Eating 1200 cals a day and still overweight

Posted by wonderwall12345 @wonderwall12345, Mar 10 3:37am

I (32F) have been trying to lose the 20 kg (44 lb) I have gained since COVID began. I am 173 cm (5’8) and currently weigh 80 kg (176 lb).

Precovid I weighed around 65-68 kg (145ish lb), which had taken a lot of effort to get to. I ate low calorie (less than 1200 per day), did intermittent fasting (no dinner), walked at least 10k steps per day and ran 5km / 3 miles once a week. I also fasted one day a week, say from Friday evening until Sunday morning (so about 37 hours in total). This regime was the result of years of slowly adjusting my diet and lifestyle in order to try and shift a few kilos here and there. If I could choose to have a more normal way of living my life, I absolutely would have, but this seemed to be the only thing that worked. I knew that from the outside it sounded excessive and I was quite ashamed discussing it in front of people, but it became habit very quickly and allowed me, for the first time in a long time, not to have my day revolve around food as I developed habits that felt sustainable. I’d also note that while the above routine might seem quite extreme, it resulted in a fairly normal weight for my height, which was an early indication of what follows below. I will say, my weight can fluctuate wildly from day to day, up to 2 kg (4 lb) difference depending on meals/toilet habits/time of the month.

I moved in my with my boyfriend in another city during lockdown and began working from home, so my entire lifestyle changed. I was eating different foods (the same foods as him, but smaller portions) and walking a lot less. Intermittent fasting and fasting over the weekends started to feel anti-social, so the weight crept back on.

Fast forward to now. I made the decision over a year ago that I wanted to get into shape, but that I wanted to do it healthily. I hired a personal trainer who also helped with nutrition and we came up with a routine where I did strength training at the gym 3x per week, ate 1400 calories per day with balanced macros (1600 on gym days) spread over breakfast, lunch and dinner and walked 10k steps per day. This would help me lose fat/weight and also fix my metabolism. I definitely felt stronger, but in the three months we worked together I’d lost about 1 kg (I was still around 85kg (187 lb)), which could just have been down to the time of day I weighed myself. I felt more toned, but it was still under a layer of fat that didn’t seem to want to move. I did have days where I ate more than the daily calorie allowance set out, but I would always counteract it with eating less calories the next day, as advised by my PT, and he was always aware of my cheat meals and was happy with them (usually it would be something like homemade fajitas, a small chocolate bar and a non-alcoholic beer.)

I found myself getting more and more disheartened. After I finished working with the PT for those three months, I started calorie restricting further, as I just wasn’t dropping any weight. I cut my daily calories to about 1200 and managed to drop down to 80 kg (176 lb), which is my current weight. This is the result of calorie restriction, intermittent fasting, drinking 3-4 litres of water per day, walking 10-15k steps, and doing a light work out (toning exercises/pilates) five times a week (After six months of strength training, I felt the strength training was just adding muscle under the fat and making me look bigger under clothes)

My weight is now stuck at 80 kg (176 lb) , which according to my BMI (I know it’s flawed but it’s my only reference point atm) would still put me as overweight. Even sticking with the above, it won’t budge. I started running 3km every morning before I eat and that has brought my weight down an additional 2kg (4 lb), but this feels unsustainable. I got sick a couple weeks ago and had to stop and the 2 kg (4 lb) came back on.

I have had ongoing gut and digestive issues and was hospitalised in September 2022 after not going to the bathroom for 9 days. The advice I was given was take probiotics, which I have done religiously. I’ve taken probiotics, psyllium husk, tried healing my gut with kefir, kombucha etc. My diet at the moment is pretty much entirely whole foods (scrambled eggs for breakfast (1 egg, 2 egg whites) with fresh fruit and a handful of nuts, a chicken salad for lunch and two rice cakes with dark chocolate on them as a snack). If I eat ANYTHING outside of this, particularly pasta, pastries, rice or bread, but genuinely sometimes it feels completely random, my stomach inflates and I look about 8 months pregnant. I then don’t go to the bathroom for 3-4 days. I have been tested for every intolerance and food allergy under the sun, as well as having my thyroid tested, and everything has come back normal. I’ve researched endlessly (probably too much) and even things like hormone levels seemed a possible factor but I am already eating in a way that should help my hormones.

I am completely lost. My confidence is in tatters and I feel extremely detached from my own body, because it feels like no matter what I do or how disciplined I am, my body does not reflect that work.

I just want to reach a point where my life isn’t consumed by food, where I have a routine of meals that I switch between, a form of exercise, and that I know that if I follow these I will feel healthy and confident. Even if it seems restrictive, I was in this pattern pre-COVID, but 5 years later (I’m sure age is a factor too), it feels insurmountable to even reach a point where I might feel good in my skin again, and that makes me very sad.

Has anyone had anything similar? Can anyone suggest anything I might be missing?

Interested in more discussions like this? Go to the Healthy Living Support Group.

celia16 | @celia16 | Mar 10 5:28pm

In reply to @inminn "Thanks to an integrative health NP this is the current plan on which I am very..." + (show)

@inminn

Thanks to an integrative health NP this is the current plan on which I am very very slowly losing body fat yet mostly retaining muscle with my particular genetics and enzyme insufficiencies:
methylated multivitamins, no “enriched” foods, no gluten, a high potency Vitamin D in liquid form for persistent D deficiency, very minimal dairy, extra lean proteins and copious amounts of leafy greens and low GI vegetables plus at least one serving of cruciferous/sulfurothane vegetables daily, and whole foods and (gluten free) grains in a low fat, low salt, low net carbohydrate intermittent fasting + keto diet. I am using Mayo’s healthy Keto plan but customizing it to my needs because it doesn’t allow for all of my food sensitivities.
It looks like this:
Breakfast - one unflavored, unsweetened vegan protein shake made with flax meal and a fiber supplement powder for breakfast followed by unlimited herbal tea, and no more than 1 cup of weak green tea (unable to have much caffeine).

Lunch - one very large dark leafy organic greens and herbs and low GI veg salad with 1/4 c raw, unsalted nuts or seeds, 2-4 oz. Of extra lean or omega rich protein (chicken breast, cooked low/no salt lentils or beans, salmon, or another protein shake on the side) and low sodium homemade dressing of lemon juice and tahini (then omit nuts/seeds) or olive oil and fresh lemon juice, with 1-2 tsp salt free seasoning of choice.

Dinner - 4 oz. Extra lean or omega rich protein with 1-2 C of green vegetables and up to 1/4 C of cooked brown rice, quinoa, or starchy vegetable with olive oil ( if I was physically active to a certain degree).

1 serving of fresh or dried fruit. Only water-extracted non-laboratory created stevia, can’t have erythritol or other artificial sweeteners (they cause migraines, dizziness) and filling up on as much herbal tea and water as needed between meals to feel full.

This represents one half of my RMR in caloric intake, yet doing this plus being as active as the average person my age, I lose roughly 1 lb. a month of body fat, as opposed to the expected 2+ lbs. per week, so one eighth as much as I should be. There is no explanation for this.

As you can see, it is very restrictive and frankly, impractical if one ever wants to go out with friends or family or attend gatherings. It is very difficult to adhere to, and I get quite frustrated and depressed when the scale fluctuates.

My parents also have a family friend with similar intolerances and weight issues. So far we are “medical mysteries”, and she, too, has resorted to crafting her own diet to meet her needs since the experts couldn’t help her.

Note that testing is not allowed by the insurance companies, thus is not done by our medical institutions even though it would mean better health and fewer prescriptions, visits, surgeries, co-morbidities, etc. that the insurance companies would have to cover in the long run.

The current medical stance is that genes have been found to play a role in body weight and especially in the tendency toward central obesity, but probably not enough of a role to look further into it.

Jump to this post

That’s an impressive diet plan. How do you feel? It’s quite similar to mine, except for my diary with yogurt and cottage cheese. I eat my veggies cooked though and not as often in salads. I do enjoy a good salad. They can clog me up.

With your knowledge and diligence, I can’t imagine why you would get anything but support and understanding. I get why you are frustrated with slow weight loss though. I feel the same way…..ugh…..

Oh, many years ago, I was under a doctor’s supervised liquid protein diet. Soups and shakes. It was 600 calories a day! Plus, I exercised and drank a gallon of water. I barely lost on it and I know they thought I cheated, but I didn’t. I lost a modest 15 pounds over the summer. I wouldn’t recommend it. My body really hangs on to fat.

I hope you find some relief. It sure sounds like you are doing all the right things. I’ll look forward to seeing your posts. I appreciate your input.

This summer, I intend to have a lot of fun. I’m going to plan outings and events with friends old and new and see if that will help my spirits…..just trying to shake things up.

celia16 | @celia16 | Mar 10 5:56pm

In reply to @johnbishop "Welcome @wonderwall12345, You are not alone in your weight journey. I struggled with weight most of..." + (show)

John, I looked at your info. So glad its brought you success! It appears you’ve been doing this (intermittent fasting) a while. I am considering how it will fit into my schedule, considering my type I diabetes. I have an excellent pump, so that will help. I know other people with diabetes do it. I normally have a small mid morning breakfast, then dinner. I have an evening liquid snack that I count as my third meal. So…..I’m trying to figure out my best option for 20/4. Did you notice anyone who did the 20/4 a couple of days a week or should it be consistent everyday?

inminn | @inminn | Mar 10 6:08pm

In reply to @celia16 "That’s an impressive diet plan. How do you feel? It’s quite similar to mine, except for..." + (show)

Thank you. I look forward to your posts as well. A positive, uplifting voice is always welcome 🙂 At first I felt weak and dizzy and had horrible headaches, but as my body started to use body fat to convert to the carbohydrates my brain, and I’m assuming other tissues needed I began to feel more normal again. I assume this will be a long process, and once the excess fat is reduced by quite a bit I’ll have more energy again, which will mark the turning point at which greater liver, muscle/mitochondrial function will buoy me further, and allow more regular activity plus reduced inflammatory symptoms.

John, Volunteer Mentor | @johnbishop | Mar 10 6:41pm

In reply to @celia16 "John, I looked at your info. So glad its brought you success! It appears you’ve been..." + (show)

I don't think it needs to be consistent. A lot of times I will change a 20/4 fast to an 18/6 or 16/8 the next day if something comes up and I need to change my eating plans for the day. I do weigh myself every morning and if I see the weight starting to creep up a little then I do a couple of days of the 20/4 or a little longer if possible. The Zero app makes it easy to track the time. I think the trick is working out some sort of schedule that fits your activity/daily routine but giving yourself some leeway.

cntrlcoastgirl | @cntrlcoastgirl | Mar 11 7:02pm

Your body seems it may have a lot of inflammation along with insulin resistance! Have you ever considered a GLP1 shot like Zepbound (Mounjaro) to assist your body with these things!? I can tell you from experience that once you are able to get rid of the inflammation and your body is using your insulin appropriately, the weight will just shed off!! Good luck to you!!

celia16 | @celia16 | May 1 6:44am

How are things going with your progress?

mayomayo8171948 | @mayomayo8171948 | May 2 8:49am

For wonderful 12345!! STOP everything you're doing for a month because all you're doing is simply digging yourself deeper into a hole!!! Instead of any kind of fasting routine, learn to eat healthy foods only when you're hungry. I suggest a Mediterranean style diet because it offers the widest selection of foods, especially fruit and vegetables with minimal meat...mainly chicken and fish. Learn what a serving size is, then stick with that portion size. Do what brings joy and happiness into your life, obviously avoiding what is immoral, illegal, and/or unhealthy ( smoking, drugs, etc). Trust me: you were created by an infinitely merciful and eternally loving God who did not put you here to suffer needlessly. You life is your gift from Him, what you do with it is your gift for Him. Do what you can to make Him smile...and He will smile with you!!!😇

single46mom | @single46mom | May 3 10:12am

I love the Plan Z diet. I wish I had the routine in my office so I could type it out now. The program is worth the investment. It teaches you a new way to live. I lost @ a pound daily when I stuck to the right foods. Don't starve yourself!!

sherryzitter | @sherryzitter | May 3 12:04pm

Wow, you two have a LOT more motivation and determination then I would have, And I applaud you for all of your really hard work!! And wish you the best of success!
I will share my journey, just one anecdote of many, and how I went from 165 pounds to a new setpoint of 110 pounds, over decades:
I have never found counting calories or measuring portance to work for me. I would always binge eat and gained it all back overtime. What has worked best for me has been gradually adding more and more healthy and delicious foods into my daily routine, which squeezes out the unhealthier foods.
First I became vegetarian, started eating big salads for dinner and about 3 pounds of broccoli a week and finding fun ways to add herbs and spices/fat-free dressings to keep it interesting. I also upped my exercise, and the combination helped me gradually drop from 165 to 140 as a new setpoint. (I also tend to go up and down 3 to 4 pounds, whatever I weigh.)
10 or more years later, I became vegan for ethical reasons, and just that change created a 10 pound weight loss without me even trying! (Of course, I was still eating mostly whole foods, as junk food vegans could eat peanut butter all day long…). Over the years, I upped my exercise and focused more on “breakfast like a queen, lunch like a worker and dinner like a pauper.” I try hard to follow Dr. Michael Gregor‘s plan of at least 12 servings of fruits and vegetables daily, including three or four large handfuls of leafy greens. I then lost another 10 pounds to 130 without trying!
When I was diagnosed with cancer five years ago, I made sure to include major aspects of the cancer diet, including half a cup per day of berries, particularly blueberries, of allium (onions, leeks, garlic, shallots), and mushrooms, and as many rainbow colors on my plate each meal as possible. Again, without counting calories or trying, I gradually lost another 10 pounds.
Finally, some friends who had gone to the True North Healing Center in Santa Rosa taught me about the SoS free diet: no salt, oil or sugar. Much has been written about why this is healthier for us, particularly the book The Pleasure Trap by Lyell and Goldhamer. This book explains how these three substances are super concentrated so our brains and the stretch receptors in our stomachs do not register them as food! This is why we can keep eating potato chips or cookies forever, even after we become full on “real food.”
This information has been a real game changer for me! I only lost another 10 pounds, and I stay around 110 now for the last six months no matter what I eat (within reason), but I feel much lighter and healthier than I ever have, with more energy for exercise, gardening, hikes with my dog in the woods and everything else I love. I rely heavily on Kathy Fisher’s Straight Up Food and Cher Ramos Bravo’s Bravo Express (both available on healthpromoting.com) as my two major SOS cookbooks to keep my food tasting yummy and satisfying

That’s my particular story. I know many people don’t love to cook or don’t have the time to do much of it, and need to find other strategies. When I don’t have time or don’t feel like cooking, my quick go to’s are kale apple banana ginger smoothie for breakfast, or oatmeal and fruit; rice/other grain and beans in my electric pressure cooker every three days for lunch, along with baked sweet potato and steamed greens; and a large colorful salad for dinner with a handful of raw unsalted and seeds or a yummy dressing. Then I don’t have to think too much or spend too much time with my food, but keep rotating greens and grains and dressings, and keep changing things up.
Sorry to be so long-winded! Best of luck to everyone on this challenging food/health journey!!

sisyphus | @sisyphus | May 4 12:28am

I at 80 today, never believed we're made to weigh ourslves, count calories, and still have been always able to maintain a reasonably fit body to get thru my work and play.
How does it happen?

I plan what I need to accomplish in my day or weeks that would help me get to achieve where I want/like to be in life. It's the GOAL in life, aka Purpose, that steers my time use. I know it's best achieved in a reasonably rested, strong, fit and alert body. It's purpose that guides my life...as do many others who follow their north stars.

Today I can walk up all 13 floors in my bldg huffing puffing the last six. It's a good feeling; no counting/watching floor numbers as I walk up. It's more interesting to be Within one's body. If body says Enough, respect it, why otherwise?

Just eat a sensible diet -- I am sure CDC and Harvard health and the like have plenty on it. Do play-pullups/push ups, kicking an imaginary soccer ball hard enough to get your heart racing in One minute. Make exertion play. Invent!

You will sleep better. And yes surround yourself with friends who laugh with you and also Challenge your opinions. You need a working fit mind. Life is to GROW.

Good luck.
It seems to keep me without any doc visits, meds, tests, surgeries or even calls.

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