Having problems going over 1230 calories a day.

cwash0918
cwash0918 Posts: 3 Member
in Motivation and Support
Hi all, I just started MFP about two weeks ago. I had a scare thinking I had diabetes and was tested for it. Needless to say I dont, but need to loose weight. Im 215 and only 5'3. I have motivation for a few days and then fall off the wagon. My Dr. told me to stop drinking soda, which I have and going on week 3. I figured I would have dropped more than 5lbs from that. I'm starting to get frustrated and dont know what to do.

According to MFP I should be consuming 1230 calories per day. For me this has been rather difficult. Im usually about 200-300 calories over for the day. I dont know if Im just eating out of boredom, stress or just hungry. Any suggestions?

Replies

  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    5lbs in three weeks isn't bad at all.

    If you like to eat 300 calories over then go for a 45 minute walk each day. Then you can eat those calories back and still be on a deficit.

    You will find you feel fuller and more satisfied if you eat more protein (try a hard boiled egg in the mornings!) and drink more water.

    Hope that helps.
  • QueChulaYo
    QueChulaYo Posts: 71
    i agree, include a exercise routine for yourself that burns what you are going over. Invest in a heart rate monitor, because MFP is a little high in calories burned, the HRM will give you an accurate count on your BODY'S calories burned based on your heart rate.
    Take a good long look at what you are eating, plan your day ahead, so you balance your carbs/proteins... and try your best to stick to the day's food plan you have scheduled. water water water..... go for it!
    feel free to add for support:)
  • secretlobster
    secretlobster Posts: 3,566 Member
    What's your activity level like?

    1230 is very low for most people, even shorter women.
  • m16shane
    m16shane Posts: 393 Member
    I agree with above posters. Exercise will give you the extra calories plus help all around with heart and lung condition.
  • PLUMSGRL
    PLUMSGRL Posts: 1,134 Member
    1230 is REALLY TO LOW, you should never eat below your BMR! Come to the MFP group "EAT MORE TO WEIGH LESS" and read the red pins...there is over 4000 of us and we're loosing!

    http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less
  • MonicaT1972
    MonicaT1972 Posts: 512
    Two things...first of all open up your diary so you can receive some advice on food choices, secondly are you exercising, you can earn those extra calories just by going to a walk every day!!!

    Feel free to add me as a friend and I can take a look at your diary and give you some tips that have worked for me!
  • brendaj39
    brendaj39 Posts: 375 Member
    start walking...................it will help with the diabetes even if you don't have it, and from walking you will increase your calorie amount, then gradually start adding other exercises in too...good luck!
  • SeaChele77
    SeaChele77 Posts: 1,103 Member
    I agree with above posters....go for a 30-60 minute walk 2-4x per week so that you can allow for the extra calories here and there.
    Once you get going you'll start to find the foods that fill you up but are lower calorie.

    Ope your diary and people can help make suggestions as well.
  • leomom72
    leomom72 Posts: 1,797 Member
    you are over eating because its still a new thing..maybe not, but it was for me..sometimes it is still hard for me to NOT overeat, but it will get easier..just go on walks, or some kind of workout, and burn those extra cals off..try upping your cals too..i have had to up mine several times, and it usually works..best of luck
  • Dare2BThin
    Dare2BThin Posts: 211 Member
    Hi all, I just started MFP about two weeks ago. I had a scare thinking I had diabetes and was tested for it. Needless to say I dont, but need to loose weight. Im 215 and only 5'3. I have motivation for a few days and then fall off the wagon. My Dr. told me to stop drinking soda, which I have and going on week 3. I figured I would have dropped more than 5lbs from that. I'm starting to get frustrated and dont know what to do.

    According to MFP I should be consuming 1230 calories per day. For me this has been rather difficult. Im usually about 200-300 calories over for the day. I dont know if Im just eating out of boredom, stress or just hungry. Any suggestions?

    What is your loss set at try going down to a lb a week or less...it will up your calories and then start walking...if i don nothing else I walk :)
  • TerriScovill
    TerriScovill Posts: 10
    I don't think 5 lbs in 3 weeks is anything at all to feel bad about. I think it's awesome!

    Watch your calories before you eat them. Perhaps you can make different choices with lower calories but still eat as much as before. When I first started, I actually gained for the first week and was very frustrated but the more I watched my balance of sodium and potassium, the better it went. Realized a lot of what I was holding on to was water weight. If you have too much sodium, you are more likely to retain that. Have you seen where you can add that to your stuff to track?

    I'm allowed only 1200 a day and find that I'm struggling now to eat that many calories since I am watching closer the intake before I put it in.

    Been off soda for 4 months now myself. Didn't see any results until starting MFP 2 weeks ago and even then, it took a week of gaining 2 pounds.

    Good luck!!
  • kelsully
    kelsully Posts: 1,008 Member
    5 lbs in 3 weeks is a great start. You could probably set your goal a good deal higher than 1230 and still lose weight so do a google search for calorie calculators to find one with TDEE etc and find one that you feel is manageable for you. I would rather see someone eat 1500 a day and lose a little more slowly than struggle at 1230 and give up. And for what it is worth, I am VERY active but at 5' tall and 118 lbs my maintenance calories are 1520...therefore your slight overages should still bring your weight down.
  • k8lyn_235
    k8lyn_235 Posts: 507 Member
    i agree - exercise will give you more calories to eat back :) even a 30 minute walk will help!

    i also agree with a few others about your calorie goal - mfp underestimates this often, 1230 is pretty low. i know you're short, but my goal was 1350 when i was losing weight (i'm 5'1" now on maintenance). i suggest googling a BMR and TDEE calculator to find those numbers.. you should eat above BMR (calories burned if you did nothing all day except breathe) and below TDEE (what you burn all day, including daily activities, i.e. moving, walking, exercise, etc). as long as you stay in between those numbers, you will lose!
  • cwash0918
    cwash0918 Posts: 3 Member
    Thanks for everyone's help. Seems like Im not eating enough and need to get off my butt! I had sprained my ankle 2 weeks ago and its finally now feeling better. I was planning on taking my boxer to the park and start walking with him as he needs the exercise as well to burn off the puppy energy he still has!
  • been285
    been285 Posts: 99 Member
    1200 - 1500 is pretty standard for diabetic or weight loss.
    1200 is what my doctor suggested and I am a 5'10' Male.
    can you find anything lower cal that you like to eat that you can substitute for a higher cal favorite ?
    1 lb a week supposed to be a healthy amount.
    you can't punish yourself and succeed long term.
    find good choices you like.
    and row row row ,,, you will make it.
  • TheOriginalGinging
    TheOriginalGinging Posts: 171
    5lbs in 3 weeks is a perfectly healthy rate of weight loss! Not drinking soda! Excellent, too! I'm 5'4 and at 1450 per day with at least 20 mins of walking or dancing most every day and the weight is coming off. No miracles here though--slow and steady wins the race. Focus on balanced nutrition and fitness. Check out MyPlate.gov for servings of each food group for your age. Not surprisingly, if you eat all your food groups in proper proportion it comes out to the right amount of calories! When you know you're going to have a treat or dinner out--add more exercise. Feel free to add me!
  • been285
    been285 Posts: 99 Member
    pain is a behavior modifier.... I always want to eat more when My feet hurt.
  • jillica
    jillica Posts: 554 Member
    Besides exercise, look at your food choices. I haven't looked at your food journal, but maybe look at ways to cut calories in your meal choices. Or try 6 smaller meals throughout the day. Make sure you are getting enough protein - that helps me stay more satisfied longer after meals.
    Congratulations on your 5 lbs. Don't get frustrated - Remember if you just lose 1 lb per week, you would 52 lbs lighter in 1 year!
  • SJoG230
    SJoG230 Posts: 5
    If you find yourself looking for something to eat, but you aren't really hungry drink a full glass of water and do a small set of squats or push ups or sit ups etc. It has helped me immensely.
  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    OP you may also want to consider looking carefully at the energy density of what you are eating.

    One of the first things you learn in the weight loss game is that not all foods are created equal - both in terms of how much energy they contain per gram and in terms of how satisfied they make you feel.

    Here's a super quick rundown -
    Fats contain about 9 calories per gram but also help promote satiety.
    Proteins contain about 4 calories per gram but also help promote satiety.
    Complex carbohydrates contain about 4 calories per gram and there is debate as to if they do anything for satiety.
    Simple carbohydrates (sugars) contain about 4 calories per gram and make you crave more food.
    Fiber promotes fullness.
    Water contains 0 calories but promotes fullness.

    So you can see that you can fill your plate with different things and get different outcomes. A plate of lean meat, fish, nuts, eggs, veggies will have significantly less calories than a plate of carbs and fats and make you feel fuller.

    A good general rule is the more stuff you eat out of packages, boxes and tins (highly processed and usually full of refined carbs), the quicker you'll use up your 1230 calories and the hungrier you'll feel through the day.

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