Okay. Hold the phone. Let’s attack some myths, okay? Okay.
1200 is not a magic number for intake for every person. As a matter of fact, its only magical property is that it will probably sustain you for a while before you start to get sick or start to retain fats and sugars.
Not eating after X o’clock is not a magical fix for anything. As a matter of fact, the only reason that myth came into being was because the people they studied, who ate after 7 or 8 pm, were already obese OR were eating junk food OR had already taken in a surplus of calories for the day. (Item of note: a “study” done in the early 1200’s by Frederick II, Holy Roman Emperor: he fed two prisoners one night, sent one out to hunt and the other to bed, then had them autopsied to see which had digested their meal better. It was discovered that the prisoner who went to bed had digested his meal much more efficiently. And that was discovered in the 1200’s!! That hasn’t changed.) Not eating after a certain hour makes no nevermind so long as what you’re eating is nutritious, healthy food and you are not in excess of your RDI. The studies done on people for late night eating also tend to revolve around those people with poor sleeping habits. I call that pretty shitty evidence for any study. It seems all the subjects for all the studies had a dozen OTHER reasons to be over weight. When they studies are conducted on primates… it didn’t matter what time they ate. There was no fluctuation in weight based upon time of eating. Much better control in that study. (Poorly conducted studies piss me off. They create incorrect assumptions that run rampant through the crowd. Bad science is infuriating for people who are dedicated to good science.)
A normal, healthy amount of weight to lose, for a person who is slightly overweight, is approximately 1 pound per week. If you have never been active, are very overweight, never had a healthy intake and never drank enough water, you can lose upwards of 10 pounds in a week. But… that is only if you fit all the above circumstances. Why? Because it’s all water weight! Very little fat is lost within the first few weeks of a new diet and exercise regimen. That’s why it’s important to get yourself into good habits that can LAST and not fall victim to the get thin quick fads.
So, in conclusion: Eat around 1400-1600 calories per day if you plan on exercising, eat healthy and nutritious food (no empty calories) drink copious amounts of water and you will see yourself losing steady weight in a healthy way.