How do you do it on 1200 calories?

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Replies

  • kshama2001
    kshama2001 Posts: 28,052 Member
    Strudders67 wrote: »
    monrl wrote: »
    Mine is set at 1240.... I’ve been losing 1.5-2 pounds a week for 8 weeks now eating like this and I am 5’2”

    Be aware that too aggressive a weight loss rate can be detrimental to your health. You may well feel fine, until suddenly you're not. Unless you have a lot of weight to lose, losing 2 lb a week is too aggressive.

    Two things I used to see regularly in these forums:
    1. don't aim to lose more than 1% of your body weight per week.
    2. a chart that showed how much might be reasonable, per week, based on how much you had to lose. I think the last 20lbs was 0.5lb a week, 20-40lbs was 1lb a week and 40-100lbs was 1.5lbs a week. 2lbs a week was only OK if you have over 100 lbs to lose.
    Hopefully someone will have a better idea on the recommended figures, but the rationale behind this is the impact on your muscles, including your heart.

    The chart:

    9kjwnia17qv9.jpg
  • kshama2001
    kshama2001 Posts: 28,052 Member
    justinejacksonm wrote: »
    Couple additional thoughts here- I don't personally buy into the "eat back exercise calories". The point of working out is to help create more of a deficit like what's the point? ***UNLESS**** you're trying to bulk up and build muscle which is also what everyone is obsessed over these days. I want some lean healthy muscle- but I don't want to look like an athlete. That's just me thought. But I tried that whole approach and not only did I never go down in fat, all I did was build muscle underneath the fat not being burned and was even bigger.

    Do you ever workout using Fitness Blender??? You really don't need a gym tbh. FB is free. You may just be getting used to the running. It's important to mix it up and work different areas, strength and cardio.

    If you use MFP to set your calorie goal, exercise, but don't eat back any exercise calories, you are not using MFP the way it was designed.

    https://support.myfitnesspal.com/hc/en-us/articles/360032625391-How-does-MyFitnessPal-calculate-my-initial-goals-

    Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated for them and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.
  • wilson10102018
    wilson10102018 Posts: 1,306 Member
    Not really. When you set your baseline, and say you are active you are already rated for a lot of exercise calories. Eating them back is double dipping and throws off your plan.
  • g2renew
    g2renew Posts: 155 Member
    edited April 2021
    Just sharing what I do: At the start, I had manually set my calories at 1800, my carbs at 30% and protein/fat at 35%. My goal at that point was to give myself time to adjust to tracking realistically my food intake as I committed to eating healthier--- no processed foods, white carbs (except for veg), or added/hidden sugars. It was very important for me not to be hungry during this time, or I knew I would most likely fail--again. I increased my fiber, protein and water. Exercise is negligible.After noticing that i could lose weight following that plan, and that my calories were averaging around 1500 per day, I re- set my goal to 1500, allowing a high on no more than 3 days per week of 1800 cal. I am 60, limited mobility, other issues, post-menopausal, and 5'-5" on a good day! I weighed 181+ on Feb 22, and started MFP Mar 1. Today I weighed 171 after gaining weight last week. The difference last week? I stayed within my calorie range, but ate processed foods-like McD- and had white bread for several meals. I also struggled with sleep and getting enough protein, and I stopped drinking water as often as I needed. Getting back on track and looking forward to seeing how the scale and tape react.

    My reasoning for allowing myself a range for my caloric intake: my thought is that caloric confusion, like muscle confusion, might be helpful for me physically as I try to lose weight. My second reason: If I am allowed a range, then on the days I feel I need 'more', I am still following my plan. Mentally, in the past, I have been my hardest critic and self-talk has played 'failure' tapes. Small 'trick' to set myself up where it is easy to succeed, rather than quit.

    Keep going forward! Best wishes:-)
  • wilson10102018
    wilson10102018 Posts: 1,306 Member
    When you set your goals, the workouts and exercise is a factor. And, if your body knows the difference between activity and exercise that is big news.
  • dragon_girl26
    dragon_girl26 Posts: 2,187 Member
    edited April 2021
    wilson10102018 wrote: »
    When you set your goals, the workouts and exercise is a factor. And, if your body knows the difference between activity and exercise that is big news.

    MFP does ask about how many workouts you plan to do, true, but it doesn't affect your calorie goal in any way. I don't know why it's even a question since it doesn't do anything.
    If you don't believe me, change your answer on the exercise question and you'll see what I mean.
    But otherwise, no, exercise is not meant to be a factor in MFP's version of "activity", though I suppose if you want to think of it that way, that's your call.

    This is the main difference between MFP calculations and a regular TDEE calculator, though.
  • dragon_girl26
    dragon_girl26 Posts: 2,187 Member
    Also, the link Kshama posted from MFP actually says all of that. It's worth a read.
  • MsOpus
    MsOpus Posts: 99 Member
    Thank you all for your replies. Its overwhelming.
    I readjusted my goals to 0.5 lbs a week. I now have a whopping 1296 as a goal. That's the highest I can get no matter what I enter as a goal.
    I eat back some of my excercise as I don't trust the calorie count MFP gives me for that. Still feel hungry so often especially after a run or workout.
    Getting frustrated but your support is so appreciated
  • spyro88
    spyro88 Posts: 472 Member
    1200 really is too low for most people, unless it's very short term. People who do 1200 calorie diets generally tend to yo-yo because it's just not sustainable over the long term. Try upping it a bit, my view is that the absolute minimum for most people is 1400 and if you're on that you should be eating back some of your exercise calories too.
  • jennypapage
    jennypapage Posts: 489 Member
    MsOpus wrote: »
    Thank you all for your replies. Its overwhelming.
    I readjusted my goals to 0.5 lbs a week. I now have a whopping 1296 as a goal. That's the highest I can get no matter what I enter as a goal.
    I eat back some of my excercise as I don't trust the calorie count MFP gives me for that. Still feel hungry so often especially after a run or workout.
    Getting frustrated but your support is so appreciated

    I don't know if it has been mentioned already, but have you tried eating fewer meals during the day? Personally what works for me is eating one main meal a day and one or two snacks spread out the rest of the day. So just now (9a.m) i had my main meal. Spaghetti with meatballs ,broccoli and yoghurt. It's going to keep me full until 1-2pm.At that point i will be hungry but still somewhat satiated. i'm going to have a small snack then and again at 17.00 and that will be the end of my eating day. You could try experimenting with a similar method and see if it works for you.
  • g2renew
    g2renew Posts: 155 Member
    edited April 2021
    MsOpus wrote: »
    Thank you all for your replies. Its overwhelming.
    I readjusted my goals to 0.5 lbs a week. I now have a whopping 1296 as a goal. That's the highest I can get no matter what I enter as a goal.
    I eat back some of my excercise as I don't trust the calorie count MFP gives me for that. Still feel hungry so often especially after a run or workout.
    Getting frustrated but your support is so appreciated

    First, congrats on deciding to set a slower loss as your goal. Fast is not always the best way to do things. And Jenypapage has a great idea with limiting the number of times you eat. I personally do a heavy late breakfast, then a late lunch/early supper, and a snack if I want it, ending several hours before bed. Speaking of 'bed'-if you are not getting enough sleep, you may find that your body thinks it is hungry when it is really just kind of bored.

    Suggestions:

    1) Pre-plan your foods to have high protein forms that you have to chew (tuna, chia seeds are easy) and high good fats (avocado is one of my personal favorites and I drink a shot of Flaxseed oil every morning). See if by having a higher percentage of your calories fall into these groups you are better satisfied and not as hungry. Even if the volume is not as great, the nutritional increase is a huge help for me.

    2) To fill out your caloric intake for the day, try eating lower calorie vegetables- lettuces, celery, green beans, kale, crookneck squash, zucchini, etc. There are lots of low cal veg that you can eat a huge amount of with very little calories to bulk up your amount of food. BTW:I set my macros as percentages- 30% carb, 35% fat, 35% protein.

    3) Take a multi vitamin in the morning. I believe in getting our nutrients from food, but sometimes it is difficult to get some levels right.When we do not get enough nutrients, our body tries to get them by eating more.

    4) Eat more slowly, concentrating on each bite.

    5) Drink 6-8 oz of water with lemon or ACV at preddetermined times of day to evenly space out a total of 3-4L so that you stop two hours before bedtime.

    6) Nibble on psyllium husk 1TBSP during the day to increase your fiber, if following all of the above is not enough to help your satiation level. FYI: the water mentioned above will be really important to remember!

    Try this for a few days and see if you can tell a difference! FYI- if this is a significant increase in your water intake, you may find yourself needing toilet break often. These will become fewer and further apart as your body gets rehydrated sufficiently:-).

    Please keep us posted.

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