Not eating enough warning !!

helendxxx
helendxxx Posts: 3 Member
edited November 23 in Food and Nutrition
Newbie here!! Any advice please. My daily calories are set to 1200 and although I am eating enough daily to feel satisfied, some days I only manage to eat about 950. I keep getting a warning when I complete diary. Should I be forcing myself to eat more?? Thank you x

Replies

  • helendxxx
    helendxxx Posts: 3 Member
    Thanks for your reply. I’m only on day 5 but want to make sure I do everything right. Yes I weigh my food and some days I do eat more like 1100 but if I’m not hungry after my evening meal and I’m way under should I force myself to eat more ?
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    diannethegeek wrote: »
    If you're just starting out, your appetite may balance itself out within a couple of weeks. It's not uncommon for new dieters to go through a sort of honeymoon stage where the excitement of just starting out let's them feel more satisfied on too few calories. It tends to go away on its own.

    Be sure you're logging as accurately as you can. Unfortunately, we human beings tend to be rubbish at calculating how much we eat. Even professional dietitians are proven to underestimate their calories if they're eyeballing their portion sizes. If you haven't yet, a food scale, a good liquid measuring cup, and a good double-check that the entries you're using are accurate (using the recipe builder, not using anyone else's homemade or generic entries unless you have to, double-checking against labels when you use the barcode scanner, etc) may show that you're not eating as little as you think. It's worth a look.

    All that said, 950 calories over an extended amount of time can lead to issues like nutrition deficiencies, thinning hair, mood swings, etc. Incorporating some more calorie dense foods, like peanut butter, can help boost those calories without you having to include a whole bunch more food into your day. You might find some ideas for things you can incorporate here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1

    Nice. I can't say it any better than that ^^
  • apullum
    apullum Posts: 4,838 Member
    Have you double checked that you are weighing and measuring everything correctly, and that the database entries you're using are also correct? Sometimes, people who are full after eating only a very small number of calories find out that they're actually eating more than they think.

    If your logging is correct, then you do need to make sure you're getting the minimum number of calories. One day of undereating won't hurt you, but if you do it routinely, you may become malnourished and you're probably not going to feel very good. Focus on incorporating more calories throughout your day rather than trying to eat more after dinner. When I was eating at a 1200 calorie baseline, I usually had something like a 200/350/500/150 calorie split: 200 for breakfast, 350 for lunch, 500 for dinner, 150 for snacks.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    one or two days under 1200 won't hurt you - but in the long run prolonged restrictive calories can cause health issues - hair loss, brittle nails, muscle loss
  • helendxxx
    helendxxx Posts: 3 Member
    Thanks all that’s extremely helpful. I’ll definitely look at little non filling extras to top up on. I appreciate all your advice and I’m sorry if it was me who accidentally pressed the ‘woo’ on the post. As I said I am new to this xXx
  • manderson27
    manderson27 Posts: 3,510 Member
    Well you are starting out the right way. You are asking questions and listening to the answers. You will find great advice and information on this site.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    helendxxx wrote: »
    Thanks all that’s extremely helpful. I’ll definitely look at little non filling extras to top up on. I appreciate all your advice and I’m sorry if it was me who accidentally pressed the ‘woo’ on the post. As I said I am new to this xXx

    If you accidentally hit the woo button you can remove it by hitting it again. I don't have anything to add. The others have covered any concerns I would have as well.
  • jmartinsolve
    jmartinsolve Posts: 2 Member
    I too have found it hard to eat the calories recommended. I have been fairly thin female all my life but healthy while eating around 1000 calories plus or minus 300 calories. It is not natural for me to force myself to eat if not hungry. I’m female and 55 years old. I want to gain muscle and not fat to lower body fat % OR lose fat since I’m not as thin as I once was. I’m 5’ 5” 129 lbs with 31% body fat per Fitbit scale. All I need to do is gain 7.5 lbs muscle or lose 5 lbs of fat but can’t manage to change either direction. Any advice for me? I guess I need to drink several protein drinks additionally through the day and lift 3-4 days a week. Need to stick with this plan. What do you think?
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    edited January 2018
    @jmartinsolve, you may be better making your own thread to get your questions answered.
    Meanwhile if I were you I would try to eat at the calorie level that MFP advises for maintenance and follow a strength training programme.

    This thread may help you.

    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    Cheers, h.
    ETA: here is a link with good programmes. Choose one that fits your abilities.
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • Slasher09
    Slasher09 Posts: 316 Member
    I think some people just do better on lower amounts. I know in the past when I would do "challenge groups" for an unnamed MLM company lol, I would be DYING eating in the calorie bracket above what I was "supposed to," and others were complaining on how hard it was to meet the 1200-1400 calorie amount. I never understood it but there are a lot of people that do well in that 1200 range.

    with that said, try to hit 1200...as others said if the weeks go on and you aren't losing the food logging is probably not accurate. If you are losing and you are feeling tired, weak, grouchy, etc then that's your signal that overall its not enough and just bump it up.

    Perfect world we are all working for the healthiest rest of our lives...its okay if it takes a couple weeks to really get the hang of it
  • kimny72
    kimny72 Posts: 16,011 Member
    edited January 2018
    Slasher09 wrote: »
    I think some people just do better on lower amounts. I know in the past when I would do "challenge groups" for an unnamed MLM company lol, I would be DYING eating in the calorie bracket above what I was "supposed to," and others were complaining on how hard it was to meet the 1200-1400 calorie amount. I never understood it but there are a lot of people that do well in that 1200 range.

    with that said, try to hit 1200...as others said if the weeks go on and you aren't losing the food logging is probably not accurate. If you are losing and you are feeling tired, weak, grouchy, etc then that's your signal that overall its not enough and just bump it up.

    Perfect world we are all working for the healthiest rest of our lives...its okay if it takes a couple weeks to really get the hang of it

    To be fair, that unnamed group is a big proponent of estimating portions. I have often assumed that the reason their workouts suggest such low cal diets is because they know people will underestimate and actually eat far more. :wink:

    OP, I agree with all these posts, give yourself time to really get the skill of logging (because it is a skill that needs to be learned) and for your body to get used to your new habits. If you end up losing weight faster than expected overvseveral weeks, then you know you need to eat more. Good luck!
  • jmartinsolve
    jmartinsolve Posts: 2 Member
    Thank you middlehaitch
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