1200 cal without exercising??

MeganRhea_x
MeganRhea_x Posts: 57 Member
edited October 5 in Health and Weight Loss
How does anyone eat only 1200 calories a day without exercising or eating back their calories burned? I'm only asking because I can't seem to do it myself, but I'm pretty sure I have a pulled muscle in my side/back that keeps getting worse each day as I work out and I really think I need to get the exercising a break for a few days or a week so that I don't injure myself worse... but only eating 1200 calories seems impossible to me. Anyone out there eating only that much a day and doing well? I need advice on foods to eat or what helps everyone else stay under their calorie goal because I usually work out every day and eat back most of those calories...
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Replies

  • ALH1981
    ALH1981 Posts: 538 Member
    sure - i find it quite easy.

    Eat nothing from a packet, as much fresh produce as possible - salads with lean meat, fruit and whoelgrains.... do that for a few days you will notice the difference :)
  • gashinshotan
    gashinshotan Posts: 749 Member
    I did it for 40 days and cheated badly maybe 4 days (including Thanksgiving).... for some reason now I'm finding it harder to eat so little but on my exercise days I eat all my exercise calories so that's prob why I struggle non-running days.
  • gashinshotan
    gashinshotan Posts: 749 Member
    Yeah I found out the hard way - processed foods just aren't worth the calories cuz they barely fill up
    sure - i find it quite easy.

    Eat nothing from a packet, as much fresh produce as possible - salads with lean meat, fruit and whoelgrains.... do that for a few days you will notice the difference :)
  • crzyone
    crzyone Posts: 872 Member
    It's hard. I'm having trouble staying under my goal. I don't know how it's done with only 1200. I eat tons of the fresh fruits and veggies but I don't feel full unless I eat a carb like brown rice or potatoes or such and those calories send me over the edge. :( Good luck!!
  • KimberlyChubs
    KimberlyChubs Posts: 2
    Yes! Try a banana with peanut butter for breakfast. Cereal for lunch. & Anything <500 Calorie meal for dinner. Then you have room for a 200 calorie dessert. Probably around 1000 calories.
  • katismiles
    katismiles Posts: 96 Member
    I did it for a while, lost a few pounds but It was stressful and I was always hungry, so in the end I upped my calories and started working out for a few minutes a day.
  • CMmrsfloyd
    CMmrsfloyd Posts: 2,380 Member
    I did 1200 for awhile, but it would be hard for me now that I'm used to eating more since I get to use exercise calories. If 1200 just seems too restrictive for you, you could always manually set your calories at something like your BMR. BMR is what you would burn just laying in bed all day. So as long as you actually get out of bed and do something during the day, you'd still be at a moderate deficit. And if you DO have to stay in bed all day, you would not gain any weight as BMR is exactly what you need if you are bed-ridden.
  • soccerella
    soccerella Posts: 619 Member
    my calories are i think 1350, because i'm going for a slower weight loss this time around and exercise. But a few months ago i was doing to 1200, and it became easy. It took me quite some time to get used to it, but once I did I ahd no problem being very close to my 1200 calorie a day goal. It takes time to train your mind and body I think to expect that, but it only takes a couple days to train it back to expecting more! Like others said, eat as much non processed food as possible
  • spammyanna
    spammyanna Posts: 871 Member
    I did it for 6 months, it can be done. Give your body some time to adjust. Eat high protein/high fiber foods, they will keep you full longer.

    If you are still really hungry, up your calories. It's not the end of the world.

    Good luck!
  • rochey1098
    rochey1098 Posts: 285
    breakfast: wholegrain such as porridge or brown toast
    lunch: jacket potato with cottage cheese and/or beans
    dinner: Lean meat with plenty of nice vegetables

    Watch your portion sizes on anything other than the vegetables and it's fine. I know what you mean though, I much prefer to exercise and eat nicer things

    Edit: don't forget your vitamin supplement :tongue:
  • Puddykat1026
    Puddykat1026 Posts: 164 Member
    I do not eat enough. I find it difficult to eat 1200 cals a day. In the past it was because I skipped breakfast, didn't snack & had small lu & processed dinners. Now, I eat mostly veggies, whole foods, yogurt, nuts, etc. & drink at least 8 glasses of water. I'm hardly ever hungry & usually force myself to eat to get over the 1200 cals. I exercise at least 3 days a week and I do not have an active job (I think that helps me not crave food as much because I use fewer calories). Personally, I think sitting on my butt all day & eating the wrong foods made my butt expand & not eating enough food made me store it as fat. Totally off topic, but thought I'd throw that out there.
  • cherbapp
    cherbapp Posts: 322
    I don't have any trouble staying under 1290...in fact I sometimes have 2-300 calories left in a day and have to find something to fill it when I am not hungry.

    I agree...it's the type of foods that make a difference. Cut out any non-essentials like mayo and butter and never drink any calories. This leaves room for more food later.
  • popkornterri
    popkornterri Posts: 1 Member
    I feel your pain Mbooker7, It is very hard when you are used to carbs. I love carbs and crunchy food like chip....bad bad bad, so I am try to cut out the bad a little each day and if I have to have something i try to eat just a little followed by a big glass of water. Best of luck to you. Keep going......
  • aippolito1
    aippolito1 Posts: 4,894 Member
    I didn't think it was hard when I was doing it. When I started trying to lose weight, I simply cut portions and then I started logging to see on average how much I was eating. Ended up being 1200-1300 calories and then signed up for MFP and that's what they suggested so it wasn't a big change for me. Now, my base is 1370 so I can eat anywhere from 1370 to about 2000 calories if I exercise.
  • cbu23
    cbu23 Posts: 280 Member
    I couldn't do it. I was always eating back my calories, but then I had no choice but to work out everyday. I adjusted my goals to lose 1lb a week instead of 1.5lbs a week. That gave 120 calories extra to work with. Now I don't feel so pressured to stay under 1200 and have to work out everyday. I just changed it earlier today, I hope it helps. I already feel a little less stressed. I eat a lot of fresh foods, but it was still hard.
  • gashinshotan
    gashinshotan Posts: 749 Member
    Yeah if I avoid processed food completely I can eat 1220 easily... I'm thinking of going all raw for this reason cuz hunger sucks
    I do not eat enough. I find it difficult to eat 1200 cals a day. In the past it was because I skipped breakfast, didn't snack & had small lu & processed dinners. Now, I eat mostly veggies, whole foods, yogurt, nuts, etc. & drink at least 8 glasses of water. I'm hardly ever hungry & usually force myself to eat to get over the 1200 cals. I exercise at least 3 days a week and I do not have an active job (I think that helps me not crave food as much because I use fewer calories). Personally, I think sitting on my butt all day & eating the wrong foods made my butt expand & not eating enough food made me store it as fat. Totally off topic, but thought I'd throw that out there.
  • SeanaG42
    SeanaG42 Posts: 2
    so just what can you eat thats not full of calories??
  • jhardenbergh
    jhardenbergh Posts: 1,035 Member
    I currently eat about 1500 calories with or without exercise, but 1200 can be done. The key is picking the right foods that are low in calorie and eat them spread out throughout the day. You can eat 300 calorie meals 4 times a day. Breakfast is easy to get in under 300, lunch isn't too bad either, dinner can be difficult, and 300 calories of snacks. Set up a timeline. Mine is breakfast 6-7 am, lunch 11-12, snack 3-4, dinner 7-8, or around there. The key is spreading out your protein which will keep you full throughout the day and drinking water that helps. A lean piece of steak will range from 40-50 calories per ounce, Chicken will range from 30-40 calories per ounce. Limit you carbs to 4 servings 100 calories and 15 grams are a serving or around there. Veggies are low in calories and I know dannon light and fit is about 80 calories and can count as a dairy. limit to 2 a day. I only know this cause my wife is doing it now.
  • regions02
    regions02 Posts: 154 Member
    I do 1300 calories/day. That seems to be easily manageable for me. I try to walk or ride my bike every day but if you think you've pulled something, you need to let it heal.
  • kearlnp
    kearlnp Posts: 8 Member
    eat higher end foods such as greek ypgurt, it has double protein and low calorie plus it fills you up!! Protein shakes, lots of veggies. Salmon, chicken, turkey. Once yuou do it for 3 weeks it will be hard to eat "bad" because your palette won't appreciate the tastes. You should be able to walk 30 minutes a day.
  • westcoastSW
    westcoastSW Posts: 320 Member
    so just what can you eat thats not full of calories??
    Fruits and vegetables. Skim milk. Lean meats and proteins, such as eggs or egg whites. Smaller portions of grains and breads. Cutting down on processed and pre-packaged foods, high-calorie condiments (mayo, ranch dressing, oils), sodas and sugary juices, and snacks when you aren't actually hungry.
  • MeganRhea_x
    MeganRhea_x Posts: 57 Member
    Since I've started MFP I've been eating around 1500-1700 calories with my workouts, and that's probably why it seems hard to go down to 1200. I'm just not sure what to do about this pulled muscle.. maybe I can train myself to go with 1200 for a week or so and then get back to working out. You all's tips seem helpful though!
  • coreytess
    coreytess Posts: 7
    look at different people's diaries to see what they are eating... that helps. I am able to do it.
  • ALH1981
    ALH1981 Posts: 538 Member
    I do not eat enough. I find it difficult to eat 1200 cals a day. In the past it was because I skipped breakfast, didn't snack & had small lu & processed dinners. Now, I eat mostly veggies, whole foods, yogurt, nuts, etc. & drink at least 8 glasses of water. I'm hardly ever hungry & usually force myself to eat to get over the 1200 cals. I exercise at least 3 days a week and I do not have an active job (I think that helps me not crave food as much because I use fewer calories). Personally, I think sitting on my butt all day & eating the wrong foods made my butt expand & not eating enough food made me store it as fat. Totally off topic, but thought I'd throw that out there.

    TOTALLY agree. If you do a moderate amount of excersise consistently (say 30 min every day without fail), eat high fibre and high protein at every meal (egg white for brekie, tuna or lean meat, spinach and any type of green vege at lunch, and cooked vege and some lean meat for dinner, with snacks of fruit or veges) you will be more than full and struggle to get to your 1200. My 1200 are mostly filled up with indulgences these days (champagne! or dressings/sauces or chocolate covered organic nuts!)
  • juliep1974
    juliep1974 Posts: 222 Member
    My daily goal is 1350 and I find it hard to do that without eating my exercise calories. I cook for myself and eat lots of fresh veg but I'm still hungry a lot of the time. Maybe just doing something really low impact to give yourself a chance to recover will help (like walking). Though it doesn't burn a huge number, it is usually enough to get me through the day without feeling like i'm starving myself.
  • Puddykat1026
    Puddykat1026 Posts: 164 Member
    so just what can you eat thats not full of calories??

    For snack I have baby carrots, celery, or I slice up cucumber & have that instead of chips. I like those sensible porions veggie straws if I MUST have a chip like product. When I make eggs, I scramble peppers, onions, mushrooms, etc into it to add extra veggies and fiber. I try to have salad every day & mix up the veggies. I use hillshire farms low sodium turkey or ham if I MUST have deli meat. My grocery store sells reduced calorie multigrain bread, and I like multigrain wheat thins for crackers when the craving comes. I use mrs dash to season meat to avoid the added sodium. I also cut out mayo (I use mustard a lot) and I don't use salad dressing. I squeeze a tomato slice on top of my salad & it seems to do the trick.
  • eating4balance
    eating4balance Posts: 743 Member
    Breakfast ideas: (around 200-250 calories)
    - 1/4 cup oatmeal cooked with 1/2 cup water, 1/2 cup egg whites scrambled, handful of almonds
    - 2 slices light wheat bread, 1 tbsp natural peanut butter, 1/4 cup egg whites cooked
    - 1/2 cup greek yogurt topped with fresh berries, high-fiber cereal and almond slices

    Snack: (100 calories or less)
    - almonds
    - plain popcorn
    - celery
    - carrots
    - sugar peas
    -sunflower seeds

    Lunch: (around 300 calories)
    - salad with grilled chicken and no dressing, cheese or mayo, sugar peas, serving of sunflower seeds, apple slices
    - sandwich with light wheat bread, light tuna, veggies and lettuce, carrots with peanut butter

    Snack: (100 calories)
    - 1/2 cup high fiber cereal
    - apple
    - packet of tuna
    -almonds
    -sunflower seeds
    - greek yogurt and fruit
    - protein powder mixed with milk, egg beaters, yogurt or peanut butter

    Dinner: (300 calories)
    - 3 oz grilled tilapia, 1 can salt free green beans, handful of almonds
    - similar to lunch
    - wrap with low carb tortilla, veggies and chicken/tuna, almonds, apple slices
    - low fat hamburger or light bread, peanut butter and celery
    - cup of chili and sunflower seeds

    Snack:(100 calories)
    - Whatever you want!
    - Banana ice cream (frozen banana pureed)
    - Protein shake
    - Veggies
    - Fruit
    - Plain popcorn

    That's about 1200 calories a day... Hope this helps! :smile:
  • TrimThinTonedTight
    TrimThinTonedTight Posts: 69 Member
    Lots of fruit, veggies, soup, and fat free yogurt or cheese or milk.

    It's pretty easy to have cereal, yogurt with fruit, a large salad, a can of soup, a whole wheat roll with a slice of cheese, and an apple with peanut butter for around 1200 calories. I had something similar to this a while ago, a little low on bread/starchy food but I was still full the whole day.

    Salad (My personal favorite):
    2 cups of green leaf lettuce
    5 medium slices of tomato
    1/2 cup of cucumber (with peel)
    1/2 cup of shredded carrots
    3 radishes, chopped.
    10 sugar snap peas
    1/4 fat free, sharp cheddar cheese
    1/4 shredded boneless, skinless chicken breast
    2 tbsp of fat free ranch
    18 croutons
    This equals 333 calories

    Chunky soup:
    Chicken noodle, whole can.
    Is 220 calories

    A whole wheat roll, with one slice of fat free, cheddar cheese
    Is 100 calories.

    Gala apple with 2tbsp of light peanut butter
    Is 232 calories

    Cheerios, 3/4 cup with 1 cup of skim milk is:
    161 calories

    175 grams of Greek yogurt with 1 cup of chopped strawberries
    Is 150 calories
  • nighthawke
    nighthawke Posts: 45 Member
    Exercising lowers the hormone ghrelin which contributes to hunger (along with numerous other mechanisms) by exercising at the same time as dieting you are greatly increasing your chances of not being hungry on a 1200 calorie diet. As someone else said, eat lots of nutrient dense foods (Fruits and veggies), not calorie dense foods (carbs, chips, packaged foods etc)
  • missjelika
    missjelika Posts: 115 Member
    make everything yourself. substitute anything that adds unnecessary calories.
    eat low calorie dense foods like veggies. because the weather is getting cooler, stews and soups are a great way to have low cal filling foods.
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