Absolutely starved at 1300 calories
hmg90
Posts: 314 Member
So a while ago I had to quit my gym membership. I try to add exercise now and then but I don't like adding 'power walk' or jogging to my exercise as I feel, outside the gym, that I am overestimating calories burned - unless I can count them precicely, I don't trust the number (and experience tells me I'm right). So I try to just walk as much as possible, without counting it as exercise. Recently, I've been doing my internship every day, all day (until late), and it's very passive work.
Anyway, for a moderate weight loss I am to eat 1300 calories a day. But I feel that in the evening I am STARVED. By that I don't mean 'keen on snacks', I mean hungry. I make sure I eat foods that give energy - oats, eggs, chicken, pork with some occasional cheese. But if I am to stay within 1300 calories, I am - depressingly - to go hungry to bed, and there are only so many nights I can do so. The next day I wake up hungry and my need for food is even stronger.
For the past week, I have eaten around 1500-1600 calories a day, and I have not lost as much as half a pound. My weight is constant. Experience tells me the same - I won't lose weight at all unless I am actually below 1300. It seems whether I eat 1500 or 1800 a day doesn't matter. That's why it's exhausting - why am I restricting myself if it doesn't matter?
I am not looking for advice telling me I'm in 'starvation mode' or to add exercise, but nutrition advice only. For those who eat 1300 a day and manage to maintain it, how do you do it? Do you feel starved or manage to feel satisfied?
Does a person's age and weight influence this? I have just turned 23, female, I am 5"9 and 132 lbs. Not looking to lose a lot of weight, just the last few lbs.
Anyway, for a moderate weight loss I am to eat 1300 calories a day. But I feel that in the evening I am STARVED. By that I don't mean 'keen on snacks', I mean hungry. I make sure I eat foods that give energy - oats, eggs, chicken, pork with some occasional cheese. But if I am to stay within 1300 calories, I am - depressingly - to go hungry to bed, and there are only so many nights I can do so. The next day I wake up hungry and my need for food is even stronger.
For the past week, I have eaten around 1500-1600 calories a day, and I have not lost as much as half a pound. My weight is constant. Experience tells me the same - I won't lose weight at all unless I am actually below 1300. It seems whether I eat 1500 or 1800 a day doesn't matter. That's why it's exhausting - why am I restricting myself if it doesn't matter?
I am not looking for advice telling me I'm in 'starvation mode' or to add exercise, but nutrition advice only. For those who eat 1300 a day and manage to maintain it, how do you do it? Do you feel starved or manage to feel satisfied?
Does a person's age and weight influence this? I have just turned 23, female, I am 5"9 and 132 lbs. Not looking to lose a lot of weight, just the last few lbs.
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Replies
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If you opened your diary it would be a lot easier to give you advice about your diet.
In general - eat a lot of veggies, skip the "diet" foods that are low-cal but not at all filling, lots of fiber and protein will keep you fuller longer.0 -
Age certainly does matter but not at 23, and if you're at the last few pounds, they're the hardest. It's tricky but I submit that it is more about quality than quantity. And I'm also an advocate of EATING if you are truly hungry. Listen to your body. If you give it what it needs, it will respond. Sorry if that isn't specific enough but that's my best advice!0
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5'9 and 132 lbs.. and you are looking for weight loss???? sorry I think you probably are more than within a heathy weight.. good luck0
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a: at 5'9" and 132#, you are already thin. you don't need to lose eight, but if you want to shed a couple , what I cal 'vanity pounds'- then you should eat at a very small deficit.
b: at your height/weight your BMR- basic calories so your body can just function, is about 1550.
you are eating well below the level that your body needs to just function. no wonder you are so hungry all the time.
eat a little more. add protein and healthy fats.0 -
Keep going with the 1500-1600 for a few weeks to a month,and then
Gage your progress. Weight loss isn't linear and it takes longer than a week to accomplish.
Give it time.0 -
I am not looking for advice telling me I'm in 'starvation mode' or to add exercise
You may want to re-think this. Strength training + regular activity + enough food = an excellent solution for many people in your situation (and you don't need a gym membership to be successful). Severely limiting your food intake and constantly feeling hungry is neither healthy nor sustainable.0 -
Your BMI is at 19.5. This may be your body's way of telling you that this is your set weight. If you aren't happy with your body, I don't think losing a few pounds will change much. What will change this is losing body fat. I would add some body resistance and focus on dropping body fat rather than pounds. Ignore the scale and focus on body recomposition. During this process, you could actually gain weight and look thinner/lose inches.
I'm sort of in the same boat. Healthy BMI, but not happy with the way I look. Have started Barre3 classes, Mixxed Fit classes and moderate weights....upped my calories. Already lost a couple of inches this month. Scale is pretty much the same.0 -
If you are "absolutely starved" then eat more.
At 19.5 BMI you should honestly be looking to add more muscle to improve your body's shape, so you should probably be eating waaaay more.0 -
When is the last time you eat a meal? Remember if you are eating your last meal around 4pm and then going to sleep and not eating again until 9am, you are going a long time between and your body might just want a few calories more.
I find eating a little later helps. Maybe a protein like chicken breast and salsa (under 200 calories) but it will fuel your hunger pains. If you don't want to add more and your stomach is saying EAT then I would eat.0 -
MFP is WAY too low on its calorie allowance. I'm almost sure there's a healthier tool out there, but the users here are cool. Check your TDEE at http://iifym.com/tdee-calculator/ (there's several of these websites). Dieting doesn't have to be that painful. I'd rather lose weight slowly. When I lose weight by starving, the fat always comes back and it brings its fat friends.0
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Your metabolism may be adjusting to the amount of fuel you're eating and level of activity. Also bumping up your protein and fat ratio may help with being more satiated. Being hungry all the time is not going to be sustainable. Willpower will eventually give in.0
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1300 calories isn't enough! Look up your TDEE (you can google a calculator for it), and multiply it by .8. Eat that much so you're maintaining your metabolism and not starving yourself. It's a much more sustainable diet. As long as you're eating good foods (veggies, protein, fiber), you'll do well! Keep up the workouts!0
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You do not even need to be losing more weight.
Why the big deal about being the lowest BMI you can be in the normal range?
I mean, a person weighing more than you, but with muscle, will look better anyway, so why not aim for appearance rather than scale number. Why put your body through torture unnecessarily?0 -
You feel starved because you are. When you up your cals, especially when you have been eating so low for your activity level, your body is going to naturally hold onto things. It may take a few weeks before you see the scale move again. Seeing some red flags in your language. Don't get so caught up in the numbers that you put your health at risk.0
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you asked for nutritional advice:
here is some nutritional advice:
Eat more protein, eat more fats, eat more calories, eat less foods labeled "diet" or "Low-Fat", eat less artificial sweeteners, eat less processed foods.
I tried 1300 cal/day and am 5'6.5", I was tired, groggy, headachy, HUNGRY. so I gave my body more nutrients.
-Kimberly0 -
You are eating below your BMR, OF COURSE you feel starved!! I pulled this off of fat2 fit for you. You are at a normal healthy weight already, but if you wanted to lose a few more pounds you are still under eating by a long shot.
Entered information: 23 year old female, 69 inches tall, weighing 132 pounds, BMI of 19.5 (Normal weight).
From the information that you entered, you'd like to weigh 125 lbs.
Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1445 calories. YOU SHOULD NOT EAT BELOW THIS!
How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.
Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1698 this is what you should eat for weight loss
Lightly Active (light exercise/sports 1-3 days/wk) 1946
Moderately Active (moderate exercise/sports 3-5 days/wk) 2193
Very Active (hard exercise/sports 6-7 days/wk) 2441
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 26890 -
I am having the same problem!0
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I assembled my hunger killer food item from the scientific literature on food effects on hunger and weight loss. My magic combo is any flavor non-fat Chobani yogurt (6 oz) with 1/2 cup of Fiber One cereal mixed in for crunch. Both foods are at the top of the list of foods that provide satiation and the combo is only 200 calories. In my experience it is the perfect evening snack to kill hunger for the rest of the night.0
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Thanks for advice. I don't eat a lot of 'diet foods', but I do have some of those Weight Watchers snacks lying around, and I'll throw them out.0
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For the past week, I have eaten around 1500-1600 calories a day, and I have not lost as much as half a pound. My weight is constant.
A week is hardly enough time to know if you're losing weight or not.0 -
5'9 and 132 lbs.. and you are looking for weight loss???? sorry I think you probably are more than within a heathy weight.. good luck
This. I'm 5'2 and 130 and even I don't need to lose weight o_O
The problem is that most people ''think'' what they need is to lose weight when in fact they need a good dose of heavy lifting to reshape their body0 -
i haven't tried it because they are, IMO, extremely expensive, but chia seeds are supposed to go a long way towards making you feel really full.0
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If you are feeling starved then your body is telling you that you need to eat more food!! Listen to your body!!
I think pretty much everyone else has commented that you are in a normal weight range... but in any case, you asked for nutrition advice: eat whole, real foods! What works well for me is making sure that at lunch and dinner, half of my plate is green veggies. (kale, broccoli, swiss chard, etc.) I also always have a protein with those meals and with my snacks. I also make sure that at lunch, I eat a healthy fat. These things together keep me satiated and I never go to bed hungry. (I eat about 1300 calories/day, but keep in mind I am only 4'11.)0 -
I'm currently eating at my TDEE of 1320, but I'm 5'2" and reasonably sedentary. You're quite a lot taller than me and more active, so I'm not surprised you're starving...0
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Im the same height as you, And I have been the same weight as you before. I'm 8lbs heavier than you now, But that's because now I have been lifting weights & building muscle...............
Your hungry because your body is at a low weight for your height and it wants food! I personally would say eat 1600/1700 calories a day, and do some exercise. Your be able to eat the foods you want, feel good after a workout and be happy!!!
Why starve yourself?
Sometimes our body is fighting to hold onto any fat, and from your stats, you have hardly any fat...0 -
You do not even need to be losing more weight.
Why the big deal about being the lowest BMI you can be in the normal range?
I mean, a person weighing more than you, but with muscle, will look better anyway, so why not aim for appearance rather than scale number. Why put your body through torture unnecessarily?
I have, like someone else said, a few "vanity pounds". I am an okay size, but I want a defined stomach and slimmer thighs.
I am not sure if the thighs are possible. In terms of proportions I am more or less an hourglass (proportional shoulders and hips, small waist) but I am leaning towards a pear in terms of fat and all the fat on my body goes to my hips, bum and thighs. I used to work out my legs every other day at the gym, but even at 125 lbs, which I used to be, they were still chubby. My mum has heavy thighs as well and she says I have the same large thigh muscles and that they'll probably never be skinny
As for my tummy, I do situps and pilates exercises ("the 100"). But I know that to get that complete flatness, the fat on top has to go...
My bodyfat is slightly below 25% (it was 25, but I lost a few since then). I want it to be ideally around 22%. I like to have a butt and I don't want to lose it, but I know you can't 'point diet'.0 -
I have, like someone else said, a few "vanity pounds". I am an okay size, but I want a defined stomach and slimmer thighs.
I am not sure if the thighs are possible. In terms of proportions I am more or less an hourglass (proportional shoulders and hips, small waist) but I am leaning towards a pear in terms of fat and all the fat on my body goes to my hips, bum and thighs. I used to work out my legs every other day at the gym, but even at 125 lbs, which I used to be, they were still chubby. My mum has heavy thighs as well and she says I have the same large thigh muscles and that they'll probably never be skinny
As for my tummy, I do situps and pilates exercises ("the 100"). But I know that to get that complete flatness, the fat on top has to go...
My bodyfat is slightly below 25% (it was 25, but I lost a few since then). I want it to be ideally around 22%. I like to have a butt and I don't want to lose it, but I know you can't 'point diet'.
to lower your body fat and look more define the KEY is eat more and LIFTT HEAVY! (more protein and fats, specifically. they h elp you lose the fat you have and keep the muscle)
I am 5'6.5" and weigh 133# and have a body fat of 23%. that is one pound more than yu at 2.5" shorter than you. I eat 1500-1700 calories a day (on average, some days a little higher or lower) and lift weights 2-3 times a week and no very little cardio.
EDIT to ADD ** lifting heavy is relative. it is heavy to YOU. I have been lifting for 2 months now and my bench press and over head press are still only about 60#. but that is double the 30# I started with. So don't think lifting heavy means going out and squatting 200# this weekend.0 -
Today I've had an immense appetite.. I think I've eaten around 1700 calories. I just want food and more food. And it's not like craving chocolate or chips (not that I have it in my house at all..) - I attacked the salmon salad I had in my fridge.
I'm not PMSing, so can anyone else offer any reasons for hunger like this?0 -
Today I've had an immense appetite.. I think I've eaten around 1700 calories. I just want food and more food. And it's not like craving chocolate or chips (not that I have it in my house at all..) - I attacked the salmon salad I had in my fridge.
I'm not PMSing, so can anyone else offer any reasons for hunger like this?
maybe your body is trying to make up for all of the days that it didn't get enough. Eat the FOODZ today, drink plenty of water, and tomorrow eat up to your TTDEE -10% amount.0 -
You may not WANT anyone to tell you that you need to eat more, but you're going to hear it anyway.
You're at the very low end of a healthy BMI for your height and, although BMI is not really a great measure of health, it's close enough to say that you really don't have much (or anything) to lose and that, if you want to maintain long-term good health, you're going to have to eat well, and adequately.
If you *do* lose more weight, it's going to come off slowly - most likely quite a bit more slowly than 1/2 pound a week. Furthermore, one week isn't long enough to gauge success - even if you had lost 5 pounds in one week, there are so many variables (water weight being the biggest one) that it quite simply isn't a long enough period to measure progress or sustainability.
Aside from figuring out your TDEE and calculating a healthy and manageable deficit (if you really do think you need to lose more), fill whatever calorie allotment you get with lean protein, healthy fat, fibrous carbs, and plenty of fruits and veggies to get the most nutritional bang out of your caloric buck (I am personally a fan of indulging cravings sensibly, but if you just want to know how to get the most food content into your calorie goals, that's how to do it).0
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