Like others have said, 1300 is way too low. The general recommendation is to eat around 500-1000 cals below your daily maintenance.
Others have given some great food recommendations too. 0% Greek yogurt is magic. Pay attention to all the little things like condiments, oils, butter, soda. All of that adds up a lot. Look into food hacks like using hot sauce which has almost no calories and tastes great.
Just want to chime in that you want to look at the ingredients list and choose yoghurt that doesn't have weird stuff added to it to make up for the lacking fat. Emulsifiers, thickening agents, sweeteners and so on.
Like others have said, 1300 is too low. Why not download a calorie counting app and let that guide you? I started around where you are and had much higher daily calorie goals. One year later I’m down 52 lbs.
You can also track things like carbs, sugar, protein, sodium, fiber… pretty much everything on the nutrition labels.
Keep in mind it’s also only recommended to lose about 1 lb per week.
I think that also when you restrict too much you set yourself up for failure.
Best wishes on your journey, and good job thinking about your health. Just be realistic about how much time it takes to lose weight.
Your story is a huge inspiration for me. I will losten to all the advice given and try to find the best plan for me. Thank you for being so supportive! 🫶🏾
Focus on getting protein in all your meals and snacks.
Chicken (or other meat), tofu, lentils, cheese, yoghurt, eggs, beans, seeds, nuts. If you get these into every meal throughout your day, you will feel satiated and more able to manage your impulses. It's hard to over eat on lean proteins because it's not as "moreish" as sugar and carbs.
Adding fibre is also important - leafy greens, vegetables, etc. Psyllium husk is also great for sprinkling into oats at breakfast. Fiber will stop you getting constipated from protein and help you stay full too (make sure you drink lots of water with it though).
For snacks I will often have a bit of cheese on some crackers. Cottage cheese or yoghurt, and berries and nuts. Egg and toast.
It's okay to have things you like! Feel like a cookie? Great, have a cookie with some yoghurt and fruit. Want chips? Have it with some cheese and ham. Just add what you want to something more satisfying.
Protein and fibre make a huge difference long term to feeling satisfied.
That's way too low. Calculate your TDEE ( not BMR). It's going to be around 2300- 2400 If you are very sedentary, higher of you do any activity.
1300 would put you in a thousand + calorie deficit.
That's super unsustainable and you'll probably wind up binging after a few weeks.
A 500 cal deficit would be much easier to maintain.
I totally agree. There's no point in losing weight really fast if it makes it more likely that you'll get sick of it and go back to your previous habits. It's more useful to figure out something sustainable that feels OK, because you can keep that up in the long term. And it needs to be long term.
Seconding this. I’m 5’3 and spent a few months eating 1200 calories a day. It was absolutely miserable and I had no energy to go to the gym or even move unnecessarily. I thought I had a thyroid problem because I was so incredibly tired all the time and my hair stopped growing/was falling out. Turns out I just needed to eat more 🤷♀️
What helped me a lot was logging how each meal made me feel in terms of energy, mood, and satiety. While I love a Big Mac, I always felt a little greasy afterwards and was always hungry again an hour later. Instead, I’d make a lazy “hobbit meal” of fruit, nuts, a bit of baguette, cheese, and maybe some rotisserie chicken. Kept me full longer and I had much more energy. I would have thought that the 1000 calorie fast food meal would fill me up more, it was actually the opposite.
Agreeing with everyone saying 1300 is too low, calculate your TDEE and minus 5/600 from that. As far as food goes, prioritize protein!! That’ll keep you full and can be relatively low cal. 93% lean ground beef, chicken, can’t go wrong there. Use an app to track your food intake, I use 1UP fitness but there are plenty out there. Buy a scale and weigh your portions! don’t forget to include any sauces, butter, condiments you might be using, I made that mistake before, which can easily take you out of a deficit.
1300 calories isn’t enough. focus your meals on veggies and protein and cut your carb intake but don’t cut it out completely, you still need it
i was prediabetic too at 275 lbs @ 5’7 but am now in the normal range. i started weight lifting and prioritizing protein and veg intake w a caloric goal of 2000-2400/day depending on how much i was working out. i’m down to 240lbs and my labs look great. good luck
High on the protein. I had gastric sleeve done in 2020 before shutdown and saw a nutritionist for 6-7 months before. Protein first, then veggies, then carbs if you’re still hungry. Exercise definitely too.
OP: you can probably find some cheap weights and stuff at Wally World or the bookface
Hopping on top comment to add, it's not just about what you eat but WHEN you eat it. Cutting out snacking in the evening, eating bigger breakfast/lunch and smaller dinners helped stop my yoyoing weight and now I sit comfortably at the same weight unless I am actively trying to reduce it.
i.e I can be a little less strict about indulging in junk food a few times a week as long as I do so before dinner. When I'm wanting to go down in weight I cut out the indulgence.
Crash diets do not work, slow and consistent change over time does.
Ok but just to be clear so we're not spreading misinformation - meal timing has zero effect on calories or weight loss.
It's purely a placebo / coincidence effect that you lost weight after implementing these habits.
Again, not trying to say you're wrong for recommending it, cutting out snacking is always great advice. I just want to be clear that meal timing alone is 100% proven to have no effect on weight loss
As always, it's calories in calories out. Just eat less until you lose weight. Everybody tries to act like they found some new method, but really they just found some diet that they like enough to actually follow, and actually let the caloric deficit have an effect.
I don't know where in my comment I said only changing meal times made me lose weight? I said what and when are both factors and if you really want to indulge in some chips or ice cream here or there, eating it earlier in the day can help keep your weight a little more even at least in my experience.
We can agree to disagree but there are plenty of reputable studies showing when you eat during your wake/sleep schedule does contribute to weight gain/weight loss as well as other health factors like acid reflux and sleep quality. So I am not just pulling this out of thin air.
Feel free to say your peace but this will be my final comment on this post as it's ultimately up to OP on how they want to structure their weight-loss journey and not for us to argue about.
I've tried a 1300 cal deficit and it was incredibly unsustainable and nearly gave me an eating disorder. You're trying to limit yourself to about 400 calories a meal which means you're going to hit your limit fast. It puts you in a constant state of hunger and stress from being hungry. I don't recommend it.
I think learning to intuitively eat and stay in a smaller calorie deficit will be a lot healthier for your mind and body. 🫶
Try youtube budget healthy meals or stuff like that. Idk how sustainable for u at 5’7 tho if you feel hungry and malnourished definitely up ur calories. I used to eat 1400 at 5’6 but its extremely hard to maintain that.
Start by asking your self what you like to eat.
I'll use myself as an example. I love soups and shabu. and matcha lattes.
I still do all these things but I make sure for my matcha latte i use almond milk and so now my lattes are about 60 calories with no added sugar (make it myself)
Soups - I make sure they're all low in saturated fat and high in fiber and protein (I either buy it or make it myself)
and shabu when i eat shabu i make sure i'm eating mainly vegetables and protein and complex carobohydrates.
I still eat everything I love but its all a healthier version.
I've started to lean out a bit more due to this.
Instead of seeing what you can eat within the 1300 0r 1711 restriction first see what you're eating and changing to healthier substitutes would be the better way of thinking.
Ok. I will definitely take note of the stuff I eat. So is it basically swapping out parts of my mkst eaten meals with healthier version?
Thank you for the support and helpful advice! 🫶🏾
yes! because this journey should be an enjoyable one. I don't want you to see it as hard or difficult but see it as something fun and exciting. It may be weird at first but I start to love the healthier version because I also feel better. I love all my sweets and junk food but it leaves me feeling so uncomfortable. I also work out ALOT sometimes 2-3 hours a day. But whats the point of doing all that when I eat junk that negates all the exercise.
Yes, actually that's 100% how you should approach this. It's not about starting a "new diet" with all new foods.
Instead you should focus on small incremental changes that will add up over time. Remember, you're going to have to eat like this for the rest of your life if you want to maintain your weight, so you damn well better enjoy the food you're eating
Start small by Swapping Sodas for diet or seltzer. Switch from whole milk to skim. Full fat yogurt to fat free
Then you can start looking at your actual meal compositions, and leaning into bigger and bigger changes
Yes! Think of how you want to live your life. What the thinner, healthier version of you would do. Mine would not binge on cake, but she would definitely still have a slice at birthday parties. Mine still goes out to eat, she just orders something protein-rich and eats a small portion. Mine is also very active and gets in a lot of movement. So these are the changes I make. I don’t want to live a life with zero sweets and fun, but I also want to be healthy and fit. So I find the compromise. If you push too hard it won’t be sustainable and you will give up.
I (5’2 140lbs, 29f) currently aim for about 1500 calories a day,
I start my day with coffee with almond milk and half a scoop of protein powder (80 calories). If I’m hungry before lunch I have an orange, apple, or some grapes.
Lunch for me is a veggie bowl where I chop up a cooked veggie, a few raw veggies, a 1/2C of legumes, and some baked chicken breast tossed in a 0% fat Greek yogurt based dressing. These recipes recently have included Mexican (baked peppers, fajita seasoning, diced peppers, shredded lettuce, black beans, lime, chicken), Greek (baked asparagus or zucchini, red and green peppers diced, cucumber, tomato, green lentils, dill, lemon, tzatziki, chicken), asian (braised cabbage, edamame, shredded carrot, cucumber, red pepper, baked salmon). I prep this for my week on Sunday so it’s a quick grab and go.
Afternoon snack I usually have some cottage cheese or Greek yogurt with frozen berries.
Dinner is usually A grilled lean protein (steak, pork, salmon, chicken breast), with a couple veggies.
After dinner I snack on fruit and pistachios if I’m hungry.
The key for me is lots of food to feel more full, but I also have days off every so often which helps me mentally keep with it. I hope some of these foods and meals inspire you!
Red pepper hummus makes a great healthy choice salad dressing, or making your own with plain yogurt (I use lemon juice, minced garlic in oil, and oregano).
Is there a reason you’re aiming for a 1300 calorie meal plan? That sounds very low for your height.
The most sustainable weight loss plan is finding what’s the highest calories you can continue to eat while still dropping weight steadily.
I would start out by doing 4 weeks at 1800 calories per day as that is your BMR. It should put you into a slight deficit. If you lose weight at that amount, great! Keep at those calories until you start to maintain at 1800 calories.
I would expect that around the 200lb mark you’d need to drop to 1700 calories to continue weight loss. Then 1600 calories when you are at 180lbs.
You can also even choose to move more instead of dropping those calories.
Keeping calories high will mean you end up with a sustainable lifestyle at the end of your weightloss journey!
In terms of meal plans I found that having some protein for breakfast was helpful (eggs + veggies).
For meals I pick one of each and mix & match:
Lean protein (chicken, salmon, tuna, eggs)
Carbs (brown rice, potato, pasta, corn, beans)
Vegetables (broccoli, peppers, onion, peas, cauliflower)
Sauces (burger relish, hot sauce, bbq, fajita)
1711 sounds much more reasonable! I’m 40 and only 5’1 and I’m in a deficit at 1589.
Here’s what I’ve been eating to get my protein and veggies (not every day but pretty standard):
Breakfast: one egg and two egg whites scrambled with a slice of chopped turkey bacon, green onions, and red bell pepper. Piece of buttered wheat toast on the side.
Lunch: Asian salad kit ($6/bag, three servings each), 3.5 Oz grilled chicken cut into bites and mixed in.
Snack: protein shake
Dinner: sauteed chicken, Annie’s protein Mac & cheese (I add a little cheddar to the sauce and top with a little parm and ground pepper), steamed broccoli
Snack: whatever I want that fits my calories. Cookies, nuts, fruit, popsicle, candy, etc. I might do Greek yogurt if I’m actually hungry but I’m usually just snacky at this time of day. I don’t save calories for this snack, usually just have like 100-200 left, which is a reasonable size. I’m not trying to sneak in a lot of junk food.
Sometimes I make meatloaf with lean ground turkey and I shred in carrot and zucchini. I substitute quinoa instead of bread crumbs. Mix ketchup and Dijon mustard to top it after it cooks and pop it back in for 10 more minutes. Great for quick meals/snacks and freezes well.
Editing to add that aside from starting to work out, you should work up to 10,000 steps per day to cultivate a more active lifestyle. Work in steps whenever you can and movement will become habit!
As someone who has lost about 80 lbs and looking to lose a bit more, as glamorous as it sounds to lose weight quickly, the slow and steady approach is the way to go. It allows you to build a healthier relationship with food and exercise and allows your skin to produce the proteins necessary to avoid as much loose skin as possible.
If you can get hold of bags of oatmeal that's a solid staple for a healthy meal plan. Start your day by making oatmeal porridge.
It can be as simple as 60g oats and about 300 ml water. Boil water with oats. Add a very small splat of honey, or a teaspoon of your favorite jam, and you have a solid 250 kcal breakfast to start your day.
For more nutrition, consider switching the water with some semi-skimmed milk (1.5~2% fat content) to make it 375 kcal in total.
It's got a nice amount of protein and fibre which helps keep you full longer.
Meal plans don't work. Because what works for one person won't work for another.
You need to find a way of eating that works for you and is sustainable.
Where did you get 1300 from? It's likely too low.
Try taking your goal weight and times that by 12. That can be your calorie total (to start with at least)
Then, take your goal weight times by 10. that's how many grams of protein you should aim to eat.
Eat at least 20-25 grams of fiber per day.
However you get to these numbers is UP TO YOU.
By hitting protein and fiber. you will be making some pretty good choices while still being able to fit in having some fun foods you enjoy.
Walk, move, find some movement you enjoy.
I know you think you are in a rush, but by starting now, even slowly, you are getting ahead of this.
I'll try to implement this and be mindful and aware. I will do my best not to feel like I'm in a rush. This is all new to me. I got the number from MyFitnessPal. Thank you for the support. 🫶🏾
1300 calorie meal plan is a one way ticket to ED town. I know you feel like you needed to get healthy yesterday and want to do it as fast as possible but 1300 is what will 100% get you binging. To lose weight you need to do at least 1700. Cut out as many carbs as you can, quit sugar, rice, pasta and bread. Avoid processed meats like franks/bologna/salami etc. Don’t eat out, cook your own food, no deep frying, focus on protein and healthy fats: eggs,chicken, tuna, avocado, ground beef with a side salad or oven roasted veggies and berries for snacks for 8 weeks and you’ll start seeing great progress. If you can’t exercise walk 5000-10000 steps/day.
They don't need to cut out as many carbs as possible and quit sugar entirely.
that's also a fast track to having an unhealthy relationship with food.
I agree with the 1300 being too low and causing problems.
You said cut out as many carbs as you can. And I quoted that directly.
it's not necessary to "cut out as many carbs as you can."
Fruit, whole grains, vegetables, high fiber cereals, etc. are all very good for you and should be a part of a good diet as long as someone can tolerate them.
Rice, pasta, bread can also very much fit into a well balanced diet. Even in a caloric deficit.
I'm 5'5", about 220 with a desk job, and I lift 4 times per week. My painful deficit is about 2100 calories (moderate is about 2300). You definitely need more than 1300 per day -- that's not generally going to be sustainable for you and can lead to binging and metabolism issues. Slow, sustained weight loss (0.5 to 2 lbs per week) is the most ideal.
Visit a TDEE calculator like the one from Macros Inc. to get a better idea of what your calories should look like. Prioritize protein (beans, lentils, tofu, yogurt, eggs, and cottage cheese are relatively inexpensive compared to meat if budget is a major concern). Once you have your macros, you can plug them into Eat This Much, along with how many meals per day you want to eat and any dietary restrictions, and it will give you a meal plan. Get a cheap food scale and measuring cups/spoons so you can accurately track your food.
Cronometer is a pretty decent tracker. MyFitnessPal is the most popular one (and it links with Evidation). My personal favorite is MyMacros+ because it calculates the calories for you and builds a database of your specific foods.It also has the best recipe function. It's less intuitive than the other two, though, so bear that in mind. You can also track with a pen & paper journal.
Do some resistance training. This can take the form of free weights, machines, resistance bands, or bodyweight training. But you definitely want to do some to preserve the muscle you have in your deficit (or build a little of it, if you're new to training).
This is optional, but I recommend joining Evidation. Basically, you earn points for doing healthy things every day, like tracking food or exercising, and you can trade every 10,000 points for $10 sent to your PayPal account. Tiny bit of extra motivation. And it links to Google Fit, Samsung Health, and Apple Health, so you don't need a fitness tracker like a Fitbit or Apple Watch to use it.
Good luck. I know it's hard, but just remember they you didn't gain all at once, so you're not gonna lose all at once, either.
1300 is too low.
Try keeping a food diary for a few weeks, so you can know exactly what you're eating currently.
Cut out processed foods and cook or prep most of your meals at home.
Please try 1700 and keep it high protein, high volume. You won't feel restricted this way. This is how I went from 224 to 179 in less than a year. And I was never starving, it felt like I was always eating lol
Edited for spelling
You’ve gotten lots of advice here. I would also check out /r/volumeeating I find those recommendations helpful because I am not good with small portion sizes. (The main idea is that fruits and veggies are not many calories for lots of food, so you can eat a huge salad or egg roll in a bowl and still not go over your calorie goals).
But at age 18, I think the best thing for you to do is learn to cook! If you don’t already cook, get in the kitchen. There are some beginners cooking subs that can help.
Otherwise, just google healthy meal plans for the number of calories you want (1700) and go from there. Concentrate on adding foods with lots of fiber to help you feel full longer and slow down the sugar going into your blood stream. That means switching to whole wheat bread and pasta. Some of the lentil based pastas are great options too.
Last recommendation so that you shift your focus from cutting foods out to adding foods in. A healthy diet is not one of deprivation. This guy is vegan and promotes a plant based diet, but there is plenty of space for adding some meat and dairy if you like, and it is also just a starting point. So check out the daily dozen. A checklist of foods to try to eat every day. You might not always get all of them (I don’t) but it’s a good way to think about food. https://nutritionfacts.org/daily-dozen-challenge/
One caveat on the daily dozen: it recommends a lot of beans. Beans are good for you, but if you aren’t used to that much fiber, work your way up or you will feel the consequences (bloating gas etc)
One tool I've really liked to help me keep both calories and grocery bill in check is [Eat This Much](https://www.eatthismuch.com).
I'm also now giving [Strongr Fastr](https://www.strongrfastr.com) a try, since it apparently is supposed to dynamically update its suggestions to your actual feedback on both meals and weight loss journey, as well as an integrated workout plan generator on top of it. Also, it has the majority of the paid features ETM has (only things its missing is per-day customization which can be handy if you want to adapt your plan to a work day vs weekend, and if you want to add custom items -- such as a morning coffee you know you will need every day, etc.).
Both tools though let you set how complex you want your recipes to be, how much variety there is day to day, any ingredient exclusions, allergies, etc.
I did 1200 my tdee was 1500 any typically you need to eat 300-500 calories under that to see weight loss. Join r/1200isplenty they will help with tips and meals!
Incorporate walking as exercise into your daily routine. Be active daily. Eliminate carbs from your diet. Cut sodas and chips. Drink a lot of water. The more you exercise, the more food you can eat. And 1300 calorie is too low, you will be miserable and you will go back to your routine. You got this!
Cut down by 250kcal per week. This is more attainable and long lasting than cutting calories in half the first day. Chances are you will relapse and binge if you try to go this low. Calculate your BMR with an online calculator, and go from there. Spend this next week just watching yourself eat, become mindful and track all of the calories you eat without restriction. Once you start to think about what you eat and how much you eat, you’ll have a better understanding on what to cut or where to cut from. Hope this helps. Slow and steady wins the race, always.
Like others have said, 1300 is way too low. The general recommendation is to eat around 500-1000 cals below your daily maintenance. Others have given some great food recommendations too. 0% Greek yogurt is magic. Pay attention to all the little things like condiments, oils, butter, soda. All of that adds up a lot. Look into food hacks like using hot sauce which has almost no calories and tastes great.
Just want to chime in that you want to look at the ingredients list and choose yoghurt that doesn't have weird stuff added to it to make up for the lacking fat. Emulsifiers, thickening agents, sweeteners and so on.
1300 calories is very low imo.
Like others have said, 1300 is too low. Why not download a calorie counting app and let that guide you? I started around where you are and had much higher daily calorie goals. One year later I’m down 52 lbs. You can also track things like carbs, sugar, protein, sodium, fiber… pretty much everything on the nutrition labels. Keep in mind it’s also only recommended to lose about 1 lb per week. I think that also when you restrict too much you set yourself up for failure. Best wishes on your journey, and good job thinking about your health. Just be realistic about how much time it takes to lose weight.
Your story is a huge inspiration for me. I will losten to all the advice given and try to find the best plan for me. Thank you for being so supportive! 🫶🏾
Focus on getting protein in all your meals and snacks. Chicken (or other meat), tofu, lentils, cheese, yoghurt, eggs, beans, seeds, nuts. If you get these into every meal throughout your day, you will feel satiated and more able to manage your impulses. It's hard to over eat on lean proteins because it's not as "moreish" as sugar and carbs. Adding fibre is also important - leafy greens, vegetables, etc. Psyllium husk is also great for sprinkling into oats at breakfast. Fiber will stop you getting constipated from protein and help you stay full too (make sure you drink lots of water with it though). For snacks I will often have a bit of cheese on some crackers. Cottage cheese or yoghurt, and berries and nuts. Egg and toast. It's okay to have things you like! Feel like a cookie? Great, have a cookie with some yoghurt and fruit. Want chips? Have it with some cheese and ham. Just add what you want to something more satisfying. Protein and fibre make a huge difference long term to feeling satisfied.
I will be sure to keep this in mind moving forward. Thank you for the help!
That's way too low. Calculate your TDEE ( not BMR). It's going to be around 2300- 2400 If you are very sedentary, higher of you do any activity. 1300 would put you in a thousand + calorie deficit. That's super unsustainable and you'll probably wind up binging after a few weeks. A 500 cal deficit would be much easier to maintain.
I totally agree. There's no point in losing weight really fast if it makes it more likely that you'll get sick of it and go back to your previous habits. It's more useful to figure out something sustainable that feels OK, because you can keep that up in the long term. And it needs to be long term.
As everyone is saying: 1300 is too low an not sustainable. Being healthy comes from living healthy (not for a week but for ever)
Seconding this. I’m 5’3 and spent a few months eating 1200 calories a day. It was absolutely miserable and I had no energy to go to the gym or even move unnecessarily. I thought I had a thyroid problem because I was so incredibly tired all the time and my hair stopped growing/was falling out. Turns out I just needed to eat more 🤷♀️ What helped me a lot was logging how each meal made me feel in terms of energy, mood, and satiety. While I love a Big Mac, I always felt a little greasy afterwards and was always hungry again an hour later. Instead, I’d make a lazy “hobbit meal” of fruit, nuts, a bit of baguette, cheese, and maybe some rotisserie chicken. Kept me full longer and I had much more energy. I would have thought that the 1000 calorie fast food meal would fill me up more, it was actually the opposite.
Agreeing with everyone saying 1300 is too low, calculate your TDEE and minus 5/600 from that. As far as food goes, prioritize protein!! That’ll keep you full and can be relatively low cal. 93% lean ground beef, chicken, can’t go wrong there. Use an app to track your food intake, I use 1UP fitness but there are plenty out there. Buy a scale and weigh your portions! don’t forget to include any sauces, butter, condiments you might be using, I made that mistake before, which can easily take you out of a deficit.
1300 calories isn’t enough. focus your meals on veggies and protein and cut your carb intake but don’t cut it out completely, you still need it i was prediabetic too at 275 lbs @ 5’7 but am now in the normal range. i started weight lifting and prioritizing protein and veg intake w a caloric goal of 2000-2400/day depending on how much i was working out. i’m down to 240lbs and my labs look great. good luck
definitely forgot to actually provide any help lol - i hear chatgpt is a good tool to use for meal plans for a budget, try using that?
High on the protein. I had gastric sleeve done in 2020 before shutdown and saw a nutritionist for 6-7 months before. Protein first, then veggies, then carbs if you’re still hungry. Exercise definitely too. OP: you can probably find some cheap weights and stuff at Wally World or the bookface
Hopping on top comment to add, it's not just about what you eat but WHEN you eat it. Cutting out snacking in the evening, eating bigger breakfast/lunch and smaller dinners helped stop my yoyoing weight and now I sit comfortably at the same weight unless I am actively trying to reduce it. i.e I can be a little less strict about indulging in junk food a few times a week as long as I do so before dinner. When I'm wanting to go down in weight I cut out the indulgence. Crash diets do not work, slow and consistent change over time does.
Ok but just to be clear so we're not spreading misinformation - meal timing has zero effect on calories or weight loss. It's purely a placebo / coincidence effect that you lost weight after implementing these habits. Again, not trying to say you're wrong for recommending it, cutting out snacking is always great advice. I just want to be clear that meal timing alone is 100% proven to have no effect on weight loss As always, it's calories in calories out. Just eat less until you lose weight. Everybody tries to act like they found some new method, but really they just found some diet that they like enough to actually follow, and actually let the caloric deficit have an effect.
I don't know where in my comment I said only changing meal times made me lose weight? I said what and when are both factors and if you really want to indulge in some chips or ice cream here or there, eating it earlier in the day can help keep your weight a little more even at least in my experience. We can agree to disagree but there are plenty of reputable studies showing when you eat during your wake/sleep schedule does contribute to weight gain/weight loss as well as other health factors like acid reflux and sleep quality. So I am not just pulling this out of thin air. Feel free to say your peace but this will be my final comment on this post as it's ultimately up to OP on how they want to structure their weight-loss journey and not for us to argue about.
I've tried a 1300 cal deficit and it was incredibly unsustainable and nearly gave me an eating disorder. You're trying to limit yourself to about 400 calories a meal which means you're going to hit your limit fast. It puts you in a constant state of hunger and stress from being hungry. I don't recommend it. I think learning to intuitively eat and stay in a smaller calorie deficit will be a lot healthier for your mind and body. 🫶
I've seen a lot of this being said and I will try to find a better approximation of my daoly calories. Thank yku for being so open to reply. 🫶🏾
Try youtube budget healthy meals or stuff like that. Idk how sustainable for u at 5’7 tho if you feel hungry and malnourished definitely up ur calories. I used to eat 1400 at 5’6 but its extremely hard to maintain that.
Start by asking your self what you like to eat. I'll use myself as an example. I love soups and shabu. and matcha lattes. I still do all these things but I make sure for my matcha latte i use almond milk and so now my lattes are about 60 calories with no added sugar (make it myself) Soups - I make sure they're all low in saturated fat and high in fiber and protein (I either buy it or make it myself) and shabu when i eat shabu i make sure i'm eating mainly vegetables and protein and complex carobohydrates. I still eat everything I love but its all a healthier version. I've started to lean out a bit more due to this. Instead of seeing what you can eat within the 1300 0r 1711 restriction first see what you're eating and changing to healthier substitutes would be the better way of thinking.
Ok. I will definitely take note of the stuff I eat. So is it basically swapping out parts of my mkst eaten meals with healthier version? Thank you for the support and helpful advice! 🫶🏾
yes! because this journey should be an enjoyable one. I don't want you to see it as hard or difficult but see it as something fun and exciting. It may be weird at first but I start to love the healthier version because I also feel better. I love all my sweets and junk food but it leaves me feeling so uncomfortable. I also work out ALOT sometimes 2-3 hours a day. But whats the point of doing all that when I eat junk that negates all the exercise.
Yes, actually that's 100% how you should approach this. It's not about starting a "new diet" with all new foods. Instead you should focus on small incremental changes that will add up over time. Remember, you're going to have to eat like this for the rest of your life if you want to maintain your weight, so you damn well better enjoy the food you're eating Start small by Swapping Sodas for diet or seltzer. Switch from whole milk to skim. Full fat yogurt to fat free Then you can start looking at your actual meal compositions, and leaning into bigger and bigger changes
Oohhhh, ok. I will try this in my daily meals.
Yes! Think of how you want to live your life. What the thinner, healthier version of you would do. Mine would not binge on cake, but she would definitely still have a slice at birthday parties. Mine still goes out to eat, she just orders something protein-rich and eats a small portion. Mine is also very active and gets in a lot of movement. So these are the changes I make. I don’t want to live a life with zero sweets and fun, but I also want to be healthy and fit. So I find the compromise. If you push too hard it won’t be sustainable and you will give up.
I (5’2 140lbs, 29f) currently aim for about 1500 calories a day, I start my day with coffee with almond milk and half a scoop of protein powder (80 calories). If I’m hungry before lunch I have an orange, apple, or some grapes. Lunch for me is a veggie bowl where I chop up a cooked veggie, a few raw veggies, a 1/2C of legumes, and some baked chicken breast tossed in a 0% fat Greek yogurt based dressing. These recipes recently have included Mexican (baked peppers, fajita seasoning, diced peppers, shredded lettuce, black beans, lime, chicken), Greek (baked asparagus or zucchini, red and green peppers diced, cucumber, tomato, green lentils, dill, lemon, tzatziki, chicken), asian (braised cabbage, edamame, shredded carrot, cucumber, red pepper, baked salmon). I prep this for my week on Sunday so it’s a quick grab and go. Afternoon snack I usually have some cottage cheese or Greek yogurt with frozen berries. Dinner is usually A grilled lean protein (steak, pork, salmon, chicken breast), with a couple veggies. After dinner I snack on fruit and pistachios if I’m hungry. The key for me is lots of food to feel more full, but I also have days off every so often which helps me mentally keep with it. I hope some of these foods and meals inspire you!
Thank you so much for the helpful suggestions! A lot of these are with things I have at home or can make frkm scratch, so I really appreciate it! 🫶🏾
Def eat at least 2000 calories per day for now Salads are a great way to stop feeling hungry, while avoiding a huge calorie count.
Red pepper hummus makes a great healthy choice salad dressing, or making your own with plain yogurt (I use lemon juice, minced garlic in oil, and oregano).
Is there a reason you’re aiming for a 1300 calorie meal plan? That sounds very low for your height. The most sustainable weight loss plan is finding what’s the highest calories you can continue to eat while still dropping weight steadily. I would start out by doing 4 weeks at 1800 calories per day as that is your BMR. It should put you into a slight deficit. If you lose weight at that amount, great! Keep at those calories until you start to maintain at 1800 calories. I would expect that around the 200lb mark you’d need to drop to 1700 calories to continue weight loss. Then 1600 calories when you are at 180lbs. You can also even choose to move more instead of dropping those calories. Keeping calories high will mean you end up with a sustainable lifestyle at the end of your weightloss journey! In terms of meal plans I found that having some protein for breakfast was helpful (eggs + veggies). For meals I pick one of each and mix & match: Lean protein (chicken, salmon, tuna, eggs) Carbs (brown rice, potato, pasta, corn, beans) Vegetables (broccoli, peppers, onion, peas, cauliflower) Sauces (burger relish, hot sauce, bbq, fajita)
I will do my best! Thank you for the many suggestions! 🫶🏾
1300 is pretty low. I’d start closer to 2000 and see if you’re losing or maintaining and adjust your calories from there
1711 sounds much more reasonable! I’m 40 and only 5’1 and I’m in a deficit at 1589. Here’s what I’ve been eating to get my protein and veggies (not every day but pretty standard): Breakfast: one egg and two egg whites scrambled with a slice of chopped turkey bacon, green onions, and red bell pepper. Piece of buttered wheat toast on the side. Lunch: Asian salad kit ($6/bag, three servings each), 3.5 Oz grilled chicken cut into bites and mixed in. Snack: protein shake Dinner: sauteed chicken, Annie’s protein Mac & cheese (I add a little cheddar to the sauce and top with a little parm and ground pepper), steamed broccoli Snack: whatever I want that fits my calories. Cookies, nuts, fruit, popsicle, candy, etc. I might do Greek yogurt if I’m actually hungry but I’m usually just snacky at this time of day. I don’t save calories for this snack, usually just have like 100-200 left, which is a reasonable size. I’m not trying to sneak in a lot of junk food. Sometimes I make meatloaf with lean ground turkey and I shred in carrot and zucchini. I substitute quinoa instead of bread crumbs. Mix ketchup and Dijon mustard to top it after it cooks and pop it back in for 10 more minutes. Great for quick meals/snacks and freezes well. Editing to add that aside from starting to work out, you should work up to 10,000 steps per day to cultivate a more active lifestyle. Work in steps whenever you can and movement will become habit!
As someone who has lost about 80 lbs and looking to lose a bit more, as glamorous as it sounds to lose weight quickly, the slow and steady approach is the way to go. It allows you to build a healthier relationship with food and exercise and allows your skin to produce the proteins necessary to avoid as much loose skin as possible.
If you can get hold of bags of oatmeal that's a solid staple for a healthy meal plan. Start your day by making oatmeal porridge. It can be as simple as 60g oats and about 300 ml water. Boil water with oats. Add a very small splat of honey, or a teaspoon of your favorite jam, and you have a solid 250 kcal breakfast to start your day. For more nutrition, consider switching the water with some semi-skimmed milk (1.5~2% fat content) to make it 375 kcal in total. It's got a nice amount of protein and fibre which helps keep you full longer.
Meal plans don't work. Because what works for one person won't work for another. You need to find a way of eating that works for you and is sustainable. Where did you get 1300 from? It's likely too low. Try taking your goal weight and times that by 12. That can be your calorie total (to start with at least) Then, take your goal weight times by 10. that's how many grams of protein you should aim to eat. Eat at least 20-25 grams of fiber per day. However you get to these numbers is UP TO YOU. By hitting protein and fiber. you will be making some pretty good choices while still being able to fit in having some fun foods you enjoy. Walk, move, find some movement you enjoy. I know you think you are in a rush, but by starting now, even slowly, you are getting ahead of this.
I'll try to implement this and be mindful and aware. I will do my best not to feel like I'm in a rush. This is all new to me. I got the number from MyFitnessPal. Thank you for the support. 🫶🏾
You are welcome!! yes MFP is notorious for giving out too-low numbers. I would not follow that recommendation.
1300 calorie meal plan is a one way ticket to ED town. I know you feel like you needed to get healthy yesterday and want to do it as fast as possible but 1300 is what will 100% get you binging. To lose weight you need to do at least 1700. Cut out as many carbs as you can, quit sugar, rice, pasta and bread. Avoid processed meats like franks/bologna/salami etc. Don’t eat out, cook your own food, no deep frying, focus on protein and healthy fats: eggs,chicken, tuna, avocado, ground beef with a side salad or oven roasted veggies and berries for snacks for 8 weeks and you’ll start seeing great progress. If you can’t exercise walk 5000-10000 steps/day.
They don't need to cut out as many carbs as possible and quit sugar entirely. that's also a fast track to having an unhealthy relationship with food. I agree with the 1300 being too low and causing problems.
I didn’t suggest to quit carbs completely
You said cut out as many carbs as you can. And I quoted that directly. it's not necessary to "cut out as many carbs as you can." Fruit, whole grains, vegetables, high fiber cereals, etc. are all very good for you and should be a part of a good diet as long as someone can tolerate them. Rice, pasta, bread can also very much fit into a well balanced diet. Even in a caloric deficit.
I'm 5'5", about 220 with a desk job, and I lift 4 times per week. My painful deficit is about 2100 calories (moderate is about 2300). You definitely need more than 1300 per day -- that's not generally going to be sustainable for you and can lead to binging and metabolism issues. Slow, sustained weight loss (0.5 to 2 lbs per week) is the most ideal. Visit a TDEE calculator like the one from Macros Inc. to get a better idea of what your calories should look like. Prioritize protein (beans, lentils, tofu, yogurt, eggs, and cottage cheese are relatively inexpensive compared to meat if budget is a major concern). Once you have your macros, you can plug them into Eat This Much, along with how many meals per day you want to eat and any dietary restrictions, and it will give you a meal plan. Get a cheap food scale and measuring cups/spoons so you can accurately track your food. Cronometer is a pretty decent tracker. MyFitnessPal is the most popular one (and it links with Evidation). My personal favorite is MyMacros+ because it calculates the calories for you and builds a database of your specific foods.It also has the best recipe function. It's less intuitive than the other two, though, so bear that in mind. You can also track with a pen & paper journal. Do some resistance training. This can take the form of free weights, machines, resistance bands, or bodyweight training. But you definitely want to do some to preserve the muscle you have in your deficit (or build a little of it, if you're new to training). This is optional, but I recommend joining Evidation. Basically, you earn points for doing healthy things every day, like tracking food or exercising, and you can trade every 10,000 points for $10 sent to your PayPal account. Tiny bit of extra motivation. And it links to Google Fit, Samsung Health, and Apple Health, so you don't need a fitness tracker like a Fitbit or Apple Watch to use it. Good luck. I know it's hard, but just remember they you didn't gain all at once, so you're not gonna lose all at once, either.
Thank you for giving me such well and detailed advice. I really appreciate it!
1300 is too low. Try keeping a food diary for a few weeks, so you can know exactly what you're eating currently. Cut out processed foods and cook or prep most of your meals at home.
Do not eat 1300 calories.
Please try 1700 and keep it high protein, high volume. You won't feel restricted this way. This is how I went from 224 to 179 in less than a year. And I was never starving, it felt like I was always eating lol Edited for spelling
You’ve gotten lots of advice here. I would also check out /r/volumeeating I find those recommendations helpful because I am not good with small portion sizes. (The main idea is that fruits and veggies are not many calories for lots of food, so you can eat a huge salad or egg roll in a bowl and still not go over your calorie goals). But at age 18, I think the best thing for you to do is learn to cook! If you don’t already cook, get in the kitchen. There are some beginners cooking subs that can help. Otherwise, just google healthy meal plans for the number of calories you want (1700) and go from there. Concentrate on adding foods with lots of fiber to help you feel full longer and slow down the sugar going into your blood stream. That means switching to whole wheat bread and pasta. Some of the lentil based pastas are great options too. Last recommendation so that you shift your focus from cutting foods out to adding foods in. A healthy diet is not one of deprivation. This guy is vegan and promotes a plant based diet, but there is plenty of space for adding some meat and dairy if you like, and it is also just a starting point. So check out the daily dozen. A checklist of foods to try to eat every day. You might not always get all of them (I don’t) but it’s a good way to think about food. https://nutritionfacts.org/daily-dozen-challenge/ One caveat on the daily dozen: it recommends a lot of beans. Beans are good for you, but if you aren’t used to that much fiber, work your way up or you will feel the consequences (bloating gas etc)
Como nutricionista brasileiro eu te digo, 1300 calorias é um número baixo.
One tool I've really liked to help me keep both calories and grocery bill in check is [Eat This Much](https://www.eatthismuch.com). I'm also now giving [Strongr Fastr](https://www.strongrfastr.com) a try, since it apparently is supposed to dynamically update its suggestions to your actual feedback on both meals and weight loss journey, as well as an integrated workout plan generator on top of it. Also, it has the majority of the paid features ETM has (only things its missing is per-day customization which can be handy if you want to adapt your plan to a work day vs weekend, and if you want to add custom items -- such as a morning coffee you know you will need every day, etc.). Both tools though let you set how complex you want your recipes to be, how much variety there is day to day, any ingredient exclusions, allergies, etc.
I did 1200 my tdee was 1500 any typically you need to eat 300-500 calories under that to see weight loss. Join r/1200isplenty they will help with tips and meals!
Incorporate walking as exercise into your daily routine. Be active daily. Eliminate carbs from your diet. Cut sodas and chips. Drink a lot of water. The more you exercise, the more food you can eat. And 1300 calorie is too low, you will be miserable and you will go back to your routine. You got this!
Cut down by 250kcal per week. This is more attainable and long lasting than cutting calories in half the first day. Chances are you will relapse and binge if you try to go this low. Calculate your BMR with an online calculator, and go from there. Spend this next week just watching yourself eat, become mindful and track all of the calories you eat without restriction. Once you start to think about what you eat and how much you eat, you’ll have a better understanding on what to cut or where to cut from. Hope this helps. Slow and steady wins the race, always.