The calorie requirements for every individual depend upon their body type and lifestyle. The calorie requirement depends is calculated on the basis of BMR i.e. Basal Metabolism Rate which is calculated considering your weight, age, height, sex, activity level and metabolism. The minimum calorie requirement recommended by National Institute for Nutrition for a woman is 1900Kcal/day and for man is 2300Kcal/day assuming sedentary lifestyle for man and woman. A 1200Kcal/day is a calorie restricted diet plan which is recommended for adults only for weight loss. If you have to undergo vigorous physical activity throughout the day you may require higher calorie intake and hence it will advisable for you to not follow this 1200 calorie diet plan as your calorie requirement will be higher. If you are recommended to follow a 1200Kcal/day diet plan then you should have small 6 meals a day. Avoiding 3 big meals is very important for a healthy living. This will also enhance the body metabolism and will burn additional calories.
I know it seems hard now, but if you follow these simple tips, you WILL see results:
- Track Your Calories: Make sure you track everything you eat. Keep a food journal or use an app like FatSecret, MyFitnessPal, etc.
- Measure Your Food: If you want to see results, you have to be extremely accurate. Measure every tablespoon of butter, oil, and peanut butter you eat. Measure how many ounces of meat you’re eating. Measure how many cups of juice, or milk, or Gatorade you’re drinking
- Get Enough Sleep: Not getting enough sleep will KILL your weight loss and muscle building progress. Get at least 7 hours of uninterrupted sleep a night.
- Take a Break From Dieting: If you’re truly eating only 1200 calories per day, you need to take a cheat day and eat as much as you want for a day so that you can reset your leptin levels. If your leptin levels drop, your body will think it’s starving and prevent weight loss, so you have to boost your leptin so your body knows that it can allow you to burn fat again. Have a cheat day
- Consistent Weigh-Ins: Only weigh yourself once a week, preferably at the same time and with the same conditions (after waking up and going to the bathroom) Daily water weight fluctuations will make you think you aren’t making progress when you actually are
- Drink Enough Water: Eating sodium causes your body to retain water. The solution is to drink MORE water to cause your body to flush it out (and eat less salt of course)
- Eat the Same Things Over and Over Again: The easiest way to stay on track is to make a list of your favorite foods and then eat them over and over again. That way you measure portions and calculate calories once. This makes it easier to track your progress because you aren’t introducing more foods into your diet, leading to calorie fluctuations.
- Eat More: Once you’ve done all of the above, start eating more calories… for example 1800 calories and see if you start losing weight. Eat this much for 2 weeks and see if you lose weight. If not, then drop it down to 1600 calories for another 2 weeks. You should ideally be losing 1–2 pounds of fat per week.
- Follow a Structured Training Protocol: Don’t just “workout”. Instead, follow a regimented training protocol that includes resistance training to build (or retain) lean muscle, HIIT to boost HGH and enhance calorie burn, and slow cardio to encourage lypolysis (using fat for energy)
It takes immense willpower to continue low calorie diet for such long period of time. 80℅ of weight loss is about diet. Although you should increase your calorie intake. Less than 1200 calorie per day is detrimental to body and you may start losing muscle instead of fat.
Don’t overstrain, workout for 30 min then rest. Don’t drink alcohol. Don’t eat junk food, restaurant mystery food and drink lots of water and get 8 hours plus of sleep. Limit caffeine and sweets. My workouts are short, intensive and energizing.
Counting calories and doing cardio have less to do with losing weight than when you eat. The most powerful weight loss technique is to fast during the evening. It doesn’t make much difference what you eat for breakfast or lunch, but have an early and healthy (veggies only) dinner, and don’t snack afterwards. Drink water after to keep your belly full and go to bed on an empty stomach. You’ll lose tons of weight.