Hitting 1,200cal.
Kew5
Posts: 2 Member
Can I please have a few samples/examples of a daily food intake of 1200 calories? Im finding it very hard to hit 1200cal without going over in other areas. I'm lucky to hit 900-1000 calories a day at the moment and I burn 300-400cal 6 days a week which is getting me nowhere on the scales for obvious reasons.. TY
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Replies
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What are the obvious reasons? Look at my day. cut out the dessert and 100 calories from dinner. It's extremely easy.0
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The obvious reasons being that whilst I'm burning 300-400cal a day, 6 days a week, I still struggle to eat anything above 800-900cals on a daily basis when I should be hitting 1200cal per day according to my goals. (I calculated my daily intake incorrectly in my oroginal post).
I struggle to find a healthy and managable eating routine/meal plan which makes me unintentionally deprive myself in the process which is stopping me from losing the weight.0 -
Why don't you open your diary so people can suggest additions/modifications to your meals? One way to get more calories is to use full fat products instead of lowfat or nonfat. Add a tablespoon of butter or olive oil to your food, perhaps a salad dressing or marinade. Eat a couple ounces of chocolate. What were you eating prior to trying to lose weight...it probably was more than 1000 calories.0
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chia seeds, at 70.cal a tablespoon, has protein, fiber, calcium, iron, n omega 3
add to anything u eat
4 tablespoons is 280 cal1 -
That MFP goal of 1200 calories - that was with a day with NO exercise expected.
You are using the program wrong - and have some ideas wrong about what is required for weight loss.
Be very concerned if that really is your calorie burn for the exercise - I doubt it greatly if it's been over 2 weeks doing this routine of eating levels.
Also be very concerned if you don't feel hungry anymore and can't even eat up to 1200.
Unless your food logging is almost dishonest with yourself and you are eating much much more.
Because if eating at that level, with that amount of exercise - what happens if you get sick for a week, or injured (very likely), or increased family responsibilities or crazy schedule - and you can't exercise.
Now how low do you think you should eat to not gain weight while a whole lot less active.
Weight loss (hopefully just fat loss if your mind is right) should be obtained eating as much as you possibly can - not as little as you possibly can.
If you think less is better - then just stop eating until you have lost the desired weight.
That will likely get you in the hospital faster to get the real issues addressed.
Just trying to be frank - because sometimes true help is NOT encouraging you to do more of the same.2 -
The obvious reasons being that whilst I'm burning 300-400cal a day, 6 days a week, I still struggle to eat anything above 800-900cals on a daily basis when I should be hitting 1200cal per day according to my goals. (I calculated my daily intake incorrectly in my oroginal post).
I struggle to find a healthy and managable eating routine/meal plan which makes me unintentionally deprive myself in the process which is stopping me from losing the weight.
If you're eating as little as you think you are, you would be losing weight (albeit in a very unhealthy way) - as for your "obvious reasons" depriving yourself of food doesn't make you hold on to weight, that's a diet myth, long term dieting can cause Adaptive Thermogenesis but that's not going to happen in 2 weeks and it doesn't stop you from losing weight, it just slows down your metabolism and in turn makes weight loss progress slower than expected.2 -
Just for the record, in the UK, it's recommended that adults consume no more than 15 grams of chia seeds a day, which about three spoonfuls. I admit that nutritional guidelines magically change across national borders,chia seeds, at 70.cal a tablespoon, has protein, fiber, calcium, iron, n omega 3
add to anything u eat
4 tablespoons is 280 cal
but the more you know, right?
It's because they are highly absorbent, and dry seeds will happily absorb water inside your body, too, which can lead to ill-effects if you consume significant quantities of chia seeds. I'm not saying they're poisonous- I eat chia seeds regularly, but I do keep it to 15g, and always follow the meal with an extra glass of water.
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1200 is supposed to be the NET calories.
I am following a similar routine.
I burn around 300-400 cal daily but I try my best to get those calories back in my diet. So that means I try to consume around 1500.
I mostly snack on boiled eggs and walnuts. I have also started having pure sugarcane juice which is approx 180 calories ( helps my craving for coke and other extra artificial sugar drinks)
I also go for homemade peanut butter with a slice of whole wheat bread half an hour before workout, approx 130 calories
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The obvious reasons being that whilst I'm burning 300-400cal a day, 6 days a week, I still struggle to eat anything above 800-900cals on a daily basis when I should be hitting 1200cal per day according to my goals. (I calculated my daily intake incorrectly in my oroginal post).
I struggle to find a healthy and managable eating routine/meal plan which makes me unintentionally deprive myself in the process which is stopping me from losing the weight.
I completely understand that many a times we are not able to follow a proper routine leading us to unintentionally eating less, even if eating healthy we don't hit the calorie target.
While I used to eat junk I could sometimes hit the target in only one sitting of meal, but now with all the veggies and lean meat getting that target needs planning food in advance.
But do make sure to get the hints your body tells you.0 -
The obvious reasons being that whilst I'm burning 300-400cal a day, 6 days a week, I still struggle to eat anything above 800-900cals on a daily basis when I should be hitting 1200cal per day according to my goals. (I calculated my daily intake incorrectly in my oroginal post).
I struggle to find a healthy and managable eating routine/meal plan which makes me unintentionally deprive myself in the process which is stopping me from losing the weight.
Eating that few calories you should definitely be losing weight. (BTW, you should not be eating less than 1200 calories).
Are you weighing and measuring your food accurately? Overestimating your calorie burn from exercise?
How long have you been at this? How much do you have to lose? Do you have any health issues that would make losing weight more difficult?
Perhaps you should talk to your health care professional about your concerns.
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I am having trouble losing also. I thought maybe I was cutting too many calories(1000),so for a few days I added 200 to 400 calories. I continued my cardio. Gained 2 pounds. The calories I added were sugar and carb free. Mostly protien and veggies.0
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letishawhiddon wrote: »I am having trouble losing also. I thought maybe I was cutting too many calories(1000),so for a few days I added 200 to 400 calories. I continued my cardio. Gained 2 pounds. The calories I added were sugar and carb free. Mostly protien and veggies.
Your calories are extremely low. What is your body weight and your height?0 -
I weigh 187 as of this morning, I'm 5'5. That's why I increased calories. Still no loss. I'm 43.0
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letishawhiddon wrote: »I am having trouble losing also. I thought maybe I was cutting too many calories(1000),so for a few days I added 200 to 400 calories. I continued my cardio. Gained 2 pounds. The calories I added were sugar and carb free. Mostly protien and veggies.
You didn't gain 2 pounds of fat unless you ate 7,000 calories over your maintenance.....1200 is not your maintenance.
Have you added new or different exercise? 2 pounds could easily be temporary water weight from sore muscles. High sodium? water weight. Time of month? water weight.
Low carb diets can often result in water weight loss (glycogen stores). When you eat carbs again, you gain the water back.
Don't take one or two weigh-ins too seriously.
Calorie dense foods - nuts, nut butter, avocado, olive oil, full fat dairy. Make sure you are measuring portions correctly and picking accurate database entries (there are many crappy entries in there).1 -
letishawhiddon wrote: »I am having trouble losing also. I thought maybe I was cutting too many calories(1000),so for a few days I added 200 to 400 calories. I continued my cardio. Gained 2 pounds. The calories I added were sugar and carb free. Mostly protien and veggies.
You don't increase your calories to lose weight. It's the opposite.3 -
Yeah but when I was eating 1000 everyone said to increase. I was snacking on nuts but cut that out bc of the high calories.0
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One person says one thing. An article I'll read says the opposite. I'm confused and getting frustrated. I'm eating way less and moving way more than my past sedintary and junk food lifestyle. Seems like it should be working.0
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Google "1200 calorie day meal plans" and you'll find a bunch. Like this one
http://doityourselfdietplans.com/free-1200-calorie-diet-menu/0 -
letishawhiddon wrote: »One person says one thing. An article I'll read says the opposite. I'm confused and getting frustrated. I'm eating way less and moving way more than my past sedintary and junk food lifestyle. Seems like it should be working.
Weight loss is calorie deficit....period.
Food you log are calories in. Logging is imperfect. MFP has bad entries. A digital food scale is going to be more accurate for measuring solids & semi solids.
Calories out - this is not just exercise. There are devices to help calculate estimates for this number. That said, your TDEE is an estimate of the number of calories you use everyday. Take a cut from this number, you lose weight. This is the same for everybody.
This flowchart sums it all up nicely.........
http://community.myfitnesspal.com/en/discussion/10179969/weight-loss-flow-chart-2-0/p10 -
TDEE IS 17000
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