How I Lost 32 Pounds in 12 Weeks on 800 Calories (and more tips - keep reading)

Before

Embarking on an 800-calorie diet, a very low-calorie diet (VLCD), felt like scaling a nutritional Everest. The thought of limiting myself to just 800 calories a day seemed impossible at first glance, but my resolve was unshakable. With careful planning and unwavering determination, I discovered that I

could still enjoy nutritious and satisfying meals. Although the journey was challenging at first, it became a reliable comfort for me, as I started sleeping better, I had more energy, and I saw the weight coming off each week.

Before you read any further, some caution:

Use your best judgment when considering a daily calorie limit below 1,200. Each person's health and circumstances are different. What worked for me will not work for everyone (and vice versa). You may want to consult a healthcare professional before limiting your caloric intake so drastically. For me, I'd always planned for my 800-calories-per-day limit to be temporary, and I was in good health, so I felt comfortable embarking on this journey.

Why I chose 800 calories:

I chose the 800 daily limit because I wanted to expedite my weight loss, then maintain it going forward. I did some research to understand what my “weight maintenance” calorie number was – that’s the number of calories you can have per day and maintain your current weight (not gain, not lose). I chose 800 calories because I wanted to be well under my weight maintenance calorie number (yes, I could've chosen 1,000 or 1,200 calories per day, and you could, too. Again, do what's best for you.). I challenged myself to 800 and embarked on this journey, which for me led to a 32-pound weight-loss in 12 weeks. 

After

Here’s how I did it

1.       Calorie Counter - Calculator: I chose not to use a weight-loss app. Instead, I went old school and tracked my calories using the calculator on my phone. Using the calorie chart (see #3) I put together, as I prepared meals and snacks during the day, I calculated the calories I was consuming in real time. I did this with everything I ate during the day. Although incredibly tedious, this process was immensely helpful, because I was able to see how close I was getting to the 800 mark as I progressed throughout the day. At the end of the day, after I ate my last meal or snack, I inputted the final calorie tally into my calorie log. There’s really no way to stick to an 800-calorie plan without the accuracy of calorie counting (whether you use an app or a calculator). Pro tip: If you track your calories, you have to include everything – all the foods, plus the calories that come from condiments and beverages; those count in the calorie tally, too!

2.       Calorie Log: I diligently maintained a food log, meticulously recording every meal and snack to track my calorie intake and stay on course with my 800-calorie diet. Instead of using a weight-loss app, I used the Notes on my iPhone. Each evening after I ate my last meal or snack, I manually logged the number of calories I ate that day into my calorie log. This was very helpful, as I was able to view my progress on a day-to-day basis to ensure I stayed on track. There were days when I was under 800 calories and days when I went slightly over – but it all averaged out, and I was able to keep myself honest.

3.       Calorie Chart: To help me accurately track my calories, I created a calorie chart – a list of the foods I was eating and the number of calories for each of them (per cup or other units of measurement). I got tired of continuously researching the calories per serving for all the foods I was eating, so having this chart was very convenient. I even put it on my refrigerator so I could easily reference it. I used a simple Word doc to create this calorie chart. Not only did this list educate me about the number of calories in food in general, but it also helped me make better informed decisions about the meals I was preparing.

4.       Nutrient-Rich Foods: Since I was limiting myself to just 800 calories a day, I didn’t want to waste my intake on empty calories (i.e, junk). So, I chose whole foods high in nutrients – vegetables, fruits, lean protein – focusing on the lower-calorie options for each that would fill me up the most. For example, if I made a meal of steamed vegetables and grilled chicken, I loaded up extra on zucchini, because it’s filling and a very low-calorie food.

5.       Sans Dressing: Okay, this one was hard. I decided to forego dressing when I made a salad. No, I didn’t love omitting the dressing. But in learning how many calories there are in most salad dressings, I didn’t want to waste my precious calories on a condiment. Instead, I added additional spices and spritzed fresh lemon juice to add extra flavor.

6.       No Bread, Rice, or Pasta: This one was even harder! Real talk: I have always LOVED bread, rice, and pasta. If a meal or a snack had any of those, that was my go-to. Add some cheddar cheese and hallelujah. But in educating myself about nutrition, I learned that breads, rice, and pasta turn into sugar in the body. With my new focus on nutrient-rich foods, I made the decision not to include these items as part of my food list.

7.       No Sugar: You probably already guessed this would not be on my list – I avoided sugar. Sweets were off my list completely. And, as stated in #6, I even avoided bread, rice, and pasta (and still avoid all three), since those turn into sugar. When I needed a sweetener, instead of sugar I used honey – a natural sweetener that I learned to like.

Pro tip: I also made it a point to stick to a 16:8 intermittent fasting schedule. In my case, I ate between 11:00 AM until 7:00 PM. This was a big adjustment for me, as I used to routinely eat dinner after 8:00 PM and still snack well into the night.

The Moment of Truth – the Scale

To track my progress, once a week I weighed myself on the scale – the same day of the week and around the same time. I marked the number on the scale in my calorie log, so I would have all the information together. This was a convenient way to track the progress of my weight loss. Pro tip: I don’t recommend weighing yourself daily – stick to weekly. Also, for the first two weeks the number on the scale didn’t move at all. After that, the weight started to come off and my weight loss averaged 3 pounds per week. In the end, I went from a size 12 to a size 4 - and I've maintained my weight loss.

Maintaining

It's important to note that once I reached my weight-loss goal, I ended the 800-calorie limit. At that point I transitioned to my maintenance calories - the calories I need to maintain my current weight and size. This was not merely a diet for me, but a lifestyle change, which I maintain to this day.

Conclusion

I hope you found the information about my 800-calorie weight-loss plan both insightful and inspiring. Remember, every journey begins with a single step, and I'm here to support you every step of the way. Here's to a healthier and happier you!