1000-1200 calories each day is too low isn't it?

[confusedaboutcalories]

After unsuccessfully trying to balance calories and macros myself, I consulted someone for some advice. This person comes highly recommended and helps with meal plans that are tasty whilst also balancing macros and calories.

I am pre-menopausal, 5ft5 and weight fluctuates from 56-59kg. I am not after any significant weight loss - I am comfortable where it is but mainly body recomposition and small amounts of fat loss (I carry more around my stomach than I would like to). Prior to speaking to this coach, I was already strength training, mainly following online programmes and happy with my exercise as well as baseline steps etc (I am active).

The plan this coach has given me consists of 1000-1200 calories each day. I am not dreaming that this is really really low right? When I spoke to them before signing up, it was all about this being a lifestyle choice that allows me to eat out occasionally and socialise. I genuinely can't see how this would be possible without starving myself.

Just want to get some other opinions before I raise my concerns with them please

I have lost weight on 1200 before but this time, the diet I started 31st december 2022, I only lost the initial water weight, and then I stalled losing not a gram for about 7 weeks.
I wish I'd started dieting on about 1350 and seen what happened. I boxed myself in to a corner when my body adapted quite efficiently to 1200. Cheers body.

It's the recommended amount for fast weight loss for T2 diabetes. It's not sustainable but it is possible to do it. I'd think twice before someone not medically qualified suggested you lose weight so quickly. I'd say they're looking fior quick results not the right results.

If you ignore us @confusedaboutcalories would you even alternate ?
1400 one day, 1200 the next day. It will stop your body adapting and despite the myth that the body doesn't adapt, I'm living proof that it does.

You don't need to buy protein yogurts, you can get a tub of fat free quark which is really high in protein being cheese, add in a normal yogurt, stir, it's edible now.

Dr Michael Mosley on tv made some illuminating comments when he argued that 2000 cals for a woman was not a useful yardstick because it doesn't take into account one's metabolism, which can vary widely.
I used to diet successfully on 1000 a day for quick weight loss and not put weight on until surpassing 2300 or so. Now if l eat more than 1300 cals a day, l put weight on.
Autoimmune disorders and ageing does that to you.

I have done this in the past, along with exercising and it shifted all the excess weight from my stomach. Took me about 3 months and lost between a pound to 3 pounds per week. It came off gradual. I got to the size and shape i wanted and stopped. The weight has gradually crept on again but it has taken over a year and i have been eating rubbish.
I was not starving, i ate foods that would make me feel full. Just thinking about going back on the diet and starting to exercise again to get in shape for summer.

Oh bore off, unsustainable crowd.

I'm shorter than the OP at 5'1 but if I ate 1200 calories a day I would gain weight.

I have to stick to 1000 to maintain my 8ish stone.

Even when I breastfed both my children for 18m, I rarely went over 1300.

Some people just need less calories, and I'm moderately active, full time working mum of two young children. I'm also healthy.

So this is the other reason why I am reluctant to follow this - if body goes into starvation mode then by my understanding, future diets will be harder as the body clings onto the weight more. The meals do not look filling or sustainable in long term (although willing to be told that I need to try before commenting) and there is absolutely no point in any of this if I am going to put it back on as soon as I stop.

I don't want a life of weighing food or calorie counting. I wanted to learn how to develop a wider range of balanced veggie meals as I was getting fed up with same things when trying to hit protein targets. I also don't want to be going back and forth on diets to lose weight for various reasons in the long term.

I am aware things will change as I become peri-menopausal and I will need to revisit my diet but ultimately, I want to enjoy my food and model to my children what a healthy diet is without counting, weighing or heavily restricting

@moppa I used maintain a weight of 51-52kg when literally eating anything I want which included as much junk and sugary drinks as I felt like (I would eat an entire packet of biscuits in one sitting when breastfeeding). 3 full meals in addition to this. I did not give a single thought to what a calorie was and was very active at this time, although not strength training. Wouldn't describe that diet as healthy!

My diet has gradually become a lot healthier and I have since started enjoying strength training. I want to achieve a more balanced diet in terms of macros but I didn't think I would need to eat as little as 1000cal/day when you consider the above.

I stopped snacking between meals as that was a lot of empty calories, think biscuits/crisps rather than fruit.

However if I do get hungry, I will have a banana, carrots or an apple now.

I do have a lot of veg on my plate at mealtimes, lots of greens.

Perimenopuase just reduced my metabolism so much so I do have to watch as the weight goes straight onto my stomach which is not good.

We are all different but for context when I started my weight loss journey / nutrition understanding I weighed 58kg at 5’1, I worked with a nutritionist my goal was to hit 10k steps and consume between 1400-1600 calories a day, I lost weight slowly, steadily, built on my knowledge. Most importantly I never felt starved!

Im doing low carb 1200 calories

Actually no, I disagree, that sounds right, at least the higher number does. I'm the same height as you, and when I was battling perimenopause weight gain - a similar starting weight to you, I ate 1250 calories a day (can't recall the exact macro split) and lifted weights and it worked well for me.

Maybe start at 1350? That's what I started at but I didn't lose. 1250 was the sweet spot.

Nobody can say whether 1200 is too low for you, everyone is different and has different needs.
You need to work out your macros - macros inc have a great calculator online and their facebook page is a brilliant resource too, definitely worth having a look at.
Don't worry about your body going into starvation mode - it isn't a thing.
I'm a certified nutrition coach

Also, OP, don't under-estimate the havoc perimenopause can wreck with one's metabolism, the way we digest food and our blood sugar too. My cortisol levels went crazy during peri, and this can cause weight gain.

You mention carrying more far than you would like on your stomach. The fat cells in this area produce oestrogen, and why we gain weight here during perimenopause and menopause. If you're not on HRT, that will also help. Again, for me, this was the magic bullet and when the weight finally started coming off.

Either way, and whatever calories you decide on, good luck - working with someone is the best way to do this.

@coconotgrove I'm on hrt (only for four weeks) but I had hoped that the oestrogen would fix my metabolism a bit. I've been eating like a Mediterranean monk for 9 weeks and I've lost about 3lbs. It is staggering how little I've lost.

Oh, I've re-read that. YOu mean when you started taking it, some weight came off? How long did it take!?

Bear with the HRT! I too lived like a monk and exercised like a bloody Athlete for three months… no budge in weight.. then around two months after starting HRT, I stepped on the scales as per.. and literally overnight, all the hard work paid off and I had lost 7lb.

Low and unsustainable. I would honestly move onto someone with more sense. you can find out your calorie deficit (well a range) with online calculators and then experiment.

Oestrogen won't fix your metabolism. What you need to do is build muscle to burn fat. Weight/resistance training is the most benficial way to do this.

When I first started on HRT, I actually gained weight despite eating in a calorie deficit, counting macros and exercising like a crazy woman - spin and F45. All the exercise sent my cortisol levels sky high, and it transpired the HRT I was one wasn't right for me, hence the weight gain.

I came of HRT and stopped exercising, I think for six months or so. I then started weight lifting and leisurely swimming and eating a body recomposition diet, so counting my macros and eating a gram of protein per pound of (my weight). First few months, I lost a pound or so, but in month three, I went on a different kind of HRT (I saw a Harley Street specialist) and a month later, lost four kilos, and then five kilos the next month.

I know some like to say there is no such thing as oestrogen dominance, but I have that and am super sensitive. Once I was given a lower dose of oestrogen (as well as progesterone, that's when everything fell into place and the weight started to shift. However my hormones shofted again and I put some more weight on. My HRT was re-jigged and the weight did come off although the second time, it was harder.

As an aside, I recommend taking DIM supplement which is great for metabolising oestrogen.

Wow, I'm 5ft 2 and 57KG so much shorter and weigh more and I couldn't be bothered with all that as I'm a healthy weight. How come they're being so aggressive when you're a normal weight?

You've already decided it won't work.... look at the language you're using.

I am shorter than you at 5’2 and lost weight last year really successfully with a nutritionist (can DM details if you want) who had me on 1500 cals with 100-120g protein. I lost 6kg in 4 months and never felt hungry. Went from 64kg to 58kg then had two rounds of IVF so stopped dieting as it’s not recommended during fertility treatment - I now plan to see her again to get to GW of 52kg. I’m currently maintaining around 58/59 but that’s too close to my upper limit of healthy BMI for me.

👏🏼👏🏼👏🏼 so glad you’ve said this, very sensible. I would find a new nutritionist, one who will teach and expand your knowledge, not strict you in a strict calorie deficit, there’s no race!

According to my fitbit on a sedentary day I only need 1548 calories to maintain. I am aiming for around 1100-1200 calories when I don't exercise and am losing 0.5kg a week doing this. I do not tend to feel very hungry on this diet.

Your fit bit tells you that? I might get one of those yokes afterall