Scared of # of calories ?

xSanoura
xSanoura Posts: 40 Member
in Food and Nutrition
Hi, just a little expression of concern.
I met with a dietician and she gave me a personal set of macros and daily calorie goals. 1800 on my days off and 2100 on work Days. So basically 600+ calories per meal. However, as I’m tracking I’ve been getting “scared” once I get close or hit 1000. I haven’t been going past 1200. I’m losing weight and don’t feel starved but I know she’ll scold me on our next checkup lol. Has anyone ever had this problem? Im new to calorie counting and just want to be healthy :(

Replies

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Kathryn247 wrote: »
    Hello!
    1200 is the bare minimum number of calories you should eat, and that's before adding calories for intentional exercise.
    What are your stats? (height, weight, age)
    How are you measuring your food? You should use a food scale and weight it in grams, or you may be eating more than you think.

    That's what I came in to ask, too^^
  • xSanoura
    xSanoura Posts: 40 Member
    Kathryn247 wrote: »
    Hello!
    1200 is the bare minimum number of calories you should eat, and that's before adding calories for intentional exercise.
    What are your stats? (height, weight, age)
    How are you measuring your food? You should use a food scale and weight it in grams, or you may be eating more than you think.

    Hello. I’m 24(will be 25 in 3 weeks) , 5”4 and I was 300lbs, I’m 288 now. I’m weighing my food, but I’m getting a new scale (waiting for it to arrive VIA amazon) because the one I was using isn’t formally a food scale. I haven’t added additional exercise yet but I’m a nurse so I work 12 hour shifts and still attend school.
    On days I work, she wants me to eat 2100 calories, and on days I’m off she wants me to eat 1800 calories.
    I’ve been eating around 1100-1200 daily because of that anxiety of hitting in the 1000s. I should know better but it’s like a mental anxiety :/
    For breakfast I normally eat 2 protein waffles with almond butter and a banana
    -
    For lunch I eat either chicken or salmon with 1/4 cup of kale, 1/4 cup of spinach, 3oz of brócoli, 2oz of wild brown rice, some cheese and occasionally a fruit.
    -
    Dinner is usually my struggle. If i eat a big breakfast, I’ll just have a yogurt. If I had a lightr breakfast, I’ll eat a bigger dinner.
    ....
    Im new to all this so I’m trying to find balance.
  • xSanoura
    xSanoura Posts: 40 Member
    quiksylver296 wrote: »
    At your height and weight, definitely eat what your dietician is telling you to eat. As you lose weight, your calories will drop. Enjoy them now!

    And start using the food scale 100%. The food you are describing above doesn't sound like 1000 calories to me.

    http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
    quiksylver296 wrote: »
    At your height and weight, definitely eat what your dietician is telling you to eat. As you lose weight, your calories will drop. Enjoy them now!

    And start using the food scale 100%. The food you are describing above doesn't sound like 1000 calories to me.

    http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

    thank you! that post you shared is very helpful
  • Luke_rabbit
    Luke_rabbit Posts: 1,031 Member
    Your normal breakfast is about 500 calories and that's assuming that you are spreading the almond butter as thinly as possible (2 Tbsp) and using the smallest bananas sold in the store. I occasionally have rice cakes, 2 Tbsp of nut or seed butter and a very small banana for breakfast and that is around 400 calories. Rice cakes are at least 100 calories less than protein waffles, I reckon.

    The lunch with fruit and cheese has gotta top 500 calories, especially if any of those veggies have oil or butter added before or after cooking.

    So, you are likely hitting 1200 even if your dinner is just yogurt and you don't have any other calories during the day (drinks? cream or milk in coffee? etc?)

    That's good, because you need to be eating around what your dietician recommends.
  • xSanoura
    xSanoura Posts: 40 Member
    boldknee wrote: »
    Your normal breakfast is about 500 calories and that's assuming that you are spreading the almond butter as thinly as possible (2 Tbsp) and using the smallest bananas sold in the store. I occasionally have rice cakes, 2 Tbsp of nut or seed butter and a very small banana for breakfast and that is around 400 calories. Rice cakes are at least 100 calories less than protein waffles, I reckon.

    The lunch with fruit and cheese has gotta top 500 calories, especially if any of those veggies have oil or butter added before or after cooking.

    So, you are likely hitting 1200 even if your dinner is just yogurt and you don't have any other calories during the day (drinks? cream or milk in coffee? etc?)

    That's good, because you need to be eating around what your dietician recommends.

    I normally drink water and loose tea. occasionally a homemade matcha latte with almond milk(70 calories) with breakfast. I’m trying to incorporate protein into my diet, because I need a big amount.
  • LAT1963
    LAT1963 Posts: 1,375 Member
    edited October 2019
    JEEBUS GIRRRLLLL! Eat what the dietician told you.

    I started at about 255 lbs on Aug 8 and am 240 lbs now (Oct 1) eating 1750 cals/day with *no exercise* due to orthopedic problems. Also I'm 56, so have a slower metabolism than you.

    It's fine. You will lose weight at those targets she gave you.

    Eating too few calories has the following effects (off the top of my head):

    1. puts your metabolism into 'starvation mode' so that you burn less calories
    2. with too few calories in your diet you can't get enough vitamins and minerals to stay healthy because they are only available in diluted form in food--you have to consume enough food to accumulate enough of these co-factors that your body can't make.
    3. may result in a weight loss rate that leaves you with so much loose skin that when you reach your target weight you need surgery to remove excess skin.
    4. is not a sustainable way to live for the rest of your life and so you'll only bounce back up in weight later-->leads to 'yoyo' dieting.
  • MikePTY
    MikePTY Posts: 3,814 Member
    Trust your dietician. She is working with you to build good healthy weight loss habits, not just losing in a rapid but unsustainable way. It is better to go a bit slower but properly fuel your body. 1200 may feel okay for you now but long term you would run into trouble so it is better to follow the path she set for you.
  • LAT1963
    LAT1963 Posts: 1,375 Member
    quiksylver296 wrote: »
    xSanoura wrote: »
    These are my macros k0tu9i54n25w.jpeg

    Looks good! For once, it looks like someone on these boards has found a good dietician.

    Second that. Looks good to me.
  • Luke_rabbit
    Luke_rabbit Posts: 1,031 Member
    xSanoura wrote: »
    boldknee wrote: »
    Your normal breakfast is about 500 calories and that's assuming that you are spreading the almond butter as thinly as possible (2 Tbsp) and using the smallest bananas sold in the store. I occasionally have rice cakes, 2 Tbsp of nut or seed butter and a very small banana for breakfast and that is around 400 calories. Rice cakes are at least 100 calories less than protein waffles, I reckon.

    The lunch with fruit and cheese has gotta top 500 calories, especially if any of those veggies have oil or butter added before or after cooking.

    So, you are likely hitting 1200 even if your dinner is just yogurt and you don't have any other calories during the day (drinks? cream or milk in coffee? etc?)

    That's good, because you need to be eating around what your dietician recommends.

    I normally drink water and loose tea. occasionally a homemade matcha latte with almond milk(70 calories) with breakfast. I’m trying to incorporate protein into my diet, because I need a big amount.

    I currently eat around 1300 calories, which is reasonable because I am 5'3", 54 years old, weigh 131 pounds, and trying to get to 120 - 125 lbs. My goal is to lose up to 2 pounds a month. I started counting calories in July and have lost:
    July 4 pounds
    August 1 pound
    September 3 pounds
    I had lost 1 pound total in May and June trying to lose but before counting calories and another 3-5 pounds since my GERD issues started in Summer 2018 although I wasn't actively trying to lose.

    All of that was for reference. If you want to add me as a friend, you can see my food diary.

    For protein, which I struggle to get enough of (my personal goal is 70-100 grams daily), I rely heavily on higher protein skim milk, 0% fat Greek yogurt, and protein powders - along with vegetarian sources and occasionally fish.
  • xSanoura
    xSanoura Posts: 40 Member
    Thanks everyone! I’m going to try and incorporate some smaller snacks or even a small dinner after works to help me reach my daily goals. I know my dietician is a sweetheart and I trust her, it’s just my mindset is so anxious about eating since I used to just binge. :) I’m still learning but I thank y’all for the tips and comments !
  • anubis609
    anubis609 Posts: 3,966 Member
    Here's the thing. For your height, you could legitimately eat 1200kcal once you're lean and are trying to achieve muscular aestheticism. But at your current weight (and for anyone else that isn't already lean) you want to eat as much as you can that allows you to lose weight because you can always cut a bit more once you hit a plateau - and I guarantee there is ALWAYS a plateau. Start at the bottom, and there's really nowhere else to go from there except frustration and anger.
  • New_Heavens_Earth
    New_Heavens_Earth Posts: 610 Member
    edited October 2019
    xSanoura wrote: »
    These are my macros k0tu9i54n25w.jpeg

    I'm on a similar plan. 1700 calories on a 40/30/30 split for a small deficit and half lb. a week weight loss. My dietitian has taught me more than just count the calories, but actual nutrition facts and hunger awareness. She's amazing! So far down close to 3 lbs in a month.

    Hope everything works for you.
  • anubis609
    anubis609 Posts: 3,966 Member
    AnnPT77 wrote: »
    anubis609 wrote: »
    Here's the thing. For your height, you could legitimately eat 1200kcal once you're lean and are trying to achieve muscular aestheticism. But at your current weight (and for anyone else that isn't already lean) you want to eat as much as you can that allows you to lose weight because you can always cut a bit more once you hit a plateau - and I guarantee there is ALWAYS a plateau. Start at the bottom, and there's really nowhere else to go from there except frustration and anger.

    Look, I'm a li'l ol' retired lady, 63 years old, 5'5" and mid-130s pounds, in year 4 of maintenance. If I ate only 1200 calories, and could stick to that - which is unlikely ;) - I'd be hospitalized, underweight and with malnutrition, after not all that many months.

    If I wanted to achieve muscular aestheticism - using recomposition not even bulk/cut - I'd have to eat something in the low to mid 2000s daily.

    I admit, I'm a heckuva good calorie burner for someone my size and age, but I'm very doubtful that a 25 year old woman who's 5'4" and at a healthy weight, still working as a nurse, working 12 hour shifts and going to school, plus (speculatively) "trying to achieve muscular aestheicism" (i.e, muscular and working out) is going to want to be eating 1200 calories except maybe for a short time heading into competition prep, if that ever applies. Yikes.

    https://www.aworkoutroutine.com/1200-calorie-diet/

    Oh, and: I lost about 50 pounds, obese to current weight, and never had a plateau. Though many experience them, they're not inevitable, and cutting calories further is not necessarily always the right strategy if they do happen.

    OP, you're lucky to have found a level-headed dietitician. Follow her advice!

    You misunderstood my post. I'm advocating not eating 1200 calories and to follow the dietitian advice of eating more, especially with her current stats and lifestyle.

    The 1200kcal example was merely to highlight the specificity in which it might be applied, if ever.
  • corinasue1143
    corinasue1143 Posts: 7,460 Member
    Just dropped in to second (or third or fifth or whatever) looks like you’ve found a good dietician. Looks like a good plan.
    Don’t get discouraged if you don’t get it right immediately. Just keep your goals in mind and keep going towards them. You’ll still lose weight while you’re learning.
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    anubis609 wrote: »
    AnnPT77 wrote: »
    anubis609 wrote: »
    Here's the thing. For your height, you could legitimately eat 1200kcal once you're lean and are trying to achieve muscular aestheticism. But at your current weight (and for anyone else that isn't already lean) you want to eat as much as you can that allows you to lose weight because you can always cut a bit more once you hit a plateau - and I guarantee there is ALWAYS a plateau. Start at the bottom, and there's really nowhere else to go from there except frustration and anger.

    Look, I'm a li'l ol' retired lady, 63 years old, 5'5" and mid-130s pounds, in year 4 of maintenance. If I ate only 1200 calories, and could stick to that - which is unlikely ;) - I'd be hospitalized, underweight and with malnutrition, after not all that many months.

    If I wanted to achieve muscular aestheticism - using recomposition not even bulk/cut - I'd have to eat something in the low to mid 2000s daily.

    I admit, I'm a heckuva good calorie burner for someone my size and age, but I'm very doubtful that a 25 year old woman who's 5'4" and at a healthy weight, still working as a nurse, working 12 hour shifts and going to school, plus (speculatively) "trying to achieve muscular aestheicism" (i.e, muscular and working out) is going to want to be eating 1200 calories except maybe for a short time heading into competition prep, if that ever applies. Yikes.

    https://www.aworkoutroutine.com/1200-calorie-diet/

    Oh, and: I lost about 50 pounds, obese to current weight, and never had a plateau. Though many experience them, they're not inevitable, and cutting calories further is not necessarily always the right strategy if they do happen.

    OP, you're lucky to have found a level-headed dietitician. Follow her advice!

    You misunderstood my post. I'm advocating not eating 1200 calories and to follow the dietitian advice of eating more, especially with her current stats and lifestyle.

    The 1200kcal example was merely to highlight the specificity in which it might be applied, if ever.

    In that case, apologies! :flowerforyou: I did misunderstand. Sometimes, there are just WayTooDarnMany people urging women to eat at punitively low calorie levels, and it's - as I now see that you know - not always a good strategy (sometimes it is, for some women who are smaller, inactive, older, etc. - but not always).

    OP, apologies to you, too, for my digression to apologize to the PP. :)
  • lynn_glenmont
    lynn_glenmont Posts: 10,097 Member
    xSanoura wrote: »
    Hi, just a little expression of concern.
    I met with a dietician and she gave me a personal set of macros and daily calorie goals. 1800 on my days off and 2100 on work Days. So basically 600+ calories per meal. However, as I’m tracking I’ve been getting “scared” once I get close or hit 1000. I haven’t been going past 1200. I’m losing weight and don’t feel starved but I know she’ll scold me on our next checkup lol. Has anyone ever had this problem? Im new to calorie counting and just want to be healthy :(

    I think you would be better off taking the advice of a dietician who presumably has some kind of information about, perhaps even a medical history, than asking random people on the internet who know absolutely nothing about you.

    But if you really want it: If you're sure your logging is reasonable accurate, eat more than you've been eating. At least 600 calories a day more.
  • lynn_glenmont
    lynn_glenmont Posts: 10,097 Member
    edited October 2019
    anubis609 wrote: »
    Here's the thing. For your height, you could legitimately eat 1200kcal once you're lean and are trying to achieve muscular aestheticism. But at your current weight (and for anyone else that isn't already lean) you want to eat as much as you can that allows you to lose weight because you can always cut a bit more once you hit a plateau - and I guarantee there is ALWAYS a plateau. Start at the bottom, and there's really nowhere else to go from there except frustration and anger.

    The first part of this is so wrong, six ways to Sunday. How is she supposed to build muscle on 1200 kcal a day? How is she supposed to even maintain muscle while working out on 1200 kcal a day? I'm her height, and if I wanted to build muscle I'd need something in excess of 2000 kcal (to fuel the workouts and have the building blocks to create new muscle).

    ETA: saw your later post saying that you meant this would be the only time and circumstances that it would OK for OP to go to 1200 kcals, but even under the circumstances you posit it wouldn't be a good idea.
  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    edited October 2019
    No professional has the right to "scold" an adult - and certainly not a child either. You are unique with your own special needs and requirements, feelings and thoughts. I want to get healthy and your body tells you what it needs. Professionals are here to give advise - they are not here to rule your life and they are also fallible. If the professional doesn't get it, than it's time to change to someone who deeply cares for your health and well - being and wants to genuinely help.
  • windra06
    windra06 Posts: 50 Member
    If she just gave you some numbers she doesn't know what she is doing or she is trying to dumb things down. EVERYONE is different and the only way you will be able to know close your true metabolic rate is either going in a very very expensive machine or by slowly reducing your calories until you start to see weight loss. Height is likely biggest factor to determine lean body mass and it's body organs that contribute most to how much you burn, muscle yes body fat not so much.

    Are you tall? Because those numbers seem more like the average male than a women for weight loss, although as I said above everyone is different and all the calculations are based on the mythical average person not you. 1200 is also a guide only.
    You might need 1800, or 1000 to lose weight and likely to be closer to one or the other depending on how tall or short you are.

    I'm a short lady and I can tell you now on an average of 1100 I've lost weight consistently but slowly. I once did 800- 1000 a day and the weight loss was on par with my group friends.
    Do what feels right, eat as much as you can whilst still losing weight and don't be afraid of the numbers they are a guide only. If you are losing weight mayb try upping your guide calories by a hundred or two and see what happens.

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