Working out my calorie intake needs for the long term - so low!

[Sydney Susan 333]

I'm starting to work out why I had trouble losing weight in the past. I'm wondering if - like me - others have been shocked at how low they need to keep their calorie intake over the long term.

After being sleeved at the end of April I pretty quickly lost 20kg, being a tad less than 20% of my starting weight. I "only" had a BMI of 36 to start with, but loads of co-morbidities and ongoing sleep problems. It's now 29.

I'm 52 and have been gaining weight steadily since I had major surgery for cancer at 46 that also put me into menopause - around 5kg per year. With nearly every older relative I ever had dying at 59 from cancer or heart disease, and my health deteriorating every year, my doctor and I agreed it was time for drastic action.

Like most people I started out able to eat very little, worked up to 500 cal/day and then 800. All good for 2 months, with only dog walking as exercise, although as joint pain eased up that's been getting more and more vigorous. Around 6 weeks ago I stopped losing and after a couple of weeks of diligent food and exercise recording I realise I'm eating around 1000 calories per day - still less than half of the "average daily intake", so as an Amazonian-built lass I thought low enough to ensure a regular weight loss.... Yet it just wasn't happening.

After discussions with dietician and doctor over the past couple of days it now seems likely that my maintenance intake is a mere 1000 cal per day, with weight loss intake needing to be in the 500-800 range. This is so far below what I'd considered a "normal" intake that I'd assumed I shouldn't stay on such a low calorie diet long term - but both the dr and dietician said "get used to it". This is apparently my reality.

I've had thyroid and other autoimmune system problems my entire adult life, but these are monitored and medicated, so probably not having a huge impact.

Thank heavens for the sleeve, because there's no way I could be satisfied eating so little without it - I was always ravenous before.

The next time someone tells me fat people just need to "exercise a bit of self control" I'm going to do my nut. I'd like to see the majority of people survive on 800 calories - happily - long term.

On the up side, come the next famine I will be laughing!!!!

[DeniseM 238]

I know that I feel the best when I am between 800 and 1000 calories. I plan my meals so that I eat at least 800 per day because that is what I need to have energy to function and feel good. Less than that and I have low energy, trouble concentrating at work, and can barely finish my workouts. I have decided to just listen to my body and so far I have been really happy with my progress. I got off track this past week after having gallbladder surgery and my calories and Protein were both really low, and I am feeling it now, but I know it is just temporary and by next week I should be feeling good again.

[karritous 17]

I've been trying to figure this out too. Iost 28 lbs in 2 months , the mark I am at now. Went from 500 to 700 calories about 3 wks ago. It is hard to get the 80-100 G Protein in with real food as they require and 700 calories. When can I go up to 1000? I promise to keep the carbs and fat low.

Please advise. Thanks

[DeniseM 238]

When I started working out with my trainer at 4 weeks was when I started upping my calories- I could not even do an hour workout I was so weak. I was at 500 calories at that point. As soon as I upped my calories to 800 I noticed an immediate difference in my energy and I was able to finish my workout. I plan my meals very carefully so that I get in 800 calories and at least 80 grams of Protein, and I try to get it all from real food not Protein Shakes. I usually have no problems, and occasionally my calories have been close to 1000 if I have a snack, but I don't do that often.

[takingbackcontrol 137]

Denise can you share your usual diet?

I'm struggling with this too, at 9 weeks. My nut says to stay under 900 cal a day and I find it hard to do, I'm hungry again. What is or all calories at 9 weeks?

[takingbackcontrol 137]

800 calories and 80 grams of Protein without shakes? That's what I need to do, please share your usual daily diet Denise, thanks!!

[DeniseM 238]

Basically I plan each meal to be 200 calories and 20 grams of Protein, and I eat four times a day. I make myself a Breakfast casserole with eggs, turkey sausage and black Beans, for lunch I eat turkey chili (homemade), for dinner I eat chicken (usually Rotisserie chicken from Boston Market) and a few bites of veggies, and for my fourth meal I made myself some chicken, kale, and sweet potato patties that I eat with some guacamole. I try to follow a Paleo diet and avoid dairy and gluten. I eat the same thing most days, so it is easy to plan my meals. Occasionally I get bored and switch it up- today we had dinner at Joe's Crab Shack and I ate about 6 ounces of crab legs and a few bites of corn (yum!). I also throw in some black beans in my breakfast casserole and chili so I have some carbs because when I found I feel better with carbs- I cannot do a no carb or low carb diet- it makes me cranky and unable to concentrate at work, and gives me mad food cravings.

[lsereno 2,525]

1% Fat Cottage Cheese: 1/2 cup has 81 calories and 14 grams of Protein

Fage 0 Greek Yogurt: 1/2 cup has 65 calories and 12 grams Protein

98% Fat Free Ham Lunchmeat (costco brand): 25 calories per ounce and 5 grams of protein

Most cooked chicken breast meat: 46 calories and 9 grams of protein per ounce

Dungeness Crabmeat: 30 calories and 6 grams of protein per ounce

Cooked Shrimp: 25 calories and 5 grams of protein per ounce

Dennison's 98% Fat Free Chili (now marketed as Fat Free Chili): 1/2 cup has 105 calories and 10 grams of protein

Anderson Split Pea Soup with Bacon: 1/2 cup has 70 calories and 5 grams of protein

Frigo Lowfat string cheese: 50 calories and 7 grams of protein

eggs ( I don't like eggs but I can't leave them out of this list!): 80 calories and 6 grams of protein

So....

Breakfast: 1/2 cup 1% Fat Cottage cheese, 1/2 medium peach - 111 calories and 14 grams of protein

Snack: Skim Milk Latte - 90 calories, 9 grams of protein

Lunch: 3 oz. lowfat ham, slice of whole wheat bread, 1/2 cup cherry tomatoes - 160 calories, 15 grams of protein

Snack: Lowfat string cheese and 1/2 oz. Special K crackers- 110 calories, 7 grams of protein

Dinner: 3 oz. chicken breast, 1/3 c. sweet potato, 1/2 wilted spinach - 200 calories, 27 grams of protein

Snack: 1/2 cup Fage 0 , 1/3 cup blueberries, Splenda - 95 calories and 12 grams of protein

Count for day: 84 grams of protein, 766 calories

[gamergirl 4,610]

Susan what are your stats? I'm wondering how little you weigh that your weight loss goal has to be between 500-800 calories. That sounds like hardly anything and is a bit worrying for long-term goals.

[takingbackcontrol 137]

Thanks for the examples, lynda and Denise!

[Sydney Susan 333]

Susan what are your stats? I'm wondering how little you weigh that your weight loss goal has to be between 500-800 calories. That sounds like hardly anything and is a bit worrying for long-term goals.

I'm 5 foot 7 and currently weigh 84kg, aiming for 72kg which is a BMI of 24. I started at just short of 104kg (BMI of 36). I walk the dogs for around 40 mins a day, plus do housework and gardening, but mostly studying - so nothing too extreme in the exercise department.

I was quite shocked I must admit. I had thought I'd continue to lose weight on 1000 cal but after 6 stationary weeks it seems not. Neither the dietician nor the doctor seemed surprised by this, so I'm assuming it is not uncommon.

[gamergirl 4,610]

I'm 5 foot 7 and currently weigh 84kg' date=' aiming for 72kg which is a BMI of 24. I started at just short of 104kg (BMI of 36). I walk the dogs for around 40 mins a day, plus do housework and gardening, but mostly studying - so nothing too extreme in the exercise department.

I was quite shocked I must admit. I had thought I'd continue to lose weight on 1000 cal but after 6 stationary weeks it seems not. Neither the dietician nor the doctor seemed surprised by this, so I'm assuming it is not uncommon.[/quote']

Ugh. That's definitely a mind shift for me as well, and quite a sad one. Glad you posted! I can now start to wrap my head around it.

[Chantel 67]

Thank you for this post. I've been wondering about this...