Weight Loss Support - Finding it SO hard to stay within caloric range




luckystreak
05-10-2012, 12:31 AM
When I lost the 30lbs I was eating ~1500 cals MAX, not a cal over every day. Now I find myself literally starving every 1-2 hours. Not just a little hunger/appetite, but a growling stomach to the point where it hurts.
Sometimes I read on this forum that people can go a day eating ~1000 cals and this shocks me! How can someone do this and why can't I??? :(


LockItUp
05-10-2012, 12:44 AM
Maybe you could use a few higher calorie days. If you are truly hungry, not just bored or having cravings, but like you describe actually physically hungry, EAT!

I have days where I'm totally ravenous and my high range of calories seems like barely anything, and I have days where I can barely make it to my low range. It usually depends on my workouts.

You don't have much weight left to lose! Maybe your body needs some extra nourishment for a few days. My body, for example, has LOTS AND LOTS more fat to live off of than yours does, that's probably how a lot of people can stand much lower calories than you.

luckystreak
05-10-2012, 12:50 AM
Cutting your calories is not the only way to lose weight. In my opinion its not the best for your health or the easiest way either. You might just need to change what you eat instead of how much. I found a little article about a general fat loss diet at losefatcenter.com. It talks about glycemic index. You should read that and see what you think.

I've heard about GI foods and maybe that is the problem but I find I eat pretty healthy.. I eat whole wheat, whole grains and lots of fruits and veggies. I eat a whole bunch of chicken too. Although my snacks lately have been low cal granola bars and pudding, and I was never that lenient with myself in the past. This could be it?

And I dont know if its a plateau but I've been stuck at this weight forever now and I exercise a whole lot, so now I'm relying on food to help me lose the last 10-15lbs...


luckystreak
05-10-2012, 12:51 AM
Maybe you could use a few higher calorie days. If you are truly hungry, not just bored or having cravings, but like you describe actually physically hungry, EAT!

I have days where I'm totally ravenous and my high range of calories seems like barely anything, and I have days where I can barely make it to my low range. It usually depends on my workouts.

You don't have much weight left to lose! Maybe your body needs some extra nourishment for a few days. My body, for example, has LOTS AND LOTS more fat to live off of than yours does, that's probably how a lot of people can stand much lower calories than you.

That's definitely true, I just am so desperate to lose the weight and I dont know what else to really fix!

LockItUp
05-10-2012, 12:51 AM
How much protein are you getting?

luckystreak
05-10-2012, 12:58 AM
How much protein are you getting?

I dont have a number or anything but I think a decent amount.. I usually have a bit of low fat cheese or eggs for breakfast, and lunch is almost always accompanied with chicken, and dinner is usually veggies/bit of rice. I find in the evenings I'm usually done with the protein though, and that IS when I'm hungriest but I've always been that way.

JohnP
05-10-2012, 01:17 AM
One of the primary hormones that controls hunger is leptin. Generally speaking the less body fat you have the less leptin you have.

You might want to try a diet break.

Having said that - at 5'7" and 146 you're not at a very high body fat. I'd suggest you focus less on weight and more on body composition.

Heavy weights and calorie cycling around workout days is one suggestion.

Another would be to check out intermittent fasting.

Another suggestion would be to ditch the rice for dinner and go with protein/veggies.

canadianwoman
05-10-2012, 01:45 AM
Another suggestion would be to ditch the rice for dinner and go with protein/veggies.

I agree with this. It is best to have rice (or any simple carbohydrates) earlier in the day or drop the rice all together and swap them for green, red or yellow vegetables (non-starchy).

sontaikle
05-10-2012, 05:13 AM
Depending on the granola bars you're eating, the sugar probably isn't helping you stay full. Even your whole grain items and rice could be causing your hunger!

It's hard to say, but I know that every so often I go through periods where I am just HUNGRY even at my higher maintenance cals. First, I make sure I'm actually hungry and drink something, but sometimes I find waiting it out works and the hunger subsides after a while. I figure it's my body playing a few tricks on me :)

When you're losing though, you can afford a higher calorie day here and there. First, explore what you're eating. If that doesn't help have a few days where you eat at your maintenance range and then go back to losing.

Miral Paris
05-10-2012, 08:07 AM
I've heard about GI foods and maybe that is the problem but I find I eat pretty healthy.. I eat whole wheat, whole grains and lots of fruits and veggies. I eat a whole bunch of chicken too. Although my snacks lately have been low cal granola bars and pudding, and I was never that lenient with myself in the past. This could be it?

And I dont know if its a plateau but I've been stuck at this weight forever now and I exercise a whole lot, so now I'm relying on food to help me lose the last 10-15lbs...

Sugar makes you hungry.

debigulating
05-10-2012, 09:23 AM
I think you're overestimating how much protein you get... "a bit" of egg at breakfast, and some chicken at lunch, and veg/carb at dinner? Granola bars and pudding for snacks? Sounds like you should take a harder look at your macronutrient balance. Some good fat and increased protein would probably help you out a LOT.

krampus
05-10-2012, 09:59 AM
Apples and Greek yogurt are "magic" snacks that give me a good hour or two of relief from hungry on those "I CANNOT POSSIBLY EAT ENOUGH" days.

What's your exercise routine like?

luckystreak
05-10-2012, 10:08 AM
Apples and Greek yogurt are "magic" snacks that give me a good hour or two of relief from hungry on those "I CANNOT POSSIBLY EAT ENOUGH" days.

What's your exercise routine like?

I do fitness classes, zumba 3x a week, spinning whenever I can, and muscle classes 2-3x a week as well.

And thanks guys, I'm going to try and amp up the protein today. Any suggestions of good snack with protein?

guacamole
05-10-2012, 10:13 AM
I find that grains make me hungrier, especially at night. Last night, I had some rice with my dinner. I haven't had rice in months. I woke up this morning absolutely starving! If I stick with just protein and vegetables for dinner, I don't start getting hungry until at least 10am.

Munchy
05-10-2012, 10:29 AM
And thanks guys, I'm going to try and amp up the protein today. Any suggestions of good snack with protein?

Greek yogurt, veggies with hummus, turkey or beef jerky, hard boiled egg, nuts, cheese, or even a protein shake or bar.

chickadee32
05-10-2012, 11:08 AM
One of the primary hormones that controls hunger is leptin. Generally speaking the less body fat you have the less leptin you have.


This seems to fit my experience. I could eat 1200 cals/day and not be remotely hungry when I was at a higher weight, but over the past few months I have been MUCH hungrier on a similar intake.

luckystreak, eating higher protein has definitely helped for me as well. I was eating ~80g protein/day previously, but after making a conscious effort to target 100g+ protein/day I'm feeling less hungry on the same number of calories - and the weight is coming off a bit more consistently again. You may not notice a difference in your hunger levels the first day or two or three, but keep at it and it should help.

lisa130
05-10-2012, 01:53 PM
eating higher protein has definitely helped for me as well. I was eating ~80g protein/day previously, but after making a conscious effort to target 100g+ protein/day I'm feeling less hungry on the same number of calories - and the weight is coming off a bit more consistently again. You may not notice a difference in your hunger levels the first day or two or three, but keep at it and it should help.

This is helpful advice, thanks.