I Am STARVING!! Close to Maintenance. Is This Normal?
pearso21123
Posts: 351 Member
I am a 5' 4" female, currently weigh 133 lb. I've lost 68 lbs. in the last 9 months, and did fine with my allowed calories after the first few weeks. Basically, once I figured out what and when to eat to keep me full the longest. A few weeks ago I started feeling hungry all the time again. I'm almost to maintenance, just wanting to lose a last few pounds. At first, I thought it was just TOM, but that has come and gone and I'm still starving all the time. And it's not just boredom; this is stomach growling, want-to-chew-my-own-arm-off hunger. I'm eating more calories (set to lose 0.5 lbs/week) but still hungry. Is this normal? You're supposed to need less calories as you lose weight, so why do I feel like I need more? Could it be because my body doesn't have the massive stores of fat to pull from anymore? Has anyone else experienced this? It's getting really hard to stay on track.
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Wow, that sounds difficult. =/ Are you eating back exercise calories? How active are you?0
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holladaytime wrote: »Wow, that sounds difficult. =/ Are you eating back exercise calories? How active are you?
In the beginning, I wasn't eating back any exercise calories. I'm currently eating back pretty much 100% and still hungry. I'm set at sedentary but am doing C25K, plus I walk 30 minutes 5X per week (during my lunch break) along with all the regular "life" stuff. Occasionally, I go to the gym or ride my bike, but mostly walk/jog.
I just checked and my weekly total for this week is 560. That would include house cleaning if it was intense enough to be justified (like mopping the kitchen, cleaning the basement, etc., not just doing dishes or laundry).0 -
What has your weight done during these last few weeks of hunger? Are you losing at the rate you would expect? less? more?0
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pearso21123 wrote: »I am a 5' 4" female, currently weigh 133 lb. I've lost 68 lbs. in the last 9 months, and did fine with my allowed calories after the first few weeks. Basically, once I figured out what and when to eat to keep me full the longest. A few weeks ago I started feeling hungry all the time again. I'm almost to maintenance, just wanting to lose a last few pounds. At first, I thought it was just TOM, but that has come and gone and I'm still starving all the time. And it's not just boredom; this is stomach growling, want-to-chew-my-own-arm-off hunger. I'm eating more calories (set to lose 0.5 lbs/week) but still hungry. Is this normal? You're supposed to need less calories as you lose weight, so why do I feel like I need more? Could it be because my body doesn't have the massive stores of fat to pull from anymore? Has anyone else experienced this? It's getting really hard to stay on track.
Most important is...do you lose weight as projected? So half a pound a week or more...when more eat a bit more.
For me i have days that i eat more than the "given" daily calorie allowance. But i still lose the same
And when you you dont lose more, maybe settle down to lose a little less than the half pound a week. Your body seems to "ask" for more food.
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Some quick add calories in your diary, lots of snacks I wouldn't find filling, condiments that are full calorie or large servings.
One day:
Cinnamon roll- 250 calories, not filling
Taco bell- 440 calories, not filling
Two caramel apples- 460 calories, maybe filling but you could have had one.
Those aren't 'bad' choices, but in the same day they don't help you feel full. That often carries over for a few days.0 -
I am finding myself to be in the same situation. As mentioned by usmcmp - i try to find things that are more filling as I am reaching goal. But yeah, I get it. I basically have stopped exercising at this point just so I can stay on track with my calories. As soon as I exercise, despite increasing my caloric intake, I am still starving and lose all control.0
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blankiefinder wrote: »What has your weight done during these last few weeks of hunger? Are you losing at the rate you would expect? less? more?
My weight bounced up a couple of pounds one week and has been slowly inching its way back down, but I finally got sick of the scale and decided to weigh myself only once per month, after TOM, and focus more on fitness and less on the scale. Not very helpful, I know, but at 0.5 lbs per week weighing weekly just doesn't tell you a whole lot. I can fluctuate by that much in a day, easy.0 -
Looking at your diary, your protein seems a little low, that could be it. I usually need at least 80g and aim for over 100g. Also meeting your fiber goal could help with full-ness. You also don't have your fat tracked in your diary. Getting a healthy minimum of fat helps a lot with hunger.0
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Looking at your diary, your protein seems a little low, that could be it. I usually need at least 80g and aim for over 100g. Also meeting your fiber goal could help with full-ness. You also don't have your fat tracked in your diary. Getting a healthy minimum of fat helps a lot with hunger.
Good catches! I would stop tracking sodium, make sure you eat 80+ grams of protein and start tracking fat.0 -
I'm in the same situation as you - pretty much what would have been fine while I was losing is not fine anymore now because I'm hungrier.. so I have to make better choices, or I am hungry (so yeah, I'm hungry a lot).
Just looking at your diary, you just need to make better choices. Too much fast food (not filling for the calories), too many liquid calories (milk, kool aid), definitely not enough protein and probably not enough fat and fiber either.0 -
Some quick add calories in your diary, lots of snacks I wouldn't find filling, condiments that are full calorie or large servings.
One day:
Cinnamon roll- 250 calories, not filling
Taco bell- 440 calories, not filling
Two caramel apples- 460 calories, maybe filling but you could have had one.
Those aren't 'bad' choices, but in the same day they don't help you feel full. That often carries over for a few days.
True, I have been eating more "junk" lately. My quick add calories are normally things I know the calories for but didn't want to look up in the database; very rarely homemade items that I estimated the calories for because I cook in bulk for my family and can't always figure out how many calories are in one "serving." But, even when I eat a meal that kept me perfectly full all summer long (my normal breakfast of 2 servings of cereal, 0.5 cup milk, sometimes a banana, sometimes not) it no longer fills me up. I've tried switching back to eggs (my normal "winter" breakfast) and still no go. Azurite27, you may be right about my protein.
Those cinnamon rolls were a splurge, and I knew I was going to regret it later.
Go back past Wednesday to get a more accurate food log. These last few days have been terrible with eating on the run.
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Looking at your diary, your protein seems a little low, that could be it. I usually need at least 80g and aim for over 100g. Also meeting your fiber goal could help with full-ness. You also don't have your fat tracked in your diary. Getting a healthy minimum of fat helps a lot with hunger.
Good catches! I would stop tracking sodium, make sure you eat 80+ grams of protein and start tracking fat.
How can I get that much protein?? I'll have to do some research on high-protein foods.
I switched out sodium and added fat. I normally just like to keep an eye on sodium because I tend to like salty foods, and that of course leads to water retention, not for any health reason.0 -
I went back 3 weeks. The day I was talking about specifically is October 23rd. October 15th no breakfast logged and 1000 calories of Taco Bell for lunch.
Typically you are low on protein (which is filling) and you could make choices that are more filling.0 -
pearso21123 wrote: »Looking at your diary, your protein seems a little low, that could be it. I usually need at least 80g and aim for over 100g. Also meeting your fiber goal could help with full-ness. You also don't have your fat tracked in your diary. Getting a healthy minimum of fat helps a lot with hunger.
Good catches! I would stop tracking sodium, make sure you eat 80+ grams of protein and start tracking fat.
How can I get that much protein?? I'll have to do some research on high-protein foods.
I switched out sodium and added fat. I normally just like to keep an eye on sodium because I tend to like salty foods, and that of course leads to water retention, not for any health reason.
Chicken, eggs, beef, cheeses, pork. There are days where you get more than 80g of protein.0 -
I'm in the same situation as you - pretty much what would have been fine while I was losing is not fine anymore now because I'm hungrier.. so I have to make better choices, or I am hungry (so yeah, I'm hungry a lot).
Just looking at your diary, you just need to make better choices. Too much fast food (not filling for the calories), too many liquid calories (milk, kool aid), definitely not enough protein and probably not enough fat and fiber either.
The kool-aid is sugar free, only 10 calories per bottle of water and I drink about 3 bottles per day (30 calories total per day), so I don't think that's it. I used to be a Mountain Dew addict. Pop was the first thing I gave up when I decided it was time to lose weight. I've only been having 0.5 cup of milk with my cereal in the mornings, except for this past week when I've increased it to a whole cup. That doesn't seem like too much, but maybe it is. Definitely too much fast food this past week, though the hunger started before that. With all the fast food I've had this week, this probably wasn't the best time to ask this question and have everybody looking at my diary 0 -
pearso21123 wrote: »I'm in the same situation as you - pretty much what would have been fine while I was losing is not fine anymore now because I'm hungrier.. so I have to make better choices, or I am hungry (so yeah, I'm hungry a lot).
Just looking at your diary, you just need to make better choices. Too much fast food (not filling for the calories), too many liquid calories (milk, kool aid), definitely not enough protein and probably not enough fat and fiber either.
The kool-aid is sugar free, only 10 calories per bottle of water and I drink about 3 bottles per day (30 calories total per day), so I don't think that's it. I used to be a Mountain Dew addict. Pop was the first thing I gave up when I decided it was time to lose weight. I've only been having 0.5 cup of milk with my cereal in the mornings, except for this past week when I've increased it to a whole cup. That doesn't seem like too much, but maybe it is. Definitely too much fast food this past week, though the hunger started before that. With all the fast food I've had this week, this probably wasn't the best time to ask this question and have everybody looking at my diary
You've had severe hunger the past few weeks and higher intake of fast food the past few weeks. They are related. You don't have to give up fast food, but for the amount of calories you "spend" on fast food it's not as filling as other options. It is a good idea to limit fast food if you are concerned with hunger.0 -
pearso21123 wrote: »Looking at your diary, your protein seems a little low, that could be it. I usually need at least 80g and aim for over 100g. Also meeting your fiber goal could help with full-ness. You also don't have your fat tracked in your diary. Getting a healthy minimum of fat helps a lot with hunger.
Good catches! I would stop tracking sodium, make sure you eat 80+ grams of protein and start tracking fat.
How can I get that much protein?? I'll have to do some research on high-protein foods.
I switched out sodium and added fat. I normally just like to keep an eye on sodium because I tend to like salty foods, and that of course leads to water retention, not for any health reason.
Cottage cheese with fruit and granola for breakfast
Mixed salad and canned chicken or tuna for lunch
Protein, rice, and veggies for dinner
Hope that helps0 -
Alright, well, I went back too but there's no way cereal and milk would keep me full longer than one hour in the morning, lol.
Then there's a severe lack of veggies. Try to get your 5 servings a day (I often get 8 or 9). And still too many carbs, not enough protein.
I suggest you start cooking instead of relying on convenience food.0 -
Thank you, everybody. I just went back and reviewed my diary, and holy cow! I didn't realize I'd let that much fast food sneak back into my life! No wonder I've been so hungry. I thought I was doing really well with all of the home cooking I've been doing. I hate to cook and have learned a lot of new recipes over the summer, and have added in a lot more veggies than in the past, but obviously I still have a ways to go.
So, to summarize what you've helped me to realize, though it should have been obvious:- More protein
- Less carbs
- Less junk and fast food overall (duh! Why didn't I think of that myself)
- More fiber
- More veggies
Now I need to go make a list of the foods I should be eating and tape copies on the stove, the refrigerator, and on my computer at work.
Note to self: Get back on track and quit screwing around!
And, as my way of apology for asking such a stupid question, I am having a can of tuna for dinner. Partly because that's all the calories I have left, and partly because Protein.
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In addition to more protein, less junk, more fiber...perhaps you could try eating at maintenance for a week or two, then go back to a deficit? It might give your body and mind a chance to regroup.0
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I get hungry when (1) my carbs are over 40% of my calories and (2) when it gets cold.
You burn more when you're cold. Fat (nuts, for example) and protein seem to help that a lot.
When I have too many refined carbs (40% isn't even close to low), my blood sugar tends to spike and I get really hungry. If you've lost that much weight (congratulations!) you may be sensitive to refined carbs and your body may overshoot the insulin it needs.
When I get those macros in order I top being hungry.
(And I do eat my exercise calories back.)0 -
Firefly0606 wrote: »In addition to more protein, less junk, more fiber...perhaps you could try eating at maintenance for a week or two, then go back to a deficit? It might give your body and mind a chance to regroup.
I tried that for about a week, that's when I gained the two pounds I'm still trying to re-lose. Then I did some research and found out that you normally gain 3 - 5 pounds when you go into maintenance, so you have to lose BELOW your goal weight so that when you go to maintenance and gain you'll end up AT your goal weight. So I'm working to get below my goal weight (130 lb) so I can go to maintenance. I've read that you should take diet "breaks," but I've never actually done it.0 -
Holy crap, I just realized that I'm making a list of foods with their protein and fiber amounts, and I'm planning meals to make sure I get enough of each. That means I'm going to actually be looking at my macros seriously, not just a casual glance. I remember telling myself when I first started MFP that I'd never get to this point, it was only calories that mattered. What's happening to me!?
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I get hungry when (1) my carbs are over 40% of my calories and (2) when it gets cold.
You burn more when you're cold. Fat (nuts, for example) and protein seem to help that a lot.
When I have too many refined carbs (40% isn't even close to low), my blood sugar tends to spike and I get really hungry. If you've lost that much weight (congratulations!) you may be sensitive to refined carbs and your body may overshoot the insulin it needs.
When I get those macros in order I top being hungry.
(And I do eat my exercise calories back.)
Thank you. I just added carbs to my macros. It says I should be eating 192, but how do I know what % that is? I was raised on carbs (a meal is not a meal without mashed potatoes or pasta) so cutting back has been a big deal for me. I barely know how to make a meal without potatoes or pasta as a base, though I've been trying. I have noticed that I feel a lot better since I've been eating less carbs, but I thought it was just due to losing weight.0 -
I get hungry when (1) my carbs are over 40% of my calories and (2) when it gets cold.
You burn more when you're cold. Fat (nuts, for example) and protein seem to help that a lot.
When I have too many refined carbs (40% isn't even close to low), my blood sugar tends to spike and I get really hungry. If you've lost that much weight (congratulations!) you may be sensitive to refined carbs and your body may overshoot the insulin it needs.
When I get those macros in order I top being hungry.
(And I do eat my exercise calories back.)
Oh, I see, over 40% of your calories! Okay, let me do some figuring.0 -
@pearso21123 If you have never altered your macros in your goal setting you will be set to 50% carb, 30% fat, and 20%protien.
These percentages are stationary, so if you vary your intake daily by adding in exercise the gram amounts will go up to stay a percentage of the upped calories.
You can alter your macro percentages if you wish. Just go to goals and put in your preferred numbers.
Great thread OP and contributers, a pleasure to read.0 -
Only thing to add since no one answer your point - yes, take diet breaks. If you've been dieting for 9 months straight, going to maintenance for a few weeks to a month will be beneficial on bringing hormonal levels back to normal and managing hunger, sanity and satiety.0
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What kinds of foods are you eating now? If you are eating higher simple carbs or sweets you are going to have a drop in blood sugar afterwards that causes you to be hungry.0
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pearso21123 wrote: »I get hungry when (1) my carbs are over 40% of my calories and (2) when it gets cold.
You burn more when you're cold. Fat (nuts, for example) and protein seem to help that a lot.
When I have too many refined carbs (40% isn't even close to low), my blood sugar tends to spike and I get really hungry. If you've lost that much weight (congratulations!) you may be sensitive to refined carbs and your body may overshoot the insulin it needs.
When I get those macros in order I top being hungry.
(And I do eat my exercise calories back.)
Thank you. I just added carbs to my macros. It says I should be eating 192, but how do I know what % that is? I was raised on carbs (a meal is not a meal without mashed potatoes or pasta) so cutting back has been a big deal for me. I barely know how to make a meal without potatoes or pasta as a base, though I've been trying. I have noticed that I feel a lot better since I've been eating less carbs, but I thought it was just due to losing weight.
I still have carbs at most meal. The key is moderation. I pretty much follow the half plate of veggies, 1/4 protein and 1/4 carbs rule. So less carbs, more veggies.0 -
Too many carbs - they keep you hungry! Cut'em!! (below 120/day, below 100 even better)0
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