MFP, exercise and not eating back your calories

[EmmaStone]

I'm just trying to lose a few pounds so my clothes go back to feeling comfortable, and am very lucky that I've never particularly needed to watch what I eat, so dieting is all fairly new to me (although this is now the second time in a year I'm trying to ditch the same 7lbs...).

I've been using MFP, which has suggested a daily calorie goal of 1370 (it was 1200, but I then said I was lightly active, so it went up) with an aim of losing 1lb a week. Most days I do some exercise - a long brisk walk with a friend/family or alone, a 5km run, a spin class, some weights, yoga. I log these exercise calories on MFP (I use my Apple Watch to track the exercise, which shows calories burnt, time etc).

To stick to the daily calorie goal, I will often skip breakfast, have a small lunch and a normal dinner. I'm hungry all the time, and after nearly 2 weeks, my energy levels are affected, I'm tired. When I did it last year, I got quite spaced out as well, and my PT told me it's too few calories, and that's why I was seeing this.

I DO eat back many of my exercise calories each day, and I don't track calories on the weekend, but is this normal?!? I often see suggested on here to NOT eat back exercise calories, that 1200 cals a day is fine, and I'm just wondering if others feel like me?

I'm not looking for diet advice as such, I'm not going to go low carb/high fat or intermittent fasting (I can barely survive on 1200 calories, there's no way I'd be able to deal with 500. I get headachy, dizzy already by lunchtime now!), I'm happy to continue as I am, but just wanted to hear if it's normal to feel like this.

Ah, apologies, seen there's quite a similar thread below. Although no mention of the loss of energy, feeling spaced out etc.

I know you've said you're not going to try low carb, but my advice would be that you do. You don't get hungry on it, and you never get weak.

On a low cal diet I was constantly hangry and tired. Doesn't happen on low carb.

I don't really track on MFP but have previously and no I don't eat exercise calories back. I look at them as a bonus. I walk the dogs for an hour at least every day, run 3-4 times a week and have a spin bike for off days. I really shouldn't need to diet but hey ho. I've just started 16:8 and it's great. If I don't eat until 12pm I find I'm not missing it. I drink black tea or water. Then between 12 and 8 I eat lunch and dinner but try and be healthy. After 8pm I'll have a cup of tea and that's it. I'm 4lb down so far and only wanted to lose 10-14 in the first place.

The reason I don't want to do low carb/fasting etc is because I don't want my teenage children to notice what I'm doing. So skipping breakfast and a light lunch is fine, they're not here to notice, but if I didn't eat the same as them in the evening, it would seem odd. And I'm uncomfortable with largely eliminating certain food groups. I'm of the 'a little of what you fancy does you good' brigade.

I'm largely doing 16:8 now with my breakfast skipping (although if I've exercised in the morning before work, I have to eat afterwards, I can't wait til 1pm).

Does no-one else get shaky with low blood pressure issues when not eating enough?

Low carbing is not unhealthy. If you don't want them to notice, just don't cook carb-heavy meals. We don't need pasta, potatoes and rice every day!

Salad and chicken = low carb
Beef stir-fry = low carb (without the unnecessary rice)
Cheese omelette = low carb
etc

It sounds like you doing intermittent fasting though. I do 16:8 intermittent fasting which means all calories are in an 8 hour window each day.
Are you trying to do your exercise in the morning after skipping breakfast?

I have two ravenous teens, one of which has ASD and doesn't allow a vegetable to cross his lips (unless blended in a sauce or soup), so I'm afraid carbs stay on the menu. We are all healthy weights (as I say, I'm only trying to lose 7lbs to have my clothes slightly less tight), so I don't want to restrict their calories at all.

I do NOT exercise without fuel. Well I can run first thing in the morning, but I HAVE to eat soon after. I don't skip breakfast on those days. I couldn't do a strength session without having pre-fuelled. My best exercise time is mid-late afternoon after my lunch has digested, but I'm not yet hungry for dinner. But it doesn't fit in well with the work 9-5.

I think your description of your activity is more than "lightly active".

Have you worked out your TDEE? That will give you the basis of what your body needs to just stay alive. Then as a rule of thumb subtract 400-500 from that per day for weight loss. It's a more robust way to do it than using MFP.

If you're feeling lightheaded and dizzy something is not working. That's no way to live. Your body is telling you you need more of something. Probably food, possibly sleep.

Up the calories. If you are really active, you are simply burning more and 1200 is too little then.
s pp said, check your tdee, take about 500 off.
Don't make yourself ill over 7 pounds. That's just 3kg and can be done nice and safe way.