What are some ways to beat the urge to eat on a 1,200 calorie or under diet?

[Anonymous]

Who has some suggestions? I used to drink a diet soda or two, but I ditched that poison. Smoking is also out.

[bootycamp4me]

1 - I agree with many of the posts here that you're going about this the wrong way. The "drink water" approach is not correct. Here is what you must do:
-- Calculate your current BMR -- there are online tools to do that (NOT the BMI)
-- From the BMR you get your caloric needs. You need to increase it if you exercise. Some of the calculators allow you to add that in.
-- to lose weight you want to go no more than 10% less than your caloric need. Better is 5%. Your target drop in weight should be about 1lb (;5kg) per week. If you set your caloric intake too low your body shuts down and you won't burn the calories...
-- you need to eat a very healthy diet. The appetite suppressors are _healthy_ fats and protein -- nuts, avocado, salmon, eggs -- stay way from any white carbs (rice bread chocolate chip cookies sugar or sweeteners) -- eat lettuce (oil/vinegar or lemon juice dressing not the other crap) to get your fiber. Personally I would not eat beans (I used to, others thing different). Personally I think its OK to eat fruit even tho the high sugar content, others disagree.
-- then exercise (at least walk! 3 miles a day) -- body-weight exercise I think is best.
(PS Im not a nutritionist or personal trainer, Im a cardiac patient.)

[Asker]

Thanks for the tips.

[Kythe]

What's your breakeven calorie intake? How big a deficit are you aiming for?

I've always found water to be great, both psychologically and physically. It's filling and takes the edge off of hunger, and I can tell myself "if I'm still hungry after I finish this big bottle of water, then I'll eat". Usually, I didn't eat whatever I was craving.

Higher protein intake also increases satiety (fullness).

[Asker]

Do you think really cold water would be more helpful than room temp?

[Kythe]

Aside from preference, cold water will require additional caloric burn by your body to heat (not tons, but some). So I'd say, drink cold water :)

[Asker]

I'm thinking more psychologically. I love water and drink a lot, but never cold. I may put a pitcher in the fridge to try it out. :)

[PrettyBama]

Drink water and take that ass to sleep. Lol

[BertMacklinFBI]

does 1200 meet your needs? or did you pick that number?

[Asker]

I'd think so. I have a desk job that I'm unfortunately chained to, so I don't get much daily activity. I'm just hungry transitioning into the calorie cutting.

[Kythe]

If you're currently holding your weight steady, you might try keeping track of how much you eat for a couple of weeks, to get an idea of what your maintenance levels are.

Also, BMR calculators can give you a rough starting point.

I do agree, 1200 might be a bit low unless you're a pretty small person to begin with.

[BertMacklinFBI]

@Asker if you're pretty sedentary for the most part then you'll need to factor in your BMR with your diet, that's if exercise really is not an option for you.

[kheserthorpe]

900 calories/day of chicken breast, fish and/or eggs, 200 from greek yogurt, last 100 from fibrous vegetables and a little fish oil...

And I bet you're not hungry.

[Asker]

I try to lean veggie heavy. You think the opposite is better?

[kheserthorpe]

No, you can eat massive amounts of fibrous vegetables, they barely have any calories. Seriously, you are not eating 1200 calories worth of spinach and peppers.

What are you actually eating?

[Asker]

Chicken & broccoli, eggs, apples, sweet potatoes. I think it's just transitioning to the diet that's hard. I've maintained this for a long time in the past, it just seems much harder than before.

[Kythe]

While everything comes down to calories, I'm not sure it's physically possible to eat enough broccoli (and related vegetables) to overeat your daily calorie goal :) So I'd agree: it's a good choice.

[kheserthorpe]

If you're hungry, I'd up the chicken and eggs, reduce the apples and sweet potatoes. that's IF you are hungry.

[xyzzy]

Don't go from 2000 to 1200. That's insane and actually dangerous for your body. Pick something in your diet, and reduce it. If you were used to drinking a lot of sugar, use a replacement (zero sugar soft drinks). I'm usually satiated eating some nuts for a snack, or a protein shake (+ milk+an egg) after exercise. Your body needs time to adapt, or it will crash and you WIL get sick. I know - it happened to me when I gave up meat (currently @ month 2 out of a 4 month plan)

[Asker]

Oh, I eat pretty healthy most of the time. Just been eating too much. No sugary drinks and gave up artificial sweetener, so that's out. I've never done protein shakes before. Do they have sweeteners in them?

[NovemberJoseph]

To beat the urge?

Just look at pictures of pizza and cheeseburgers and that'll do the trick.

If you worded your question wrong and actually mean to stick to that diet, then we'll first off, 1200 and under is way too little. I think you should be eating at least 1800 or more. Not really sure what the norm is for women. I'd say 1700 is the safe zone.

[Asker]

I'm 30 & have a desk job. 1,200 is an accepted standard for a sedentary woman my age to lose weight.

[NovemberJoseph]

I'd say you'll lose weight faster by eating normally but doing cardio. Cardio speeds up your metabolism as well so it would be a more convinient way to go about fat loss.

[meatballs21]

Drink lots of water. Eat stuff with lots of protein in it, like Greek yogurt or even those protein shakes. One scoop of that stuff in a pint of water and I feel full for ages, and both aren't too high in calories.

Lots of veggies is good too.

[MyNameIsJonas]

That is too low unless you are VERY tiny (frame wise)

People are hyped on these diets because they would rather just not eat instead of actually exercising. A 1'200 calorie diet is unhealthy for most.

[Asker]

Not at all. Accepted standard for a female my age.

[Anonymous]

A large portion of fat should make up the 1200 calories. Fat is a natural appetite suppressant.

[Asker]

Really? I did a Whole 30 a few months ago and they said that, but I didn't lose much weight.

[Opinion Owner]

That is because you're going about losing weight entirely the wrong way. But I'm sure you've been told that too. And ignored it.

[Crossroads-USMC]

Drink full glasses of water in one sitting when you get hungry or before you eat a meal. It'll help you eat much less.

[yaddayaddayadda02]

Drink lots of water. Eat filling/low calorie foods like carrots and celery. Eat them raw so it takes a lot of work to chew and digest.

[Anonymous]

Take fiber supplements. Eat flaxseed with everything.

[Asker]

Never tried flaxseed. I'll look into it, thanks.

[Anonymous]

Just drink so much water all the time and you won't be hungry cause your stomach is always full.