1570 calories and can't do it.
Replies
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hey:)
i was the same as you when i first joined, i was allocated 1200 calories for my weight loss goals and it was not enough to fuel my body which led to bing eating, this time round i worked out what my calorie count should be nutritionally with this formula:
Formula for working out your daily kilojoule and calorie intake.
Kj: your goal weight x by 100 Cal: kj / 4.2
Example: my goal weight is 65kgs x 100 = 6500kj divide this by 4.2 = 1547 calories
i then changed my weekly weight loss goal to what gave me the closest calories:) and i havent been struggling at all. if you have a short time, mid and then long term goal maybe work out your calories for your first goal, this will help with your stomach shrinking and you will still lose weight, then once you get close to that goal work out your calories for the next milestone:)
my calorie count is a similar number to yours, feel free to add me and check out my food habits:) maybe they will give you ideas for lower gi foods that keep you fuller for longer:)
hope this helps:) good luck
Created by MyFitnessPal.com - Nutrition Facts For Foods0 -
Im on 1200 cal a day, and have gotten alot of meal ideas from others on this site. I have found the best filling lunch for me is a huge salad with lots of veg. For me it helped to browse other diarys to get ideas so feel free to add me if you'd like to see mine.
Good Luck
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What you should do is eat foods that are high in fiber. It will keep you full longer. Take fiber supplements also. For dinner, I take fiber supplements like 15 minutes prior to eating dinner so I don't overeat (I learned that from Dr. Oz show and it definitely helped me.) Drink lots of water through out the day. It takes time and your body will eventually get use to it. I felt like I was starving too when I first started this low calorie diet (my calorie goal is 1200.) I started to listen to what my body wants and need in order to feel full and satisfied. Eat an apple before because it will help you to not over eat or after your meal to keep you full longer. I tend to snack on fruits in between my meals so i dont eat too much or pig out when it comes to lunch and dinner. Hope this helps! Good luck and don't give up girl!0
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Try having some more protein in the morning! A typical breakfast for me is two egg whites with a slice of turkey bacon, a multigrain english muffin with some slices of tomato with black tea.
I try to keep breakfast under 250 cal, lunch between 300-400 cal, and dinner around 500. I workout in the mornings before work, but after breakfast so have a healthy snack to get me through to lunch. I try not to eat back all of my exercise calories, but the portion that I do eat accounts for my snacks. I'm only alloted 1200 calories a day so I try to get creative and keep it interesting. My absolute favorite lunch right now is a veggie wrap (lettuce, tomatoes, olives, cucumbers, red peppers) on a fajita size tortilla with only a tablespoon of shredded cheese and balsamic vinegrette.
For foods that used to eat in large quantites, I just scale down the serving size to a manageable amount so I can at least get a taste of it.0 -
try adding protein shakes in ur diet along with tons of water0
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From glancing at your diary- It looks like you eat a considerable amount of bread (one day had 6 slices I think) so maybe instead get a good quality hearty whole grain bread that will maybe be 100 calories per slice but more filling. I'm in no way an anti-carb or whatever person but I do think nutritionally it makes sense to make them count. Also, eggs or egg whites for breakfast are great. Eat a hearty veggie as snacks, such as maybe 1 or 2 cups of steamed broccoli and cauliflower with some Mrs.Dash and lime juice or something. You've gotten some great suggestions though from previous posters.
One thing I haven't seen mentioned- natural appetite suppressant for me is working out! I'm simply not very hungry after I work out.
Good luck!0 -
I can't eat carbs first thing, or I'll be hungry all day. I usually have eggs or a protein bar. I try not to eat crackers, cereal, or bread for snacks. I realized a long time ago I was a carbohydrate addict. Starting with carbs, especially simple carbs like sugar, make me crave more.
Hope this helps.
Same here. I can't do complex carbs in the morning or I am starving halfway to lunch. My usual breakfast is hard boiled eggs, 1-2 slices low sodium bacon, and a cup of homemade OJ (no sugar added).0 -
from my experience bread or pasta = I will eat more!!! Eat more protein such as chicken or have yourself a thick piece of steak. try black beans with brown/wild rice... beans will keep you full bc of the fiber and protein! eat chilli or fish. Anything with protein. Try eatin 4 hard boiled eggs for a meal.0
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Im at 1200 a day. I think what one person already said was a good point. you are not having a whole lot of protein. also drinking lots of water and the broth before eating is good too. This isnt the first time I am losing weight. I lost about 90 lbs years and years ago. I let my depression take over and now I am losing it again.
I eat cereal (bran) with almond milk in the morning
a snack 2-3 hours later usually some kind of fruit or veggie thing.
lunch I eat a sandwich with cheese,lots of lettuce cucmbers,tomato,and an avacado spread and sprouts. I admit i eat the normal "sub" type bread for this meal. sometimes it is wheat sub.
Dinner I have a prepackaged meal. I usually try to stay below 300...or close to that. I also will add veggies to that.
My nutritionist told me a lot of starvation can be from needing more water and also not eating enough times a day. I am supposed to eat every 2-3 hours. no longer than 3 hours should pass without something.
Another thing that helped me is, the nutritionist told me to chew gum and drink water at the same time cos sometimes your body gets "tricked" into thinking it is eating.
I was also told that it can take 21-30 days for your body to really get used to changes like in a diet. After 30 days or so it is supposed to get a little easier. Dont deprive yourself completely either. I am allowed one thing of my choice a week. within reason. Like if i want sweet I get 1 of the reeses pnut butter cup things like they have at the checkout register. I dont keep anything more than i need in the house cos i personally will want to eat it haha.
2-3 hours later a snack. I eat a cereal bar or even those green giant for one veggie mixes you put in the microwave. I will eat 2 of some of them cos some have 50 calories per container.0 -
I took a look at your food diary
1)breast feeding, if you are breast feeding you need more calories (you had this on a few days)
2)You have a lot of high calorie items: ice cream peach cobbler ect
3)Did not see a lot of veggies 1 cup broccoli is like 60 cals
4)If your enter all you eat your meals are very spuratic your skipping breakfast some days and then dinner others
My advice to you is to eat whole foods, more whole wheat and other complex carbs. as well as protein. Eat 3 meals a day 300-400cal and then 2-3 snacks around 100cal great snack foods carrots 3 oz Apple, Banana, string cheese. If you would like take a look at my diary I often don't eat 1600 cal in a day and I am rarely hungry, nor lacking energy I am a carpenter and this site tells me I need to eat a crazy amount of calories. If your breast feeding you need to adjust your goals as well as you may wish to take a look at them is your daily activity level accurate if not adjust it and it will give you more cals.
Hope this Helps,
Jake
Feel free to freind me if you looking for suport0 -
If you want a filling sandwich, and a filling day generally, eat more vegetables! Low cal, full of micronutrients and filling as! Get a salad sandwich and some veggie stir fry into you!0
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If you ate breakfast, lunch, & supper & you still have 700/1500 cals left then you're just not eating enough @ each meal & snacks.0
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Up protein and throw in some healthy fats too like nuts or avocados. If 1570 is a huge change for you, it probably wouldn't hurt to up it a little bit for a while to give yourself time to adjust.
I'm at 1600 and most days I wouldn't make it if it weren't for working out. I could probably stand to eat more too and still lose at a decent rate. What is your daily activity level like? How quickly are you losing weight?0 -
I discovered that when I would eat old fashioned rolled oats for breakfast that I was hungry again really fast. So I switched my breakfast to 1 or two eggs (depending on if I was going to exercise that day) over a piece of toast. I discovered that the healthy fats in the eggs and the protein kept me happy for hours. Most days I eat a sandwich not with low calorie bread but 100 whole wheat. Natures own is only 50 calories a slice. The whole sandwich with low calorie mayo and lettuce and veggies is less then 300 but leaves me stuffed and happy. I am the same as you, when I eat oatmeal I HAVE to put sugar in it, same as my coffee. I cook my oatmeal with almond milk. It is half the calories as regular milk has more protein and sweetens it a little and then I dont need butter. My go to snack is almonds. Basically my strategy is this. I build my meals like this, protein, whole grains and healthy fats and bulk it up with veggies. And I do my absolute BEST to exceed my fiber intake EVERY day. That is probably the first thing I look at on a nutrition facts label. How much fiber does it have and then calories and then protein. The fiber will keep you full, the protein and healthy fats will keep you satisfied and the whole grains will lower your sugar spikes. Hope this helps. The only time I have problems with hunger and cravings is the week of TTOM. The rest of the time it is easy and I feel happy. Rarely hungry. Sometimes I have calories left over0
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Hi there. There are some good suggestions in other posts. Personally I am on 1640 a day (though now that I have lost weight I should be on less). I too had a hard time not exceeding my limit (and still do). However after around 110 days on mfp, I can say these are the things that helped me:
1. Exercise. The more exercise you do, the more you can eat.
2. Good lean proteins. Eat a few eggs at lunch, or lean chicken or even lean beef and I bet you are less likely to be hungry. Try and get plenty of veggies and/or beans at these meals too, they fill you up for relatively few calories.
3. Good breakfast. Oatmeal is a great start to the day (see you are already doing that). Whatever you do, don't stop eating a healthy nutritious breakfast. There are a lot of great healthy cereals around that you can swap for when you get bored with Oatmeal. But avoid all those sugary brands (read the packets!)
4. Don't worry if you are a little (or even a lot) over as long as your weekly average is still within ball park of your target. You might not reach your goal as quickly but you will still lose. And in some cases (eg if you have been starving), feeding your body a little more may even startle it into losing more weight than you would have otherwise lost.
5. Take a decent multivitamin particularly on days when you know you be eating badly (either not enough calories or not enough "nutritious" calories.
6. If you feel yourself "starving" it could mean that your body wants to go into starvation mode (though I am not an expert on this). Personally if I was really hungry I would try to eat a healthy snack to tide me over to the next significant meal (and then try and eat a little less at the next meal). I find that fruit, nuts, yoghurt, even a little cereal all do the trick. I don't care too much if I go over calories with such foods as long as I keep it in perspective.
7. Whatever happens, stick with your logging. Even if you find its hard to keep to the limit, keep logging. Being accountable is important and will still help you keep things in check. Over time you will spot eating trends that help will help you make choices that are likely to keep you focussed and on track.
8. Remember to plan some "indulgences" of your favourite foods occasionally. Yes this won't help you keep "under the limit" but it will keep you sane.0 -
Watch you sugar and the artificial sweeteners both will increase your appetite.
When you make healthier choices with the nutrition to calorie ratios you'll be more satisfied.
(I peeked at your diary and saw a lot of high cal low nutrition stuff,
Focus on the good stuff... work on meeting your protein and calcium and whatever other nutrients you pick goals, before you eat any sweets. It changed how I feel big time.)
Good Luck
-B0 -
Look for low GI foods, they help keep you feeling fuller for longer. Load up on water and green tea. Eat when you're hungry but choose wisely. Good luck!0
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i made homemade clam chowder and trying to figure out how to meassure what was in it was hell. i just had to assume...0
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Fiber and water....eat lots of food with fiber like shredded wheat,oatmeal, etc and drink lots of water0
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You can check my diary if you like, I'm on 1570 too.0
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You can check my diary if you like, I'm on 1570 too.0
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eat foods that are bulkier with lower calories...try roasting some broccoli or other vegetables...grapefruit and apples are good appetite suppressants, try eating those when you get hungry. Instead of oatmeal for breakfast try having something with high protein...try some combination of whole eggs and egg whites. that will keep you feeling fuller longer and one egg white is only about 17 calories. make sure all of your carbs are whole grains/not white it will keep you fuller longer. also try chewing really, really slowly...i find that it helps me eat less in general...dont wait to eat when you are hungry, but only eat when you are hungry. my sister once taught me the apple test. if you are really hungry then you would eat an apple. if you "dont want" an apple then you are not hungry, its something else going on. the apple test stops me from eating when i'm just thirsty or when its about emotions/boredom/anxiety and not a real need for calories. hope one of these tips helps! good luck!0
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MFP has the built in don't eat under 1200 to prevent starvation mode warning, but...6. If you feel yourself "starving" it could mean that your body wants to go into starvation mode (though I am not an expert on this). Personally if I was really hungry I would try to eat a healthy snack to tide me over to the next significant meal (and then try and eat a little less at the next meal). I find that fruit, nuts, yoghurt, even a little cereal all do the trick. I don't care too much if I go over calories with such foods as long as I keep it in perspective.
It is and isn't about the calories... Yes, it is very hard to get adequate nutrition in less than 1200, but you could be eating 3500 cal and still go into starvation mode if you're not getting enough NUTRITION
-Good Luck
P.S. SteveEagle nice to see that I'm not the only one who writes in outline form... good content too!0 -
I would also suggest a bit of an attitude change.
Instead of saying to yourself, "ugh this is hell measuring all this stuff," or "oh I just can't do it," focus on what you can do and try to make changes incrementally. You didn't gain weight overnight, so don't expect it to go away overnight. As far as measuring goes, it does get very easy once you get used to it so just give yourself a little more time to prepare your meals.
There's some great advice in this thread already about eating more veggies and lean proteins instead of carbs. Just take your time and don't dive headlong into it.
Keep your chin up girl! 0 -
i dont exercise. i dont have enough time with three kids and all the crap there is to do around here. im always so tired that if i spent energy on exercise id have to lay around the rest of the day.0
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I can't eat carbs first thing, or I'll be hungry all day. I usually have eggs or a protein bar. I try not to eat crackers, cereal, or bread for snacks. I realized a long time ago I was a carbohydrate addict. Starting with carbs, especially simple carbs like sugar, make me crave more.
Hope this helps.
Same here. I can't do complex carbs in the morning or I am starving halfway to lunch. My usual breakfast is hard boiled eggs, 1-2 slices low sodium bacon, and a cup of homemade OJ (no sugar added).
I totally thought this was just me! i had to stop eating oatmeal in the morning because it made me feel like i was starving two hours later! now i have one egg and one egg white, less calories but it totally works for me. Glad to hear others have the same issue!0 -
thank you!0
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Oh i had no idea eating carbs for breakfast was doing this to me. I thought thats what you were sposed to do. egg white omlet for me for now on!!!0
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Someone mentioned you're breastfeeding - is that right? If you're exclusively breastfeeding no wonder you're hungry on those many calories. I've read it burns 500 calories a day to produce the milk but you might want to double check that.0
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I can't eat carbs first thing, or I'll be hungry all day. I usually have eggs or a protein bar. I try not to eat crackers, cereal, or bread for snacks. I realized a long time ago I was a carbohydrate addict. Starting with carbs, especially simple carbs like sugar, make me crave more.
Hope this helps.
Same here. I can't do complex carbs in the morning or I am starving halfway to lunch. My usual breakfast is hard boiled eggs, 1-2 slices low sodium bacon, and a cup of homemade OJ (no sugar added).
I totally thought this was just me! i had to stop eating oatmeal in the morning because it made me feel like i was starving two hours later! now i have one egg and one egg white, less calories but it totally works for me. Glad to hear others have the same issue!
You are definitely not alone. My best friend lost 90 lbs, and she has the same issue. No starches in the morning.
Everybody is different though. My grandmother lost 67 lbs, and she eats a bagel every morning. I suppose it just depends on your body and your preferences.0
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