1200 cals a Day Problem
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merveozyalin
Posts: 46 Member
Hello everyone, It's Day 3 on my journey. I'm 56.5 kg/ 124.5 lbs and 157 cm / 5'2. Any kind of calculator giving me 1200 calories a day to lose weight. First day I kinda cheated and intook 1450~ cals. Yesterday (day 2 ) I completed 1200 calories but like around 11 pm I felt like starving so I ate 150~ cals cheese only. What should I do? Is it because I had a lot carbs yesterday like banana and oatmeals? Do they make me hungry? I had meatballs and eggs too. I don't know what to do 
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Replies
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Hey! Your body has to adjust to your new lifestyle, that could be a reason you feel hungry. If you eat enough of protein, you should feel full a bigger part of the day.2
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Everybody's body is different as far as how they respond to different configurations of macros (carbs/fat/protein). I think the majority of people stay fuller longer on a higher protein and/or fat ratio but there are others who absolutely swear that for them carbs are the only thing that keeps them sated (and within the category of carbs this becomes divided again between those who say starchy carbs sate them and those who say the reason they're sated is because their vegetable carbs have so much fibre). I suppose the thing to do is to play around with your macros combinations for the first week or two and note which combo gives you the easiest time making it through the day on your assigned 1200 calories. Once you've found a workable combo you can go to the 'Goals' tab and manually set your macros percentages to what you want as opposed to the default setting.
Incidentally this is exactly the boat I was in when I started too. I'm also a short woman and MFP assigned me 1200 calories (I also had a lot more weight to lose than you). As I recall the fourth day I went fabulously off the rails and ate over 2000 calories but it got easier. Just hang in there. You're off to a good start by taking advantage of the resources the MFP community has with these forums.4 -
You're a normal weight for your height so there is really no need to eat so little. Try adding protein to your meals helps fill you up. I find if i think i am going to be hungry later i make sure i get in at least 30 mins on the exercise bike to make room for myself to eat a healthy snack later. Also drink lots of water.
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I'm on 1200 too & agree with all, your body will take some time to adjust to eating less. You could start with a smaller loss to begin with, then once you are top of protion control and understanding what foods make you feel full and fit into your calorie goals, take them down again. Agree with Marg too, if I know I have gone over I will try and do some exercises even if its at home. Also, not every day is going to be perfect Start understanding what foods you go for & look at healthier alternatives that will keep you ful, experiment a little. feel free to add me and check out my diary for inspo. Good Luck! 1
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merveozyalin wrote: »Hello everyone, It's Day 3 on my journey. I'm 56.5 kg/ 124.5 lbs and 157 cm / 5'2. Any kind of calculator giving me 1200 calories a day to lose weight. First day I kinda cheated and intook 1450~ cals. Yesterday (day 2 ) I completed 1200 calories but like around 11 pm I felt like starving so I ate 150~ cals cheese only. What should I do? Is it because I had a lot carbs yesterday like banana and oatmeals? Do they make me hungry? I had meatballs and eggs too. I don't know what to do
given your stats you should only be aiming to lose 0.5lb per week. change your rate of loss so you can eat more.
how much are you trying to lose?
eating adequate fat and protein may help keep you full.14 -
Everybody's body is different as far as how they respond to different configurations of macros (carbs/fat/protein). I think the majority of people stay fuller longer on a higher protein and/or fat ratio but there are others who absolutely swear that for them carbs are the only thing that keeps them sated (and within the category of carbs this becomes divided again between those who say starchy carbs sate them and those who say the reason they're sated is because their vegetable carbs have so much fibre). I suppose the thing to do is to play around with your macros combinations for the first week or two and note which combo gives you the easiest time making it through the day on your assigned 1200 calories. Once you've found a workable combo you can go to the 'Goals' tab and manually set your macros percentages to what you want as opposed to the default setting.
Incidentally this is exactly the boat I was in when I started too. I'm also a short woman and MFP assigned me 1200 calories (I also had a lot more weight to lose than you). As I recall the fourth day I went fabulously off the rails and ate over 2000 calories but it got easier. Just hang in there. You're off to a good start by taking advantage of the resources the MFP community has with these forums.Everybody's body is different as far as how they respond to different configurations of macros (carbs/fat/protein). I think the majority of people stay fuller longer on a higher protein and/or fat ratio but there are others who absolutely swear that for them carbs are the only thing that keeps them sated (and within the category of carbs this becomes divided again between those who say starchy carbs sate them and those who say the reason they're sated is because their vegetable carbs have so much fibre). I suppose the thing to do is to play around with your macros combinations for the first week or two and note which combo gives you the easiest time making it through the day on your assigned 1200 calories. Once you've found a workable combo you can go to the 'Goals' tab and manually set your macros percentages to what you want as opposed to the default setting.
Thanks a lot!0 -
TavistockToad wrote: »merveozyalin wrote: »Hello everyone, It's Day 3 on my journey. I'm 56.5 kg/ 124.5 lbs and 157 cm / 5'2. Any kind of calculator giving me 1200 calories a day to lose weight. First day I kinda cheated and intook 1450~ cals. Yesterday (day 2 ) I completed 1200 calories but like around 11 pm I felt like starving so I ate 150~ cals cheese only. What should I do? Is it because I had a lot carbs yesterday like banana and oatmeals? Do they make me hungry? I had meatballs and eggs too. I don't know what to do
given your stats you should only be aiming to lose 0.5lb per week. change your rate of loss so you can eat more.
how much are you trying to lose?
eating adequate fat and protein may help keep you full.
If the OP is sedentary that could well be 0.5lbs a week loss rate...
Do you do any exercise OP? Why is it that you want to lose weight? As has been said, you're already a healthy weight so it might be that exercise will get you where you want to be 7 -
You get 1200 calories per day to lose weight at maximum rate. At your weight, which is healthy and normal, you can't lose that fast. If you try, you get hungry. You don't get used to undereating, you can do it for a while, until you overeat out of hunger and desperation.
If you want to lose weight, you have to do it slowly. Set up MFP to the smallest weekly amount. Eat the calories it tells you. If you exercise, eat back 50-75% of those calories too.
Then plan your meals in advance so you can have balanced meals and everything in place when you're ready to eat.
Hunger and satiety is individual - subjective, habitual and situational - appetite and hunger isn't the same, cravings and hunger isn't the same. But we all have to eat enough, quality and quantity.7 -
TavistockToad wrote: »merveozyalin wrote: »Hello everyone, It's Day 3 on my journey. I'm 56.5 kg/ 124.5 lbs and 157 cm / 5'2. Any kind of calculator giving me 1200 calories a day to lose weight. First day I kinda cheated and intook 1450~ cals. Yesterday (day 2 ) I completed 1200 calories but like around 11 pm I felt like starving so I ate 150~ cals cheese only. What should I do? Is it because I had a lot carbs yesterday like banana and oatmeals? Do they make me hungry? I had meatballs and eggs too. I don't know what to do
given your stats you should only be aiming to lose 0.5lb per week. change your rate of loss so you can eat more.
how much are you trying to lose?
eating adequate fat and protein may help keep you full.
What?
I thought if I eat 1200 cals I would lose 2lb a week.
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merveozyalin wrote: »TavistockToad wrote: »merveozyalin wrote: »Hello everyone, It's Day 3 on my journey. I'm 56.5 kg/ 124.5 lbs and 157 cm / 5'2. Any kind of calculator giving me 1200 calories a day to lose weight. First day I kinda cheated and intook 1450~ cals. Yesterday (day 2 ) I completed 1200 calories but like around 11 pm I felt like starving so I ate 150~ cals cheese only. What should I do? Is it because I had a lot carbs yesterday like banana and oatmeals? Do they make me hungry? I had meatballs and eggs too. I don't know what to do
given your stats you should only be aiming to lose 0.5lb per week. change your rate of loss so you can eat more.
how much are you trying to lose?
eating adequate fat and protein may help keep you full.
What? I thought if I eat 1200 cals I would lose 2lb a week.
you dont have enough weight to lose to go for 2lb per week.10 -
Given you are at a healthy weight for your height as it is 0.5lb per week is a healthy loss to expect. You'll get more calories for one thing and you won't feel deprived, yet you will still lose.
P.s. your current weight is my maintenance weight, we're the same height just to give you some perspective that you probably don't need to lose weight but instead add muscle.
(If I wanted to lose 0.5lb a week I would eat 1750 calories a day, I am 'lightly active')8 -
Rosemary7391 wrote: »TavistockToad wrote: »merveozyalin wrote: »Hello everyone, It's Day 3 on my journey. I'm 56.5 kg/ 124.5 lbs and 157 cm / 5'2. Any kind of calculator giving me 1200 calories a day to lose weight. First day I kinda cheated and intook 1450~ cals. Yesterday (day 2 ) I completed 1200 calories but like around 11 pm I felt like starving so I ate 150~ cals cheese only. What should I do? Is it because I had a lot carbs yesterday like banana and oatmeals? Do they make me hungry? I had meatballs and eggs too. I don't know what to do
given your stats you should only be aiming to lose 0.5lb per week. change your rate of loss so you can eat more.
how much are you trying to lose?
eating adequate fat and protein may help keep you full.
If the OP is sedentary that could well be 0.5lbs a week loss rate...
Do you do any exercise OP? Why is it that you want to lose weight? As has been said, you're already a healthy weight so it might be that exercise will get you where you want to be
Yes, I go to gym and do calisthenics (beginner). I aim 4 times a week.
I want to lose weight because I believe all my weight is nearly made of fat, my muscles feels weak. Also Most of my body fat is storaged on my legs. I looks disportion. Like my upper body is skinny but my legs look really fat somehow. I think it's called being skinny fat and only way to fix it is working out. That's what I read on the internet at least. I really want to feel comfortable with öy body. My mom saying I'm too obssesed and instead of trying to lose weight I should go see a psycholog.
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merveozyalin wrote: »Rosemary7391 wrote: »TavistockToad wrote: »merveozyalin wrote: »Hello everyone, It's Day 3 on my journey. I'm 56.5 kg/ 124.5 lbs and 157 cm / 5'2. Any kind of calculator giving me 1200 calories a day to lose weight. First day I kinda cheated and intook 1450~ cals. Yesterday (day 2 ) I completed 1200 calories but like around 11 pm I felt like starving so I ate 150~ cals cheese only. What should I do? Is it because I had a lot carbs yesterday like banana and oatmeals? Do they make me hungry? I had meatballs and eggs too. I don't know what to do
given your stats you should only be aiming to lose 0.5lb per week. change your rate of loss so you can eat more.
how much are you trying to lose?
eating adequate fat and protein may help keep you full.
If the OP is sedentary that could well be 0.5lbs a week loss rate...
Do you do any exercise OP? Why is it that you want to lose weight? As has been said, you're already a healthy weight so it might be that exercise will get you where you want to be
Yes, I go to gym and do calisthenics (beginner). I aim 4 times a week.
I want to lose weight because I believe all my weight is nearly made of fat, my muscles feels weak. Also Most of my body fat is storaged on my legs. I looks disportion. Like my upper body is skinny but my legs look really fat somehow. I think it's called being skinny fat and only way to fix it is working out. That's what I read on the internet at least. I really want to feel comfortable with öy body. My mom saying I'm too obssesed and instead of trying to lose weight I should go see a psycholog.
if you are skinny fat then a massive deficit will just make it worse....
small deficit, lift heavy stuff11 -
kommodevaran wrote: »You get 1200 calories per day to lose weight at maximum rate. At your weight, which is healthy and normal, you can't lose that fast. If you try, you get hungry. You don't get used to undereating, you can do it for a while, until you overeat out of hunger and desperation.
If you want to lose weight, you have to do it slowly. Set up MFP to the smallest weekly amount. Eat the calories it tells you. If you exercise, eat back 50-75% of those calories too.
Then plan your meals in advance so you can have balanced meals and everything in place when you're ready to eat.
Hunger and satiety is individual - subjective, habitual and situational - appetite and hunger isn't the same, cravings and hunger isn't the same. But we all have to eat enough, quality and quantity.
Oh I did not know I can't lose weight that fast eating 1200 cals a day. I guess that's why I failed many times, ended up over eating in the past few years. So I have to do it slowly. I'm an impatient person but I will try my best. So I should get more calories. How many should I get a day? Since I workout if I eat more than 1200 I feel like I will get bulky or something.
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merveozyalin wrote: »kommodevaran wrote: »You get 1200 calories per day to lose weight at maximum rate. At your weight, which is healthy and normal, you can't lose that fast. If you try, you get hungry. You don't get used to undereating, you can do it for a while, until you overeat out of hunger and desperation.
If you want to lose weight, you have to do it slowly. Set up MFP to the smallest weekly amount. Eat the calories it tells you. If you exercise, eat back 50-75% of those calories too.
Then plan your meals in advance so you can have balanced meals and everything in place when you're ready to eat.
Hunger and satiety is individual - subjective, habitual and situational - appetite and hunger isn't the same, cravings and hunger isn't the same. But we all have to eat enough, quality and quantity.
Oh I did not know I can't lose weight that fast eating 1200 cals a day. I guess that's why I failed many times, ended up over eating in the past few years. So I have to do it slowly. I'm an impatient person but I will try my best. So I should get more calories. How many should I get a day? Since I workout if I eat more than 1200 I feel like I will get bulky or something.
you wont get bulky by accident.
set MFP to lose 0.5lb per week, it'll tell you how much to eat...7 -
According to the height/weight information you provided, calculator.net's calorie calculator indeed claims you need 1217 calories per day to lose 1 pound/~half kilo a week . But as others on here have said, you are already at quite a healthy weight for your height so you don't have much to lose—DEFINITELY NOT the 34 pounds you announced that you're trying to lose on your profile. That would put you at 5'2" and 90 pounds, which is an unhealthily low Body Mass Index (notice how that height/weight combo are not even represented on this chart: https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Are-You-at-a-Healthy-Weight.pdf)
That being the case, I would subjectively recommend you limit your weight loss to no more than about 10 pounds/~4 kilos total. And do it slowly (raise your calories to perhaps 1450—about halfway between the 1217 and the 1717 that same website claims is your maintenance rate IF YOU ARE SEDENTARY when not working out; higher if you're active or on your feet for work) to lose no more than half a pound a week (and whatever you burn from exercise, eat back those calories too).
To resolve the skinny fat issue, do as others on this thread have recommended. Start lifting weights (you could consult with a personal trainer for specific advice if it's just one half of your body that you want to reshape). If you eat too little now your skinny fat issue will actually get worse because you will lose not just fat but also muscle. This is the opposite of what you seem to want.7 -
Thanks a lot everyone. I'm so glad I posted this or I wouldn't see these big mistakes at all. I wanted to lose 34 pounda because I wanted to become "slim" or maybe a little skinny. It's probably because of the media putting all the pressure on me. I'm aware of it but I can't help it. Every time I go to shopping it's like nothing fits me. I'm not tall or skinny. I know I shouldn't feel bad about it but as I said it's hard to resist seeing all the pretty skinny girls and not feel bad about my weight. But I will try to change my mind set eat healthier ( and more calories ) and workout!! 7
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merveozyalin wrote: »Thanks a lot everyone. I'm so glad I posted this or I wouldn't see these big mistakes at all. I wanted to lose 34 pounda because I wanted to become "slim" or maybe a little skinny. It's probably because of the media putting all the pressure on me. I'm aware of it but I can't help it. Every time I go to shopping it's like nothing fits me. I'm not tall or skinny. I know I shouldn't feel bad about it but as I said it's hard to resist seeing all the pretty skinny girls and not feel bad about my weight. But I will try to change my mind set eat healthier ( and more calories ) and workout!!
Wait--you wanted to lose 34 pounds off of 124.5? That would put you at a 16.5 BMI. Not healthy by any stretch of the imagination.8 -
merveozyalin wrote: »Thanks a lot everyone. I'm so glad I posted this or I wouldn't see these big mistakes at all. I wanted to lose 34 pounda because I wanted to become "slim" or maybe a little skinny. It's probably because of the media putting all the pressure on me. I'm aware of it but I can't help it. Every time I go to shopping it's like nothing fits me. I'm not tall or skinny. I know I shouldn't feel bad about it but as I said it's hard to resist seeing all the pretty skinny girls and not feel bad about my weight. But I will try to change my mind set eat healthier ( and more calories ) and workout!!
Wait--you wanted to lose 34 pounds off of 124.5? That would put you at a 16.5 BMI. Not healthy by any stretch of the imagination.
Ye ye I know >.< I thought if I set my goals high I could accomplish it. But I changed it yay!
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