only 1200 calories per day, help!!!
Replies
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MFP has me set at 1350 cals/day. If I only eat that much I feel really hungry, and when I'm hungry I get really crabby.
I try to burn about 300-500 cals per day with exercise so I can eat enough to not feel hungry.0 -
I eat anywhere from 1200 to 1500 per day, I eat things like....
breakfast: turkey bacon and eggs, veggie omelets, fiber one cereal or a whole grain cereal with 1% or fat free milk, I drink coffee with creamer and raw sugar (sometimes splenda).
Lunch: veggie salads with vinaigrette dressing, peanut butter on whole grain bread, a lot of time I have left over dinner for lunch, boneless skinless chicken breasts baked and then sliced and drizzled with vinaigrette in a wrap with lettuce & tomatoes. veggie burgers on whole grain bun.
Dinner: Usually some sort of meat, but not always, such as : boneless skinless chicken, sirloin steak, salmon (or any kind of fish, really), turkey (I use ground turkey for things that people usually use ground hamburger for), steamed veggies (I like to get the steam able bags) & a garden salad. Whenever I feel like being creative, I like the website skinnytaste.com they have ALL kinds of low calorie recipes.
snacks: I like fiber one bars (or any granola bars really), almonds, fresh fruit, celery with a scoop of peanut butter, protein shakes, and stuff like that.
I find it pretty easy to stay in 1200 calories, if you eat the right foods. Feel free to add me if you would like. Hope I was able to help you a little0 -
I eat 4-5 times per day and items high in protein. A lot of light mayo mixed with tuna or canned chicken breast for lunch. High protein yogurt for breakfast and/or snacks. I also splurge with sweet potato steak fries and black bean burgers without the bun! Beef jerky is also great for a snack!0
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Eat lots of protein it will fill you up and stay with you longer ,,,, Proven fact protein has an effect on reducing your waist size0
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Open up your diary so we can see what you're eating and help you better. Without seeing your diary I can only guess what you're doing and what might work to help you.
So lets start with water. It's a great way to get your fluids without adding calories and therefore leaving those calories for your food. If you can't drink plain water, try plain sparkling. I prefer sparkling and that helps. If not try to pick the lower cal versions of the things you love to drink.
BTW the whole you HAVE to drink 8 glasses of water a day is a myth. It's 8 glasses of fluids for starters and some of that comes from your foods.
Onto food.
Portion control is important here. Educate yourself on what a portion looks like, start off by weighing/measuring everything into portion sizes. You'll find there are calories to spare when you start to do that.
Split up your calories, make your meal sizes smaller and leave yourself room for lots of snacks. Then you can eat when you are hungry.
Chose the right foods in the right proportions. Also chose the veg you like and then start adding in things you haven't tried before.
Exercise
Not only will this get you healthy you'll also get extra calories added onto you daily total. Want an extra portion? Work for it.
The short answer is you have to get wise about what works for you and what are diet myths and what are not. The forums here contain an amazing amount of info. Have a read,0 -
I found that by dropping my carbs (ditched all grains refined or whole, legumes, milk and sugar and increased my fibrous veggies, dark leafy greens and have the occasional berry) and increasing my fat - especially saturated fat (with animal fats, butter, coconut oil, olive and avocado oil, eggs) and staying away from processed food products - even "healthy" processed food products - I didn't have to count calories, weigh and log food. I didn't have to worry about portion control. I don't have to eat every couple of hours because the blood sugar crash made me hungry again. I stay full all day.
Something miraculous happens to fat you eat (not the PUFAs in industrial vegetable and seed oils) when you remove carbs from the picture - it becomes good for you. Fat doesn't make you fat and it is essential to life. Just like cholesterol.
I started following Primal Blueprint at the beginning of May 2011. It's been an up and down battle with my sugar addiction but I am winning!!
If you have to pee withing 10 minutes of drinking some water then you are well hydrated and don't need to be sucking it down all day. What never gets mentioned is the 6-8 glasses "they" talk about includes food from which you can get about 40% of that water. At least if you are eating real food and not food products.0 -
If your famished at 1200, don't stay under 1200. You'll still lose weight at 1500. Heck, as young as you are, you'd probably lose at 1700.
The majority of the time I was losing (I'm in maintenance now), I ate about 1400-1500 plus exercise calories, for a total of about 1800 a day. I was grumpy and hungry if I tried to stay under 1200.
This! I exercise so I can EAT more! I love those tasty exercise calories!0 -
+1 to thisOpen up your diary so we can see what you're eating and help you better. Without seeing your diary I can only guess what you're doing and what might work to help you.
So lets start with water. It's a great way to get your fluids without adding calories and therefore leaving those calories for your food. If you can't drink plain water, try plain sparkling. I prefer sparkling and that helps. If not try to pick the lower cal versions of the things you love to drink.
BTW the whole you HAVE to drink 8 glasses of water a day is a myth. It's 8 glasses of fluids for starters and some of that comes from your foods.
Onto food.
Portion control is important here. Educate yourself on what a portion looks like, start off by weighing/measuring everything into portion sizes. You'll find there are calories to spare when you start to do that.
Split up your calories, make your meal sizes smaller and leave yourself room for lots of snacks. Then you can eat when you are hungry.
Chose the right foods in the right proportions. Also chose the veg you like and then start adding in things you haven't tried before.
Exercise
Not only will this get you healthy you'll also get extra calories added onto you daily total. Want an extra portion? Work for it.
The short answer is you have to get wise about what works for you and what are diet myths and what are not. The forums here contain an amazing amount of info. Have a read,0 -
I just read this article... http://lowfatcooking.about.com/od/lowfatcookingtools/fr/volumetrics.htm
The gist of it - 'As a rule of thumb, the higher the moisture content of a given food, the lower its energy density, and the more of it you can eat. You will also feel fuller for longer after consuming it. This explains why people who begin their meals with either a salad or soup go on to consume fewer calories over the course of a meal. They become satisfied sooner.'0 -
I planned a super filling 1200 calorie day today. Unlocked my diary in case you'd like to see. Days when I focus on protein are the most successful for me.0
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You should be eating more. Im certainly NOT an expert by any means, but I've listened to a lot of the serious athletes on here, and they recommend eating above 1200 calories. I have my diary set at 1780 and I do the 30 day shred and walk a lot, so I get to eat back some calories. I usually end up eating about 2000 a day before you factor in exercise. I can't stand to be hungry!
Im also losing weight and building muscle. What many people don't realize, is that when you cut calories that drastically, you will lose weight, but you lose a lot of lean muscle mass. You want to BUILD that muscle, it will burn fat on its own!
If you still want to stay at a low calorie count, try eating lots of protein, protein shakes are great. Drink a lot of water too, but I know you said you have trouble with that.
Good luck on your journey!0 -
Stop trying to starve yourself.How do you do it? I've been on diets before but find it impossible to stay under 1200 calories without being famished
So guys what do you eat on a typical day and still manage to stay within your goal? I know sometimes if I’m under on calories I’m usually way over on fat/carbs/sodium, help me please
And get more exercise, then eat back your calories.
Lower your weekly goals to maintenance for a month or so.
Seriously, if you want to really make health a life style, think long term.0 -
1200 too low. Bump it up. My dietition said 1800 if I don't do anything! 2000 if I exercise so 1200 waaay too low. Just try to exercise more.0
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My profile is now set at 1240 calories. I find this almost impossible with out doing some form of exercise to offset.
That along with a lot of water is keeping me on course.
Note: You can eat tons of veggies/salad and not break the 1200 calories mark. This is what I will be doing after the holidays!0 -
How do you do it? I've been on diets before but find it impossible to stay under 1200 calories without being famished
So guys what do you eat on a typical day and still manage to stay within your goal? I know sometimes if I’m under on calories I’m usually way over on fat/carbs/sodium, help me please
Get your calories from lean protein sources like white fish and chicken/turkey breast, eggwhites - fill up on high fiber food, like brown rice/pasta/bread - wasa crackers.. Eat loads of green veg - they barely have any calories and fill you up.
Eat veggie soups for lunch - they are low cal - and very filling.
You can eat ALOT of food with 1200 calories, you just need to make the right choices.
And I ditto the drink loads of water - and green tea 0 -
Yeah... at first it was difficult. I found that cutting rice/potatoes and pasta most days helped to keep the calorie count lower. It is really easy to eat a high amount of calories with only a little rice or pasta. I prefered to eat massive salads or roast veg with protein. Also, you retrain your body to eat smaller portions of meat and larger portions of veg. Exercise was a huge savior because I could eat more! Snacks also helped- egg, hommus and carrot sticks, vitaweet with margerine and vegemite, cup of soup with slice of toast and marg, avocado and sliced tomato and toast etc0
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I agree, I think 1200 is too low for most people. My goal is 1270, but I usually eat more than that (between 1300-1400) and I'm still loosing weight and I don't get that famished feeling at night. AND I agree with someone else who said many times we are thirsty when we think we are hungry.0
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I like to start with a big bowl of oatmeal with cinnamon and skim milk for breakfast ( if you think you'll have the extra cals add a teaspoon of pb to the mix) you can never get enough fibre and protein ! 150-200 cals
A good mid morning snack is a hard boiled egg,a banana or a high fibre granola bar 70-100 cals
Salad for lunch,with low fat dressing and a yogurt 30-120 cals
Fruit for an afternoon snack, if you have a sweet tooth try cherries or watermelon 20-50 cals
Dinner plate should be 1/4 lean meat,1/4 carb (rice ,potatos etc) and 1/2 veggies. Using this formula its easy to stay under 400 for dinner.
That brings us to 870 max for the day. So you can have whatever you want for an evening snack!
But I cannot stress enough that if you are on 1200 cals a day it is imperative that you eat your exercise cals back. You can bulk up your day by adding pb/nuts to your oatmeal, 2 eggs for a snack ,some cheese/protein to your salad,a glass of milk or a serving of cheese to dinner.0 -
My nutritionist told me to eat between 1200-1500 per day. I took the high road and went for 1500. I know my own body, and there was no way I was going to even try 1200. I am doing this for a lifestyle change and the slower I take it off, the better chance I have of maintaining once I get to my goal weight. I'm 5'5 and started at 180, sedentary lifestyle. I set MFP to lose 1/2 pound a week. That said, the first month I just logged and tried to watch what I ate. Staying at 1500 was very hard, and often times i would go over. But, after that first month, I found that my stomach had shrank and I got used to eating a bit less. 1500 is easier for me now than before. I have a splurge meal once a week, and don't worry about it. The holidays were harder, as they are for most folks who are watching their food intake, but I'm back on track again now.
Getting involved in mini challenges has helped me stay on track. For example, exercising X times a week, logging daily, or drinking more water. You can watch the forums and find challenges that match your goals. I find that it makes it more fun.
Enjoy your journey!0 -
you can add me as a friend so you can see what I eat. I'm doing WW's and blow over my 26 points but usually end up around 1200 - 1300 calories. I was doing low fat everything and never really kept the weight off and my cholesterol was of the charts now i'm doing paleo, primal,belly fat way of living and so far it's great. not really hungry and feel good. i do limit my coffee to 2 cups per day.0
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Just raise your calorie goal a little and see if it works. Come on, 1200 calories? Up it and see.
Find out your true BMR in a clinic if you're curios or worried about it. You'll probably be surprised.0 -
Someone may already have mentioned this, I haven't read all the replies. As far as I'm understanding it, the 1200 calories is what you should be left with once you have entered everything on your food log and then the calories you burn on exercise are taken off the calories you have eaten, you should then be left with 1200 calories. So say you eat 1500 calories in a day, you need to burn off 300 calories to bring it down to the 1200. Having said that it takes a fair amount of vigorous exercise to burn off 300 calories. I agree with what quite a few people have said that 1200 calories is very low and I am going to find it more or less impossible.:noway:0
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I don't eat under 1200 cals per day unless I am not hungry for more. On a typical day I eat more like 1300, with my goal for the day being set at 1370. I think 1200 is too low for a lot of people on here, but I suppose it depends on your goals and what works for you. Sounds like it's not working for you, though! So maybe it's time to try something a little different?
This0 -
1200 per day is my goal.
Breakfast: old fashioned oat-meal porridge (not quick oats, which are not filling at all), 1/2 cup wild blueberries, 2 Tsp Greek yogurt, 1 Tbsp ground flax seed. This filling breakfast gets the day off to a good start.
Lunch: home made vegetable soup made with a good home made chicken stock. Or tacos made with salmon or tuna.
Supper: 5 - 6 oz meat, 1 cup of pasta/rice/potatoes,a vegetable (broccoli/peas/corn) and a salad.
Snacks: 1 apple, or orange. IF I get a craving for sweets: 2 dates/figs
I enter my food into the database so as to tweak portion sizes ahead of time. I try to get in approx 400 cal per meal, adjusted for the snacks.
With this, I am full, and not at all hungry. I also don't stress if I go over by just a little bit, seeing that I am not eating back my exercise calories.0 -
you need to eat lots of protein and fibers to keep you full. I eat less than 1200 cals and have found my Meal Replacement Protein shakes help tremendously. I am never hungry and getting all the proper nutrients.0
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Drink lots of water and exercise. Then you get to eat your exercise calories burned! Im on 1200 right now and if I do an hour of zumba that's another 500 calories. So I get to eat 1700 calories for the day! And I'm losing weight. In fact since the holidays (which i was bad for 3 days) I've lost 5lbs in 4 days. Thats from water and exercise!0
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Feel free to add me as a friend and check out my diary if you wish. It's not perfect, but there are a few ideas in there.
I have recently beeing trying to up my protein and lower my carbs...
Try to eat 4-5 small snacks a day (you have to get your brain around eating 5 SNACKS, not 3 meals and 2 snacks).
I usually break up my calories for each time I eat (300 per snack if I am eating 4 times,or 240 calories if I am eating 5 times)
Here are some of my go-to foods:
Almonds & Dried Apricots
Greek Yogurt & All Bran Buds
Protein Shake & Banana
Ryvita Rye Crackers & Cow Triangle Cheese
Apple Slices & Natural Peanut Butter
Fish, Barley & Brocolli
Grilled Chicken Breast & Any Vegetable
Boiled Eggs & Raw Veggies
Trail Mix (with nuts, dried fruit & chocolate)
Chicken, Wild Rice, Barley & Vegetable Soup
Apple Salad
Deviled Eggs & 12 Grain Canapes
Light Baby Bel Cheese Circle & Raw Veggies/Wheat Crackers
Cottage Cheese & Fruit
Greek Yogurt & Fruit
Veggies & Hummous
Dry Shredded Wheat Cereal & Orange
Oatmeal & Turkey Sausages
Egg White Omelet & Ryvita Crackers
Applesauce & Nuts/Seeds
Smoothie with fruit, protein powder, ice, greek yogurt, skim milk
GOOD LUCK!0 -
i want to know the same thing not because im hungry i have been staying in that window but i want to know how to figure out how many calories you should do mfp set me automatically on 1200 i dont know where they get it from or how but i want to know if this is correct i have been on here i believe for 2 weeks now i have lost 2lbs but idk0
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I was eating only 1200 calories a day and wasn't losing at all. I upped the calories to 1650 and started seeing results. 1200 is certainly possible and I wasn't hungry when I was doing it, but I wasn't losing either. Up the calories if it's not working for you.0
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I started with 1200 cals, then added another 150 cals because I found myself in the same place. A lot of my MFP friends recommended I eat more veggies and fruits which helps keep me fuller, longer. Also, eating every few hours and drinking at least a bottle of water every two hours helps me. Good luck!0
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