1,200 Calorie Diet
cgarcia_0914
Posts: 16 Member
Soooo, I wonder if I stick to 1,200 cal daily intake...no matter WHAT I eat, if it's still possible to lose weight? I'm so in desperate need to lose 20 lbs in 4 months, but I can't help but LOVE food!! 
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Replies
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All you need to do to lose weight is eat less calories than your body burns. However, unless you are particularly short, 1200 seems low.
People who choose a too aggressive goal tend to either give up and binge or gain all their weight, plus more, back.3 -
I got 1,200 off of my start up questions with this app. It's so hard, I'm on day 2..yesterday I was well over -1,500!!
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Generally, you should .5 lbs per week for every 25 lbs you need to lose.
If you just want to lose 20lbs, set your goal to .5 lbs per week3 -
Also, my problem is I have insomnia and tend to eat while I'm up. I firmly believe this is where all my weight gain comes from. I need more motivation!1
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I eat 1200 a day. It doesn't matter what you eat, but paleoish food tends to give you more volume for the calories. Processed foods and sugar makes you more hungry, try to cut them out.
I am down 20lbs since May 1st, it is possible. You just have to log accurately and make sure you are drinking enough water.
Check out r/1200isplenty on Reddit.com for recipe ideas.5 -
Do forget you get to eat back your exercise calories. So if you eat 1500, just burn 300 by walking or whatever.3
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Studies have shown that not getting enough sleep can make you eat more. So take some melatonin and try for 7 to 8 hrs of sleep. You can do it!2
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Magnesium Citrate, Glycine, Melatonin all help with sleep4
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I began a 1200 cal regime three days ago. I am measuring and weighing my foods and making better choices of what I eat. I was also a night snacker. My job is very demanding and as a result, I was forgetting to take breaks, lunch. Would come home at the end of the day and eat supper, then, to destress I watch TV. Bad combination. Reality is, I believe when alot of us are hungry we gravitate to the food choices that make us happy and fulfilled. I advocate self care on a daily basis at work...I was negecting it myself when it came to eating. Back to basics, journal what you are thinking when you eat at night or when you wake up...I am sure you will be able to figure out exactly where the attachment is and then find a healthy replacement to perhaps an unhealthy unconcious coping mechanism (eating at night and the insomnia). Also....jrulo 16 makes a very insiteful statement about sugar, processed foods and nessessary intake of water. You can do this!6
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One of the start up questions was how much you want to lose per week. This is not a good question because your goal could and should be based on how much you have to lose. Most people will go for the max, and women will then normally end up with 1200 calories. You have noticed that 1200 is too low for you and that you end up on 1500. This makes me think that you should set at slower weight loss goal. 1500 will most likely make you lose weight (unless you are very tiny to begin with). 1% of you total body weight per week is a reasonable goal.
Your time limited goal may be setting you up for failure. Your body can only use up a certain amount of fat per day, and it will react to what you do to it. If you have a gentle calorie deficit, it will use up the reserves without you even noticing it (except from what you see on the scales and feel from your clothes). If you starve yourself (or just undereat/deprive yourself), you won't feel good, and you won't lose faster, but you will react to the undereating by overeating later. Desperation has no place in a weight loss plan. Patience is important, because weight loss is slow. Your body will do what it can, but no more. 20 lbs in 4 months can be possible and realistic, but what happens if you don't reach that goal? Would any loss have been in vain? Who cares about what you weigh now, who will know how much you have lost?
Another problem is that you think love of food is linked to overeating (eating at higher than maintenance). It's not. That is just food abuse. You may be experiencing a higher wanting for food than normal, but your liking is most probably like anybody's. You can (and should) love food and lose and maintain weight. Instead of eating in a way that harms you, find another way of eating that you like, but doesn't harm you. It's more often than not, about small adjustments of current diet/eating pattern. Small adjustments are easier to stick to. But you need to stick to them for this thing to work.
Eating has no impact on weight gain if it doesn't make you eat more calories than you burn, but eating in the middle of the night does make you more awake and feeds the habit of night eating. You don't need motivation. You just need to stay in bed when you are in bed. Find techniques to wind down before bedtime. Plan your meals better using a more suitable calorie allotment. And trust the process.8 -
Studies have shown that not getting enough sleep can make you eat more. So take some melatonin and try for 7 to 8 hrs of sleep. You can do it!
This is a good idea. Another thing you can do is save some calories for the night time when you're going to be up so you don't eat over your goal.
As for the goal of 1200, I agree with the first poster that it's not sustainable for everybody. I'm personally 5'2 and 150 lbs, wanting to lose another 30-ish and I lose a pound a week on about 1550-1600 plus most of my exercise calories.2 -
Several things. 1200 is generally low unless you are short. Aim for 1 lb a week if you really want to lose the weight. That's as aggressive as you want to get unless you're really obese. You don't have to lose just .5 lb, that's silly. Go to bed and get rest. It prevents binging and helps regulate hormones for weight loss. One day of 1500 won't throw off your week average dramatically. It's a marathon not a sprint. No one cares that the winner of a race slowed down for one mile back on Mile 2.
Do not follow the advice about excercising back your calories. That's horrible advice. It gives you the wrong mentality that you can just burn off your indulgences real quick which you can't. It takes a lot of exertion to burn 300 calories and it would take a hell of a lot of walking to burn 300 calories. You're likely to greatly overestimate your calories burned exercising and most equipment is wrong in telling calories burned. Do not follow that. Just do your routine and move foward
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What you eat wont matter if your only goal is to lose weight. From that perspective, 1200 cal of refined sugar is the same as 1200 calories of prime rib. If its less than your daily expenditure, you will lose.
For any duration of more than a few days, you should consider the nutrient value of what you are eating, to sustain your health. There are core, basic, minimal levels of certain nutrients that your body needs, or things like hormone production, metabolism, and cell regeneration will suffer. That is why things like RDAs exist ...0 -
cgarcia_0914 wrote: »Soooo, I wonder if I stick to 1,200 cal daily intake...no matter WHAT I eat, if it's still possible to lose weight? I'm so in desperate need to lose 20 lbs in 4 months, but I can't help but LOVE food!!
Hi. Just to put the amount of weight you want to lose in that time frame into perspective for you.
1lb of fat = 3500 calories
To lose 1lb of fat a week (approximately as some weight you lose will always be muscle mass as well, however if you exercise and eat a high protein diet while not losing weight too fast you can minimise the fat:muscle weight loss ratio in favour of fat and less muscle loss) you need to eat 500 calories less than your TDEE a day (1lb of fat =3500, 500 X 7 days = 3500 calories) as when you eat less than your TDEE your body turns to energy stores (fat and muscle) for it's energy and burns them up.
To lose 20 lbs you would need to burn 70,000 calories (3500 X 20lbs). Over 4 months (wit averaging of 30 days per month) that is a deficit needed (eating under your TDEE) of 583 calories per day (70,000 divided by 120 days). Depending on what your TDEE 1200 calories a day may very well get you to your goal in time.
To work out your TDEE use this:
http://www.fitnessfrog.com/calculators/tdee-calculator.html
Be very honest about your activity level when inputting your stats to get as accurate a TDEE as possible.
The problem here is motivation and sticking to your calorie goals. When it comes to weight loss you have to stop making excuses, yes you may love food. But you won't reach your goal unless you make sacrifices. That does not however mean you need to eat a miserable diet that you hate. just try to find low calorie foods you like.
Good luck.
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for weight loss, no, it doesnt matter.
however, for nutrition and satiety, what you do eat DOES matter.
ie: I can have a breakfast of fruit, eggs, and an english muffin or toast @under 300 cals. i could eat a candy bar for the same. but which will keep me fuller longer, and give my body the nutrition it needs?3 -
Although a calorie is a calorie, quality matters in terms of feeling satisfied, maintenance and overall health. I go for protein, full fat and fiber. These will help me stay full on 1200 calories. I cycle my calories most days I eat 1200, I have a day I eat low at 1000 then one day I eat at 1500. I can stay full on 1200 if I eat right, if I eat mostly carbs which I do on occasion I am hungrier and have a hard time staying at 1200. This I finally learned in my 28 days counting calories.
So lesson learned for me that a calorie is not a calorie in terms of long haul weight loss.2 -
Thank you everyone for your comments and encouragement. My soul purpose of losing weight right now is because I'm 32, 5'5 171lbs, type 2 diabetic, and trying to get pregnant! My 20 lb goal is doctor's orders, 4 months has to do with planning my pregnancy. I've been diabetic for 11 years and have always battled with weight. The only time I was faithful to walking and an eating plan was with my first pregnancy in 2010. I'm hoping this app will help me with accountability, seeing the "red" will help me back off of wanting to eat more. I'm so new to "healthy" in general! 1
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Did you choose to lose 2lb per week? If yes, go for 1lb per week instead.cgarcia_0914 wrote: »I got 1,200 off of my start up questions with this app. It's so hard, I'm on day 2..yesterday I was well over -1,500!!
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I eat around 1500, but burn 300 a day. Therefore my net calories are always 1200 or close.2
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I began on April 1st - not quite 4 months ago. I have been on 1200 calories a day - and have stuck to that (with a couple of exceptions...). As of today - I have lost 22 lbs. I have 10 more to go - which I think may go more slowly.
But my point is - it IS possible for you to do it...1200 calories/day is really not so horrible.1 -
When I was doing 1200 calories, I ate 5 or 6 times a day. A piece of Nature's Own Whitewheat bread topped with a pouch of Starkist tuna is only 125 calories. That's just an example of one meal. I tried to keep two main meals under 300 calories and the others between 125 and 200 calories. It kept me from getting too hungry and failing. I still like to eat smaller meals but I can splurge more on my walk and swim days. On good exercise days I can eat 2,000 calories and remain in a deficit so don't let anyone tell you that exercise doesn't matter.
I love my carbs like bread and also my occasional sweets but I am not diabetic. You might consider checking out the LCHF group. A diet low in carbs and high in fats helps a lot of people lose weight while bringing down their A1C numbers.2 -
Oh my gosh 1,200 calories seems extremely low. You need to figure your BMR (The amount of calories your body burns just from being alive.) Your BMR should be the MIN amount of daily calories you consume. Going under your BMR repeatedly puts your health at risk & slows your metabolism.
To calculate BMR for Women
655 + (4.35 X weight in pounds)
+ (4.7 X height in inches)
- (4.7 X age)
= BMR
Take that total (BMR) and multiply by your activity level
1.37 lightly active 1-3x's per week exercise
1.55 moderate active 3-5x's per week exercise
This will give you total calories to eat per day3 -
Ive been eating around 1200 for awhile now and Ive lost 103 pounds...so it does work
everyone is different though, every body is different. 2 -
You could literally eat 1200 calories of Twinkies and bacon every day and lose weight. HOWEVER, you will be hungry, tired, and probably cranky, just because you can't get much of them for 1200 calories. If you want to keep your calories that low, you will want to focus on foods that will help you to feel satisfied...generally this will include lean proteins and veggies high in fiber. Please understand, I'm not saying not to eat Twinkies or bacon, though!1
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It helps me to eat smaller amounts more often: http://www.myfitnesspal.com/food/diary/CoachJen711
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ninjachicken4000 wrote: »To work out your TDEE use this:
http://www.fitnessfrog.com/calculators/tdee-calculator.html
Thank you, Ninjachick! I used this and found that according to this site, I had my calories set too low. I believe them. I've been So Hungry! I changed my total calories to 1339.1 -
20 pounds in 4 months is only a pound per week...don't go all the way down to 1200 if you don't have to (although 1200 is a pound a week for me, Shorty McShortpants) especially if it is to get pregnant, you want to be as healthy as possible when you do 1
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jvhealthy2012 wrote: »To calculate BMR for Women
655 + (4.35 X weight in pounds)
+ (4.7 X height in inches)
- (4.7 X age)
= BMR
Take that total (BMR) and multiply by your activity level
1.37 lightly active 1-3x's per week exercise
1.55 moderate active 3-5x's per week exercise
This will give you total calories to eat per day
Using your calculations, I think I can have between 1111 (least) and 1500 calories (most) daily.0 -
jvhealthy2012 wrote: »Oh my gosh 1,200 calories seems extremely low. You need to figure your BMR (The amount of calories your body burns just from being alive.) Your BMR should be the MIN amount of daily calories you consume. Going under your BMR repeatedly puts your health at risk & slows your metabolism.
To calculate BMR for Women
655 + (4.35 X weight in pounds)
+ (4.7 X height in inches)
- (4.7 X age)
= BMR
Take that total (BMR) and multiply by your activity level
1.37 lightly active 1-3x's per week exercise
1.55 moderate active 3-5x's per week exercise
This will give you total calories to eat per day
If I did the calculations right, my cal intake can be 1600/day give or take 5 calories Lol But I feel like that's alot for me right now, I'm gna do 1200/week then 1600/week while still walking an hour day & see how that goes. I'll keep my progress logged. Thank you for your help!0 -
ninjachicken4000 wrote: »cgarcia_0914 wrote: »Soooo, I wonder if I stick to 1,200 cal daily intake...no matter WHAT I eat, if it's still possible to lose weight? I'm so in desperate need to lose 20 lbs in 4 months, but I can't help but LOVE food!!
Hi. Just to put the amount of weight you want to lose in that time frame into perspective for you.
1lb of fat = 3500 calories
To lose 1lb of fat a week (approximately as some weight you lose will always be muscle mass as well, however if you exercise and eat a high protein diet while not losing weight too fast you can minimise the fat:muscle weight loss ratio in favour of fat and less muscle loss) you need to eat 500 calories less than your TDEE a day (1lb of fat =3500, 500 X 7 days = 3500 calories) as when you eat less than your TDEE your body turns to energy stores (fat and muscle) for it's energy and burns them up.
To lose 20 lbs you would need to burn 70,000 calories (3500 X 20lbs). Over 4 months (wit averaging of 30 days per month) that is a deficit needed (eating under your TDEE) of 583 calories per day (70,000 divided by 120 days). Depending on what your TDEE 1200 calories a day may very well get you to your goal in time.
To work out your TDEE use this:
http://www.fitnessfrog.com/calculators/tdee-calculator.html
Be very honest about your activity level when inputting your stats to get as accurate a TDEE as possible.
The problem here is motivation and sticking to your calorie goals. When it comes to weight loss you have to stop making excuses, yes you may love food. But you won't reach your goal unless you make sacrifices. That does not however mean you need to eat a miserable diet that you hate. just try to find low calorie foods you like.
Good luck.
Thanks. My TDEE is 1858, but I feel like that's too much for me right now. Someone else had mentioned calculating my BMR? So I did that and got 1608 cal/daily, even that seems like too much for me. But I'm all new to this so I'm gna do 1200/day for 1 week, then 1600/day the next week, all while still walking for an hour a day and 60 squats, see how that goes. I'll keep my progress logged & hopefully I'll see results! Thank you again for your help!0
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