1200 Calorie Diet Plan
[For lots of information about the ins and outs of following a low calorie diet see: 1200 calorie diet]
I created this plan to help you lose weight with a balanced and healthy diet. Achieving nutritional balance when eating only 1200 calories a day can be very difficult. I also planned the diet to allow for a significant amount of dietary fiber to help fill you up and keep you satisfied till your next snack or meal.
If you eat lots of high fiber, low calorie foods, such as fruits and vegetables that also have a high water content, you will find that you can eat a greater volume of food. Eating a greater amount (volume) of food seems to be more satisfying for most people than eating a smaller amount of energy dense (high calorie) foods.
Do keep track of your calories. This plan is just a guideline. The actual calories in each of the food choices can vary considerably. I recommend and use My Food Diary. You can read my review here.
I’ve included links to the most recent 1200 calorie diet sample menus that I’ve posted, at the end of the page. To determine whether or not a 1200 calorie diet is appropriate for you, read my article on getting started with a 1200 calorie diet. For more information about how to be successful with weight loss on a 1200 calorie diet I encourage you to see my list of articles, tips, and more on following a 1200 calorie diet
Please Note: This diet is a guideline for education only. You are responsible for checking with your family physician when going on a low calorie diet. Also, this plan was not designed for diabetics. It may or may not be appropriate for diabetes.
1200 Calorie Diet Plan for Women
Servings/day
Fruit (2-3 svgs) Choose from:
4 oz. juice (1/2 cup)
1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)
1 whole medium piece of fruit
1/4 cup dried fruit
Vegetables (2-3 svgs) Choose from:
4-6 oz. juice (1/2 – 3/4 cup)
1/2 cup fresh non-leafy vegetables
1/2 cup cooked vegetables
1 cup fresh leafy greens
NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day
Whole grain breads and cereals (preferred) (3-4 svgs) Choose from:
1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)
1 slice high fiber bread with at least 2 grams of fiber
about 1/2 cup whole grain crackers (less than 100 calories with 2+ grams fiber)
1/2 cup cooked whole grain (brown rice, pasta, cereal)
1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)
Refined grain breads and cereals such as white bread (Try to avoid on a 1200 calorie diet. Eat only when whole grain choices are not available.)
Lean meat, fish, poultry, eggs, or beans (1-2 svgs)
Choose from:
2 oz. lean meat, fish, or poultry
1/2 cup cooked dried beans (legumes)
1 egg
1 Tbsp. peanut butter or other nut butter
Low fat and nonfat dairy (2 svgs) Choose from:
1 cup skim milk or 1% milk
1/2 cup 1% cottage cheese
1-2 oz. light cheese
1 cup low fat yogurt
Fats (1-4 svgs) Choose from:
1 tsp. healthy oil (such as olive oil or canola) or soft margarine
1 tsp. regular mayonnaise
1 Tbsp. low-fat mayonnaise
1 Tbsp. regular salad dressing
2 Tbsp. light salad dressing
Nuts and Seeds (A healthy choice but high in calories eat only on occasion.) Choose from:
1/2 oz. nuts
1 Tbsp. seeds
Sweets/other (1-2 svgs) Choose from:
1 tsp. maple syrup, sugar, jelly, or jam
1 gingersnap
1 vanilla wafer
___________________________________
Diet Plan by Lori Pirog, M.S. 2007-2011
For 7 Day Diet Sample Menus (week long menu plans) see: 1200 calorie diet
When I have the time, I am happy to provide you with suggestions to improve your chances for healthy long term weight loss success. However, the information I provide is for educational purposes only and does not constitute medical advice. You are responsible for keeping your medical doctor informed about your health and consulting with him or her about your weight loss decisions.
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Hello,
I am 23 yrs old and weigh 165 lbs i am 5’9′ and have always been much smaller around 135-145 never 165 and am recently engaged and am really looking forward to get back into shape. I have always been the envy of all my friends since I could always eat whatever I wanted and at anytime even lots of junk food and never gained any weight whats so ever till like a year ago or so. I am interested in this program I am going to go shopping today for all of the necessary foods. I am excited and hope that I will have as much success as all of the other ladies on this site. I hope this will help my body’s metabolism go back to what it once was. I want to do the 1200 program what do you think?
Any advice would be very much apprecited. Thanks sooo much.
Hi Emma,
It’s good to see your enthusiasm for getting started on your weight loss journey! Given your height and current age and weight, your BMR seems to be about 1580. I would suggest that you not go lower than 1500 calories a day as you begin your diet.
The best way to enhance your metabolism is to do exercise. To read more about your metabolism and how it works you may want to read Increase Your Metabolism
If you do include formal exercise in your weight loss plan then you will want to add some additional calories to cover the energy cost of the exercise. You will still lose weight but you will be more likely to retain and possibly build a little more muscle which will help with improving your metabolism in the long run.
Oh one more thing, I strongly encourage you to think in terms of eating as healthy as you can for the rest of your life if you want to avoid weight problems. Your ability to burn off just about anything you might eat regardless of how good it might be for you is probably not going to return. Sorry!
Hope this helps.
Wishing you the best,
Lori
Hi Lori,
I’m looking for a healthy way to lose weight and I ran across this site. I want to lose 200-250lbs. I’m looking for a 1500 cal diet plan. Do you think that’s sufficient? I know it may be rough in the beginning but I know I can adjust to it in do time. Whatever advice you can give is greatly appreciated.
Dee
Hi Dee,
I need to know your height, age, and current weight to give you an idea of what MIGHT be an appropriate caloric intake for you.
Lori
I started out at 178 in April and now weigh 156.5. My age is 70 plus and I’m 5’3″. I have been seriously watching calories and proper food intake. After seeing your 1200 per day plan, I find I am about 1200-1500 calories per day and eat most of what you suggest. Do you feel that I am in the correct calorie range? I feel good, but cannot exercise or walk a lot due to back problems.
Please reply.
Lois
Hi Lois,
Yes, you do seem to be in the right caloric range based on my rough estimate. I would say 1300-1500 would be best. However, I am wondering how your doctor feels about your weight loss. Is this something he or she is recommending for you? The reason I ask is that it seems that weight is not necessarily an issue the older we get unless there are specific medical reasons for weight loss.
I know all too well as women, we care about our looks no matter what our age (I’m getting older myself) and there’s nothing wrong with that! You say you are eating a healthy well-balanced diet so that’s good. I think the bigger concern is when we don’t get the nutrients we need by dieting. It’s hard on anyone but especially those of us in the “senior” range.
Either way, do keep your doctor informed.
Best wishes,
Lori
My doctor is aware of my weight loss and is happy about it. I make sure that I get dairy, protein, carbs etc plus lots of fruit and vegetables every day (also 6-8 glasses of water). I really enjoy what I’ve been eating! There’s plenty of variety, too. Right now, I weigh 155, so a few more lbs and I’ll try to ‘maintain’.
Do you have any more advice for me?
Thanks,
Lois
Hi Lois,
It’s good to hear back from you. I’m so pleased you continue to do well with your weight loss and that your doctor is happy too. Maybe you would be willing sometime to share some of your strategies with respect to what you eat and when? I’ll bet there are LOTS of other women who would enjoy hearing from the success of someone else and not just from me!
With respect to more advice I guess the only thing I might add is asking whether or not it would be physically possible for you to do any form of seated exercise? I know you mentioned that you have back problems and cannot walk. How much does your back limit you from using your arms? Could you do arm stretches and possibly some form of light weight lifting? Even lifting an unopened can of soup (one in each hand) might be a way to get a little bit of exercise. Just a thought.
You are clearly doing well with weight loss! If you want to share more about your diet then I would be happy to give you more suggestions.
Best wishes,
Lori
So I started my diet when I weighed about 177lbs. I was on the 1000 calorie diet for a month and a half and managed to get down to 165lbs; however, my body went into starvation mode which caused me to gain weight. So by then, I weighed 170 lbs and in response, I increased my caloric intake to 1200 cal/day. I managed to get down to 154lbs in another two months. Lately, I have been drinking plenty of water, taking multivitamins, eating healthy, going for brisk walks on the weekends, playing on a Varsity tennis league 4 times a week 2 hrs/day. I weighed myself recently one evening after practice and realized I weighed 165 lbs. I’m not sure how I could have gained about 10lbs within 1 week. Possibly muscle…or my body has entered starvation mode again? I’m not sure.
Please respond,
Crystal
P.s. I am 16 years old and 5′ tall.
Hi Crystal,
Although I can’t know for sure, there are several things that I believe are influencing what is happening with your weight.
1. Most important of all is that you need to eat more food! You are young and active and as such should have a healthy metabolic rate. Yes, 1000 calories was not enough for you but 1200 is not enough either! You should be eating a minimum of 1600 calories a day and more on the days you do intensive exercise such as the 2 hours of Varsity Tennis. Give your body what it needs and it may stop holding on to excess weight.
2. I’m glad to hear you are eating healthy and drinking plenty of water. Without knowing more about the specifics of your diet it is difficult to say how you might improve. Everyone can improve. There may be something about your diet that is causing problems.
3. If you increase your caloric intake and do your very best with getting a healthy balance of food (see my 1500 calorie diet plan) and the weight still will not budge then it may be time to consult with your doctor. (Always keep your doctor informed about your diet and weight management challenges.) It is possible you may fare better with a lower carb intake or you might have a hormonal imbalance.
The recent weight shift you mentioned is likely due to changes in your body water weight. Shifts in body water are perfectly normal and yes, can vary by a LOT within a week and even within a day. Most people weigh more in the afternoon and evening. And you could weigh more after exercising if you have been rehydrating yourself as you SHOULD. Get in the habit of weighing yourself at a consistent time and in a consistent manner. I find the morning works best but do what works for you.
Take care of your body,
Best wishes,
Lori
Thank you very much for your response! I agree that most likely I am not eating enough, but all that changes now!
But again, thank you. This was incredibly helpful and I actually have an appointment with my doctor in a month, so I’ll be sure to discuss the progress of my diet with her!
Best,
Crystal
I am 22 almost 23 and have been gaining weight like wild fire. So I started my diet on the 13th and have lost 2lbs already. I weigh 120 and am 4’11″. I am trying to get back down to 100lbs. I have been doing the 1200 calorie diet and was wondering if this is a good plan and healthy. I eat very healthy and make sure I get all of the vitamins and fat needed. I do run 3 times a week, however, I try to increase my caloric intake on those days.
Hi Alex,
Tell me why you think you’ve been gaining weight so quickly. Has your diet changed radically? Are you doing less exercise than you used to do?
It’s good to know you are doing your best to eat a healthy diet. Congratulations on getting off to a good start. 1200 calories is a bit on the low side for you. Your BMR seems to be closer to 1340 so I would suggest you take in an extra 150 calories or so on a daily basis (not counting the additional calories you should continue to add for exercise). This may help you to keep your metabolism running smoothly and your weight loss on track.
Good luck,
Lori
Hi Lori I’m Zoe, I started my 1200 cal plan about 2 weeks ago I lost 4 pounds I started weighing 181 now I weigh 177 I want to lose 50 pounds in 4 months what do you think my diet plan should be?
Hi Zoe,
I’d like to help you out but I will need more information to do that. I know your weight but I will also need to know your age and height. Even then, my suggestion for a caloric intake will only be an estimate but it can be far better than guessing! Your caloric needs for weight loss and maintenance are highly dependent on sex, age, height, and current weight. The estimation will also be based on the assumption that you are an average healthy person without any other health challenges such as hypothyroidism.
If you’d like to read more about metabolism and calorie needs you might want to read my article series on metabolism (click on the articles link on the top menu bar on each page. Scroll down toward closer to the bottom of the page.) These articles will help you to do the calculation on your own if you prefer.
Good luck,
Lori
Lori
Hi, My name is Jamy. I currently weight 182 pounds. I’m 5″5. I recently turned 30. I have three kids and I desperately need to loose weight. I want to weight no more than 145 pounds. I work in an office all day and I just recently starting walking in my 15 min. break at work. How many calories should I eat daily and what do you recommend to help me loose the weight in a healthy manner…
Hi Jamy,
I’d like to give you a full and carefully thought out response to your question. Today is a full day for me so be patient and I will get back with you as soon as I can.
Thanks!
Lori
Hi Jamy,
Working in an office environment all day and having responsibility for 3 children is quite a challenge! Do you get any time at all for yourself each week? If not, I’d strongly encourage you to find a way to carve out a little time for you.
Having a bit of time for yourself can go a long way toward giving you the determination you need to take care of yourself. In doing so, you will be giving your children a very positive message. We need to take appropriate care of ourselves to be better able to care for others. That means sometimes putting yourself FIRST not last because you matter!
I’d also encourage you to get your kids to support and encourage you on your weight loss journey. Kids want their parents to be healthy and happy.
You might begin by taking a look at what you eat as an individual and as a family. What can you do as a family to transition to a healthier lower calorie way of eating? If your kids are old enough, talk about what makes up a healthy diet. Work on incorporating more fruits, vegetables, whole grains, low fat milk products, nuts, seeds, and and lean meat into your diet.
My estimate of your basal metabolic rate is approximately 1600 calories so please eat at least that much each day. Do keep up the walking. Good for you! Every little bit helps.
If you approach healthy eating as an adventure and your kids are old enough to help out, then you can get them involved in helping to prepare simple meals such as chef salads, homemade pizza (with whole grain pita bread or English muffins), big pots of soup (make on the weekend and eat throughout the week), creative sandwiches with low calorie healthy ingredients, etc. There are dozens of different ways to keep meals easy yet healthy and tasty. I will be sharing more on this on my website over time.
Eating healthier will help you fill up on fewer calories but you still need to watch portion size. Contrary to what some people may think it is possible to overeat healthy foods just like anything else.
I know many people who have lost 30-40 pounds simply by eliminating desserts or sweetened beverages or eating too many snacks between meals. Try to assess where the extra calories have been coming from and cut back. My guess is that you could easily cut 250-300 calories each day and lose 30-40 pounds in a year’s time or so without hardly trying.
O.k. there are many more possibilities to finding a weight loss path that works for you. I hope one or more of these ideas will help you feel less hopeless and get you started.
You can do this for yourself and your kids! Be the best role model you can be and get healthier and happier in the process. I’m here to help.
Best wishes,
Lori
Hi I’m 27 and I just had my 2nd chid 6 mon
ths ago I was fine until I went back to myoffice job and I went from weighting 165 to 190. I’m 5’7 I try to find time to a least walk a mile twice week but that has slacked of but I’m realizing if I don’t take time for myself then I headed down a bad road. Both my parents past away 6 weeks apart of heart attacks at 49 and 52. Which plan is best
Hi Kelly,
My apologies for the delay in responding. I was out of town for a day.
I am so sorry to learn that your parents passed away at such young ages. You are so young to have 2 children, a full time job, and no parents for support! Do you have other relatives or friends to give you some support? I would strongly encourage you to find the support you need where you live. I know that may not be easy but it matters.
Maybe you could form a group with other young mothers to help each other out. Maybe each mother could take a turn watching all the kids and give the other mothers a break for time alone. Or maybe you could form a group of mothers who walk together and bring the kids along so everyone gets exercise. These ideas might not work but there are many possibilities. Get creative. It’s important to have support and time for yourself.
As for your diet, yes you do need to take the best care of yourself that you can for your own sake and that of your children. Getting started with a healthy diet plan such as what I share here is your best choice. It can help to reduce your risk for heart disease.
I recommend following the 1500 calorie diet plan but add an additional 150-200 calories a day for a total of 1650+. The figure of 1650 is what I get when I estimate your basal metabolic rate based on your height, age and current weight. (To read more about metabolism click on the articles link on the top of each page.)
If you do get more exercise you will want to add some additional calories for that.
I genuinely hope you find a way to get the support you need!
Lori
Hi im Sanaa. I need to loose at least 2lbs a week and i have thinking about the 1200 calorie diet. I dont work out and i am 22 yrs old. I weigh about 180lbs and i am 5 foot 4. I just want to know what i should be taking in for effective loss. I want to weigh at least 140. How long will it take.
Hi Sanaa,
1200 calories would not be a good choice for you. I recommend you try the 1500 calorie diet plan as a base and add an additional 100 calories. This will get you closer to your estimated basal metabolic rate. Getting enough calories to keep your metabolism running smoothly is important.
How long it will take for you to lose the weight and reach your goal is dependent on many factors. I don’t have enough information about your current diet or level of physical activity. You say you do not work out. That’s o.k. but if you would like to lose weight faster you will want to consider increasing your level of physical activity. Walking for a half an hour each day would be a great start.
Good luck,
Lori
Hi Lori,
My name is Mareena. I am a 22 year old and weigh 155lbs. I am 5’8″. I have recently gained some weight, specifically in my thighs, love handles, and tummy area. I like the idea of this diet and of course some exercise but I have celiacs disease. Is quinoa a suitable substitute for high fiber grains and cereals? Also, do you have any suggestions for specific exercises you can do at home to target my problem areas?
Thank you for this article!
Hi Mareena,
Yes, my understanding is that quinoa is acceptable for someone with celiacs. Here’s a passage from a government site about what it is like to have celiacs and what can be included in the diet:
“…people with celiac disease can eat a well-balanced diet with a variety of foods. They can use potato, rice, soy, amaranth, quinoa, buckwheat, or bean flour instead of wheat flour. They can buy gluten-free bread, pasta, and other products from stores that carry organic foods, or order products from special food companies. Gluten-free products are increasingly available from mainstream stores.”
National Digestive Diseases Information Clearinghouse – National Institute of Health
As for exercises you might want to read an excellent article on the Livestrong website: Exercises That Burn Belly Fat, Thigh Fat, Butt Fat and Love Handles Really Fast
Hope this helps!
Lori
Hi. glad I found you! I had gastric band 6 years ago. Lost 65 lbs. then stopped losing. I vomited vomited almost everything I ate for 5 years and still didn’t lose more. I finally had band loosened, gained some weight back…like 2o lbs. I had 2 knee surgeries adn am not allowed to use treadmill. I hardly exercise at all. I am a teacher and am on my feet all day so when I get home I’m exhausted. The problem is I had the band tightened again and have been trying to count calories….been trying from 800 to 1000 per day. Some days I cheated a little by about 200 calories. I haven’t lost any weight still. How do I know what the heck calorie amount is right for me??? I can never get an appt with the dietician at the dr office and I’m going crazy starving myself here. By the way…if I thre up so many times over the years…starvation…why didn’t I lose any weight? this is making me nuts. Please help me. I currently weigh 227 pounds. Thank you!
HI! I forgot to tell you my age and height…I am 227 lbs, 44 yrs old and 5″1.5″. Thanks…looking forward to hearing back from you. Michele
Hi Michele,
I genuinely wish I could help you but knowing what to recommend for someone who has had a gastric band goes beyond my expertise. Can the band be removed? The experiences you’ve had sound awful.
I don’t know how you have the energy to do the work you do on so few calories. Nor can I explain why you did not lose more weight.
I would strongly encourage you to get an appointment to see both your doctor and a dietitian. If you can’t it is time to find a new doctor and dietitian. Your health is too important to not get answers to your questions.
Good luck,
Lori
Lori,
I have an appointment with the dietician tomorrow afternoon. I can’t take this anymore. They said they don’t go by calories but by grams of protein…I don’t know…thanks for your reply and for your wonderful site!
Hi Lori,
I am soon to be 45 and weigh 155 pounds. I would like to lose between 15 and 20 pounds. I work at a computer all day so I don’t get too much exercise. I do want to incorporate exercise into my lifestyle and have joined the gym. Life being hectic right now has not permitted me to get there. I was wondering about the 1200 calorie diet. Is this too little amount of calories. I am trying to totally cut bread and processed food out of my diet. This morning I ate 2 boiled eggs with just the yolk from one egg shared between the eggs and 3/4 cup of low fat yogurt with strawberries and blueberries. Is this sufficient? Also, water is very hard for me to consume. I know we should have at least 80 ounces of water? That could be one of my problems as I don’t drink water. I can go a day with one cup of coffee in the morning and maybe a glass of water throughout the day. I can’t seem to be able to get it in me. Any advise would be greatly appreciated.
Hi Karen,
It seems to me you are off to a good start with your healthy weight loss diet. The breakfast you described should give you plenty of good quality protein, calcium, and some dietary fiber along with other vitamins and minerals. Are you finding it to be enough to last at least until mid-morning? The calorie count shouldn’t be too high so I would imagine you could have a healthy low calorie snack by then.
My quick estimate suggests that you may have a BMR of about 1410 calories at your current age and weight. I would recommend adding 200-300 more calories to the 1200 calorie diet plan or go with the 1500 calorie diet plan. If you continue to make healthy low calorie choices within the 1400-1500 calorie range you should do well with weight loss. However, if you want to lose more body fat and less lean body mass, you will want to include an exercise plan when you are able. In the meantime, do whatever small things you can do to increase your physical activity without adding more stress in your hectic life.
Don’t overlook the simple strategies of parking a bit further away from your destinations, walking the stairs whenever you have a choice instead of using the elevator/escalator, stretching or dancing for a few minutes while waiting on something to cook, etc. Every little bit adds up and the additional movement is beneficial for balance and flexibility as we age.
Water needs vary considerably from one person to the next. Some people actually get much of their water needs met just from the food they eat. Most people drink a considerable amount of beverages of one kind or another as a source of water. Unfortunately, beverages are all too often a source of unnecessary calories. An easy way to judge whether or not you are getting enough water is to monitor your urine. It should be very light in color.
As for what you drink, unsweetened tea or coffee, plain water, lightly sweetened water with just a little fruit juice, or sparkling water are possibilities.
To learn more about your water needs you may want to read another article I wrote called: Water Wisdom
Good luck with your weight loss!
Lori
I am 5’4 and 155 pounds by the way!!
Thank you Lori for the reply! I do find myself little hungry about 2 hours after breakfast so I will have a piece of fruit to tie me over until lunch time. I will bump up my calories to between 1400 and 1500. Thanks so much for the advice!
Karen
Hello Lori, I am a 52 year old woman. My height is 5’8″ and weight is 200. How many calories should I have a day. I started riding my stationary bike between 45 to 60 minutes a day. Thank you!
Mad
Hi Mad,
My estimation suggests you may have a basal metabolic rate close to 1600 calories a day. Because you are doing a significant amount of regular exercise you may want to add some additional calories over and above 1600 to keep your metabolism running smoothly. Depending on how intense your workout might be, your overall calorie intake could be in the range of 1600-1800 calories a day.
Once you have lost 15-20 pounds or so you may need to reduce that amount.
Good luck,
Lori
Hello Lori,
Thank you for the replay.
Mad
Hello. I’m 18 years old, 5’5″ and I weigh 125 lbs. I’m hoping to get back down to about 115 which was what I weighed when I was more physically active (PE was only required for two years at my high school and I slacked off after that.) I am also planning on walking on a treadmill for about 45 minutes a day 5-6 days a week. Which caloric intake would you recommend?
Hi Martha,
I can understand your desire to be as thin as you can be. There’s far too much pressure in our society to not want that. Fortunately, you are in the normal range for weight given your current height and age, however, on the low side.
What I am saying is that you want to be careful with pushing for too much weight loss beyond what you currently weigh. Being too thin can be bad for your health and disrupt normal physiology. A loss of only 5 pounds puts you at 120 and that would be the very low end of the charts for normal healthy weight. 115 pounds is considered to be underweight for someone of your height and age.
Given that you plan on doing quite a bit of exercise, I would be careful about eating enough to compensate for both BMR and the energy cost of exercise. I would estimate you might need a minimum of 1500-1700 calories.
Take care of your health,
Lori
Hi Lori! I am 19 years old, I am about 5’4″ and weigh 125ish, my weight fluctuates so much but right now I would say I am 125 based on how my clothes are fitting. I have always dealt with crash dieting and not allowing myself to eat bread but then I’d kinda binge, not horribly like I have read other people do, but I think way too much about food.. So about a month ago I finally stopped putting a time limit on my weight loss, began eating 100% whole grain oats, ezekiel bread if I wanted, cottage cheese (lowfat) full fat if I am splurging, broccoli, spinach, oranges, apples, all natural almonds,and everyday I have about one scoop of strawberries and cream protein powder with either my oatmeal or cottage cheese. I also love frozen berries, grilled chicken on occasion at work with my salad and a couple tblspoons of tzatiki sauce. I believe I eat pretty healthy, I guess compared to a lot of people. My problem is the amount I take in… So, I love using myfooddiary on my Iphone because it helps me keep track without having to list the calories in my head and worry all day how much I ate. So anyways I have been slowly losing weight, I rarely ever work out, but now I am back at college and we have a free gym so I am setting a goal starting tomorrow to try to go at least 3 days a week while I am already there for my classes. My question is, with all of that taken into consideration, would a 1200 calorie diet plan be safe for me, my best friend is coming up in one month and I just really want to lose 10lbs but I don’t want to hurt my body anymore so I settled for 6-7 lbs in about 3.5 weeks, if this safe to do working out moderately 3 days/week for about 30-40 min? Thank you so much for your time, you have no idea how much talking to someone who knows what they are talking about means to me….
Hi Katlyn,
I will be honest with you. Losing 6-7 pounds safely in just 3.5 weeks may not be realistic but you may be close to what is doable. I would aim for 4-5 pounds and if you do better, great!
I would encourage you to not have an intake of less than 1400 calories a day and you may need more on the days you exercise. Just figure out the energy cost of exercise and increase your intake as needed. You will still lose weight if you are tracking total calories.
It seems to me you are on the right track with your diet. Take a look at my 1200 calorie and 1500 calorie diet plans to see how you are doing with respect to nutritional balance. If you lose weight in a safe and balanced way you will find it to be much easier to maintain your weight loss.
Good luck!
Lori
Dear Lori,
Hi I am 20 years old 5’11″ and weigh 182. Ideally I would like to lose 20 pounds. I am currently recovering from a cesarian section and its been a week, I am wanting to get ready for a diet to lose the baby weight and to change my eating habits and lifestyle. Is it healthy to stay with the 1200 calorie diet plan for a long amount of time or is that not recommended? Also, I have not been active for a very long time although I do have two children under one, no exercise like running or weight lifting. Is there an exercise or activity that you recommend I start with? I am quite worried about being able to stick with this 1200 calorie plan and the exercise, I have heard that starting a food journal helps a lot. Have you had any positive experience with this? How fast should I expect results from this 1200 calorie plan or does it vary per person?
Your response would be greatly appreciated and it is much needed.
Thanks.
Izzy
Hi Izzy,
First of all be very careful with any kind of exercise after a cesarian section. I had one many years ago myself and I know it takes time for the body to heal. You may be able to begin exercising again in 6-8 weeks but even then be careful. Do check with your doctor about this. I would ask him or her how soon you might start a walking program to ease back into exercise.
Given your age, height, and current weight, I wouldn’t go any lower than 1600-1700 calories a day. You should begin to lose weight without exercise. When you are able to exercise you may want to add some additional calories to keep your metabolism running smoothly. On the other hand, when you have lost 15-20 pounds you may be able to reduce your daily intake because your BMR (basal metabolic rate) will be lower.
Yes, keeping a food diary is valuable! People who keep food diaries for even a relatively short period of time are much more likely to succeed with weight loss than those who don’t. The reason is that you will learn so much about your current food habits. And knowledge is power. As Dr. Phil (from T.V.) likes to say, “You can’t change what you don’t acknowledge.” Get an idea of how many calories you are eating with your current habits. Where might you cut back on calories without depriving your body of the nutrients you need to be healthy? When do you eat? What triggers you to overeat? How might you begin to improve on the nutritional balance of your diet? Afterall you are a mom and you want to set a good example. How might you include more low calorie fruits and vegetables in your diet? etc.
Hope all this helps,
Lori
Oh yes, weight loss rate will vary from person to person and depend on your caloric intake.
Lori,
Hi! I’m 40 years old, 5’2″ tall, and weigh 220 lbs. I work two jobs and I’ve put on about 30 lbs in the last year. I just cut “junk food” from my diet, but I’m looking for a diet plan to help me lose weight. I’m about to start walking 30-45 minutes three times weekly for my beginning exercise. What caloric range would u recommend for optimal weight loss?
Hi Melinda,
I would suggest you start out with a baseline of 1700 calories. Add an additional 100-200 on the days you exercise. Hopefully that will work well for you if you able to track your caloric intake. When you have lost 15-20 pounds, you can adjust down a bit because your BMR will be lower than it is now.
Best wishes,
Lori
hi, please help me I’m a boy who is 15 year old and 1.72meters tall i wegh 70 to 75 kg most of it in my legs my body is normal i started doing 550 calories a day on a stationary bike. any tips on how to help me please do.
Hi Adil,
I work with adult women and as such I don’t feel qualified to give you the kind of response you need. I would encourage you to seek out a Physical Trainer, Nutritionist, or Dietitian who works with both men and boys.
I’m also not sure what you mean by doing 550 calories on a stationary bike. Are you saying you are burning that many calories? If so, good for you. That’s a lot!
Best wishes,
Lori
Please help. I am 38 years old, 270lbs, 5 ’7 Can you please tell me what correct calorie range must be. PLEASE RESPOND.
Hi Chevette,
1900-2000 calories a day to start out might work well for you. Do keep your doctor informed about your diet plans.
Good luck!
Lori
Hi Lori,
I found your website when looking for a sample of a 1200 calorie diet. I am 5’3″ and weigh 144 pounds. In the past couple of years I have gained 15 pounds. I was always an overweight women on diets. After my second child was born 9 years ago, I managed to loss weight by walking on a treadmill and eating right. I never counted calories though. I did walk each day for no shorter than an hour. In the past two years I joined a local gym and started to kick up my workouts, jogging instead of walking and incorporating weights when I can, which is not often. Although I do try to walk/jog 5 miles, it doesn’t seem like I am getting to do it more than 4 days a week. When I can’t get to the gym, I try to either do zumba or just walk with my husband. Although going back to work in the last couple of years where I am sitting 6 hours a day, I did go from walking to jogging but still have managed to gain weight. My do cors have run various tests and have found no reason for the weight gain. I am fustrated in that I worked so hard to get the weight off and now seems like 15 pounds have come on with no reason behind it. I am thinking I need to be more focused on the food I am eating and the calories. Do y0u feel I should eat a 1200 calorie diet?
I would love to hear your opinion.
Thanks, Chris
Hi Chris,
Although I can’t say for sure without knowing more about your situation, I would say you are probably correct. You need to focus on the food you are eating and the number of calories.
I don’t know your age so that hinders my ability to answer your question more fully. Given that you had your second child 9 years ago, I am guessing you are in the 30-40 year range. There are two or more factors that may be influencing your struggle with weight management.
The most likely one has to do with calorie compensation and exercise. Study after study has shown most people (there are always exceptions) have difficultly losing weight with only exercise. The problem is that we burn fewer calories than we might think and then unknowingly eat more than we need to cover the energy cost of the exercise. Combine that with the tendency for basal metabolic rate to decrease as we near forty and the result is weight gain.
When I was in my 20′s I could easily lose weight simply by eliminating the less than healthy food and exercising. In my late 40′s I was running 3 miles a day 6 days a week and I only lost 1 pound in an entire month if I was lucky!! At that time, I belonged to the membership site of an exercise physiologist so I asked him what I was doing wrong. He asked me if I had been tracking my calorie intake. I was not. So I learned my lesson. Tracking calories matters and matters more when we get older.
I’ve always found calorie tracking to be tedious. So what I found works for me and many others is to simply keep a food diary for a week or two at minimum. You’ll learn a lot about your food habits! Once you get a better sense of what you’ve been eating and how you need to change it becomes so much easier to stay on track without counting calories all the time.
I am guessing 1200 calories is not enough for you but again I don’t know your age. If you are in the 30-40 years range and given your height and current weight, a 1400 calorie diet plus additional calories for the exercise days would be better.
Do keep up the exercise. Studies show regular exercise will help you lose weight faster when you do track calories and most importantly exercise will help you to keep the weight off once you reach your goal weight. (Plus you just can’t beat how good exercise can make you feel!)
Good luck,
Lori
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