At 1200 calories per day, how much realistically should I be losing per week?

I know this is going to vary based on each individual, but I'm looking for a generalized amount. I'm 25lbs over weight. I've been that way now for about 6 months. 2 weeks ago I switched to a 1200 calorie per day diet. I'm eating VERY healthy...mostly veggies, lean meats, fish, very little carbs, low sodium and low sugar. One of my meals each day is a low-cal meal replacement shake which is high in protein. I'm tracking everything I eat and drink into MFP and weighing myself daily. I'm also doing 20 minutes of incline walking at a fast pace about 5 days per week (I can't run due to a knee injury).

In 2 weeks I've struggled to lose 2 lbs. Literally struggled. I lost it and gained it right back and lost it again...all within 2 weeks. Meanwhile, the entire time I was keeping to my 1200 calories a day. I know it's only been 2 weeks, but I'm getting discouraged thinking that how is it possible that for 14 days straight I have eaten hardly anything and yet I'm losing practically nothing. This is not a comfortable weight for my body AT ALL. I feel like the weight should be melting off. I also realize that maybe I'm being unrealistic in my expectations.

So, what's a normal amount of weight to expect to lose each week if I'm maintaining a 1200 calorie a day diet?

Re: At 1200 calories per day, how much realistically should I be losing per week?

It's possible,you aren't eating enough!

Re: At 1200 calories per day, how much realistically should I be losing per week?

How did you come up with the 1200 calorie target?

And are you drinking enough water? It sounds silly, but your body will not drop fat if you are dehydrated, even a little dehydrated.

Re: At 1200 calories per day, how much realistically should I be losing per week?

I agree with the others. Make sure you are getting at least 1200 before your workout. At 1200 you need to eat back all your exercise calories. I was at 1575 a day and it wasn't enough sine my workout dropped me below 1200. I ended up losing nothing but my sanity. I added more calories and started losing more wt.

Re: At 1200 calories per day, how much realistically should I be losing per week?

Re: At 1200 calories per day, how much realistically should I be losing per week?

I don't think you are eating enough. Try adding an extra 100 calories and see if that makes a difference OR try not exercising for a week and continue with how you are eating and see.

I notice, once you increase your activity you have to throw the 1200 calories a day out the window and it is trial and error with your calorie intake.

Also take a look at your macros. You make be dealing your caloric goal but where are they are coming from.
Check out www.iifym.com but you the desktop version. That is more accurate than how myfitnesspal calculates your intake.
Calculate your TDEE
Choose suggested under fat loss. The rest they explain on how much protein, fat and carbs to have. Once it is calculated for you, you can adjust it in myfitnesspal. Just do you use the graph to measure it.

Hope this helps.

At 1200 calories per day, how much realistically should I be losing per week?

Jersey mama are you an iifmm person too?


Best advice. Check it out. 1200 calories is barely enough for a person who thinks exercise is getting up to change the channel instead of using a remote. Your calories are far too low and your body is going into fight or flight mode It's fighting by keeping the body fat because it's being starved.

Message edited 5/18/2015 10:42:12 AM.

Re: At 1200 calories per day, how much realistically should I be losing per week?

Re: At 1200 calories per day, how much realistically should I be losing per week?

Re: At 1200 calories per day, how much realistically should I be losing per week?

Re: At 1200 calories per day, how much realistically should I be losing per week?

Re: At 1200 calories per day, how much realistically should I be losing per week?

At 1200 calories per day, how much realistically should I be losing per week?

You can do a body fat % calculator online it's not 100% accurate but it will suffice.

Re: At 1200 calories per day, how much realistically should I be losing per week?

I agree--1200 calories is most likely not enough! That's like not enough for a person who is stationary and really small!

I am an IIFYMer as well. The calculator is a great starting off point. I agree to make sure fat is set at .4 and protein can range from .8-1 based on your preferences for protein vs. carbs.

MFP consistently gives macros that are way too low and unhealthy! I have been counting macros for years and am happy to help if you need it!

Re: At 1200 calories per day, how much realistically should I be losing per week?

im tiny (i mean short, not thin) so at 1200 calories i still just maintain my weight. i keep gaining and losing the same 5 lbs, even with a healthy 1200 calorie diet and exercise. its so hard.

At 1200 calories per day, how much realistically should I be losing per week?

Calorie intake is based on weight and body gat percentage. Height has nothing to do with it. if you don't eat for your size, you'll continue to yo-yo. Try the calculator. Trust the process. Believe me.

Re: At 1200 calories per day, how much realistically should I be losing per week?

1200 calories is awfully low. My guess is you're not eating enough. I normally have to eat around 1500 calories a day (more if I workout) to successfully lose weight.

My best advice is to eat clean and avoid processed food all while eating every 3 hours or so. 6 times a day ideally. I've been most successful when I stopped counting calories and started eating completely clean.

At 1200 calories per day, how much realistically should I be losing per week?

I read somewhere that you lose weight in the kitchen at get fit at the gym. I would eat clean, and eat more because if you are working out (whatever the pace) your body needs to refuel Also increase the water intake. It will take a few weeks for your body to realize that this is the new norm, and the weight will start peeling off. Good luck!

At 1200 calories per day, how much realistically should I be losing per week?

I highly recommend the 21 day fix. I actually didn't order it just googled online and did the diet and it has great results, WW is also a good option. I agree that 1200 prob isn't enough for you which is why this is happening. GOOD LUCK!

Re: At 1200 calories per day, how much realistically should I be losing per week?

21 day fix gave me 900 calories and then told me to bump up to 1200 as a default. I would never recommend it for nutrition advice.

At 1200 calories per day, how much realistically should I be losing per week?

900 calories? That's a joke for anybody who is even slightly active. Try if it fits my macros.

Re: At 1200 calories per day, how much realistically should I be losing per week?

Re: At 1200 calories per day, how much realistically should I be losing per week?