How to go back to low calories

Makoce
Makoce Posts: 938 Member
edited December 4 in Health and Weight Loss
A little background. I lost 70lbs a couple years ago eating 1200 calories. I was maintaining for awhile.
I eventually started lifting and putting on weight. Which the up in calories made me start binging and binging bad. We're talking 7,000 calorie a day binges at my worst.
The plus side? I gained muscle. The bad? I've put back on 50lbs in a VERY short amount of time.
How do I go back to a lower amount of calories like 1200 without being hungry all the time?
Taking it slower is an option. But still, I find it hard to eat less than 2,000 calories. I'm 5'2 so I'm short and probably require a lot less than that.

I want to give up I'm almost back to my starting weight.

Replies

  • SueInAz
    SueInAz Posts: 6,592 Member
    edited October 2016
    The good news is, even if you're close to your starting weight more of it is muscle than before. That helps things.

    Can you lose weight on 2000 calories? Can you up your activity level (i.e. more cardio) to increase your deficit if it doesn't? I'd suggest simply starting there and then lowering your calorie goal by 50 calories per week until you reach your desired calorie goal. That will help you to make the transition slowly and give you time to make the transition easier. Also make sure you're filling up on lower calorie foods like vegetables so you're getting enough bulk to keep your stomach happy while you're lowering calories.

    I'd discourage you from actually lowering your calories as far as 1200. The results from last time should be enough to show you that it's a bad idea if the same thing might happen again once you reach goal or decide you're done. If you're active it's really too low, anyway.
  • maidengirl_
    maidengirl_ Posts: 283 Member
    What may have worked for you then may not work for you now. 1200 cals is a bit low if you are lifting weights. Try eating around 1600 cals.
  • Red_Pill
    Red_Pill Posts: 300 Member
    You're restricting yourself that's why you're binging. Take all the rules you've placed around eating away and just eat when you want and what you want. That doesn't mean eat the whole damn house, rather till your satisfied and still feeling good. After a couple of days you'll noticed you haven't binged. 1200 cals is defo too low as you've gained muscle your metabolism is faster. Tbh I wouldn't stress about numbers until you've kicked the binge eating habit. You look good btw.
  • Makoce
    Makoce Posts: 938 Member
    I know 1200 is too low to be honest but I just feel desperate. Even at 1600 which is what my current MFP goal is set at, I can't seem to hit that low. I'm always 400-1200 or so calories over.
    I do need to learn to kick the binge, yes. But I don't know how. I said I want to get back to 1200 calories but that's far from what I've been eating so I don't see how I've been restricting at all.
  • emilysusana
    emilysusana Posts: 416 Member
    I would say you need to retrain your body to get out of the restriction/binging cycle. I would plan your meals a day in advance based on foods you enjoy and that are healthy and satisfying. Plan snacks, too. But don't count the calories! Do this for awhile even for a week or several weeks, just focusing on eating well, until you're full, without thinking about cutting, cutting, cutting. My guess is this will help you change your feelings about food do you can eventually pay attention to the calories again. I don't think you'll have as much to cut when you feel ready to put calories back into the equation.
  • nosebag1212
    nosebag1212 Posts: 621 Member
    1200 is obviously far too low, set a moderate deficit ~20% of your TDEE
  • Red_Pill
    Red_Pill Posts: 300 Member
    edited October 2016
    Makoce wrote: »
    I know 1200 is too low to be honest but I just feel desperate. Even at 1600 which is what my current MFP goal is set at, I can't seem to hit that low. I'm always 400-1200 or so calories over.
    I do need to learn to kick the binge, yes. But I don't know how. I said I want to get back to 1200 calories but that's far from what I've been eating so I don't see how I've been restricting at all.

    You telling yourself you can only eat "x" amount of cals makes you want to eat more. It's a survival mechanism thing which you've seemed to have activated and it's currently stuck on. You can hustle your way through it and drain your will power daily to meet your calorie goal or just stop thinking about food so much and eat sensibly till satisfaction but let the calories fall where they may. *Until you no longer have the urge to binge.
  • Makoce
    Makoce Posts: 938 Member
    20% of my TDEE is about 1600. But I still find that hard to get to too as I go over every day by a lot.


    And thanks Emily .. I'm far too scared to stop logging though. Which is funny because I'm going over anyway! I might as well try to stop logging for a little bit or at least loosely log to try to get back on track
  • nosebag1212
    nosebag1212 Posts: 621 Member
    Makoce wrote: »
    20% of my TDEE is about 1600. But I still find that hard to get to too as I go over every day by a lot.


    And thanks Emily .. I'm far too scared to stop logging though. Which is funny because I'm going over anyway! I might as well try to stop logging for a little bit or at least loosely log to try to get back on track

    So sticking to 1600 is hard enough already, and you want to drop it to 1200? Sounds like a terrible idea that could lead to an eating disorder
  • Makoce
    Makoce Posts: 938 Member
    edited October 2016
    TR0berts wrote: »
    Makoce wrote: »
    A little background. I lost 70lbs a couple years ago eating 1200 calories. I was maintaining for awhile.
    I eventually started lifting and putting on weight. Which the up in calories made me start binging and binging bad. We're talking 7,000 calorie a day binges at my worst.
    The plus side? I gained muscle. The bad? I've put back on 50lbs in a VERY short amount of time.
    How do I go back to a lower amount of calories like 1200 without being hungry all the time?
    Taking it slower is an option. But still, I find it hard to eat less than 2,000 calories. I'm 5'2 so I'm short and probably require a lot less than that.

    I want to give up I'm almost back to my starting weight.


    Then eat 2000 Calories for a while. Then try cutting down to 18-1900 for a while (if that's a reasonable deficit). Continue cutting down 100-200 Calories every few weeks, provided it's doable for you and you're not overly restricting Calories. Just an idea, if you're finding it hard to drop down more than that now.

    Also, play around with different foods, to see what fills you up and what doesn't.

    Originally what causes me to start binging was I was low carb high fat for awhile. I dropped weight like magic but the second I went back on a normal diet ( or rather 'cheated' once ) it was game over and has been ever since. So I think I do need more carbs than I'm getting. Or I don't know. As carbs is what I binge on.
  • gothchiq
    gothchiq Posts: 4,590 Member
    If you are lifting I don't think 1200 cals is a great idea, and that's coming from ME. I would say to eat a normal (as in MFP recommended) split of protein/carbs/fats except go higher on the protein. I believe that eating 1200 cals would make you lose muscle and that would suck after all your hard work. I would not go below 1500 cals in your place.
  • Makoce
    Makoce Posts: 938 Member
    Well for 2 years I lost weight eating what I want. I was only on low carb for about 8 months to get to goal weight. But I agree with wasn't realistic.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    I'm in the reduce slowly camp. This is more than just needing to lose weight and restrict calories again. You have to tackle the new habits and binges you've developed. I would just work on trying to eat at maintenance for now and minimising the binge behaviour. Experiment with macros and distraction techniques when you do feel like you want to binge. When you get a handle on that you can start reducing calories slowly.

    I think going balls to the wall in any way, whether it's 1200 in desperation or even 1600 for a normal deficit is just triggering more binge and restrict cycles which is deeply unhelpful at this point.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    If losing weight with a 1200 calorie diet resulted in you eventually binging and rebounding perhaps this time try a different approach of a more moderate sustainable deficit over a longer period of time. That way you can retain your muscle gains which otherwise on a 1200 calorie diet with exercise you'd most likely end up erasing.
  • sllm1
    sllm1 Posts: 2,130 Member
    Go MUCH slower. Stick with 1600 and up your exercise when you can. It's not going to happen at 1200, so who cares if it takes you longer at 1600?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited October 2016
    I'd stay start with maintenance without all the binges...you'll likely lose a little weight just doing that...then drop down to a manageable deficit...say 1600 - 1800....1200 is too low for someone who is training...you've worked hard for your muscle mass, why destroy it?
  • jdhcm2006
    jdhcm2006 Posts: 2,254 Member
    I agree with everyone saying reduce slowly. There's no need to be in a rush. If you take things slowly now to get to a feasible deficit, it will only make things easier for you in the long run.
  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    The added muscle and bone is awesome. You don't want to lose that! Don't even think about the approach you used last time.... you have a different body now and it didn't really work long term for you. Love all the advice to start at 2000/day and reduce sloooowly from there. I can tell you from personal experience, the way to beat the binge-restrict cycle is to stop the severe restriction.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I say forget about doing 1200 calories. I don't know how much you weigh, but I'm 147lbs and can NOT do 1200 for long, 4 days is the most I've ever lasted..

    Do you do any cardio? If so, get yourself a fitness tracker and earn some extra calories to eat back. As for binging, the only thing that has worked for me is to keep those foods that i know i can't control out of the house, if they're not in my kitchen then i cant overeat them! Out of sight, out of mind works for me.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited October 2016
    Can you workout your maintenance calories, and do that for a while and then work your way backwards to a deficit that will allow you more comfort? You also need to know how much "fuel" you need to lift with compromising that.

    With all the muscle you have built this should help you.. I would think you would have a TDEE of 2000 or so.. maybe .. maybe not..

    If going to maint is not an option, SLOWER.. You need to learn to break the binges. I do see that you have work to do in this area, but in all honesty 1200 calories is a bad idea.
  • arditarose
    arditarose Posts: 15,573 Member
    I had trouble getting back into a deficit after my bulk. My TDEE is only 1800 and I went the aggressive route as well. The goal was to hit 1200 for two weeks, take a break, go back. ETC. Anyway, I ended up stretching the 1200-1300 calories out longer than two weeks and just failed.

    It sucks. Especially when you're picking up heavy *kitten* weight. My TDEE doesn't even feel like much.

    My advice, try 1500. Adjust your way of eating. What do you do now? High volume? Low carb? Low fat?

    I had the best luck with high protein, moderate fat, lowish carb-high volume.
  • Makoce
    Makoce Posts: 938 Member
    Thank you for the advice everyone! I appreciate it. I will defiantly try to start slow.
  • Makoce
    Makoce Posts: 938 Member
    Been trying guys..not doing so well. This sucks.
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