How is this possible?
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JenAndSome wrote: »Oh, you don't log. You may not be eating enough then. Try logging for a while.
This. Before I got a food scale, I was estimating 4 oz portions of meat. Turns out the amount I was estimating was closer to 2.5 oz.
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Your numbers seem off to me, but I'm not going to argue that stuff, instead I'm just going to give you advice based on your initial post....
You need to evaluate what food you are putting in your mouth. Processed junk food will leave you hungry. Eating whole, raw, natural foods will keep you fuller longer and for less calories (so you get to eat more!). For instance a few weeks ago I swapped a green smoothie for a chocolate almond milk smoothie. It cut out 50 calories and leaves me fuller longer.
And logging every day is very helpful if you are trying to lose. I find it helps keep me from eating a little extra because I "think" I have a 1-200 calorie wiggle room. Save your meals and enter them in one click to save time, but log every day
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I'm 5'3" and to lose weight I have to net less than 1400. It's hard because it get so HUNGRY! I agree that you have to "embrace the hunger" to a point. If my stomach starts growling at 10am I just remind myself that I'll be able to eat lunch in a couple of hours -- I have a glass of water and just deal. If the hunger gets to the point of nausea and shakiness, I have some protein and/of fat (almonds are good) and that helps. But it's so hard to stay disciplined when you're genuinely physically hungry and all you can think about is food. I try to exercise every day so I can have a couple hundred extra calories, otherwise 1400 calories a day is just not sustainable over the long term for me.0
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"Your numbers seem off to me, but I'm not going to argue that stuff, instead I'm just going to give you advice based on your initial post....
You need to evaluate what food you are putting in your mouth. Processed junk food will leave you hungry. Eating whole, raw, natural foods will keep you fuller longer and for less calories (so you get to eat more!). For instance a few weeks ago I swapped a green smoothie for a chocolate almond milk smoothie. It cut out 50 calories and leaves me fuller longer.
And logging every day is very helpful if you are trying to lose. I find it helps keep me from eating a little extra because I "think" I have a 1-200 calorie wiggle room. Save your meals and enter them in one click to save time, but log every day" - esjones12
I totally agree with all the above! To further tweak this, people do have different things that satisfy them. Some people swear by high-protein, higher-fat foods, others swear by more fibrous, as in lots more veggies, some fruits, and some whole-grain-only products. Others, including myself need a mix of the two. But whichever way you go, the quality of food IS going to make a big difference in how hungry you feel and how soon. One key to keeping hunger on an even keel(that is, not too excessive, given that one is aiming to lose weight) is to keep one's blood sugar on an even keel. Usually that means pairing one's carbs with protein, just about every time one eats. For carbs, one's caloric buck goes a lot further with non-starchy veggies and some fruits, and keep the starchy carbs much less processed as well. It is SO easy to eat 1600 or more calories of refined, junk food and still not feel satisfied, but if one is eating the same amount of good natural foods, one can eat a good bit more in quantity and thus feel much more satisfied. Not to mention feeling better overall!:)0 -
Regardless of whether you log it or not, give us some examples of what you eat in a day. Satiation problems are usually caused by the types of foods you eat. While types of foods don't impact actual weight loss (that is all calories in vs calories out), they certainly do impact your ability to stay satiated on a certain level of calories. Also know that sometimes you'll simply have to be hungry and deal with it. Every summer when I get lean, even if I make very satiating food choices, I'm hungry on certain days. After all, you are eating less then your body needs to maintain. Your body ideally wants to maintain weight. So it would make sense that in a deficit you are hungry. The leaner you get, the more this becomes true. When you first start losing, sometimes you aren't hungry at all, but as you approach goal weights, hunger becomes something that you sometimes need to just accept. Hunger won't harm you providing your calories aren't at a dangerously low level, and yours don't seem to be dangerous at all. So first thing to do is identify if your food choices are satiating or not. If you are indeed eating plenty of satiating foods, then you just need to accept that hunger is going to play a part in reaching your goals.Fruitylicious03 wrote: »Hi all I'm sorry I took so long to reply. I know you all recommend that I should log. Keep in mind that I am, just not everyday because I eat the same things. When I create the recipes I log one day as a sample menu to check my macros and stuff that's how I know how much I eat.
I'm sure my maintenance is 1670 as I have maintained on that number for 6 months before attempting to lose again. I'm 21, 5'2 and small framed.0 -
"One key to keeping hunger on an even keel(that is, not too excessive, given that one is aiming to lose weight) is to keep one's blood sugar on an even keel."
This is very true for me. A small amount of bread or pasta will cause cravings and hunger later that day. The better I eat, the easier it is to stay on track.0 -
I just want to say that you're not alone! I still want to lose 3 pounds but have pretty much maintained for a few months because I just get so hungry some days that it wipes the deficit I get on good days, and the food I eat hasn't made much of a difference in my satiety levels. For me I think it's hormones though.0
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Fruitylicious03 wrote: »Hi all I'm sorry I took so long to reply. I know you all recommend that I should log. Keep in mind that I am, just not everyday because I eat the same things. When I create the recipes I log one day as a sample menu to check my macros and stuff that's how I know how much I eat.
I'm sure my maintenance is 1670 as I have maintained on that number for 6 months before attempting to lose again. I'm 21, 5'2 and small framed.
if you do not log everyday, then how do you know that you are in a surplus, deficit, or at maintenance...???
It always blows my mind when people say "help, I need to lose the last 15 pounds and can't" then upon further review they admit to not logging all the time; then when told to log all the time to determine actual calorie intake they come back and say "no, I do not need to do that because I know how much I am consuming" ...If you know how much you are consuming, then why cant you lose the last 15 pounds???!!
I can't lose because I KNOW that I eat up to maintenance or over...how do I know? Because my weight has been stable for 2 months. I can't lose because I get hungry at eat away my deficit.
The issue is not that I don't know how much I eat, the issue is that I am hungry even though I know I hit macros.
How do I know how much I eat? Because I eat the same meals every week. For example if I have a breakfast of 300 calories and a dinner of 500, I eat the same thing the whole weak, that leaves 500 for lunch (to keep a deficit). Lunch varies, but the calorie count for the meal remains the same...so basically I eat the same amount every day of the week. Because I eat the same meals roughly everyday.
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Fruitylicious03 wrote: »Fruitylicious03 wrote: »Hi all I'm sorry I took so long to reply. I know you all recommend that I should log. Keep in mind that I am, just not everyday because I eat the same things. When I create the recipes I log one day as a sample menu to check my macros and stuff that's how I know how much I eat.
I'm sure my maintenance is 1670 as I have maintained on that number for 6 months before attempting to lose again. I'm 21, 5'2 and small framed.
if you do not log everyday, then how do you know that you are in a surplus, deficit, or at maintenance...???
It always blows my mind when people say "help, I need to lose the last 15 pounds and can't" then upon further review they admit to not logging all the time; then when told to log all the time to determine actual calorie intake they come back and say "no, I do not need to do that because I know how much I am consuming" ...If you know how much you are consuming, then why cant you lose the last 15 pounds???!!
I can't lose because I KNOW that I eat up to maintenance or over...how do I know? Because my weight has been stable for 2 months. I can't lose because I get hungry at eat away my deficit.
The issue is not that I don't know how much I eat, the issue is that I am hungry even though I know I hit macros.
How do I know how much I eat? Because I eat the same meals every week. For example if I have a breakfast of 300 calories and a dinner of 500, I eat the same thing the whole weak, that leaves 500 for lunch (to keep a deficit). Lunch varies, but the calorie count for the meal remains the same...so basically I eat the same amount every day of the week. Because I eat the same meals roughly everyday.
I would suggest the following..
for two weeks log every single thing that you eat and use a food scale and weight all your portions and see how much you are actually eating..
Unless you are already weighing all your portions there is no way that every single meal is the exact same portion size...0 -
I agree with all those who say you should try logging every mouthful of your food for a couple of weeks and get some hard, cold, reality into those calorie counts. BUT I am not here to rag on you for that - but instead to give you a little tip that has helped me a lot on my journey. Do a Google search for Julia child lowfat soup recipes. She has a soup base recipewhich is chicken stock with some rice cooked in it - this is then blended and makes a creamy soup base without cream. A cup of this soup is typically less than 100 calories, and I find a cup makes a great hunger-kicking snack. But my usual use is as a first course for my meals. I get full faster and stop eating sooner. There have been studies establishing that a BLENDED soup will cut hunger much more effectively than, say, a stock with vegetables floating in it. No idea why - but the stomach feels full, so you can stop chowing down. Good luck with the rest of your journey. (When the others say LOG, they are not being mean. If you really are eating exactly the same food/portions every day for a week, I would bet your body has gotten so accustomed to that diet that it has adjusted to stop your losing weight.)
Here is one recipe to get you started - almost any vegetable can be turned into a yummy creamy soup. http://www.cookingindex.com/recipes/1570/cream-of-asparagus-soup.htm0 -
Fruitylicious03 wrote: »Fruitylicious03 wrote: »Hi all I'm sorry I took so long to reply. I know you all recommend that I should log. Keep in mind that I am, just not everyday because I eat the same things. When I create the recipes I log one day as a sample menu to check my macros and stuff that's how I know how much I eat.
I'm sure my maintenance is 1670 as I have maintained on that number for 6 months before attempting to lose again. I'm 21, 5'2 and small framed.
if you do not log everyday, then how do you know that you are in a surplus, deficit, or at maintenance...???
It always blows my mind when people say "help, I need to lose the last 15 pounds and can't" then upon further review they admit to not logging all the time; then when told to log all the time to determine actual calorie intake they come back and say "no, I do not need to do that because I know how much I am consuming" ...If you know how much you are consuming, then why cant you lose the last 15 pounds???!!
I can't lose because I KNOW that I eat up to maintenance or over...how do I know? Because my weight has been stable for 2 months. I can't lose because I get hungry at eat away my deficit.
The issue is not that I don't know how much I eat, the issue is that I am hungry even though I know I hit macros.
How do I know how much I eat? Because I eat the same meals every week. For example if I have a breakfast of 300 calories and a dinner of 500, I eat the same thing the whole weak, that leaves 500 for lunch (to keep a deficit). Lunch varies, but the calorie count for the meal remains the same...so basically I eat the same amount every day of the week. Because I eat the same meals roughly everyday.
I would suggest the following..
for two weeks log every single thing that you eat and use a food scale and weight all your portions and see how much you are actually eating..
Unless you are already weighing all your portions there is no way that every single meal is the exact same portion size...
I don't think you realise what I'm saying. I DO weigh everything. ONCE. I buy 6 steaks for the week, take the total weight of the 6, and add it to a recipe. Let's say I eat steak with a potato. I then take the 6 potatoes and weigh them all at once. I then add the weight of all the potatoes and add it to the steak in the recipe...the serving size for this recipe is 6, so the recipe is divided into individual portions.
The amount of actual weight per steak does not matter. Only the total matters as that's what I eat over a week.
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I think I know why you're hungry - you're bored to tears with your food?! I know everyone is different, but perhaps eating the exact same dinner for 5 days in a row or the same breakfast, etc is the issue. Of course this is not about weight loss, but you pointed out yourself that your real issue for which you need advice is satiety/hunger. Try mixing it up every day. Will that mean that you have to weigh and log every day because what you eat changes? Yes. But if it helps with the hunger issue and you get a wider variety of food while staying within your cal and macros, isn't that a win?0
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A few sample menus...
Breakfast - 2 large eggs and normal full fat bacon OR oatmeal with almonds and a banana OR cottage cheese with muesli and a fruit sliced on top.
Lunch - some form of meat, usually with the fat eaten, and mixed vegetables with cheese melted over or/and with a baked potato with butter.
Dinner - usually the same as lunch but a different meat with different veg.0 -
Fruitylicious03 wrote: »A few sample menus...
Breakfast - 2 large eggs and normal full fat bacon OR oatmeal with almonds and a banana OR cottage cheese with muesli and a fruit sliced on top.
Lunch - some form of meat, usually with the fat eaten, and mixed vegetables with cheese melted over or/and with a baked potato with butter.
Dinner - usually the same as lunch but a different meat with different veg.
I know you said you didn't want to snack, but if you are only eating 3 meals a day and are eating decent food and staying in your calories. Then trying healthy snacking. My favorites are: cheese and grapes, carrots and hummus, raw granola bars, honey or fruit with greek yogurt, etc. You will have to decrease your meals a little to fit 1-2 snacks of 100-150 calories in.
I eat around 7am, 10:30am, 12:30pm, 3pm and 5:30pm. And if I hit the gym in the evening I usually have a snack after that. I rarely find myself hungry and am losing weight.
Also - spinach and veggies in general are GREAT at keeping you full.
Any way you look at it - if what you are doing isn't working, you are going to have to try something different 0 -
From what you give as your sample meals, you need to add more salad and fruit and vegetables to your diet. This are bulky with lots of fiber and will help both with nutrition and the "full factor." Good luck. And I agree with those who say if what you're doing is not working - you have to try something different. Try eating a HUGE salad with just vinegar and lemon with lunch and dinner. You won't be hungry.0
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Fruitylicious03 wrote: »Hi all I'm sorry I took so long to reply. I know you all recommend that I should log. Keep in mind that I am, just not everyday because I eat the same things. When I create the recipes I log one day as a sample menu to check my macros and stuff that's how I know how much I eat.
I'm sure my maintenance is 1670 as I have maintained on that number for 6 months before attempting to lose again. I'm 21, 5'2 and small framed.
if you do not log everyday, then how do you know that you are in a surplus, deficit, or at maintenance...???
It always blows my mind when people say "help, I need to lose the last 15 pounds and can't" then upon further review they admit to not logging all the time; then when told to log all the time to determine actual calorie intake they come back and say "no, I do not need to do that because I know how much I am consuming" ...If you know how much you are consuming, then why cant you lose the last 15 pounds???!!
could not agree more. you need to find out what your actual calorie intake needs to be and not just assume because thats what it was 6 months ago. If I ate what my calorie intake was supposed to be 6 months ago, I would start gaining weight.0 -
I think you need to eat about 5 times a day. I used to eat 3 times but I got very hungry before lunch and after lunch I got very sleepy so I drank energy drinks. And before I started dieting I know that when I ate a big lunch, like a double amount I still became hungry after about 3 hours. Now I eat at 7:45, 10:30, 13:00, 16:45 and 20:10, small meals and a 300gr lunch. I have been eating/drinking protein shakes for dinner for about 4 months because it somehow is only 150 cal and I am not hungry afterwards.0
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Fruitylicious03 wrote: »A few sample menus...
Breakfast - 2 large eggs and normal full fat bacon OR oatmeal with almonds and a banana OR cottage cheese with muesli and a fruit sliced on top.
Lunch - some form of meat, usually with the fat eaten, and mixed vegetables with cheese melted over or/and with a baked potato with butter.
Dinner - usually the same as lunch but a different meat with different veg.
Are you weighing the almonds, banana, and oatmeal? What about the cottage cheese with muesli?
I get what you're saying about your lunch and/or dinner... that you cook the stuff once and divvy it up into 6 portions, but you don't seem to be doing that with breakfast based on the types of things you're eating. 28g of almonds doesn't seem that different from what 48g of almonds looks like... hard to know without weighing and logging. I've eaten some bananas that were 87g on my food scale, others that were 143g. Big difference.0 -
Fruitylicious03 wrote: »I eat 85g of protein and 45g of fat a day. On 1470 calories.
Maybe you should change your macros? It sounds like you're at a higher amount of carbs. Could you be insulin resistant or sensitive? My macros are set 1/3, 1/3, 1/3 or actually 30% carb, 35% fats, and 35% protein. The key is trying to balance protein and carbs in each meal or snack.
I'm on a 1400 calorie diet and my protein is well over 100 g. Maybe your blood sugar is sending those hunger signals incorrectly because of the higher carbs that you're eating.0 -
I do weigh out the oatmeal. And I don't weigh the almonds, I kind of buy 300grams of them and just divide the packet into 6. It evens out over the week. I weigh one banana and use that weight for the rest as their all about the same size in length and width. The caloric difference between them can't really be more than 10-20.0 -
I still do not understand how you know you are eating 1670 a day when you do not log every day ...
but whatevs...
OP you have received good advice, whether or not you want to follow it is up to you ..
good luck in your journey ...0 -
Fruitylicious03 wrote: »
I do weigh out the oatmeal. And I don't weigh the almonds, I kind of buy 300grams of them and just divide the packet into 6. It evens out over the week. I weigh one banana and use that weight for the rest as their all about the same size in length and width. The caloric difference between them can't really be more than 10-20.
300g almonds / 6 = 50g per serving = 293 calories per 50g. Plus ~90-120 calories for a banana. Plus however many calories are in your oatmeal, maybe 120-150 calories depending on flavors etc.
That's 503 calories with low estimates, 563 with the higher estimates.
Not 300 calories like you thought you were eating every day.0 -
willrun4bagels wrote: »Fruitylicious03 wrote: »
I do weigh out the oatmeal. And I don't weigh the almonds, I kind of buy 300grams of them and just divide the packet into 6. It evens out over the week. I weigh one banana and use that weight for the rest as their all about the same size in length and width. The caloric difference between them can't really be more than 10-20.
300g almonds / 6 = 50g per serving = 293 calories per 50g. Plus ~90-120 calories for a banana. Plus however many calories are in your oatmeal, maybe 120-150 calories depending on flavors etc.
That's 503 calories with low estimates, 563 with the higher estimates.
Not 300 calories like you thought you were eating every day.
It was an example...but thanks.
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Fruitylicious03 wrote: »willrun4bagels wrote: »Fruitylicious03 wrote: »
I do weigh out the oatmeal. And I don't weigh the almonds, I kind of buy 300grams of them and just divide the packet into 6. It evens out over the week. I weigh one banana and use that weight for the rest as their all about the same size in length and width. The caloric difference between them can't really be more than 10-20.
300g almonds / 6 = 50g per serving = 293 calories per 50g. Plus ~90-120 calories for a banana. Plus however many calories are in your oatmeal, maybe 120-150 calories depending on flavors etc.
That's 503 calories with low estimates, 563 with the higher estimates.
Not 300 calories like you thought you were eating every day.
It was an example...but thanks.
Well since you have it all figured out... I'll just quote the poster above me:I still do not understand how you know you are eating 1670 a day when you do not log every day ...
but whatevs...
OP you have received good advice, whether or not you want to follow it is up to you ..
good luck in your journey ...
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Fruitylicious03 wrote: »willrun4bagels wrote: »Fruitylicious03 wrote: »
I do weigh out the oatmeal. And I don't weigh the almonds, I kind of buy 300grams of them and just divide the packet into 6. It evens out over the week. I weigh one banana and use that weight for the rest as their all about the same size in length and width. The caloric difference between them can't really be more than 10-20.
300g almonds / 6 = 50g per serving = 293 calories per 50g. Plus ~90-120 calories for a banana. Plus however many calories are in your oatmeal, maybe 120-150 calories depending on flavors etc.
That's 503 calories with low estimates, 563 with the higher estimates.
Not 300 calories like you thought you were eating every day.
It was an example...but thanks.
I mean, not to be rude. But the problem is not my calories. The problem is the fact that I'm hungry. Just keep in mind I'm also exercising so any excess is cushioned. I don't know why some people on here get so worked up or "do not understand" how I know how much I'm eating if I don't weigh everyday. Simple. I weigh everything I'm going to eat in the week...once. and divide the total. It's the same as if you would weigh individually, just less work.
I know when I'm overeating on calories. I've been counting for a year and a half. It's ingrained in my head.
I stated in my OP that I KNOW why I'm not losing. Because I eat up to or over maintenance because of hunger. I know I'm not losing because I eat too many calories. That's not what I was asking. I was asking why I'm still hungry even having eaten enough.
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I would echo some of the other posters who suggest upping your fat and/ or protein and see if that helps keep you satiated.0
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Like I said earlier, if you exercise more you'll be allowed to eat more and still stay at a deficit. That's the only way I can do it and not be a hangry *kitten*.0
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Fruitylicious03 wrote: »Fruitylicious03 wrote: »willrun4bagels wrote: »Fruitylicious03 wrote: »
I do weigh out the oatmeal. And I don't weigh the almonds, I kind of buy 300grams of them and just divide the packet into 6. It evens out over the week. I weigh one banana and use that weight for the rest as their all about the same size in length and width. The caloric difference between them can't really be more than 10-20.
300g almonds / 6 = 50g per serving = 293 calories per 50g. Plus ~90-120 calories for a banana. Plus however many calories are in your oatmeal, maybe 120-150 calories depending on flavors etc.
That's 503 calories with low estimates, 563 with the higher estimates.
Not 300 calories like you thought you were eating every day.
It was an example...but thanks.
I mean, not to be rude. But the problem is not my calories. The problem is the fact that I'm hungry. Just keep in mind I'm also exercising so any excess is cushioned. I don't know why some people on here get so worked up or "do not understand" how I know how much I'm eating if I don't weigh everyday. Simple. I weigh everything I'm going to eat in the week...once. and divide the total. It's the same as if you would weigh individually, just less work.
I know when I'm overeating on calories. I've been counting for a year and a half. It's ingrained in my head.
I stated in my OP that I KNOW why I'm not losing. Because I eat up to or over maintenance because of hunger. I know I'm not losing because I eat too many calories. That's not what I was asking. I was asking why I'm still hungry even having eaten enough.
There are some posts hidden in here identifying it.
You need to figure out what's satiating to you, and therefore makes you feel fuller longer. For some people it's protein, others it's fats, some it's fiber.
The recommendations to add a salad or RAW leafy vegetable to your meals are smart ones. Volume wise they take up more room in your stomach as you digest them, making you feel fuller. It seems like the majority of the vegetables you're eating, like baked potatoes, are starchy. If a medium baked potato is going to run you around 130 cals before the margarine/butter, that means you could eat 18.5 cups of spinach instead. Obviously, not realistic, but what people are suggesting is that you make tweaks to incorporate low cal, high volume foods.0 -
If you really feel you are doing everything right in terms of nutrition and calories then maybe it is time to see your doctor to see if you have a medical condition causing your excessive hunger.
A quick search on the internet suggests that increased appetite or hunger could be a symptom of various diseases or disorders. I would get it checked out.0 -
If you are 100% convinced you do not have a calorie problem, and you feel like you are making choices that are satiating for you, then you're left with a pair of options. Option 1: deal with being hungry. It won't kill you to be hungry, it won't harm you to be hungry. Just deal with it. Option 2, adjust your goal to something less extreme that will allow you to eat more. Either lose the weight slower, or set a higher goal weight. If your calories, food choices, and your tracking are 100% spot on then those options are really all that's left.0
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