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TOPIC: 5'3 1200 calorie diet- ALWAYS hungry is this normal?

 
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January 17, 2013 8:06 AM
I am 5'3 128 lbs my goal is to be at 118 to 115. I am always hungry! Is this normal or should i eat more?? Or am I just overeating? Any advice helps please smile
January 17, 2013 8:13 AM
Maybe it is what you are eating for those 1200 calories? Are you eating a lot of sugar or processed foods or artificial sweeteners/low fat foods? these foods can really peak hunger later on. I used to be constantly hungry because of too many of these kinds of foods in my diet. Now i'm eating protein/complex carbs/fat- peanut butter at breakfast, veggies at lunch etc.. and no more food from a box. olive oil every day- i'm not hungry anymore. I'm 5'10 at 1200cals + exercise. just a thought.
  26780076
January 17, 2013 8:35 AM
Are you also exercising? What types of workouts and for how long? Do you eat back exercise cals?

I ran your numbers through the BMR calculator that I use, and it says 1390 for your stats - that's the minimum amount of calories a doctor would feed you through a tube if you were in a coma. So if you're active, walking and talking, working, you need even more than that to fuel your body. Especially if you're exercising.

Using that same tool, it gives a TDEE (total daily energy expenditure, or total calories you'd burn in a day based on activity level) of 1911 for someone who's lightly active (sports, light exercise 1-3 days a week). Subtract 20% from that for fat loss and you have a calorie goal of 1529 a day. Higher if you're more active.

Check out this topic: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Great info there and links to the tools I used to run your numbers. I tried the 1200 game for awhile, and it wasn't nearly enough for me. I'm now set at 1800 a day, I have energy, I'm not hungry, and I AM losing fat and inches. Much much better than going hungry and trying to stick to 1200. smile
  6941661
January 17, 2013 8:38 AM
Reset MFP to lose .5 lbs/week. You're really close to your goal and could use a smaller deficit. Also focus on protein and fat for satiety.
  4822651
January 17, 2013 8:39 AM
I am 5'3, 209lbs, and I am on a 1200 calorie diet as well. But i make myself eat, i really am only hungry in the mornings, and around 7pm. But i try to eat 5 small meals a day.
Breakfast: about 400 calories
AM Snack: about 100 calories
Lunch: about 300 calories
PM Snack: about 100 calories
Supper: about 300 calories

of course it changes through the day .. but that is my averages
  30254045
January 17, 2013 9:13 AM
I've been on a 1200 calorie diet for 6 months now. When i first started a year ago i was on a 1600 calorie diet. How long have you been on it? It definitely is hard in the begining to get used to. I also started out at 212lb. Our bodies were used to something completely different. You can add me as a friend and look at my diaries to see what i eat that fills me up more. Also, how much are you working out and burning? You may need to eat back the calories you take in. I eat alot of fruits, veggies, nuts, chicken, oatmeal. Now im on a kick where I'm cutting my dairy back due to carbs so you wont see too much of that in my diet except for a snack here or there. Good Luck and feel free to add me!

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January 17, 2013 9:48 AM
What types of foods are you eating?

Ensure you are eating enough protein and fibre along with healthy fats and ensure you are drinking enough water.

Eat less processed foods... eat more whole foods.

Also, as someone else pointed out, eat more food. Since you have so little to lose set your goal to 0.5 lb per week. The smaller you are the less of a deficit you should have and the slower you should expect the weight to come off
January 17, 2013 9:59 AM
I'm 5'2 (5'3 with a high ponytail lol) and currently on the 1200 calories a week. At first it was HARD because I was always hungry but now i'm getting the hang of it.

An entire cup of veggie mix (asparagus, peppers, sugar nap peas) is 50 calories! An entire cup of blackberries is 60 calories! Eat more veggies ad fruits and you won't be so hungry. Most of these tend to be low in calories so you can fill up on them and not break your calorie intake!
  7863603
January 17, 2013 10:10 AM
If you are active, 1200 calories isn't enough. And more than likely, it's not even enough if you are sedentary. Also, losing 3 lbs won't do much... considering it's a little weight from your feet, hands, arms face, stomach, etc... If you are just looking to cut some fat, you want a moderate deficit (1/2 lb per week) and do some heavy weight training.
January 17, 2013 10:16 AM
Me too I am 5'7 and on 1200 calories
STARVING
all the time
I thought it was just me
when I finished my food log it said it would take 5 weeks to lose 9 pounds
SERIOUSLY????
so basicly I am starving for no reason
I do not know what to do about it either
I try to stay away from the junk food
but who knows ?
I got a long way to go
I wish you best of luck
If you find the secret Let me know
  34889292
January 17, 2013 10:16 AM
I sit almost all day at work but i workout mostly cardio ( elliptical mostly) I have healthy eating habits too!

I am looking to lose 10lbs total. Last year I did it on a 1200 calorie diet but obviously my results did not last long :( and I was always hungry then too! I went up to a 1500 calorie diet and slowly weight creeped up. I do eat a lot of whole grain / wheat proucts...so maybe the carbs? But i thought carbs give you energy?

Thanks for the advice everyone!
January 17, 2013 10:20 AM
If you say you do mostly cardio, throw some weight training or body weight exercises into your routine. Contrary to popular belief, strength training doesn't make you "bulk up" if you're eating a relatively low cal diet. And weight training helps you burn more calories AFTER your workout.
  6761783
January 17, 2013 11:14 AM
Whole wheat is not much better than white... you need the whole grain. Carbs won't make you gain weight unless you have a sensitivity to gluten or something else within carbs.

You may of lost muscle while eating so little. Eat more, a lot more (close to maintance) and lift heavy weights. Not only will eating more help you not be so hungry all the time but eating more and lifting heavy weights will allow you to increase muscle mass and better your metabolism allowing you to burn more fat.
January 17, 2013 11:14 AM
For workout, try to mix your cardio, do some HIIT. As for food, if you are active, you might want to up your calories slowly. Try to eat between BMR and TDEE, find the number you are comfortable with. If you are hungry, it most likely means that you are not eating the food that's satisfy your body. Are you eating too much carbs and not enough protein and fat? Carbs do give you energy, so you do want to eat them before your workout and have some carbs/protein post-workout. I found that having at least 5oz of lean meat can fill me for up to 6 hours and yes, only meat no veggie.... >_>. But I am sure with veggies, it will last longer.
Edited by wmoomoo On January 17, 2013 11:27 AM
  17807897
January 17, 2013 11:20 AM
QUOTE:

If you are active, 1200 calories isn't enough. And more than likely, it's not even enough if you are sedentary. Also, losing 3 lbs won't do much... considering it's a little weight from your feet, hands, arms face, stomach, etc... If you are just looking to cut some fat, you want a moderate deficit (1/2 lb per week) and do some heavy weight training.


Agreed. If you only have 10 pounds to lose, you should be aiming to lose half a pound a week. It's slow, but it's more likely to last because you aren't starving yourself. Try calculating how much you should be eating:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
  3535168
January 17, 2013 11:22 AM
hi. 1200 calories is not a lot, but its all what you eat. You need to stick to things with protein, that will help you feel full.
  31710774
January 17, 2013 11:24 AM
eat a lot of protein. it makes you feel full and curbs hunger longer.
  31710774
January 17, 2013 11:32 AM
QUOTE:

Me too I am 5'7 and on 1200 calories
STARVING
all the time
I thought it was just me
when I finished my food log it said it would take 5 weeks to lose 9 pounds
SERIOUSLY????
so basicly I am starving for no reason
I do not know what to do about it either
I try to stay away from the junk food
but who knows ?
I got a long way to go
I wish you best of luck
If you find the secret Let me know


If you are STARVING all the time at 1200, then you need more.

Auddii posted these already, I'm posting them again, read:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
January 17, 2013 12:13 PM
QUOTE:

I sit almost all day at work but i workout mostly cardio ( elliptical mostly) I have healthy eating habits too!

I am looking to lose 10lbs total. Last year I did it on a 1200 calorie diet but obviously my results did not last long :( and I was always hungry then too! I went up to a 1500 calorie diet and slowly weight creeped up. I do eat a lot of whole grain / wheat proucts...so maybe the carbs? But i thought carbs give you energy?

Thanks for the advice everyone!


if you fail before, why repeat the same cycle. Eat more and weight train. Not only does WT increase your metabolic rate, it sustains muscle. Depending on how often you workout, you should be between 1600-1800 calories. Also, adjust your macro's to around 35/40/25 (c/p/f). Lowering carbs will help reduce water weight, but more importantly, the additional protein will help maintain muscle.
April 20, 2013 9:03 AM
Looking to share food logs with other petite ladies. I'm 5'2 trying to manage a 1200 calorie goal. Currently think its not enough cal. Trying to keep under 1600 and workout everyday. Also started blogging healthy recipe ideas at www.petitehealth.com

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