How do you stick to your calorie goal?
kittyebony
Posts: 35 Member
Over the past two weeks I've been eating significantly more than usual (generally eating around 1500-1800 calories when I should be eating 1200) and it's become a habit.
I'd really like to change that habit immediately.
Making sensible meals, even while at home, can be kind of tough, and I often end up grazing all day instead of sitting down to a meal.
What are some good tips that help you to stick to your calorie goal?
I'd really like to change that habit immediately.
Making sensible meals, even while at home, can be kind of tough, and I often end up grazing all day instead of sitting down to a meal.
What are some good tips that help you to stick to your calorie goal?
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Replies
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Eat all meals and snacks sitting down at the table with a plate. Food is for nourishment so when you are eating be aware of your food and how you feel. Stop grazing.0
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⏳⌛️⏱⏲⏰0
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Following. I have been eating way too much lately and can't stop.0
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In my best Yoda voice: There is no can or can't, only do or don't. Or whoever said it. Something like that.0
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Plan ahead.0
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Willpower. If you want to reach the goal bad enough you will stop eating when you reach the daily limit.0
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Kimberly_Harper wrote: »Plan ahead.
This. Before bed, I break open MFP and plan the next days meals from first to last, then stick to it.0 -
Pre-log.0
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Choosing an appropriate calorie goal is key to sticking to it. For many (if not most) women, 1200 is an unnecessarily low calorie goal, which makes adhering to it difficult.0
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kittyebony wrote: »⏳⌛️⏱⏲⏰
^sounds good to me.
And I don't know why you are limiting yourself to 1200 calories 0 -
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Plan plan plan. Once a week I plan all our dinners and then shop for those ingredients. So if my calendar says tonight is chicken, then that's what I make.
I also prelog the whole day's meals and snacks ahead of time. Breakfast and lunch tend to be the same or similar meals most days any way. Sure, sometimes I prelog a meal and then change my mind. No biggie. I adjust and move on.0 -
I make my calorie goal not so aggressive. When my calorie goal is 1500 I'm more likely to end up in a binge. When my calories goal is 1800 It's easier for me to stay in that deficit and I don't binge.0
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Asher_Ethan wrote: »I make my calorie goal not so aggressive. When my calorie goal is 1500 I'm more likely to end up in a binge. When my calories goal is 1800 It's easier for me to stay in that deficit and I don't binge.
This^
Because 1200 is MFP's minimum, it's very likely you will still lose at 1500 or even 1800. Check out your TDEE (maintenance)....and just make sure you are under that: http://scoobysworkshop.com/calorie-calculator/
It's so important to be consistent. Don't beat yourself up over going above 1200....1500 will still be progress.0 -
Ready2Rock206 wrote: »
My BMR is about 1500, if I eat 1200 calories/day I'll burn about 300 calories/day leaving me with a net 3,500 calories burned/week, meaning I'll burn 1 pound/week that way garaunteed. I'd actually like to lose 2 pounds/week, but 1200's a start. I've lost weight on a diet with far fewer calories than this, just can't seem to get back into that mindset lately.
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kittyebony wrote: »
My BMR is about 1500, if I eat 1200 calories/day I'll burn about 300 calories/day leaving me with a net 3,500 calories burned/week, meaning I'll burn 1 pound/week that way garaunteed. I'd actually like to lose 2 pounds/week, but 1200's a start. I've lost weight on a diet with far fewer calories than this, just can't seem to get back into that mindset lately.
Um? 300/day x 7 days = 2100 (not 3500)
Are you exercising or burning any additional calories at all?0 -
kittyebony wrote: »
My BMR is about 1500, if I eat 1200 calories/day I'll burn about 300 calories/day leaving me with a net 3,500 calories burned/week, meaning I'll burn 1 pound/week that way garaunteed. I'd actually like to lose 2 pounds/week, but 1200's a start. I've lost weight on a diet with far fewer calories than this, just can't seem to get back into that mindset lately.
Um? 300/day x 7 days = 2100 (not 3500)
Are you exercising or burning any additional calories at all?
OP I think you are confused between BMR and TDEE. Your BMR is the calories you need to sustain yourself just by laying in bed all day doing nothing, like if you were in a comma. If 1500 calories is your BMR and not your TDEE, then you are eating far too little assuming you're logging accurately. Like other posters have said pick a calorie goal less aggressive and more sustainable.
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I eat the same things every day, and I don't eat things that I don't buy or make myself when I'm trying to lose.
Following these 2 rules, it's never difficult to stick to whatever my caloric goal is.
There's no real secret; I don't cheat because I choose not to.0 -
Pre-logging my whole day every morning helps me stick to my goal.0
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kittyebony wrote: »
My BMR is about 1500, if I eat 1200 calories/day I'll burn about 300 calories/day leaving me with a net 3,500 calories burned/week, meaning I'll burn 1 pound/week that way garaunteed. I'd actually like to lose 2 pounds/week, but 1200's a start. I've lost weight on a diet with far fewer calories than this, just can't seem to get back into that mindset lately.
Um? 300/day x 7 days = 2100 (not 3500)
Are you exercising or burning any additional calories at all?
OP I think you are confused between BMR and TDEE. Your BMR is the calories you need to sustain yourself just by laying in bed all day doing nothing, like if you were in a comma. If 1500 calories is your BMR and not your TDEE, then you are eating far too little assuming you're logging accurately. Like other posters have said pick a calorie goal less aggressive and more sustainable.
1. Yes, sorry, I did my math wrong (late at night). But it really just proves that 1200 calories a day isn't really that low.
2. Yes, 1500 calories is my BMR, I know exactly what BMR is.
3. Yes, I both exercise and walk between classes (city campus) etc. on the regular.
4. 1200 calories is pretty standard for what health professionals recommend and I've eaten far less than this in the past, not exactly sure what the issue is.
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I'm on 1200 cal and lose 3# a month. Except for this time of year, I do great and pre-log. This time of year I'm drowning in gifts of candy and cookies, parties and dinners. It's so tough that my goal for December has been to maintain. I might eat 1000 calories over one day, then be great for the rest of the week. I didn't change my calories but am happy just to have made it from Thanksgiving to Christmas with a few yummy candy days, a few parties, but no weight gain. I'm also exercising more to help burn off some calories and feel better on "bad" days. I'd recommend you just hold at 1500 then go back to 1200 after the holidays. It's a lot more fun and overall less stressful (now that I know it works that is!).0
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2 pounds per week is probably unrealistic if your BMR is actually 1500. If you're exercising at all, you'd lose weight eating 1500-1800.0
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Split up my meals into 4 a day, Drank more water, soups, cutting down on sugary foods, and eating some protein and carbs in every meal. Body adjusted accordingly after about 1 to 2 weeks. But mostly a mental challenge. You have to want to change for the better. Taking photos, logging regularly, eating in smaller plates at the dinner table and measuring food on a scale can help you stay focused.0
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kittyebony wrote: »kittyebony wrote: »
My BMR is about 1500, if I eat 1200 calories/day I'll burn about 300 calories/day leaving me with a net 3,500 calories burned/week, meaning I'll burn 1 pound/week that way garaunteed. I'd actually like to lose 2 pounds/week, but 1200's a start. I've lost weight on a diet with far fewer calories than this, just can't seem to get back into that mindset lately.
Um? 300/day x 7 days = 2100 (not 3500)
Are you exercising or burning any additional calories at all?
OP I think you are confused between BMR and TDEE. Your BMR is the calories you need to sustain yourself just by laying in bed all day doing nothing, like if you were in a comma. If 1500 calories is your BMR and not your TDEE, then you are eating far too little assuming you're logging accurately. Like other posters have said pick a calorie goal less aggressive and more sustainable.
1. Yes, sorry, I did my math wrong (late at night). But it really just proves that 1200 calories a day isn't really that low.
2. Yes, 1500 calories is my BMR, I know exactly what BMR is.
3. Yes, I both exercise and walk between classes (city campus) etc. on the regular.
4. 1200 calories is pretty standard for what health professionals recommend and I've eaten far less than this in the past, not exactly sure what the issue is.
Well since you posted this, the issue would be that you are having trouble sticking to your calorie goal and eating a few hundred over. Just because you've eaten less in the past doesn't mean 1200 calories should be easy. With a BMR of 1500 calories a day you must be quite tall, I doubt many health professionals would recommend 1200 calories a day for someone of your height and age.
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kittyebony wrote: »kittyebony wrote: »
My BMR is about 1500, if I eat 1200 calories/day I'll burn about 300 calories/day leaving me with a net 3,500 calories burned/week, meaning I'll burn 1 pound/week that way garaunteed. I'd actually like to lose 2 pounds/week, but 1200's a start. I've lost weight on a diet with far fewer calories than this, just can't seem to get back into that mindset lately.
Um? 300/day x 7 days = 2100 (not 3500)
Are you exercising or burning any additional calories at all?
OP I think you are confused between BMR and TDEE. Your BMR is the calories you need to sustain yourself just by laying in bed all day doing nothing, like if you were in a comma. If 1500 calories is your BMR and not your TDEE, then you are eating far too little assuming you're logging accurately. Like other posters have said pick a calorie goal less aggressive and more sustainable.
1. Yes, sorry, I did my math wrong (late at night). But it really just proves that 1200 calories a day isn't really that low.
2. Yes, 1500 calories is my BMR, I know exactly what BMR is.
3. Yes, I both exercise and walk between classes (city campus) etc. on the regular.
4. 1200 calories is pretty standard for what health professionals recommend and I've eaten far less than this in the past, not exactly sure what the issue is.
You don't know what the issue is... *looks at your first post*
Ok...0
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