K.Loate's Journal, 26 Jan 21

is 1200 perhaps not too little for you at the moment? you only need to drop your recommended daily intake by 500 calories a day to lose roughly half a kilo a week. Its better to lose slowly, safer for your health. 1200 caloric diets are usually used for morbidly obese people that have huge amounts to lose.  

I am obese I weigh around 93kg I'm only 155cm my goal weight is around 65kg mybe 70kg  

Oh Mega Almond Nut Butter is a great one... a 15g tbsp 

I have a cup of coffee when I feel like snacking at night, or sometimes green tea with a scoop of collagen 

I am also on 1200 calories and binge eating at night is such a huge problem for me. I am trying to eat a bit later. So currently I eat my dinner at 7pm and then I keep 20g of cashews and a coke zero next to my bed, incase I wake up with the urge to binge. I try to stay away from it but it really helps when my cravings are too extreme😖. 

Keep bfast as small as possible and use calories when you are usually most hungry. I'm most hungry in the afternoon, so that's when I eat my biggest meal. If you are very hungry in the evenings, make sure you space your calories accordingly  

I also enjoy a good cup of coffee at night and a single rusk (banting) - they come individually wrapped. Other ideas maybe a cup of soup light? Or some sugar free jelly, or some plain yoghurt?  

Remember it’s important to fuel your body. You may need to be eating more than 1200 calories per day. I could be wrong. If you are exercising, 1200 calories per day seems low. Your body could be going into survival mode and storing fat where it shouldn’t. 

As Jessica Sepel (Austrialian holistic nutritionist and health and wellness guru and cook book writer) says “...don’t let that number on the scale dictate your self worth. You are worth so much more than that number” (sic) 

Sorry right comment for the wrong question and profile lol but seriously just relax. Don’t eat after 7/8pm then don’t eat again before 7/8am. Eat more greens anchovies oily fish eg salmon mackerel feta use olive oil and eat avocados you won’t be hungry at night etc 

Watermelon is a good snack and super low in calories  

Thanx guy these really helped ❤ 

Thanx guy these really helped ❤ 

Just force yourself into a habit to stay away from it forever 

Never commented here before but I do have a tip. Get Cromium polynicothinate by Solal ( expensive but the best I find ) and take 2 tabs in the morning to control your appetite and sugar levels. It works for me !! I am over 60 and lose veeery slowly and this is a life saver plus I try and keep positive. I've lost 3.1 kgs in 3 weeks. Not a lot but I can feel it ! At our age it's all around the tummy ! Also avoid all social gatherings, stay home and think how great you will feel once at your goal weight. Somewhere I have not been for years!!  

Those calories sounds a little low unless you are quite petite. Try to find foods that have more volume for the same calories, things like squash and pumpkin work well. If you have oats in your plan at all cook it as opposed to having it raw or blended. If you have snacks aim for popcorn it is around 50 cals per cup.  

How old are you K. Loate, Id like to calculate your macros?  

1200 sounds very low. Maybe try increasing that amount? Also if you look on the protein chef’s website you’ll get some great recipes there that are low calorie but very dense and will keep you full. The binging might be due to the fact that you’re consuming too few calories and you’re body is trying to tell you that. There are lots of great low cal high dense foods out there that I’m sure you will enjoy based on your preferences. Good luck on your journey you got this! 

A 2 year old needs 1200-1600 (depending on weight and activity levels) cals to fuel them through the day. The aim for weight loss is a calorie deficit. Too much of a deficit will cause binging. There’s no need to set a eating window, herbal life, bant, keto or any other diet you’ve heard off. The aim for them all is to be in a calorie deficit. Because as everyone knows if you are in a calorie surplus or eating more than you burn you will not loose any weight. An adult woman should not eat less than 1500 cals while trying to loose weight. Breakfast is actually the most important meal of the day so you don’t have to restrict yourself for any meal of the day as long as your total for the day is 1500. If you are struggling to eat at night, eat most of your cals in breakfast and lunch. Remember there is no such thing as foods that make you fat. Only calorie dense foods (whole grain pasta) so only eat those in moderation to remain in your calorie target. All the best ❤️ 

Hi K.Loate 1200 cal is too low, especially if you are starting out at 93kg and 155cm. You first need to calculate your BMR (basal metabolic rate) - you can use an online calculator if you Google it. This is the amount of calories your body needs in order to survive, the amount you burn every day depending on your age and activity level together with weight and height - I normally use the sedentary setting because then I know if I lay in bed all day, what would my body need to survive. AFTER that you calculate your RDI - which would be lower than your BMR if you want to lose weight, and higher if you want to gain. One of the posters has the process incorrect (first response). If you lower your calories too much from the outset you risk slowing your metabolism and struggling with a damaged metabolism. You need to gradually lower your daily intake as you lose weight. I started at 92kg and 160cm, so quite similar, and I lost around 20kg to date but I didn't try and race to 2kg a week on 1200cal. In the beginning I was eating a minimum of 1600cal a day, and now at 71kg I am eating 1300cal a day If you calculate your BMR the reduce it by about 250cal per day to end up in a deficit of approximately 1750cal per week, so about half a pound weight loss per week (3500cal deficit = about 1 pound weight lost). As you adapt to the lifestyle you can start stretching yourself. Accomplish small goals first, or otherwise you might find this unsustainable and fall off the wagon anyway