How to Not Starve on 1200-1400 Calories/Day - My Tip
HoustonStrongMT
Posts: 22 Member
I think I have figured out how to not feel like you're starving all the time on 1200-1400 calories/day and I wanted to share in case it helps you. I know people love their bread/pasta and this may not work for everyone but it worked for me. I'm a 42YO female and just a couple pounds away from my goal weight now. I'm 5'9 started out in February 2017 at 180, and am down to 156 on around 1200-1300 calories a day. I am tracking of course (which is a must-do for me) but my tip is I am following a Paleo-type diet (I've learned there is a lot of flexibility in the definition of Paleo diet) and I cut out most processed food (such as bread, tortillas, baked goods, sugar, etc). I try to stick to meat, fruits, veggies, nuts and healthy fats like avocado - basically I stick to whole foods. I still eat potatoes and sweet potatoes in their natural form and all fruits, but mostly stay away from corn and grains (I occasionally eat rice but not usually). I also stay away from Paleo-branded baked goods since they are processed. I do still drink a couple times a week (typically just 1 shot of brandy or a glass of red wine). I also occasionally have a scoop of ice cream or something but it's rare and I don't really crave junk much anymore. I have a desk job (sedentary) but I exercise a few times a week typically doing Piyo maybe 3 or 4 times a week for 30 minutes. Why do I think this type of diet is key for me? I lost the same amount of weight a few years ago on WW but I felt like I was starving all the time so it didn't last and I was right back up where I started within the year. This time around has been so much more positive and I think it's due to the change in diet. Last time I lost weight it was a lot of highly processed frozen WW meals, lean cuisine, low-cal bread, low-cal baked goods, etc. I think the difference with whole foods is that it keeps me full longer. Again, I know this isn't for everyone and lean cuisine meals work for others, but if you're having trouble coping with low calories I hope this helps.
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I'm 42 yoa, 5'9", currently 175 pounds, down from 195 pounds and I didn't starve on 1200-1300 calories because I was able to eat 1860 calories and still lose.
She who eats the most and still loses, WINS!46 -
No bread, tortillas, baked goods or sugar? Sounds horrible to me.23
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How sad...19
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Glad that works for you. I’ve had success with a similar approach, real food with enough protein makes a huge difference.10
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I agree with you re eating "real food". Keep up the good work!8
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Just eating a lot less refined carbs keeps me from getting hungry all the time.5
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Thank you for sharing! I'm going to wean myself in this direction. I am starving all the time, and eating more to compensate, and this has stalled my weight loss.0
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Why are you eating so low when you're 5' 9"? I definitely agree that eating mostly whole foods stops binging as protein, fibre and fats keep you satisfied. I'm 5' 4" and cannot eat below 1600 calories...10
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Why are you eating so low when you're 5' 9"? I definitely agree that eating mostly whole foods stops binging as protein, fibre and fats keep you satisfied. I'm 5' 4" and cannot eat below 1600 calories...
It's my opinion that people opt for the real low cal approach because they feel it will help them lose weight faster. I did that at one time myself, but won't do that any longer.
That's cause I found out that when I, personally, go to a real low extreme in my calories (well below my BMR) that parts of 'me' start to deteriorate. My hair loses it's sheen and starts to break, nails break, skin gets dry, constipation sets in, edginess intrudes on my personality to the point to being snarky, I sleep badly, feel tired, and when I was young my monthly cycle would become disrupted.
Also, whatever quick weight I was able to shed would just as quickly find it's way back on as soon as I resumed more normal eating patterns. Thus I had to discover through careful observation and tracking, just how much I could eat and still both lose weight and feel/be "healthy". It's taking a lot longer than the real-low cal way and it wouldn't be as bad today as it is had I learned this a lot earlier in my life. However, better late than never.
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This is a great example of eating in a way that works for you! Everyone is different and it takes awhile to figure out how to tweak your daily diet so that you're satisfied and also losing (or maintaining).
I also tried WW and hated it. Just when I got the hang of it, they changed up the point system and wanted you to buy all the new "helper" products. I felt so deprived and I was getting hangry all the time when my co-workers and friends got more points than me. It was quite frustrating.
Logging my food on MFP based on calories and moderate exercise is what has worked for me. I eat similar to you (mostly whole foods) but I also do eat oatmeal, corn tortillas, quinoa and rice. Many days a week lunch is a big salad with lots and lots of greens and low-cal veggies plus a protein like chicken, tuna, beans, cottage cheese. I drink wine or wine spritzers and eat dark chocolate often and I'm still losing at around 1400-1500 calories a day.
The 1200 is the lowest recommended here on MFP and is not sustainable for everyone. I could only do it for a couple weeks before I had to increase a little bit. You just have to keep trying different things to find out what works!9 -
Do you know what macros have been the most filling for you on 1200?0
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I'm having one of my occasional 1200 calories days today after staying up late watching the WNBA final last night. I manage it without starving by making sure to eat about 1500 calories over maintenance the day before, and then sleeping in past noon. Whatever works for you!5
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Why are you eating so low when you're 5' 9"? I definitely agree that eating mostly whole foods stops binging as protein, fibre and fats keep you satisfied. I'm 5' 4" and cannot eat below 1600 calories...
It's my opinion that people opt for the real low cal approach because they feel it will help them lose weight faster. I did that at one time myself, but won't do that any longer.
That's cause I found out that when I, personally, go to a real low extreme in my calories (well below my BMR) that parts of 'me' start to deteriorate. My hair loses it's sheen and starts to break, nails break, skin gets dry, constipation sets in, edginess intrudes on my personality to the point to being snarky, I sleep badly, feel tired, and when I was young my monthly cycle would become disrupted.
Also, whatever quick weight I was able to shed would just as quickly find it's way back on as soon as I resumed more normal eating patterns. Thus I had to discover through careful observation and tracking, just how much I could eat and still both lose weight and feel/be "healthy". It's taking a lot longer than the real-low cal way and it wouldn't be as bad today as it is had I learned this a lot earlier in my life. However, better late than never.
I am going to disagree with you. While I believe that some people eat too few calories because they think they can instantly drop the pounds, others (like myself) eat at 1200 calories because that is where we are in our journey. I didn't start eating only 1200, as I lost weight I slowly lowered my calorie intake.
A person can be "healthy" at only 1200. It all depends upon how you do it. I'm not going to worry about gaining my weight back when I go back to eating "normal" because I am eating normal now. I still eat 3 meals a day and anywhere from 2-4 snacks a day. I still eat meat and carbs, I still eat ice cream and pasta and all the foods that I was always told were "bad" foods. I do not feel deprived and I never feel discomfort from hunger.
I think it is all based on each individual person. I am glad you were able to find what worked for you and I am glad that the OP was able to find what worked for her.10 -
"what worked" as in past tense will be proved out about 6 months into maintenance.
There are sadly many many people on here that keep repeating "what worked" the last 3 to 4 times and don't get that it is obviously not sustainable because they gained the weight back, so in reality it didn't really work at all.
Unless of course the goal is to yo-yo diet life away and have a terrible relationship with food and your body the entire time.
Then there are some methods that for sure work well.6 -
Why are people "woo"ing this? It's just a whole foods approach to diet, with occasional indulgences... sounds pretty healthy and sustainable to me. I hope that the 80 "has anyone tried keto?" posters a day read this.10
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You pretty much had an exception for every one of your "rules" so basically, you are counting calories..,4
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As a petite woman with only 30lbs to lose what worked for me while eating an appropriate 1200 cals, to lose 1lbs a week or mostly less, was to eat what I always ate but just shave the portion sizes.
I also are back all my exercise calories.
It worked, really worked, I have been maintaining for over 7 years.
Even though everyone needs to find the method that works for them as an individual, I appreciate when someone takes the time to post how they have succeeded. It may give someone else an alternate dietary option that they haven't considered.
@HoustonStrongMT, happy that you have found a sustainable way of eating.
Cheers, h.9 -
Bulking meals out with lettuce, mushrooms, cabbage really works for filling the tummy for few calories
psyllium really helps too by bulking out the belly
http://www.ergo-log.com/psyllium-boosts-chance-of-successful-weight-loss.html4 -
the0cuteness wrote: »Do you know what macros have been the most filling for you on 1200?
Protein, fiber and fat......a different combination for everyone. No one can tell you what keeps you full.
I don't do 1200 because I'm not elderly or very petite (and don't want lean muscle loss). 1200 is a default minimum (before exercise)......so don't feel bad if this doesn't work for you.
Also keep in mind large deficits make it harder for your body to support existing lean muscle mass. So there's that trade-off for fast weight loss.2 -
It makes me constipated. I have tried adding more water.......rickinnercirclebet wrote: »Bulking meals out with lettuce, mushrooms, cabbage really works for filling the tummy for few calories
psyllium really helps too by bulking out the belly
http://www.ergo-log.com/psyllium-boosts-chance-of-successful-weight-loss.html
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Well done! Glad it works for you!
I've noticed my pain is less on days where I avoid refined carbohydrates.1 -
What do you eat in a typical paleo meal? How many ounces of meat/chicken? How many cups of fruits or vegs? Just curious as to what a paleo day looks like meal wise. Thanks!0
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smithmssycatsmithiris30 wrote: »
It makes me constipated. I have tried adding more water.......rickinnercirclebet wrote: »Bulking meals out with lettuce, mushrooms, cabbage really works for filling the tummy for few calories
psyllium really helps too by bulking out the belly
http://www.ergo-log.com/psyllium-boosts-chance-of-successful-weight-loss.html
take it with food?1 -
What do you eat in a typical paleo meal? How many ounces of meat/chicken? How many cups of fruits or vegs? Just curious as to what a paleo day looks like meal wise. Thanks!
So far today: for breakfast I had 2 pieces of bacon, 2 hard boiled eggs, 1 smallish banana. Snack of 1 apple. Lunch of 2 cups chopped kale, 1 TBLS dried unsweetened cranberries and 1 TBLS pumpkin seeds, 6 oz shredded chicken breast with vinegar and 1tsp oil as dressing. Haven't eaten dinner yet but planning on 2 cups spaghetti squash, .5 cups homemade Marinara sauce, 5 or 6 oz extra lean ground chicken or turkey breast, spinach and tomato salad with 1/3 avocado and a cup of raw pineapple for dessert. If I'm still hungry I'll have 10 or 15 almonds as a snack. That all comes in around 1300 calories with the almonds. Hope this helps.
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I also drink a lot of water. 2 to 3 liters of water minimum per day.1
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Every time I have tried the really low calorie approach, I have found it unsustainable and end up gaining it al back plus more. I keep upping my calories and I'm still losing. I'm currently at 1800 and eat back my exercise calories, too. But I'm pescatarian, and as such, don't eat a lot of fast food anymore, which I was doing in the past, so that is probably helping me quite a bit.1
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MegaMooseEsq wrote: »I'm having one of my occasional 1200 calories days today after staying up late watching the WNBA final last night. I manage it without starving by making sure to eat about 1500 calories over maintenance the day before, and then sleeping in past noon. Whatever works for you!
I love you.0
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