1200 cal intake is not working for me.

Nachos88
Nachos88 Posts: 47 Member
edited September 29 in Health and Weight Loss
I know we've talked about this a million times. But...I've tried the 1200 calorie intake for about 3or 4 weeks now and I've seen no weight loss. Soooo....I'm gonna lower my calorie intake but I'm gonna keep my exercise routine up burning 600-700 calories a day.

I'm just fustrated by lost time really. sigh.

Anyone on same page with me here?
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Replies

  • kapeluza
    kapeluza Posts: 3,434 Member
    I have read from many other posters that you may have to *increase* you calorie intake instead of decrease. Not sure if you have tried this yet?
  • rainbowbuggy
    rainbowbuggy Posts: 320
    Lowering will not work....you need to INCREASE your intake. 1200 is the bare min.....Try increasing for a few weeks and leaving your exercise the same.

    Edited -

    I just checked your food diary and YES you need to eat WAY more then what you are. Also...up your protein and lower your carb count. If your burning 600 calories in exercise and only eating 600 calories then your not giving your body any fuel to work from. This will surely send you into starvation mode and your body will not lose any weight. So bottom line is....eat more, and keep the exercise the way it is but you have to eat more!!!! Hang in there! :-)
  • melsinct
    melsinct Posts: 3,512 Member
    1200 calories helped me lose weight for about 2 months, then I plateaued for 2 months. I had to *increase* my calories, then I started losing again. I am now eating 1700/day (I have MFP set for a 0.5 pound/week loss) and losing weight again, albeit slower than before.
  • craftylatvian
    craftylatvian Posts: 599 Member
    Same thing happened to me. I upped mine to 1450/day and lost each week. Then I reduced it to 1375 and gained 2 lbs. I exercise 3-4 times per week for an average of 30 minutes doing cardio (C25K) and strength (kettlebells).
  • sprinkies
    sprinkies Posts: 309 Member
    hmm, i'm with the above poster. i'd increase eating by about 200 calories, instead of decreasing and increase my water. i didnt lose when i got a bit overzealous with cutting calories. those were definitely my plateau weeks (and my weeks i was miserable cause i was food deprived!)
  • Julesfame
    Julesfame Posts: 32 Member
    Are you eating your calories that you burn back? If not, your body won't let go of the weight.
  • LushLoni
    LushLoni Posts: 161 Member
    What are you going to lower your calorie intake to?

    Do you eat your exercise calories?
  • apmemo
    apmemo Posts: 43
    If you're burning 600-700 calories, 1200 can't be enough to eat. Try doing a Basal Metabolic Rate test (you can calculate it online) and figure out how many cals you burn without any activity. Then add in your workouts, and you should eat close to that.
  • AreneeS22
    AreneeS22 Posts: 42 Member
    I wouldnt lower your calorie intake.. your body needs 1200 calories a day, if you go any lower than that, your body goes into starvation mode and you wont lose anything because your bodys holding onto it for energy... If your only eating 1200 calories a day and are working out, make sure you're at least eating back those calories... if thats not working, up your intake a little, maybe 1350 or so...
  • my calorie goal is 900- but this is under strict supervision from a dietician and GP. On meal replacements so i get my daily nutrient requirements.

    This is what my dietician has set for me- if you want to lower your calorie intake i would be discussing it with your doctor first.
  • perne11
    perne11 Posts: 46 Member
    I took a peek at your diary and while Im no expert by any means...I think you may want to start eating more whole foods. While I still eat pretty much whatever I want, I always “try” to throw in some fresh veggies and fruits. For whatever reason it seems to help!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    You need to increase not decrease!

    Last week i changed my goals from 1lb per week (1200 cals) to 0.5 per week (1390 cals) as i was only 4 pounds away from my goal weight. I did the same exercise as i was doing before, and this week i lost 2 pounds.... You need to eat more, not less!
  • misscfe
    misscfe Posts: 295 Member
    Are you eating back your workout calories or at least some of them? If you are not then you are taking in too few calories. If you are then it is possible you may need to lower your calorie intake. Even though MFP says you should never take in less then 1200 calories that does not mean it is true for everyone. There is metabolic testing that can be done to determine how many calories a person needs to take in to accomplish their goals. The company I train with offers this testing and so do some gyms.
  • CARNAT22
    CARNAT22 Posts: 764 Member
    I have just had a peak at your diary and by the looks of it you eat a lot of preocessed stuff? (I only flicked through the last week)

    It is not about sticking to 1200 cals but also about the type of food you eat?

    Also you seem to be under your calories? If you burn 600 cals you must eat these back - Otherwise you are starving yourself hun -

    You are not eating enough and the food you are eating is not the right kind of food! You need to aim for lots more veg and salad (they are pretty low in calories but really bulk up a meal !!) you also need to look at healthy fats, lean protein and wholemeal carbs.
  • CallejaFairey
    CallejaFairey Posts: 391 Member
    took a look at your diary. i would suggest a few things first before you lower your cals.

    1-try tracking sodium, you are eating a lot of processed stuff, and too much sodium really can make a difference.
    2-you need more real food, specially fruits and vegetables.
    3-if you are filling out your diary fully, you don't eat enough most days. there are an awful lot of days you didn't break the 1000 cal mark, and even when you did, alot of those cals were empty cals from things like chocolate bars or coconut tarts :P

    what you eat can make a huge difference, it's not just about the cals. your body needs the nutrition that comes from real food, even more so because you are eating a deficit to lose weight.
    you for sure don't want to lower cals and up exercise, specially as most of the time you are already eating lower cals. i would try making sure you eat your full 1200, plus whatever exercise cals you get everyday, and doing it by eating real food and more fruits and veggies.
  • Melissaol
    Melissaol Posts: 948 Member
    I was on 1200 calories, lost at first then stopped lossing. So i upped my calories and started to loss again. Sounds funny. But it works. Good luck.
  • yanicka
    yanicka Posts: 1,004 Member
    You are trying to kill yourself and your body won't let you....so your answer is to go even lower????? What ever float your boat.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    also, i had a quick look at your diary, and you hardly eat any fruit or veg???? If you are wanting to adopt a healthier lifestyle and lose some weight you really need to work on getting your five a day.
  • Purple_Orchid_87
    Purple_Orchid_87 Posts: 517 Member
    if your goal is 1200 and u burn 700 then you need to eb EATING 1900

    IF YOU ARE EATING 1200 AND BURNING 700 THEN YOUR BODY IS HOLDING ONTO EVERY OUNCE OF FOOD/FAT SO YOU WONT LOSE WEIGHT

    i'm sorry for the caps lock, but ive had to type this like a thousand times on this forum - think im gonna end up getting to the point where i just dont keep reitterating the guidance.
  • jenniferg83
    jenniferg83 Posts: 278 Member
    if anything you should eat more. under no circumstance should you eat less than 1200. it's only been 3 weeks give your body time
  • tonilizzy88
    tonilizzy88 Posts: 920 Member
    the answer here is simple.... eat more natural food and up ur intake. if you do that you WILL start to loose again. also drink plenty of water.. (this helps me big time)
  • jenniferg83
    jenniferg83 Posts: 278 Member
    you also might not be losing weight because you're eating unhealthy. and stuff that is processed. fruits veggies and water etc will help. you're gong to do damage to yourself.
  • VeganGal84
    VeganGal84 Posts: 938 Member
    what they said.

    Good luck, you want this really badly, so I know that you'll figure it out and get where you want to get. :heart:
  • JessiC1984
    JessiC1984 Posts: 97 Member
    I saw there was one day this past week that you didn't even break 600 calories. All of your food is processed. Sugar and sodium are everywhere in processed foods, whereas they've stripped nutrients from them to make them "fast and easy". There is NO way you'll lose weight eating this way. Your body thinks it has to protect you from starvation, so it'll never let go of what it's been hanging on to if you keep eating this way. Everyone told you the same thing, if you take their advice (notice they're all getting closer to their goals) then you will see results. Take a tour around others' diaries to get some ideas of some good healthy foods that will fill you up AND actually nourish your body.
  • Angela_MA
    Angela_MA Posts: 260
    I understand your frustration and I have been there; however, lowering your calorie intake will only lower your metabolic rate. This is bad; very,very bad. You want your metabolic rate to be high. Cardio and strength training helps in charging the metabolic rate as does eating necessary calories to help your body function.
    I know your goal is to lose the weight; however if you continue to eat small amounts and then burn all those calories away you will damage your metabolic rates and thus after awhile you will have to even eat less. It is a vicious cycle you do not want enter into. I recommend upping your calorie intake. Perhaps try zig zagging or upping protein and decreasing carbs.
  • erinem182
    erinem182 Posts: 14
    People need to stop reading ficticious websites and start reading exercise and nutrition journals with clinical studies.

    If you keep your protein levels at the recommended amount per day, and restrict your calorie intake - your body will primarily burn and lose FAT while keeping your protein and glycogen stores at equilibrium.

    If however, you are fasting completely that is when you will lose protein/glycogen stores.

    1200 calories is a GUIDELINE, it is not 100% necessary and cannot possibly account for every single person on the planet.
  • Ultima_Morpha
    Ultima_Morpha Posts: 892 Member
    I am going to echo just about everyone else...you need to eat more and it needs to be healthier, less-processed foods. If your diary is up to date, then you aren't likely getting enough water, you aren't eating hardly any fruits and vegetables, and the sodium/preservatives in the processed foods could be holding you back.

    Keep in mind that calorie counts at their most accurate are still usually averages and derivations--you could still be off by your total calories in the multiple percentage points!

    Consider also that the closer you get to a healthy proportion of lean muscle and body fat that your losses will clow down. Your body is going to naturally hold on to some fat to protect essential processes.

    You are very close to your goal. Eat AT LEAST your BMR+portion of exercise calories with a lot of lean protein, vegetables, and fruits. Add some healthy fats like olive oil, almonds, fish, and coconut oil. Drink 6-8 glasses of water a day (I drink a gallon, but am much heavier than you and I notice it when I am short a day).

    In general, I believe that weight loss IS about calories in/out...but our bodies just function better when we eat better quality calories. I am in maintenance mode for the moment, but I eat very clean when losing and notice a huge difference in how I feel. We evolved eating whole, natural, un-processed foods...the preserved stuff we eat out of cans and boxes hasn't been around long enough for us to make an evolutionary change.

    If you've been exercising for a while, consider also that you are adding compact muscle mass. You could still be losing inches...best not to focus on the scale too much as you get closer to ideal BMI.
  • Bacardibarker
    Bacardibarker Posts: 48 Member
    Nsiren,
    I have the same problem and not shifting the weight.
    Are you eating too much sugar?
    Although I stay within my calories, I go way over the sugar levels. I’ve now stopped eating 3 portions of fruit a day and trying to eat more veg.
    Last week I managed to lose 1lb.

    Good luck. :o)
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Lower sodium, increase your fruit and vegetable intake, and specifically increase your fiber intake. If you really want to do something, consider a cleanse, but I don't think you need that. I looked at your diary and you have a LOT of fast carbs. Try to replace some of those with veggies. It'll help.
  • Nachos88
    Nachos88 Posts: 47 Member
    :smile: Wow thanx guys.

    I haven't been eating fruits or veggies lately, I didn't realise it until now. :embarassed:
    I will however change that immediately. I appreciate the honesty from you guys.

    I will try and eat atleast 1800 calories, 1200 plus the 600 calories that I burn.
    I can;t promise that I'll eat all that but I'll try.

    I'm gonna keep reading and evaluating each of the messages you guys wrote.

    Sorry, if this was a dumb entry...I just needed help and opinions.
    I feel stuck and I'm trying to move on from where I'm at.

    Thank you for reply guys!!!!!!!!!!!!!
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