LOCKED TOPIC

I don't think I need 1200 calories a day...

Hi. I am sure you're all amped up and ready to tell me that I'm wrong, but I really  think I need to eat less than 1200 calories a day to lose weight.

I am 24, 122 lbs, and I am literally 4"11 and 3/4" tall. I am not even 5 feet!

When I first started using CC, I realized that my daily calorie intake is generally around 1200 without even trying. That's about what I eat in a day all the time. 1200 calories are what I need to MAINTAIN my CURRENT WEIGHT. I definitely have some belly fat and thigh issues - I need to lose at least 15lbs to be healthier and to get back in shape.

Now, because of my lack of height, isn't it conceivable that in order to lose weight, I will need to intake somewhere around 900-1000 calories a day? I certainly can't cut out 500 calories when I only eat 1200 to begin with. I understand that it would be a ridiculous thought if I were 5'6". I just don't think I have the same nutritional needs as taller women.

i would be interested to hear some of the replies from others more educated, as your idea is understandable....but i would start with muscle training, not straight to cardio and dieting....building muscle will increase your metabolic rate so you burn more cals even at rest. buy heavy weights, and do small amounts of reps to build; low weights and more reps will tone, not build.

and careful; nutritional and calorie requirements are different things completely.

A couple things...

You are right - you don't have the same nutritional needs as a 5'6" woman. But, as such as woman, I can tell you that 1200 is too low for me, or other women my height.

Many people find that just the simple act of writing down everything they eat makes them eat less. So it's possible that you were eating more, but when you started writing it down, you only got to 1200. If you were just recalling what you had eaten in the past - it's very easy to forget the extra snack or underestimate measurements that would bring up your calorie count.

If you do find that you need to eat that little to lose weight, instead of eating less, move more - increasing your activity is going to be a lot more healthy for you than decreasing your intake.

Just my two cents.

you have to excersize to burn 500 calories every day....thats the only way u can cut calories

Original Post by ktjo:

buy heavy weights, and do small amounts of reps to build; low weights and more reps will tone, not build.

Actually, low reps/heavy weights will maintain muscle on a deficit, and build muscle on a surplus. If you are on a deficit and maintain your muscle, you will get the "tone" that people talk about (seeing the muscle because there isn't fat covering it).

Low weight/high reps will only increase endurance, and isn't going to be as useful for weight loss and appearence purposes - you'll have to workout for longer for less results.

Okay, I see what you're all saying. I think maybe writing down what I eat did make me pay more attention, or maybe made me less likely to snack.

I like what you said about building muscle, muscle burns fat. I just bought the NordicTrack Incline Trainer - so that should definitely help me to build leg muscle and get in shape. However, the incline isn't working at the moment and I have to wait for a technician to come out and fix the damn thing...So I'm using it as a regular treadmill for now. 

My boyfriend does have free weights, I think he has 8,10, 15 and 25lbs. So to build muscle you're saying do lower reps with heavier weights? What defines "low reps"? 10 at a time? 5 at time? I'm really strong in the legs from years of ballet, but my arms have always been pretty weak. I've never been able to do a chin-up on the pull-up bars...Should I start with the 15lbs weight or go straight to the 25lb ones and just do as many reps as I can?

I really, really would appreciate advice on this! Thanks everyone!

How much weight depends on your strength and what exercise you are doing. I can deadlift 100 lbs, but I use 5lb weights for YTWLs.

"Low reps" is anywhere from 1 to 12 reps. You could try doing 3 sets of 8-12, and pick your weight so that the last few reps are very difficult.

In terms of what exercises to do, go into the fitness forum and one of the stickied posts has a link of strength training routines that the fitness mod recommends.

I'm 21 years old, 4'11", and 90 lbs. I started at 140 lbs. I couldn't lose weight on 1200 calories a day either, I had to eat 1000 and I exercised daily for 20 - 40 minutes.

Now I'm maintaining on 1100 calories and 20 minutes of exercise five days a week.

Honestly, I think 900 is a bit extreme and dangerous, that has the potential to become an eating disorder (contrary to the popular belief that anorexics don't eat, they really do. I ate 900 a day when I was skeletal & anorexic four years ago).

People on this site go crazy if you talk about eating less than 1200 a day, but most people here are average height or taller. They don't understand that when you are as short as us, you need less fuel. I'm not talking starvation amounts, but 1000 - 1100 is fine for us as long as you take a multi-vitamin and aren't doing hours of exercise daily. It would make sense to them if they actually took the time to think about it. We have less bone, muscle, and even fat - we need slightly less calories to stay alive, lose weight, and maintain weight than they do.

I dunno if it's of any use, but I'm not that much taller. I'm the same age (24), 5'1" and weigh less so my BMR is actually lower than yours. I can lose eating 1,400-1,500 without additional exercise, but then I have an active job. My normal day-to-day activities would have me burning about 1,430 a day, and that's being lazy, so I can still lose eating 1,200.

Your BMR is around 1,350, so it would make mathematical sense that you should be burning around 1,640 a day... unless you never get out of bed.

I honestly wouldn't go by the CC calculator since they've changed it. It seems to spit out too low of calories for most people, when most of us have been eating more in the past and doing just fine with progress. If I were you, I would start out with 1,400..continue to exercise, and see where it takes you. Cuz theoretically you shouldn't eat less than 1,350.

Um, sorry, but my mother-in-law is 4'9" and she eats more than 1200 calories a day.  Just thought you guys should know.  You *CAN* eat more than that and still be a healthy weight. 

I also have a niece in her 30s and she is maybe 5'0" and 98 pounds (naturally thin) and she eats more than 1200 calories a day.  I've seen her eat like a horse and she is not anorexic or purging or anything.  In fact she would love to put on a few pounds and if she adds a few pounds she is ecstatic.  I've heard her happily say "Whooo! I weighed in the triple digits this morning!!!" 

Hmmm...nope.  Nope.  Just because you are small does not mean you have to eat much less than everyone else. 

I am 5' tall, current weight is 128 (on its way down), I am 42 and I eat 1500-1700 to lose.  I am not all that busy either.  I walk at a brisk pace at least 6 days a week for about 40-60 minutes.   I get in a 30 minute bike ride about 2 times a week.  That's really all I do for exercise.  I have a desk job (though I am on my feet often)

The problem is that you are already eating too low and your metabolism has adjusted and slowed down.  As you lose your metabolism will continue to slow and you will have to eat even less.  That does not make a lot of sense since you can not even get the needed nutrients in 1000 cals or less a day.

If you get regular moderate exercise and eat regularly - you can eat more.  Really.  Your metabolism will pick up in response to a higher calorie diet and exercise.

I am not some kind of metabolic freak.  I am normal.  But at 42, I should have a slower metabolism than you.  Since I know I dont have to starve to lose I think you dont have to either. 

When I reach my goal weight of 110 or so my maintenance calories will be about 1800 cals a day.  I will only have to eat less if I abandon my current activity level.   That is enough calories for some really awsome meals and I wont be deprived at all. 

 First of all, I definitely think we need a group for women under 5'2" who are trying to lose weight.

I liked the post by the girl who said she had to eat around 1000/day to lose weight. I think that makes sense for me.

A couple of clarifications: If I ate more than I do already, I would gain weight. I know this because whenever I over-indulge I end up being a pound or two heavier by the next day. So going above 1200 calories isn't an option unless I GREATLY increase my exercise. I actually weighed 116 until October, when I started putting on some weight due to winter-laziness. I eat when I'm hungry and stop when I'm full. I'm not promoting a starvation diet at all - I just don't feel I need all those calories. I am going to aim for 1000cal/day...I can get the nutrients I need in 1000calories. Fruits and Veggies are very low-cal, and I eat a lot of these. Grains/Meats/Dairy are where the calories lie, and I will be more selective and pay attention to portions. Obviously, if I am really hungry and I've already hit my 1000 for the day I will still eat something, I'm just using it as a general guideline. 

Of course you liked her post best, because she's doing the same as you - a starvation diet. The only reason why you would gain weight eating more than 1,200 calories is because you screwed up your metabolism, and in response your body is accustomed to working with that much. So what happens when you stop losing weight eating 1,000 a day? Are you going to eat 800? Then 600? Your body will fight you tooth and nail to stay alive, and pretty soon it'll eat it's itself; all your muscle.. further lowering your metabolism. And you might be a low weight, and you might be skin and bones, but underneath all without muscle you'll have more body fat than you started with. You'll be weak and tired... cranky and moody. And you'll have fallen into the grasps of an eating disorder.

Seriously, if you start NOW.. increasing calories slowwlllyyyy, 100-200 a week even until you get to a healthy point, it will do wonders. Yeah, you might gain in the beginning, but once the body reaches an equilibrium it will even out and you'll stop gaining and start maintaining. Once you fix your metabolism you can then reduce your calories to a healthy and safe amount and lose weight.

P.S ~ If you overindulge one day of COURSE you are going to be up a pound or two. It's the body's natural fluctuations. Anything from water, to excess sodium, food weight, poop weight... anything can make a change on the scale. Heck, yesterday I didn't eat much but I was still up a pound this morning.

Original Post by aimee1985:

I know this because whenever I over-indulge I end up being a pound or two heavier by the next day.

When I was losing weight, I was eating on average 1500 cals. Whenever I would over-indulge, I'm a pound or two heavier the next day. However, I maintain at about 2000 (a little more on workout days, a little less on rest days). Now, whenever I over-indulge, I'm a pound or two heavier the next day.

The point is - it isn't that you are gaining fat from that over-indulgence. Very often, over-indulgence means you end up having something high in sodium or alcohol which can cause a temporary spike in weight the next day. It happens to us all, regardless of size (although some people find they weigh less the day after alcohol - weird). Plus, even if the over-indulgence wasn't high in sodium, chances are it was simply a greater mass of food than you are used to - which can mean that the next morning you have a little more food in your belly, causing your weight to spike.

It takes 3500 EXTRA calories to create a pound of fat. So unless you are overeating by 3500-7000 calories in that over-indulgence, the weight gain the next day is not fat.

Original Post by amethystgirl:

 (although some people find they weigh less the day after alcohol - weird).

I think because it dehydrates you? I don't drink, so I dunno the effects... but I'm guessing one would pee a lot like if they drank coffee. Coffee makes me pee 50 million times for a few hours after drinking it. lol

I am sorry that anyone thinks a very low calorie diet is enough and OK.  There is a thread for women under 5'2" - I think there are two of them actually.

If you read these threads you will be amazed at what these girls eat and lose weight on.  It is all about calories in vs calories out. If you take in more calories than you put out you will gain weight.  But getting more activity in your day ca greatly improve how much you eat and how healthy you are.

There is no magic here.  Shortness does not equal low calorie diets - lack of activity does. 

It does not take a lot of activity to get your metabolism ramped up.  Just some common sense stuff - like get off your butt.  Garden, walk, wash the dog, take the stairs, park farther away.  etc.

I think you miss a lot when you restrict yourself to 1,000 cals a day.  It seems very counter productive to health and counter productive to well being.

Okay, ezzied, I get it. I appreciate the advice, but I'm not some pathetic idiot heading down a path toward anorexia. And no, if I'm not losing weight at 1000cal/day, I will not dip under that. I love food! I didn't say I liked her post best; I liked everyone's advice. It's just that she is my height, and didn't lose weight on 1200 calories either. Like I said in the original post, it's what I eat WITHOUT CUTTING CALORIES. 1200 is a normal day for me.

 I don't think it's a magic number that we all have to absolutely strive for. I have never counted calories in my life except for the past month. I don't see what the problem is if I'm eating a little less than what is recommended for the AVERAGE woman - average being 5'4" in this country. I am 4 inches smaller than the average woman...

I understand the point about metabolism. I think it's probably best for me to just ask my doctor what he thinks.

I'm with you, aimee. I'm 5'2" and maintain on about 1200 to 1500 calories per day, despite my active lifestyle. Any more than that, and I gain.

Everyone is different, so listen to your own body. Do what makes you happy, not what taller people with higher metabolisms tell you to do.

Well, actually, 1200 is the minimum recommended for ALL women - not the average woman. The average woman shouldn't eat that little.

You liked ilisa's post that she needed to eat 1000 calories (at 4'11") but skipped right over that madamq is 5'0" and eats 1500-1700 cals to lose weight.

And, just to show that shorter women can eat a lot, one poster, petite_powerhouse (who unfortunately isn't on the site any more) maintained at 3000 calories.

aimee,   I'm not very tall either, about 5 foot 2 inches tall.  I eat right around 1200 calories and have had alot of success.  Much of this may be due to the fact that I was very, very overwieght when I began (100+ pounds over weight).  Every person has a different metabolism and different nutritional needs so one-size-fits all calculations and thinking are not as helpful as we want them to be.  This is my 2 cents, for what they are worth.  Eat well including lots of nice vegetables and fruits, which you are already doing, be conscoius of getting enough protien ( for your size I'd say around 40 grams minimum) and I would try to more of your grains and other carbohydrates in the first half of the day, this gives you body fuel for functioning but not much extra for fat storage while you sleep.  The exercise advice is good too.  Depending on your goals different exercise regiments will apply.  In addition to walking I work with weights 4 times a week.  Two days are heavy weights where after I warm-up with 2-3 sets of low weight for around 10 repetitions and then I do 3-5 sets of heavy weight for 3-5 repetions.  I do this for "major movements" like the benchpress, deadlift and squat.  "accessory movements"  like curls, latissimus dorsi pulldowns and rows I do 3 sets of 10 repetitions at medium weight.  The other two days I do similar movements for 3-4 sets of 10 repetitions with light weights.  Those days are good for building technique and helping the muscles to become healthy and pumped full of blood without over taxing them.  I wish you success and hope you find the right combination to reach your goals.  Please remember your health is your treasure and to not get caught-up in any one number :)