Daily Intake Calories

TeaBea wrote: »

"Healthy" is more than just fruits & vegetables. Are you meeting protein and fat goals? Dietary fat is calorie dense (small portion sizes). Roast your veggies in olive oil. Spread some nut butter on apple slices, sprinkle nuts (or cheese) on a salad. Do you like avocado?

Or eat some "regular" food. Losing weight (and keeping it off) requires lifestyle changes. I eat healthier most of the time, but I eat the occasional fast food meal.

This. Adding in raw veggies is great but I wouldn't dramatically change your diet because it usually isn't sustainable. I didn't change what I eat much to fit MFP. I changed the quantity because I want this to be a lifelong change not a diet.

Split it across 5 meals if you can. Much easier to eat veggies and fruits through out the day instead of trying to get 1200 of healthier foods in one serving.

destinyanneford wrote: »

Love avocados and eat them several times a week most of the time. I do need to increase my protein intake. I do eat regular food (like spaghetti) I just get really full quickly eating anything really. Was curious if others had that issue as well. I didn't notice it until I started tracking what I ate and how much. I guess I'm not coming across clearly.. sometimes it's a challenge to reach 1200 especially when I'm busy unless I do eat convenient less healthy foods. I want this to be a lifelong change not a diet btw, I genuinely love raw veggies etc, always have. Also if anyone can explain for example: if I eat 1200 calories but go to the gym and burn 500 calories MFP says then I have to eat 1700 calories total. Should I be trying to consume that or stay at 1200?

Start with 1200 + 250 (50% of your exercise). It's tough to get reliable calorie burn information.

I would eat back calories because 1200 is a default minimum. Unless you are extremely petite, you chose an aggressive weekly weight loss goal. Very large deficits make it hard for your body to support existing lean muscle mass. Moderate deficits, enough protein, and strength training help to spare lean muscle loss.

There is nothing wrong with convenience foods sometimes, all things in moderation.

destinyanneford wrote: »

Thanks for the tips! 1200 was the recommended calories to lose weight by MFP, I'll try doing as you suggested! (50% of exercise) back if I can (maybe add a protein shake in my diet)! I'm 5'4", 179lbs at this point so I do need to lose at least 40 more pounds. xtina315: good advice! I have been bringing cucumber, avocados, apples, cheese etc to snack on throughout the day, takes a little planning.. Do you feel bloated after eating raw veggies and fruit? I believe that is contributing to the full feeling I get so quickly!

Did you choose 2 pounds a week as your goal? When you choose the most aggressive goal, you get the most aggressive calorie cut. That's how many people wind up with 1,200 calories a day.

Feel free to look at my diary. I'm 5'3", currently at 141 and trying to get to 129.

Sounds like you are doing fine with all honesty.

1200 calories for a relatively sedentary person, eating back about 50% of exercise calories... totally doable.

Switching from previously eating high calorie items that rarely leave you full to low calorie, high nutrition items that do fill you up will surely make it difficult to eat as much as before. But others have mentioned, gotta be sure you get the nutrition you need. This can be easily done by adding some fats to your diet (olive oil for roasting, a little cup of salad dressing you can dip your fork in during a salad, etc) and ensuring you get enough protein... you should be fine.

It is actually common for people to gain weight when not eating breakfast/lunch and not meeting 1200 cal goal. The metabolism slows and body starts storing fats. It is also common for the individual to eat more in one sitting if not eating regular meals. They can still be consuming food, but not enough. adding healthy fats (avocado, peanut nut butters, healthy oils, ect) are great ways to help your body process the vitamins in the veggies/fruits and improve overall body functions while increasing caloric intake. I am not a nutritionisd, but I was treated for an eating disorder, very similar to your described eating habits, and I was able to lose weight and gain energy by eating healthy veggies, fruits, fats, and proteins, while limiting refined sugars and processed carbs. I *HAD* to eat 6 times per day to jump-start my metabolism again. Ex small breakfast, fruit and a fat, small lunch, protein and veggie, small dinner, pre bed "snack" apple/orange/carrots. I would recommend seeing a nutritionist for a personalized meal plan to aid in your quest.