1,200 calories
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I am in a wheelchair, completely immobile and lost 95 pounds, on a 1200 calorie diet.
See my thread here for pictures and how I did it -> https://community.myfitnesspal.com/en/discussion/10674309/mfp-weight-goal-achieved-95-pounds-gone-wheelchair-user/p1
If I can do it, ANYONE can do it.
As a earlier poster stated, it is all mental. However, it also about your strategy. The key is understanding how to stay fuller longer...here are a few tips.
1) Drink coffee as it is suppresses appetite.
2) Eat slower. (i.e. I use a small spoon to eat rice/soup - takes me longer time to finish/use a small bowl for snacks/other unique strategies).
3) Eat foods that are LOW CAL, but take long for your body to metabolize (RAW FRUITS/VEGETABLES/Measured out nuts).
4) Protein is friend (makes you full, generally low cal).
5) Eat a low calorie snack before you are hungry.
6) Remove as much high carbs from diet as possible.
7) Find low calorie substitutes for high cal food (i.e. weight watcher bread: 1 slice is 50 cals). Popcorn instead of chips.
I encourage you to read my thread. You got this!!
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Patrice120 wrote: »Focus on eating mostly real food, not processed food. This will be more satisfying and help you stay full.
Here is a 1,200 calorie day that is satisfying and realistic. It assumes someone works outside the home and eats out for lunch like I do. I try to focus on getting a good balance of carbs, protein, fat and fruit or vegetables in each meal to help feel full.
Breakfast: 2 egg scramble with a handful of cut of veggies, 1 slice of whole wheat toast (270 calories)
Lunch: Chick fil-a chicken wrap and a large fruit cup (420 calories)
Dinner: Start with a salad of mixed greens and various veggies and 2 Tbs dressing (something with some fat, not nonfat)...then cook 4 oz skinless chicken breast (with some kind of seasoning of or a small amount of BBQ or teriyaki sauce), 3/4 cup brown rice and some steamed broccoli...note: make and eat the salad first, then cook and eat dinner because your cravings will settle down a few minutes after finishing the salad (510 calories)
Drinks: water and maybe an unsweet iced tea with lunch (or other no calorie drinks, but avoid artificial sweeteners)
How would a processed meal with the same macros be less satiating than a "real" one? I might agree with you a little on satisfaction but not across the board. There are many "unreal" foods that I find very satisfying because I have no intention of preparing them myself. Chicken strips/nuggets would be a good example.
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angelayarham wrote: »I have a ton of weight to loose 60kilos I’m finding 1200 cal hard. Really hard. Any advice or tips anyone ?
Try to drink more water and replace a meal with a protein shake
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I feel like this post could have been typed by me! And, I thought that 1200 was the goal for losing weight...
Not to completely hijack this post, do any of you have thoughts for calories/day I should aim for:
-female
-40
-186 lbs
-5'5"
-mostly sedentary (walks around 1 mile per day)1 -
unyquescorpion wrote: »angelayarham wrote: »I have a ton of weight to loose 60kilos I’m finding 1200 cal hard. Really hard. Any advice or tips anyone ?
Try to drink more water and replace a meal with a protein shake
why a shake? nothing leaves me less satisfied than drinking my calories. I get that it works for some but why recommend replacing an entire meal with a shake?3 -
StephanieBam wrote: »I feel like this post could have been typed by me! And, I thought that 1200 was the goal for losing weight...
Not to completely hijack this post, do any of you have thoughts for calories/day I should aim for:
-female
-40
-186 lbs
-5'5"
-mostly sedentary (walks around 1 mile per day)
1200 is a random number in the zeitgeist. it's NOT appropriate for many/most (but IS appropriate for very short, very sedentary people).
https://www.aworkoutroutine.com/1200-calorie-diet/
Use the site as it was meant to, put in your stats in MFP. You are not that far from healthy weight so i'd go for 1 or 1.5lb/week rate of loss. Eat back exercise calories from your walk.4 -
StephanieBam wrote: »I feel like this post could have been typed by me! And, I thought that 1200 was the goal for losing weight...
Not to completely hijack this post, do any of you have thoughts for calories/day I should aim for:
-female
-40
-186 lbs
-5'5"
-mostly sedentary (walks around 1 mile per day)
Did you put your stats into MFP? Women typically get 1200 calories because they select the most aggressive rate of loss MFP will give you, regardless of whether or not that is reasonable for that person.2 -
lynn_glenmont wrote: »
^^^This...1 -
StephanieBam wrote: »I feel like this post could have been typed by me! And, I thought that 1200 was the goal for losing weight...
Not to completely hijack this post, do any of you have thoughts for calories/day I should aim for:
-female
-40
-186 lbs
-5'5"
-mostly sedentary (walks around 1 mile per day)
You have around 40 lbs to lose to get into the healthy weight range for your height, so you should be aiming for @ 1 lb per week. MFP will probably give you around 1300-1350 cals as a goal. Make sure you log any exercise you do and eat back at least some of those calories. This thread might be useful to you, and anyone else getting started:
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
And as someone else who gets a pretty low calorie goal, this thread helped me a lot:
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
I've probably added a good 100 calories or so to my NEAT in the last year. It doesn't sound like much, but when you don't need many calories in the first place, every little bit helps. Also when you get naturally more active during the day, I find it makes getting motivated to workout and add even more calories into the formula easier.4 -
If you're miserable at 1200, you should eat more. Of course you aim for good choices, and think of nutrition, but this is your life. Be happy AND healthy. What you're doing should not be or feel like a punishment.
As the tortoise said, slow and steady wins the race.
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[/quote]Set realistic goals, be consistent and most of all be patient...
[/quote]
[/quote As the tortoise said, slow and steady wins the race.[/quote]
Best advice here. I am 5'3" and was set at 1200 too. I was hungry too. I started eating fresh food, veggies, fruit, eggs and lean meat. I overcame the hunger part, I think my body adjusted after a few weeks. I lost 18lbs, more than I intended by 3#, but I am now watching macros instead of calories. I still stay within my calorie allowance but that is just a by product now of watching the macros.
Give yourself time and be patient.0 -
Patrice120 wrote: »Focus on eating mostly real food, not processed food. This will be more satisfying and help you stay full.
Here is a 1,200 calorie day that is satisfying and realistic. It assumes someone works outside the home and eats out for lunch like I do. I try to focus on getting a good balance of carbs, protein, fat and fruit or vegetables in each meal to help feel full.
Breakfast: 2 egg scramble with a handful of cut of veggies, 1 slice of whole wheat toast (270 calories)
Lunch: Chick fil-a chicken wrap and a large fruit cup (420 calories)
Dinner: Start with a salad of mixed greens and various veggies and 2 Tbs dressing (something with some fat, not nonfat)...then cook 4 oz skinless chicken breast (with some kind of seasoning of or a small amount of BBQ or teriyaki sauce), 3/4 cup brown rice and some steamed broccoli...note: make and eat the salad first, then cook and eat dinner because your cravings will settle down a few minutes after finishing the salad (510 calories)
Drinks: water and maybe an unsweet iced tea with lunch (or other no calorie drinks, but avoid artificial sweeteners)
This advice is really boring, you can lose weight and still eat and drink a variety of things. Food like bland salad, bland chicken and bland rice is the reason people give up.
There is nothing wrong with artificial sweeteners. You don't need to limit yourself to simply water when trying to lose weight.10 -
Can you all Explain how the macros work?0
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I understand the difficulty... I am 4'11" and about 102 pounds... way too heavy for an Asian woman. I too am on the 1,200 calorie diet, and can be so sporadic... barely hungry and eating 650 calories a day or starving and eating well over 1,500. What I've found is that smoothies taste great and if you make a good one it can hold. Also lean meat is filling and low-calorie. Salads, bread, noodles... I get hungry much too fast. A good source of protein and a little healthy fat can go a long way
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Hi all, i just started calorie counting and MFP calculated 1200 calories for me too. Im 5ft 6, slightly active (i commute to and from work and always running around with 2 kids) i am within my BMI but want to shed around 1 stone. Is 1200 cals too little? Do u guys follow macros too which is all new to me - does everyone stick to the figures MFP gives u? Thank you....
Kay xx0 -
Calorie_Counting_K wrote: »Hi all, i just started calorie counting and MFP calculated 1200 calories for me too. Im 5ft 6, slightly active (i commute to and from work and always running around with 2 kids) i am within my BMI but want to shed around 1 stone. Is 1200 cals too little? Do u guys follow macros too which is all new to me - does everyone stick to the figures MFP gives u? Thank you....
Kay xx
With only 1 stone to lose, you should be set to no more than 1 lb per week, so if you chose more than that, dial it down. You should also log your exercise and eat back some of those too.
The mfp default macros are fine. Many of us look at the protein and fat goals as minimums and let carbs fall where they may.0
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