Fitness Minutes: (73,223)
3,191 6/9/13 7:55 P
I'm taller than you, with a very large (think linebacker) frame size. I am very active and I generally get 1200-1300 calories a day. Most of the time I am not hungry, but I have been doing this for a while and am used to it.
More fiber, more protein, fewer carbs and more water are generally the way to go.
When I first learned in a nutrition class that I am to eat 1200 calories to lose weight, then 1200- 1500 to maintain, I couldn't believe it. Guess what? The book was right. Being a 5'2" female in a petite frame, that is enough food for me. I was surprised to learn that amount was recommended for someone 5'8". I would have to dig the book out and look it up!
I am not hungry when I carefully manage my fats, proteins, and carbohydrates to the 1200 calorie goal. I can eat six times a day (snacks included here). There is little room for sugar treats in that plan. It is healthy. What I do is eat unlimited vegetables and don't count all of the calories in them. I can still lose or maintain by doing that. Celery with cream cheese or peanut butter is a staple snack for me, adding a boiled egg or other healthy snacks. It works!
Fitness Minutes: (2,289)
74 6/8/13 10:31 P
You really have to experiment for yourself what is right for you. I was eating at the higher end of my 1200 to 1550 goal sometimes and the weight didn't seem to come off very fast. I read in The Spark Solution that people 5'3 and under (I'm 5'0) should shoot for 1200-1300 calories a day because their bodies don't require as many calories. Once I started staying in that range the weight started coming off. I also try and follow the guidelines for getting 60 grams of protein in each day since that does help me feel more full.
I also eat about 2000 calories a day. My range is 1770-2120. I am at my goal weight and exercise between 2000-2500 calories a week (in the summer).
I think you may have set too aggressive a goal. Try and set your goal date further away and see what happens.
Fitness Minutes: (10,111)
96 6/8/13 6:11 P
I'm losing on 1400 calories a day, and I'm not hungry (I also drink between 80-100 oz of water a day which helps A LOT.) I'm 5'4" and 160 with a moderate activity level. It's really all about the person. When I get hungry, I drink water. If I'm still actually hungry, I fill up with a high fiber/low calorie snack. The biggest change for me, honestly, was water consumption. I used to drink 3-4 cups of coffee and maybe a glass of wine at dinner. That's it. Water has made a HUGE difference. It took about a week to get used to drinking so much, and I walk to the furthest restroom in my building every time I have to go, just for a few more steps.
I would recommend a happy medium. You really don't have to go down to 1200 calories to lose weight; that's the minimum for a small person with relatively little weight left to lose. If you're hungry and uncomfortable, then you have to eat more or you won't stick with a plan. It's not normal or healthy to be uncomfortable for a year, which is the minimum amount of time it will take you to get to your goal weight. On the other hand, 2000 is pretty high and would probably result in very slow weight loss. If it's too slow, then you're likely to become emotionally uncomfortable, and again, you won't stick with it.
Use the tools here to set a goal of 1-2 pounds a week. That will very likely give you a range in the neighborhood of 1400-1800, which is, coincidentally, about halfway between what you're doing now and what your friend suggested. It will give you enough flexibility to be comfortable and still lose weight, and that's the key to success.
Try the lower calorie count and see what happens. You can eat a LOT of food at 1200 to 1500 a day or you can eat one Big Mac and large fries. Your body will tell you if this is not enough, not via hunger but with loss of energy, concentration, mood swings, etc. The nutrition support is really helpful....
And to give my own perspective, although 2000 calories is outside of the norm, it is possible that that is within your range. I have just over 2000 for the top of my range. But - I also a.) have very little to lose (less than 5 pounds), b.) burn a lot of calories (run between 35-45 miles per week, will be entering marathon training soon which goes even higher), and c.) give the two prior factors, deliberately set my goal date way out - to the end of the year. So it is possible. Other factors might be if the OP is male, or if they have a lot to lose.
If you are hungery on 1200-1500. Then eat at 1400-1500 every day and see if that help. Or up it to 1500-1600 every day. Also make sure you are getting at least 60 grams of protein, 25 grams of fiber, 5 servings of fruits and veggies daily---these all help with satiety.
Becky SP Registered Dietitian
Fitness Minutes: (33,189)
21,848 6/7/13 6:41 P
When I started my weight-loss journey, my Dietitian put me on 1400 calories, no range. I was about 211lb and am just under 5' 6". I am also not overly active. I started to lose weight at that - 16 months to lose a tad over 50lb. I didn't have a time-frame to do it in - it is possible that what you entered was
a) unrealistically close goal date b) didn't accurately reflect your physical activity level.
My thoughts are that what you are eating is too little for your height/weight and activity level.
Fitness Minutes: (2,893)
1 6/7/13 6:13 P
I'm 5'10 and I have started my diet two weeks ago. my range is between 1560 to 1860 calories per day. I'm a soccer player coming back from injury. I have lost 10 pounds in two weeks already. However, I train at least two hours every day.
Well I started off at 245# (5' 6")... and I set the most aggressive goal that the system would let me input (2#/week)... but set my activity as "sedentary" (desk job) and added no activity to my fitness tracker - this resulted in a 1200-1550 range.
If your goal is less aggressive and/or you are incorporating significant physical exercise into your routine several days a week, you likely would want to eat more.
If you're working out regularly then up to 2000 may well be right for you. It'll more likely lead to a slow weight loss, but that's probably best. Do you track your calories (food and exercise) here on Spark? If you do you can go to the report section (under my trackers) and find your calories differential (for days, weeks and months) that way you can see if the calories are right for you. I average out between 1900 and 2000 and I'm only 5.2. However, I'm pretty active. The weight is slowly but steadily coming off. Good luck with it all. I've been doing it for over a year now and I'm pleased to say it's worked/is working.
Fitness Minutes: (14,252)
9,661 6/7/13 5:15 P
She's right about 1200 being too little for you at your size, but 2000 may be too much. Then again, t hat depends on how much exercise you're doing. Assuming 1-2 lbs per week, you can run your calculations here:
Set your goals up in Sparkpeople, and let it generate a reasonable range based on 1-2 lbs per week and your average weekly calorie burn through exercise (at your weight, 2 is probably doable, under 200, not so much). If you have 1200 to 1500, you've probably set an aggressive goal date.
Honestly though, I had a similar range when I first started at 211, (1700-2000) and averaged around 1900 calories. The results speak for themselves. :) Now I'm in 1400-1600, and stay at the top of that. Still losing. I was working out a LOT, too!
It really depends on your activity level, girly. There are no estimation. ie. For me, I am 128 lb girl. 5'6. I do 45 min HIIT cardio in the morning 5 days/week (My HR monitor calculates my calories, which is about 500 cal each time). I also weight train. I lift heavy 3 days/week. I eat 1400 calories on the days that I don't do weight training. I eat 2000-2300 calories on my weight training days. I also have one day/week that I eat a monstrous 3000 calories (2000 if I'm trying to lose weight).
I would refer you to this link for the calories http://www.bodybuilding.com/fun/true-sci ence-of-weight-loss.htm
Also, if you are hungry with 1200-1500, then maybe you should consider the type of food you are eating.
1) Fast processed foods are not as satisfying compared to whole foods with the same amount of calories 2) If you're a carb type, you will be fuller with a higher ration of complex carbs each meal (complex, meaning whole foods. No bread, pasta, or white rice) Vice versa with protein type and lean meats 3) Adding healthy fats such as avocado, nuts, seeds, coconut or olive oil to your meal always increased fullness. 4) Try timing your meal and portioning them differently until you find what you like. Some people like 6 meals/day, but for others, that just means that every meal is too small and unsatisfying. It is okay to have 3 square meals if that works fro you. Studies have shown good results for both. I know a very lean person who trains a lot and eats big meals 2-3 times/day only.
I think I covered most of everything. Let me know if you need any more tips :)
I've been eating anywhere from1200- 1500 calories a day and been feeling hungry. Someone I spoke with said 1200 is the bare minimum of calories, that's just not enough for your body. She recommended up to 2000 calories a day (I think she said 1800-2000). I'm working out now and I plan to do it everyday. how many calories do i need? I weigh 250 lbs, female. 5f8.
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