General Diet Plans and Questions - changed to "maintenance" calories and Im STARVING.. please help me :(




danzingurl77
08-08-2011, 01:21 AM
So I have been counting calories to lose weight for about 6 months, and have decided that I feel good with the size I am now and wanted to just maintain my weight. Ever since I changed my calorie intake (from a cycle between 1300-1500 calories per day) to 1800 per day, which is still lower than a lot of calculators have said what my matinance calories should be, but I didnt want to jump it up too high. Anyways Ive been sticking to 1800 for about a week and I have been STARVING for the past 4 days or so-- I rarely felt like this when I was cutting calories-- and now I have suddenly gotten this huge appetitie. Im still eating healthy foods- but Im STARVING... has anyone else experienced this or can help me out? I am 5'8" and weigh 124lbs, I usually start the day doing a workout video (beachbody insanity or p90x) then go to work as a waitress and then run 4-6 miles at the gym and then teach dance classes for 3-5 hours... so maybe that can help someone tell me how much I really SHOULD be eating? thanks so much everyone in advance! oh- and sensing "hunger levels" doesnt really work for me. If I dont count calories carefully I freak out and end up bingeing every time.. so as of right now thats not really an option- I know I'm slightly crazy.


lin43
08-08-2011, 08:36 AM
Congratulations on your success in reaching your goal!

I can't think of why except that maybe you are eating more carbs and/or sugar and that is encouraging your body to crave more food. I only say that because sometimes carbs and sugars make me hungry. Do you happen to track your macronutrients (e.g., fat, carbs, etc.)? If you do, take a look at what they've been during the days you've increased your calories. Be sure that, percentage-wise, you're still eating a decent amount of good fat. If you increase your calories from just carbs or sugars and do not increase the fats, I would think that that might trigger a desire for more food.

BTW, don't feel bad about having to count calories during maintenance. I've already reconciled myself to the fact that I'll probably have to count calories for the rest of my life. I'm just not good at estimating.

SLIMplicity
08-08-2011, 08:53 AM
Hello,

I noticed from your ticker that you are 5"8 and currently trying to maintain 124 lbs.

It may be that your trying to maintain a to low of a weight for your body frame? If you have a medium built frame than your maintaining BMI weight should be between 127-139lbs.. Maybe you body is telling you that it wants to maintain a slightly higher weight? This maybe why you are still hungry as your body is trying to balance itself at an ideal weight slightly higher than you are right now..

Also it looks like you have a very busy lifestyle and may need more calorie dense food to keep you going ( proteins, good fats)..


TL0812
08-08-2011, 02:37 PM
Make sure you are eating enough protine. I find I am more hungry when I eat carb heavy meals over protine heavy ones. Other then that, I'd say increase your calories by 200 or so a week and see at what point you no longer feel hungry and maintain your weight.

1800 is quite low for someone your height who is as active as you are.

wurdnerd
08-08-2011, 09:17 PM
I plugged your stats into an online calorie calculator, and you're easily burning over 2500 calories a day in all your activities. You're hungry because you need more food.

Lovely
08-08-2011, 10:15 PM
Could be a couple of things... so you'll have to experiment.

Could be you need a couple hundred more calories if you're doing a LOT, and burning a ton of fuel.

Could also be WHAT you're eating. For example, I have read on the boards frequently that some people are very carb or sugar sensitive. They have a little bit of white rice/pasta or they have a sweet and they just crave more food. More carbs.

That isn't exactly me, but it might be something you want to look into to check for patterns of hunger. If it happens after you eat a certain meal or food.

canadianwoman
08-08-2011, 10:23 PM
Just a thought but are you anywhere close to your time of the month. I am always hungrier the closer I get to mine.

saef
08-08-2011, 10:38 PM
Slow down. Way down. Explain slowly.

Please add this up for me. Actually make a column of numbers.

You are working out for how many hours a day, on average? And how many hours a day are you on your feet at your job?

I'm not good at the calorie count stuff, but it seems to me you are not eating nearly enough. Like Wurdnerd said. High-quality protein would help. And I am not one to talk about nutritional supplements, but seems to me you'd benefit from adding a protein powder.

Go over to weight/resistance training forum and see what they think. There are some very active people over there who are in maintenance and have coped with what you're dealing with.

danzingurl77
08-09-2011, 12:16 AM
Ok- I think its a combination of things-- Ive eaten 40% of my calories from protein today and dont feel nearly as hungry as I have as of late, so that helps. Also I am thinking of eating a little more-- I just hate to undo all of my hard work! but as far as numbers go, this is my average day...
Wake up and do HITT or lift weights for about an hour on average (1)
Get ready/work (waitress, walking around) for about 5 hours on average (5)
Head to they gym and do an hour of cardio (run, elliptical, or bike) (1)
Go teach my dance classes (dance little, mostly walk) 4 hours average (4)
Head home where I make dinner and clean house but mostly sit (4)
I spend about an hour in my car each day.. (1)
and then get about 8 hours of sleep each night.. (8)
So theres my average 24 hour average day... besides sunday where I usually sit on my butt ALL day long-- maybe sometimes go on an easy "family bike ride"... but other than that I sit and veg out on Sunday. So Hopefully that breaks it down better!

DezziePS
08-09-2011, 03:15 AM
I'm FAR from maintenance, but it seems like if you up your calorie count for a week or two to see if that helps, the worst that could happen is that you start seeing a gain and then you tick back down again. But, really, if you go up to 2000 from 1800, that's only 200 more calories a day- not even enough to make you gain a pound (3500 calories) in a week (and that's assuming that you aren't burning AT LEAST 2000 calories a day which it definitely sounds like you are!!). Also, it sounds like you've probably developed a lot of muscle that needs to be fed and is burning calories like crazy while you're doing nothing at all! Don't think that you will "undo" all your hard work in a week or two of trying to figure out where you need to be- you will undo hard work by letting your body eat up all your good muscle by not feeding it!

saef
08-09-2011, 09:13 AM
but as far as numbers go, this is my average day...
Wake up and do HITT or lift weights for about an hour on average (1)
Get ready/work (waitress, walking around) for about 5 hours on average (5)
Head to they gym and do an hour of cardio (run, elliptical, or bike) (1)
Go teach my dance classes (dance little, mostly walk) 4 hours average (4)


So you are exercising hard -- cardio, HITT or lifting -- two hours daily six days a week, and you are working two separate jobs which have you on your feet for nine hours a day for either five or six days a week?

Of course you're ravenous. And you're also edging into disordered eating & exercising territory. (Says someone who's been there and has to watch herself for a lifelong tendency to return there.)

If this is the way you plan to live -- and I'd be curious to see how you got to this place, what you decided to add and when and why -- I agree with upping your calories for several days to see what happens. You want to see how high you can go and still maintain. That's the idea, rather than how low you can go and be ravenously hungry all the time.

But don't up your calories with junk. Good clean protein and the good fats are what you need.

Now that we know your activity level, can you also give us a typical day describing what and when you eat? When you write it down, you may be able to see the gaps of things you may not be getting enough of, or even the timing of the meals, that could help you.

danzingurl77
08-09-2011, 11:56 AM
I really appreciate all of the input from everyone. I would like to see the highest I can maintain at as well-- but its terrifying! I know 200 calories each day isn't that big of a jump... I guess Its just the newness of it thats a ilttle scary. anyways-- I have wondered sometimes if I'm getting a little over the top with counting calories and exercise.. It just slowly crept up on me though. I grew up dancing and was always concious of what I was eating, then about i year ago I decided that I wanted to lose about 5 pounds, and started strictly counting calories. 5lbs turned into 10, which turned to 20... the success of losing weight (and all of the compliments that came along with it) became addictive-- and Its been kind of hard for me to tell myself that I shouldnt lose anymore... but I really am happy with where I am now. As far as exercise goes- I have always been active, but discovered that exercise in the morning makes me feel great and I love it, and then in the afternoon in between jobs I live too far away from both jobs to drive all the way home and back, so the gym was just somewhere to hang out- and If Im there I might as well be working hard.. right? anyways -- shortened version of where that all came from..

Day of eating-
Breakfast after I workout (9am) (its always the same) 4 egg whites, 1/2 c. Mushrooms, 1/2 C spinach with salsa, bowl of plain oatmeal, and a coffee.
snack: Oat ban pancake (oat bran, greek yogurt and 2 egg whites) and some kind of fruit
Lunch: Usually a protein shake, sometimes a ham/turkey/PB+J sandwich
Snack: Varies from another bowl of oatmeal to a can of tuna or some other fruit/vegetable, whatever I feel like.
Dinner: I try to get some kid of protein (usually chicken or salmon) along with broccolli or cauliflower or something along those lines..
around 8:00... Hunger hits!

So maybe Ill just try going up to 2000 calories a day and see where that takes me... thanks again for all the advice and for reading my little rant-- Im happy to hear any other suggestions as well!

midwife
08-09-2011, 12:07 PM
I'm another one who is exhausted on your behalf! Who else said to add healthy fats? I agree with them! Eat some yolks with your eggs or put nut butter in your oatmeal or throw some avocado on your spinach and salsa. Eat real food for lunch. Add brown rice with chopped almonds to your dinner. Fat will make you feel full longer and is essential for a healthy body.

QuilterInVA
08-09-2011, 12:57 PM
Your waitress work is your normal daily activity and doesn't count as exercise.

Magrat
08-09-2011, 01:11 PM
Your waitress work is your normal daily activity and doesn't count as exercise.


Why not? It's physical activity and burns calories.Sure sounds like exercise to me.

kaplods
08-09-2011, 01:19 PM
Normal, daily activity counts, it may not count "as much" once your body gets used to it, but it definitely still counts.

My father is a great example. For more than 30 years, he got almost no exercise at home, because his job was so active that he was exhausted by the time he got home. He worked a bread delivery route, 12 hour days of walking, lifting, and carrying heavy bread trays all day (Many of those years in an unheated truck with no air conditioning).

His health and weight were both fantastic until retirement. Until then, he didn't need any extra exercise, because he got enough at work.

Most people don't work hard enough to get all of their exercise at work, but there are a few.

tdiprincess
08-09-2011, 07:13 PM
I can second burning calories while waitressing!! When I first lost my weight I did so much walking, lifting and carrying while I was a banquet waitress (and young 18-19) that all I changed was my eating habits! I ate less meat at meals and more veggies. I didn't calorie count, I just started cutting my meals in half. I lost about 40lbs that way. Of course, I was still a bit flabby since I wasn't doing strength or more cardio. But, it was still an active lifestyle.

Magrat
08-09-2011, 08:00 PM
Normal, daily activity counts, it may not count "as much" once your body gets used to it, but it definitely still counts.

My father is a great example. For more than 30 years, he got almost no exercise at home, because his job was so active that he was exhausted by the time he got home. He worked a bread delivery route, 12 hour days of walking, lifting, and carrying heavy bread trays all day (Many of those years in an unheated truck with no air conditioning).

His health and weight were both fantastic until retirement. Until then, he didn't need any extra exercise, because he got enough at work.

Most people don't work hard enough to get all of their exercise at work, but there are a few.

I get 90% of my exercise on the job. Like your father I often come home utterly exhausted. Yesterday at work I walked a total of 14 miles and lifted a cumulative half a ton. If that's not exercise then I don't know what to call it.

eilla05
08-11-2011, 06:41 PM
Day of eating-
Breakfast after I workout (9am) (its always the same) 4 egg whites, 1/2 c. Mushrooms, 1/2 C spinach with salsa, bowl of plain oatmeal, and a coffee.
snack: Oat ban pancake (oat bran, greek yogurt and 2 egg whites) and some kind of fruit
Lunch: Usually a protein shake, sometimes a ham/turkey/PB+J sandwich
Snack: Varies from another bowl of oatmeal to a can of tuna or some other fruit/vegetable, whatever I feel like.
Dinner: I try to get some kid of protein (usually chicken or salmon) along with broccolli or cauliflower or something along those lines..
around 8:00... Hunger hits!

So maybe Ill just try going up to 2000 calories a day and see where that takes me... thanks again for all the advice and for reading my little rant-- Im happy to hear any other suggestions as well!

I would seriously be starving if this was what my day of eating was like with all that you do. You need to eat more and for sure more protein since you are so active. Like everyone else said try adding in 200-300 more calories per day and see how it goes. Maintenance is just that maintaining the weight you are at now. If your burning 2500 cals per day you should be eating minimum that or close to it. Up your calories for a few weeks and see how it goes. If you start gaining then you will know your eating to much and need to drop some calories but I would start by dropping 100 at a time, although I doubt this will happen.