Struggling to keep at 1200 calories

swanseasian324
swanseasian324 Posts: 1 Member
edited November 2024 in Motivation and Support
So I weigh about 9 stone 8 and I'm trying to get down to just under 9 stone. It's not a massive loss but I just want to get back to my pre Christmas weight and maintain. I've started using MFP again after a long break but I'm really struggling to stay under my calorie goals.

I've put in all my details and even though I put in a goal of losing 1 pound a week it's still suggesting I stick to just 1200 calories a day. I'm finding this incredibly hard though.

I exercise regularly and I make sure to eat back my exercise calories (most of them anyway as I find MFP overestimates calorie burn). I also make sure to include low calorie but nutrient dense foods that should keep me feeling fuller. Plenty of yoghurt, nuts, fruit and veg, beans, lean meats, tons of salad, eggs, whole grain toast etc. I'm gluten intolerant so I rarely eat anything processed and tend to cook everything from scratch.

I plan everything ahead and have smaller meals and snacks spaced out through the day so I'm not having to go long periods without any food but for some reason I am still absolutely starving at the end of the day when my calories are all used up. The scales are going down at last but I just feel like I'm thinking about food all the time, I'm constantly hungry and I have no idea how I'll manage to keep the weight off when it's gone.

Has anyone else had a similar experience and if so how did you manage it??

Replies

  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,027 Member
    Perhaps 1lb/week is still a little too much. Might have to drop down to 0.5lb and be patient.
  • TeaBea
    TeaBea Posts: 14,517 Member
    A couple of things - 1200 is before exercise. Add exercise and earn calories above 1200.

    Also, 1/2 pound a week goal is appropriate when you are really close to goal...... like 10-15 pounds to go. That might be you.

    Protein, fiber, and fat are satiating components. It's a different combination for everyone. Keep experimenting. Weight loss is not about "scratch"......but often those foods can give you more nutrition.

    Your maintenance will be higher than 1200. Google here: http://scoobysworkshop.com/calorie-calculator/
    Even steps (perhaps invest in a pedometer) will give you a higher activity level, and thus more calorie burn.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    It's highly likely you will still lose eating more than 1200. For most people it is too little. I'm 5ft 2 and maintain an average of 125lbs. To lose 0.5lb a week I'd eat 1700 cals a day gross and that's with being just lightly active.

    Choose low calorie foods that are filling, plenty of protein/fat and fibre will see you feeling fuller. Load up your plate with veg and salad too.

    Your aim should be to lose 0.5lb a week. Is that what you chose for your settings?

    Weigh your food and log every single thing. Stay within your allotted cals and that's also including eating back some exercisr cals and you will lose. It takes time so be patient. You will get there.

    All the best.
    Ruth
  • NovusDies
    NovusDies Posts: 8,940 Member
    edited April 2018
    You should ditch the small meal plan and eat your calories during the conventional times. You have to space out your food intake (4 hours) so your body has a chance to go through digestion without releasing more insulin in your blood. Insulin in your blood increases your hunger so it probably wouldn't matter if you were eating 1700 calories you would still likely be hungry.

    Some people can do the small meal thing but some of us are less tolerant of excess insulin. You appear to be in the latter group.

    ETA: It will probably take about 3 days before your appetite comes under better control. That is how long it always takes me to adapt to something new.
  • MrSmooth2017
    MrSmooth2017 Posts: 19 Member
    1200 WOW, thats low. no wonder you are hungry. If you are exercising regularly then I would say increase this and go for slower loss. I appreciate that you are adding what you are burning for exercise, but if you aren't getting your macros right your energy balance is going to be way off. What people forget is that you should be logging your food and exercise before you start to diet to see what your maintenance actually is and get a benchmark, and see whats actually happening. Most people (including me) go too low at first and feel like crap, then realise they need the calories to exercise properly, then gain muscle, drop fat, and get a better balance. Your weight might not go down as quick as you would like, but when your body is shrinking despite this you stop caring so much about that.
  • TMCote82
    TMCote82 Posts: 1 Member
    MFP also told me to eat 1200/day and I reviewed with my doctor who advised it was too low. I tried another app that suggested I ate 1699 per day so I switched to that goal and have lost 4.3 lbs from 4/9/18 to today 4/12/18. Depending on how much you weight, age, height 1200 may be too little to eat a day and could back fire on you causing you to maintain or even gain. With exercise my calorie goal increases and I have had difficulty eating more than 1699 per day and usually come in a little lower than that goal in itself. I changed my calorie goal in MFP and also set my target for Macros. I'm type 1 diabetic and since following calorie and also incorporating low carb into the mix I am doing fairly well and I've been able to reduce my insulin intake and on some days not even having to take insulin :open_mouth: I weigh all my food on a digital scale as I seem to over measure when using measure spoon/cup. I have gone from always being hungry and never feeling full to not being hungry at all and unable to eat all my target calories. Do some research and do whats right for your lifestyle and body.
  • PowerliftingMom
    PowerliftingMom Posts: 430 Member
    I'm only 5' and 59 years old and even 1200 calories would be too low. I would literally be starving myself :-( I was on a 1200 calorie diet (took advice from a "nutritionist") and it nearly destroyed my metabolism and took over a year for my body to recover. Now 2200 calories is about a maintenance diet for me.
  • eleonora1809
    eleonora1809 Posts: 85 Member
    I’m 5’3” & 130lbs, I have a pear shape body so everything I eat is stored around my thighs. I’m trying to lose 10-20lbs and this app
    recommended a 1200 calorie diet. It’s hard when I first started 4 days ago because I usually eat around 1500-1800 calories a day. But I just have to remind myself that I want to be healthier, look good and feel better about myself.
    In the morning: I eat 1 apple/ banana & scrambled eggs (no butter!), afternoon: I eat 2 sweet potato and dinner only protein shake. I drink 1L of water & matcha tea for snacks. So far I almost lost 1kg in just 1 week. Anyway, I don’t exercise. I feel like workout makes me hungry and after workout I end up binge eating. Be careful with fruits with a lot of sugar!
    Don’t give up!
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    The app provides a goal based on information you provide. If you choose too aggressive of a rate of loss for the amount of weight you have to lose, or choose Sedentary when you really aren’t, it’s likely to get a 1200 cal goal from MFP when that isn’t necessary to go that low in order to lose.

    Most people, even petite women, can lose weight eating more than 1200 cals. I’m 5’2 and lost my weight eating between 1600-1900 cals.
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