Anyone else really struggle with 1200 calories a day?

[cindarellashoes]

I'm current,y trying to stay at 1200 calories a day but finding it very hard. Todays diary is:

Breakfast:
2 x coffee's with milk (just home ones)
Watermelon

Lunch:
Heinz tomato soup
2 x Ryvita sesame thins with extra low fat cream cheese on top

Snacks (throughout day):
Strawberries
Apple
1 x fruit winder

Dinner:

Small portion of homemade chicken curry with sauce(sauce 100 calories), no rice or bread.

I'm constantly hungry 😩 does anyone else struggle with 1200 a day even when doing it for weeks? Usually my main meal of the day is a salad but had the chicken for a change.

I’m 5ft 5 and 11st 2 and I eat 1400-1500 a day and lose weight. I don’t think 1200 is enough. Have you used a TDEE calculator? Are you completely sedentary? It’s not enough food you are not 5ft tall

https://jamessmithcalculator.co.uk/

10st 7 is my goal weight, but I think this is because of body shape. I am a size 10/12 at my current weight as most of my fat is held on my legs and hips but I also have muscle so some of my weight is not fat is muscle. If your weight is held in your midsection you might need a lower goal than other people it’s dependent on lots of factors. However TDEE isn’t the same as BMR so don’t get them confused.

Yes same here, my TDEE is 1550, so to lose 1lb a week I should be eating just over 1000, but I try to stick to 1200 as best I can, which means virtually no weight loss, a lb here and there really

Your goal weight is not 'too low', OP. Healthy BMI has a wide range and 20 is comfortably within that. I'm tall with a small frame, so I'm on the lower end as well and perfectly healthy and fit.

I agree your food choices don't seem very satisfying, though.

I'd swap one of your meals/snacks (brekkie?) for a good protein shake (30g). This brand is only 160 calories: https://www.costco.co.uk/Grocery-Household/Grocery-Delivery/Premier-Protein-Chocolate-Shakes-12-x-325ml/p/362534

Egg on toast is low calorie and filling. Longley full fat cottage cheese is 25g protein for 250 calories: https://groceries.asda.com/product/cottage-cheese-quark/longley-farm-natural-cottage-cheese/39070 It's very thick, more like a dessert. Tastes great with some tomatoes or roast veg.

Maybe check out the Fast 800 threads for meal ideas? Not recommending that amount but they are experienced finding meals/food combos that satisfy.

Exercise won't make any difference to fat deposit. You do need to be in a calorie deficit to lose fat but 1200 is very low - what's your TDEE? It's more sustainable to have a smaller deficit and lose slower but not to be starving all the time.

I'm really short and overweight and myfitnesspal tries to starve me too. I cannot live on 1200 calories. It just means I'm starving hungry all day then end up binging.

No way I'm living like that 😂 I just try and eat lots of fruit and veg, lean meats and lots of protein, and exercise regularly.

Morning all,

Online calculator says my TDEE is 1727 and my BMR is 1439. I have upped my daily allowance to 1300 as of today. Daily food so far is:

Breakfast:
Coffee
Porridge
Green tea

Lunch:
Salad with lettuce, cucumber, chicken, tomatoes and a bit of feta (this is my go-to lunch)

No idea what dinner will be yet.

This is all looking so much better already.

I was told by my pt to try to use my calorie target and not go lower as them it’s not sustainable
So I’d suggest doing that 😊

You really shouldn't be eating lower than your BMR, its unsustainable and frankly dangerous. That is the MINIMUM your body needs to function.

Go for 1500 for now but also look at increasing your activity level to give you a higher TDEE so that you can enjoy your food!

I agree. You can even just walk more regularly to get a better TDEE, you don’t need to be joining a gym or anything extreme. A 30-60 min brisk walk a day is really beneficial.

are you just subtracting 500 from a random number to reach 1300?

I put you into the calculator with the details you gave on the thread and it gave:

maintain weight

1879 with light exercise
1970 with moderate

for mild weight loss:
light exercise 1664
moderate: 1773

weight loss:
light exercise 1479
moderate: 1576

Every day, yes I would. My maintenance calories are about 2,100. I do 5:2 so eat 800 (ish) two days a week and up to 2,100 on other days. I burn off about 5,000 calories a week from exercise. I don't do much on the low calorie days.

Yes, definitely eat at least your BMR in calories. That number is what you need to keep your body functioning if you did nothing other than lie down all day.

Depending on how active you are, I'd eat even more. To put it in to context:

My BMR sits around the 1500 cals mark. Previously I managed to lose weight on 1800-2400 cals a day depending on how active I was that day. Trust me, you will find it so much easier if you actually give your body what it needs rather than starving it.

Slow and steady always wins the race.

I suspect you are malnourished if that is a typical menu for you.

You are well within a healthy range for your weight and height so you need to concentrate on nourishing your body NOT restricting calories.

If you MUST count calories, then I would seriously up the amount so that you can include more healthy fats, protein and complex carbs.

And then concentrate on exercise for toning. Having fat protecting your internal organs is not a bad thing! So don't expect to completely eliminate a belly.