Always go beyond 1300 cal a day :(
ane1027
Posts: 9 Member
Does anyone struggle with this? I want to lose 10 pounds and calculations say I should be eating 1300 cal a day. But I just can not seem to stay in this limit. Somedays I will go 300 calories above, and sometimes even 800 calories. Normaly there is no weight lost. My apettite couldn't not care lees about this limit. Can you give some advice on how to control hunger? Thank you.
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Replies
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If you are exercising then it'll be fine to go above 1300....how much above it is the question and your weight loss to date will tell you the answer...
The kinds of food you eat will make a difference - high protein/fibre/fat all great for satiety.
With 10lbs to lose 0.5lb loss a week should be your aim is 1300 what MFP gave you?0 -
How did you come up with 1300/day? What rate of loss did you ask MFP to give you? It might be too aggressive given that you only have 10 pounds to lose and that's why it's so low. I use IF to help me stick to my deficit, but that isn't for everyone.3
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Is 1,300 a realistic goal for you? Did it come from MFP? If so, what did you pick as your goal weight loss per week?2
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I picked to lose 0.5 pound per week. And 1300 calories is not only according to MFP,but also with various calculatiors online. My maintainence is 1800 cal, so -500 it comes to 1300. So what to think I should do, because my apettite also think than 1300 is low.0
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I picked to lose 0.5 pound per week. And 1300 calories is not only according to MFP,but also with various calculatiors online. My maintainence is 1800 cal, so -500 it comes to 1300. So what to think I should do, because my apettite also think than 1300 is low.
A 500 cal deficit gives you 1 lb per week, not 0.5 lbs. You should be set to lose 0.5 lbs per week so a -250 cal deficit, plus you should be logging your exercise and eating back some of those calories too.6 -
I picked to lose 0.5 pound per week. And 1300 calories is not only according to MFP,but also with various calculatiors online. My maintainence is 1800 cal, so -500 it comes to 1300. So what to think I should do, because my apettite also think than 1300 is low.
A deficit of 500 calories a day is a pound a week, not half a pound. If you maintain on 1,800, then .5 a week would give you a daily goal of 1,550 calories.
Is that 1,800 to maintain calculated on a sedentary lifestyle? If the goal comes from MFP, it's based on your activity level before you do any intentional exercise. So if you exercise, you can eat more.4 -
I ment 0.5 kg which is a pound a week. Sorry about the metric. Do guys think this is too agressive? But even with all the calculation being wrong, the scale isn't. I'm not loosing the weight.0
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Do you use a food scale weigh everything? Do you pick the right entries from the database?1
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I ment 0.5 kg which is a pound a week. Sorry about the metric. Do guys think this is too agressive? But even with all the calculation being wrong, the scale isn't. I'm not loosing the weight.
Possibly. Ideally 0.25kg is enough loss per week when only10lbs to lose. But short term 0.5kg will be fine.0 -
I ment 0.5 kg which is a pound a week. Sorry about the metric. Do guys think this is too agressive? But even with all the calculation being wrong, the scale isn't. I'm not loosing the weight.
Use a food scale for all solids, double check that the entries you are using in the database are accurate.
Are you hitting the MFP minimums for protein, fat, and fiber? They can help you feel more full.
Trying to lose the last few lbs is slow and requires patience. Small fat losses can hide behind water weight fluctuations for weeks at a time.2 -
I ment 0.5 kg which is a pound a week. Sorry about the metric. Do guys think this is too agressive? But even with all the calculation being wrong, the scale isn't. I'm not loosing the weight.
Yeah, if you have trouble sticking to the calorie goal for more aggressive weight loss, try a more reasonable goal. It's better to lose a bit less per week consistently than it is to keep trying to lose more weight but failing because the calorie goal just doesn't work for you.
Have you tried adjusting your meals any to see if that helps you feel fuller? I have no idea what you're eating, but some people find that increasing the protein in their diet helps them feel fuller for longer. Others find that fiber helps with this or making sure they get sufficient fat.4 -
Does anyone struggle with this? I want to lose 10 pounds and calculations say I should be eating 1300 cal a day. But I just can not seem to stay in this limit. Somedays I will go 300 calories above, and sometimes even 800 calories. Normaly there is no weight lost. My apettite couldn't not care lees about this limit. Can you give some advice on how to control hunger? Thank you.
How long have you been eating this way? How often are you going over?
If you're really not losing weight, you need to figure out what your average intake has been, because you're not going to lose anything earring more than you've been maintaining on.
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Yes. I'm not saying that I eat 1300 and can not lose weight. MFP is great and almost everything is accurate. I' saying that I go beyond every single day and I feel bed every day cause of it. I was looking for an advice on how to stay in this sad limit.0
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Yes. I'm not saying that I eat 1300 and can not lose weight. MFP is great and almost everything is accurate. I' saying that I go beyond every single day and I feel bed every day cause of it. I was looking for an advice on how to stay in this sad limit.
How long since you started then and have you lost any weight?0 -
As am example -when I was losing I ate 1700 cals and lost 0.5lb/ approx 0.25kg a week. I am lightly active. If I had been sedentary I would have still lost eating 1450 cals. I'm only 5ft 2/48yrs.1
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Yes. I'm not saying that I eat 1300 and can not lose weight. MFP is great and almost everything is accurate. I' saying that I go beyond every single day and I feel bed every day cause of it. I was looking for an advice on how to stay in this sad limit.
And we've addressed that too.- You don't have to stick to 1300, anything under your maintenance calories will lead to weight loss, but it will be slow and you need to be patient.
- Make sure you are getting enough protein, fat, and fiber as they help with satiety.
- If you open your diary, fresh eyes might be able to see where you can make swaps to feel better with less cals.
- For some of us smaller gals, adding a little extra activity so we can eat a few more calories is a help too!
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I eat around 1300 and don't consider it a sad limit. The key is to set a goal that is appropriate for you and figure out what foods satisfy you. As others have said, there is not a universal answer to this. Choose a macro to decrease, add more of the others and see how you feel after a week.1
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You may have to play around with when you eat and what you eat to find what satiates you for the longest as this differs between people. I find that I need to eat more protein at breakfast and less carbs (oatmeal, cereal) but I have heard people say that the opposite works better for them. I also tend to eat the majority of my calories at breakfast and lunch, saving only a small amount for dinner. Going to bed hungry doesn't bother me but being grumpy at work if I am hangry definitely does.
I tend to eat a large volume of low calorie vegetables for dinner which seems to keep me full enough not to snack before bed. Maybe also try pre-planning and/or pre-logging your meals. I don't do this personally but have heard a lot of people say it helps them stay on track. It may take a few weeks to really figure out what works best for you but in the end it will be more sustainable. 5 -
You need to find some better food options if you are constantly going over your set calories and it makes you feel bad.
For instance, I have given up all bread products, don't eat any dairy (allergy so no choice in this), and absolutely NO ground beef or pork as I find that those things make it too difficult to stay within my calories. Every meal should be 1/2 veggies, so yes even breakfast (1 egg with 1/4 cup egg whites and 3 big handfuls of spinach along with 1/4 cup of cheese or vegan cheese for example).
If you are eating REAL food and eliminate all processed and ensure your plate is 1/2 veggies then you should not have an issue sticking to your calories like I have found. This is the "formula" that has helped me lose over 80 lbs so it works!
By eating healthy and "real" food I often find that I have room at the end of the day for my 1 square of dark Lindt chocolate along with 15 almonds (I typically have room in my calorie bank for this 162 calorie dessert every night!).
If im hungry and need a snack I always grab a cup of either green grapes, sugar snap peas, or baby carrots. If you are wise with your choices there is no reason that 1300 calories per day is unreasonable.5 -
You need to find some better food options if you are constantly going over your set calories and it makes you feel bad.
For instance, I have given up all bread products, don't eat any dairy (allergy so no choice in this), and absolutely NO ground beef or pork as I find that those things make it too difficult to stay within my calories. Every meal should be 1/2 veggies, so yes even breakfast (1 egg with 1/4 cup egg whites and 3 big handfuls of spinach along with 1/4 cup of cheese or vegan cheese for example).
If you are eating REAL food and eliminate all processed and ensure your plate is 1/2 veggies then you should not have an issue sticking to your calories like I have found. This is the "formula" that has helped me lose over 80 lbs so it works!
By eating healthy and "real" food I often find that I have room at the end of the day for my 1 square of dark Lindt chocolate along with 15 almonds (I typically have room in my calorie bank for this 162 calorie dessert every night!).
If im hungry and need a snack I always grab a cup of either green grapes, sugar snap peas, or baby carrots. If you are wise with your choices there is no reason that 1300 calories per day is unreasonable.
We know nothing about OP's current weight and activity level (except the fact that they only want to lose ten pounds is an indication they don't have a lot of excess weight). 1,300 is a reasonable goal for some people, for others it is very unreasonable.
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I’m at 1,200 a day and it is hard. Try planning ahead for a few days and see how that does. Calculate in advanced the calories you expect to eat that day and see where/when you are going over. Without looking at your diary, there’s not many suggestions on food replacements0
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I'm in the same boat as you. When your calorie amount to lose weight is that low it is hard to stick with it. The only solution is to eat lower calorie foods to fill yourself up, like tons of veggies, lean protein, soups, etc. Soup is good because of the amount of water content. If you make a veggie soup that you enjoy try eating that before your main meal once or twice a day. It will be low in calories but somewhat filling. I eat lots of cucumbers, pickles, carrots, and other low calorie foods as well.1
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OP, I have about 10 lbs to lose and my level is set at 1410 calories and I'm having trouble sticking too it also. I am weighing everything. Everyday I do go over just about. I think I've had 3 days in the past 3 weeks where I stayed inside that goal. It is very, very hard for me and I've tried all sorts of combinations. On average, I'd say I eating about 1500-1600. It feels like I'm just maintaining. Hopefully I see some downward movement. I'll live with the VERY slow weight loss I guess with 1500-1600 calories. It's probably going to equate to 1/2 lb a month.3
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Every time you feel you have to eat, and eating doesn’t fit your calorie goals, go out for a fifteen minute walk.
You may find you’re not hungry anymore when you get back; and if you are, at least you’ve had some exercise!8 -
Planning ahead really helps. Pre-package your food to control the portions. Also, try to be more active so you can eat a bit more. Going for a walk during lunch or after work can make a big difference. It burns calories, increases metabolism, and keeps you busy so you're not thinking about being hungry.
I pre-plan my meals and snacks the day before. I plan about 150-200 under my target so I can have an extra snack or two if I'm hungry.
I pack breakfast and lunch for work everyday and only take the food I planned. If I'm hungry I'll have plain coffee or tea. It's enough to hold me over until I get home, and by then the hunger is usually subsided.
Good luck to you!2 -
I’ll assume 1300 is a reasonable goal for you - mine is 1200 and that is perfectly reasonable for me.
My question would be, what are you eatting?
It is true that when you’re calorie counting you can eat anything you like, provided you stick to your calorie goal. That means you can eat cake and cookies if you want, but if your goal is 1300 cals you’ll pretty unhappy as you won’t get many portions.
Focus on eating low calorie foods and you need not go hungry. Make veggies the center of every meal. You can have a lot! Then add in protein based on your preferences. If you want carbs add those too (if you don’t add them you won’t miss out as veggies have plenty of carbs in them).
Whatever you’re eatting, make veggies the main attraction and you’ll find 1300 cals goes a long way.
If you have a sweet-tooth have low calorie options in your house - sugar free jelly/jello, low calorie ice cream etc- so when you need something sweet you have a low calorie option on hand to beat the craving.
My last tip would be plan your meals. When you have s plan you don’t need to make choices. It’s much easier to follow the plan than it is to make a good choice when you’re hungry!3 -
I find it easier to get a few hundred exercise calories and have another meal than to eat at less than 1500. For me, 1500 is the cutoff between feeling miserable and feeling pretty content, and it's not that hard to burn 300 calories with moderate to intense exercise.3
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Try planning your day's meals in advance and only eat what you planned.0
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That's an agressive deficit for so few pounds/kg to lose. Consider only lose .25 kg or 1/2 lb. per week, and upping your calories to 1500-1550. You are eating that anyway. You might as well make it official and stop beating yourself up about it. You will still lose but slower. Or you can fiddle around with what you are eating to feel less hungry, but with so little weight to lose, it would be easier to eat more and lose slower, or eat more and exercise.4
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MFP tells me 1300 but with my activity level I can eat 2000 and still lose.
That being said, I'm often still hungry too. The lower you go, the hardest it is.1
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