caregivers.
You could also get your doctor to tell their agency to tell them to feed you healthier foods.
Or, eat less of what you're served when it's high-cal or unhealthy.

Aim for high bulk & low calorie.
In summer, gazpacho would be tasty & low-cal. For cooler weather, heat up your vegetable soup.
Salads in any weather, but beware of the high-cal toppings: cheese, regular salad dressing, etc.
Lean proteins work in any season: chicken, trimmed beef or pork, fish, beans, lentils, eggs.
Lotsa vegetables, though go easy on the simple starches (go for yams instead of white potatos, for example -
more nutrition, more fiber, slow carbs).



Helpful links/info:
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants


For a discussion/explanation of healthy macro ranges:
http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html

carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)

For 950 cal/day (that's maintenance - 250), that would be:
carbs 428 - 618 cal (107 - 154 g)
fat 190 - 333 cal (21 - 37 g)
protein 95 - 333 cal (24 - 83 g)

Going higher on the fat & protein will help you feel less hungry for longer.
Try to get the carbs from high-fiber low-cal foods.

When I'm hungry I drink and eat more often. 8-10 cups a water every day and 5-6 small meals are ranging around 200 calories each and spread about 2 to 3 hours apart.

Good Thread... im not hungry because I eat lol... my concern is what to eat....i need satisfying tasy low to.moderate calorie ideas lol