As counterintuitive as it may sound., you have to eat to lose. Start with 1500, and see how that goes for a couple of weeks. Feeling starved is what makes people quit. And you may actually lose more at 1500 than at 1200.
I can eat at the lower end of my range only on days I don't exercise. Don't feel scared to eat at the middle or higher ends if you need to. The biggest thing for me is to make every calorie count. If you eat 1200 calories worth of empty sugar, you are going to be hungry. I try to stick with whole grains and lots of lean protein.
plan out your entire day and put it into the tracker the night beforehand, then stick to your plan and don't eat anything else! Make sure you include frequent eating, I think that is the key to not feeling hungry all the time.
if you are between about 5'2" and 5'5", you are already in a healthy range for your height. which means if you have a ridiculously aggressive goal [like 2lbs a week], the tracker is going to give you an artificially low range and no amount of exercise is going to change it and yes, you will be starving for most of that time. because your body needs more food and can't support that great of a deficit. a realistic goal for someone that size would be more like half a pound a week. for those shorter women, they could probably do a pound a week. for those taller, it's going to be more like .25 to .5 lbs per week. the closer you are to where you need to be the smaller a deficit you can sustain. especially if you exercise.
and keep in mind that the low number of 1200 is just for nutrients. many women need more than that for their size and activity levels.
EAT LITTLE MEALS. EAT BREAKFAST (ABOUT 300 CALS) THEN SNACK THEN LUNCH THEN SNACK THEN SUPPER. MAKE EACH MEAL ABOUT 300 CALS AND SNACKS AT 150 AND IT CAN BE DONE. I WOULDN'T START OUT AT 1200 THOUGH, I WOULD START OUT AT 1400 AND LET YOU BODY ADJUST TO THE DROP IN CALS. THEN IN A WEEK OR SO, THEN DROP TO 1200. THAT IS SETTING YOU UP TO FAIL JUST STARTING AT A NUMBER THAT IS WAY TO LOW. TRY THIS AND IT WILL WORK. I PORTION OUT SNACKS AND MEALS AND I WRITE HOW MANY CALS ARE ON THERE. THAT WAY ALL I HAVE TO DO IS GRAB AND GO. I EAT 1400 CALS A DAY AND TRIED THE 1200, I JUST FELT HUNGRY. I HAVE LOST 89 POUNDS AND THIS IS WHAT WORKS FOR ME.
kalorie-killah sparkpeople recommends I get between 1200-1550 calories per day. So i'm trying to get as low as possible without being unhealty. I'm not used to tracking my calories so i think i am going to shoot for the middle of the range.
The Spark range of 1200-1550 is quite common if your goal weight and date are aggressive. I think even if you do a good amount of exercise but you say you want to lose 2 pounds a week - you'll get that range.
I put one pound a week goal and that I burn about 1500 calories a week. My range is 1360-16something or another.
Also, remember it's a range. Many people find success in moving all around the range - that way your body doesn't know what it's going to get that day.
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AIREEULL - Why are you guesstimating your ranges? Is there a reason why you're not just using what SparkPeople recommends?
Thanks you guys, i will aim for about 1400 because i am working out too. =]
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I am also in this range and I agree with a post already made in that I eat between 1400 and 1500 calories each day - ESPECIALLY if I exercise that day. If I don't exercise, I try to stick to 1300-1400. Eating a flat rate of just 1200 calories can be dangerous if you are working out, too, so consider getting a bit more than that.
I have found that items high in fiber and protein keep me full much longer. Whole grain crackers (like Kashi Heart to Heart Whole Grain crackers) and a wedge of low fat cheese (Laughing Cow, etc.) are one of my favorite snacks for around 150 calories. An apple with a bit of peanut butter is also great. In addition, make sure that you drink water with these snacks, as it helps, too. I've recently started drinking a glass of iced green tea with my snacks, and this has REALLY helped keep me full!
Edited by: ARDUBS at: 2/20/2010 (20:36)
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I would totally feel like I was starving at 1200.. I have over 100 pounds to lose and I can't imagine eating that little on a daily basis. I eat below there sometimes but I know I could not last long if I had to do that everyu single day.
I am on the same range and stick with 1400 to 1550 calories a day. I drink lots of water and eat a lot of whole grains and veggies. I munch of veggies alll day. they are low in calories and are something you can eat guilt free. You will find a good rythm. Just play with it some.
for me....it not good to eat at the bottom end of the range. I do best at about 1400 calories a day, with one day a week where I don't track it, but still watch what I eat.
If you are working out at all, 1200 is too low. also are you trying to lose it too fast? if you are, then you are probably setting yourself up for failure. remember this healthy life style is something you need to be able to maintain for the rest of you life.
I agree 1200 is quite low. Have you gone to "my tools" and found out what your suggested calorie range is based on your size and activity level?
Fitness Minutes: (19,921)
5,261 2/20/10 3:35 P
Is there a reason why you're specifically aiming for 1200 Calories?
If you feel like you're starving while eating so little, that's your body's way of saying you need to eat more: you need fuel!
There are plenty of things that fill you up. Protein and fiber are the two big ones. You can get this from nuts, beans, oatmeal, whole grains, etc.
Just remember that you need to eat to lose; not eating enough for your level of activity can cause more harm than good.
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I actually don't find fruits all that filling, and the amount of sugar and carbs in them often leave me feeling very hungry and like I want to binge an hour or two later. I'd recommend adding in lots of lean protein, like turkey, chicken breasts, and fat free dairy products like cottage cheese, string cheese and greek yoghurt. And make sure you're getting enough fiber from whole grains and fiber rich vegetables.
All that being said, generally speaking I WOULD feel like I was starving on only 1200 calories a day...is there a reason you are trying to stay so low on your range? If you're doing any exercise at all, that seems like a really low number.
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