My program is falling apart
Grey_1
Posts: 1,139 Member
Hi folks - out of lurking into posting-in short, I feel like I fell apart and can't seem to gain traction again. I've lost just under 14lbs, which about met my goal of 176, but suddenly I feel like everything has gone awry, for a week or so, maybe a bit more.
My diet wasn't anything special - reasonable portions of red meat, chicken, pork on occasion, with lots of veggies, no bread, rice, pastas, pastries etc.
Suddenly, I felt hungry all the time, no matter what, or how much I ate. I'm only back up to 178, but I want to stop it here and now, but don't understand why the sudden and constant cravings to eat, and eat anything. I've made some half hearted attempts to reign it in using mfp, but as wonderful an app as it is, it doesn't make that frenetic, driving hunger go away. I just don't understand what set this off.
Any suggestions from you good people would be most welcome.
Thanks in advance
My diet wasn't anything special - reasonable portions of red meat, chicken, pork on occasion, with lots of veggies, no bread, rice, pastas, pastries etc.
Suddenly, I felt hungry all the time, no matter what, or how much I ate. I'm only back up to 178, but I want to stop it here and now, but don't understand why the sudden and constant cravings to eat, and eat anything. I've made some half hearted attempts to reign it in using mfp, but as wonderful an app as it is, it doesn't make that frenetic, driving hunger go away. I just don't understand what set this off.
Any suggestions from you good people would be most welcome.
Thanks in advance
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Replies
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What have you set your weight loss goal at? Maybe you could bump it up a little.0
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Drink more water. I drink a gallon a day and I seldom feel truly starving.
Add friends and interact on the social walls frequently. Seeing others succeed keeps me focuses and reminds me that I will still be alive and better tomorrow if I don't have that second serving.4 -
What is your daily calorie goal and are you hitting it every day or going over/under?
What did you set as your rate of weight loss? (Pounds per week)
Why are you not eating any carbs?? Or are you just eating other types like fruit and sweet potato? You need some carbs in your diet.
Are you female? Hormones can have a lot to do with off days or even off weeks.3 -
It was 176, but seems I could still lose 4 or 5 more. There's still a good bit of excess around the middle.queenliz99 wrote: »What have you set your weight loss goal at? Maybe you could bump it up a little.
I do about 5-6 8oz bottles a day. More is tough as I spend about 4 hours a day in heavy traffic and that gets ....problematic lol.Drink more water. I drink a gallon a day and I seldom feel truly starving.
Add friends and interact on the social walls frequently. Seeing others succeed keeps me focuses and reminds me that I will still be alive and better tomorrow if I don't have that second serving.
5 -
-2120 and about 2-300 under each day.courtneyfabulous wrote: »What is your daily calorie goal and are you hitting it every day or going over/under?
What did you set as your rate of weight loss? (Pounds per week)
Why are you not eating any carbs?? Or are you just eating other types like fruit and sweet potato? You need some carbs in your diet.
Are you female? Hormones can have a lot to do with off days or even off weeks.
-1lb per week
-Good question - I struggled to lose any weight until I cut back on the items I mentioned. I do get a good deal of veggies, broccoli/cauliflower/sprouts etc. They're usually 50-75% of each meal.
-male, 57
Thanks for the replies so far...
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Is 2120 what MFP set and what rate of loss for? You could just have been eating too little for your lifestyle. If 2120 was your goal you should eat that and some exercise calories. If you're shooting below you're widening your deficit further and becoming ravenous is not unsurprising.
Also worth playing around with your macros. Are you hitting your fat macro? I also find I need at least a little of the starchy carbs to feel sated at each meal.2 -
If you've only got 5 or so pounds to lose, you should be aiming to lose .5lbs per week. What did you set your activity level at on here?
If your mid section is the only place you need to lose, you should consider a recomp (eating st your maintenance calories and doing a progressive heavy (for you) lifting program instead of eating at a deficit if you're hungry all the time.2 -
Might be time to recalculate your calorie needs based on your new weight. I'd also reduce your rate of loss to 1/2 pound a week since it's kind of unrealistic to lose a pound of weight a week if you're close to your calorie goal.
Also you shouldn't really be eating less than your calorie goal. Your calorie deficit is already factored in. Not sure why you are under eating?
Less calories is not always better... the CORRECT amount of calories is best.0 -
I readjusted to add a few more carbs today, but yes, that's what mfp set.VintageFeline wrote: »Is 2120 what MFP set and what rate of loss for? You could just have been eating too little for your lifestyle. If 2120 was your goal you should eat that and some exercise calories. If you're shooting below you're widening your deficit further and becoming ravenous is not unsurprising.
Also worth playing around with your macros. Are you hitting your fat macro? I also find I need at least a little of the starchy carbs to feel sated at each meal.
Activity is set at active. I'll change it to .5 lb per week. I was doing a progressive heavy lifting program, but after two months it seemed I wasn't recovering - muscles still pretty tired, even after 2 days off. But that could be related to diet as well?cerise_noir wrote: »If you've only got 5 or so pounds to lose, you should be aiming to lose .5lbs per week. What did you set your activity level at on here?
If your mid section is the only place you need to lose, you should consider a recomp (eating st your maintenance calories and doing a progressive heavy (for you) lifting program instead of eating at a deficit if you're hungry all the time.courtneyfabulous wrote: »Might be time to recalculate your calorie needs based on your new weight. I'd also reduce your rate of loss to 1/2 pound a week since it's kind of unrealistic to lose a pound of weight a week if you're close to your calorie goal.
Also you shouldn't really be eating less than your calorie goal. Your calorie deficit is already factored in. Not sure why you are under eating?
Less calories is not always better... the CORRECT amount of calories is best.
Another vote for .5 lb per week - I'll make that change That last bolded line - thanks. I think on a couple of levels I'm still stuck in the "Less is better" mindset. 4 -
I really appreciate the help folks, thank you.
-Going from 1 lb per week to .5
-possibly more carbs/fat
-Eating my full planned calories per day
I'll work this in and give it a week 9 -
You say you "could" lose more, but where are you in the BMI range? are you shooting for the low end of "normal?" Is your goal realistic?0
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Water. Water. Water. Some nuts, perhaps.0
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BMI and bodyfat percentage are two completely different (and unrelated) things, although people often confuse them. Google "BMI calculator" or just use this one - all it needs is your height and weight.1 -
One more thought....are you getting enough sleep? I'm always hungrier when not properly rested, especially a few nights in a row.1
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What are you eating for carbs?
The issue to me sounds like satiety. You're hungry all the time, so you eat and then go over your calorie goals.
You can fix that.
It sounds like your eating plenty of protein, and protein has good satiety. However, I find on a high-protein, low-carb diet, I am still hungry. It takes large portions of protein for me to fill "full" for a long time, and that puts my calories too high. So I need carbs. But, I had no idea there was a difference between carbs.
I did some research into insulin (because it was something I really did not understand) and how I might regulate it better (and it's role in muscle building, fat-burning, etc.) and the glycemic index of carbs.
https://en.wikipedia.org/wiki/Low-glycemic_diet"Low GI foods affect blood glucose and insulin levels less and have a slower rate of digestion and absorption."
A few weeks back I switched to low GI carbs throughout the day, only eating high GI carbs after a workout (and not at all on many days). It's made all the difference in the world with how hungry I am. I eat 4-6 meals per day. My carbs are all low/moderate GI. I have a good mix of protein, low GI carbs and fat. Meals digest slower and I feel less hungry.
You might want to do some research into it and find some low GI carbs that you enjoy, and then mix them into your diet plan. Give it a few days and see if it makes any difference for you. Maybe it will help, maybe it won't.1 -
BMI and bodyfat percentage are two completely different (and unrelated) things, although people often confuse them. Google "BMI calculator" or just use this one - all it needs is your height and weight. [/quote]
Ah, thank you. BMI 26.3 according to that. I didn't have a target, but I'll read up on that and get an idea of where I ought to be.
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Sleep? What's that?One more thought....are you getting enough sleep? I'm always hungrier when not properly rested, especially a few nights in a row.
I average about 5 hours a night. That's been a source of irritation for me for better than 30 years. Been through doctors, tried all manner of fixes....I've settled on just using the extra time to read, exercise etc...
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I most certainly will research that. I've seen low GI mentioned while reading various articles, but haven't dug very deep into it. Thank you!colors_fade wrote: »What are you eating for carbs?
The issue to me sounds like satiety. You're hungry all the time, so you eat and then go over your calorie goals.
You can fix that.
It sounds like your eating plenty of protein, and protein has good satiety. However, I find on a high-protein, low-carb diet, I am still hungry. It takes large portions of protein for me to fill "full" for a long time, and that puts my calories too high. So I need carbs. But, I had no idea there was a difference between carbs.
I did some research into insulin (because it was something I really did not understand) and how I might regulate it better (and it's role in muscle building, fat-burning, etc.) and the glycemic index of carbs.
https://en.wikipedia.org/wiki/Low-glycemic_diet"Low GI foods affect blood glucose and insulin levels less and have a slower rate of digestion and absorption."
A few weeks back I switched to low GI carbs throughout the day, only eating high GI carbs after a workout (and not at all on many days). It's made all the difference in the world with how hungry I am. I eat 4-6 meals per day. My carbs are all low/moderate GI. I have a good mix of protein, low GI carbs and fat. Meals digest slower and I feel less hungry.
You might want to do some research into it and find some low GI carbs that you enjoy, and then mix them into your diet plan. Give it a few days and see if it makes any difference for you. Maybe it will help, maybe it won't.
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Ok, Goals updated for .5 lbs per week.
30% each carbs and protein and the remainder fat.
Getting to work on reading next and putting together a solid exercise program.
Thanks much for all the tips folks. 2 -
Ok, Goals updated for .5 lbs per week.
30% each carbs and protein and the remainder fat.
Getting to work on reading next and putting together a solid exercise program.
Thanks much for all the tips folks.
Good for you man.
One of the things I've learned on this journey is that, while CICO really is scientific fact, it is also the most simplified formula for weight loss. Meaning: it's true that you have to burn more calories than you consume, but *what* you consume for those calories can make a difference in how you feel, how hungry you are, and how well your workouts go.
I used to scoff and people who would say "not all calories are created equal". Well, scientifically, that's wrong: a calorie is just a unit of measurement for energy. But when it comes to food, they're right: not all calories are the same. You have to tweak your diet and macros to figure out what is going to work best for you. Because what I've learned is: hunger is the enemy. Hunger causes us to overeat and binge and make really bad decisions because food is so delicious.
Staying satiated during the day helps prevent the binges and the bad decisions. And for that, you need to drill down a little deeper than just CICO. Details matter.8 -
colors_fade wrote: »Ok, Goals updated for .5 lbs per week.
30% each carbs and protein and the remainder fat.
Getting to work on reading next and putting together a solid exercise program.
Thanks much for all the tips folks.
Good for you man.
One of the things I've learned on this journey is that, while CICO really is scientific fact, it is also the most simplified formula for weight loss. Meaning: it's true that you have to burn more calories than you consume, but *what* you consume for those calories can make a difference in how you feel, how hungry you are, and how well your workouts go.
I used to scoff and people who would say "not all calories are created equal". Well, scientifically, that's wrong: a calorie is just a unit of measurement for energy. But when it comes to food, they're right: not all calories are the same. You have to tweak your diet and macros to figure out what is going to work best for you. Because what I've learned is: hunger is the enemy. Hunger causes us to overeat and binge and make really bad decisions because food is so delicious.
Staying satiated during the day helps prevent the binges and the bad decisions. And for that, you need to drill down a little deeper than just CICO. Details matter.
Your whole post is contradictory. A calorie deficit is the only way to lose weight (excluding surgery or amputation). What you eat can improve your mood/energy etc but this does not go against CICO.2 -
for you man.
One of the things I've learned on this journey is that, while CICO really is scientific fact, it is also the most simplified formula for weight loss. Meaning: it's true that you have to burn more calories than you consume, but *what* you consume for those calories can make a difference in how you feel, how hungry you are, and how well your workouts go.
I used to scoff and people who would say "not all calories are created equal". Well, scientifically, that's wrong: a calorie is just a unit of measurement for energy. But when it comes to food, they're right: not all calories are the same. You have to tweak your diet and macros to figure out what is going to work best for you. Because what I've learned is: hunger is the enemy. Hunger causes us to overeat and binge and make really bad decisions because food is so delicious.
Staying satiated during the day helps prevent the binges and the bad decisions. And for that, you need to drill down a little deeper than just CICO. Details matter.
Your whole post is contradictory. A calorie deficit is the only way to lose weight (excluding surgery or amputation). What you eat can improve your mood/energy etc but this does not go against CICO.[/quote]
Maybe I'm the one misunderstanding what he's saying, but what you stated is what I got from his post lol.
After doing a lot of reading here, and based on my newfound experience, I don't think I would ever argue against CICO. But leaner, lighter (if that makes sense) foods like veggies/chicken/fish will leave me feeling full and energetic, where as a nice steak or bacon burger makes me want to nap.
I do have to really watch it though. I've fallen off track with mfp and getting restarted, I've caught myself wanting to cheat. My appetite hasn't leveled off/stabilized yet, and even full - I still want to eat more.
Anyway - thanks again for the input guys2 -
trigden1991 wrote: »colors_fade wrote: »Ok, Goals updated for .5 lbs per week.
30% each carbs and protein and the remainder fat.
Getting to work on reading next and putting together a solid exercise program.
Thanks much for all the tips folks.
Good for you man.
One of the things I've learned on this journey is that, while CICO really is scientific fact, it is also the most simplified formula for weight loss. Meaning: it's true that you have to burn more calories than you consume, but *what* you consume for those calories can make a difference in how you feel, how hungry you are, and how well your workouts go.
I used to scoff and people who would say "not all calories are created equal". Well, scientifically, that's wrong: a calorie is just a unit of measurement for energy. But when it comes to food, they're right: not all calories are the same. You have to tweak your diet and macros to figure out what is going to work best for you. Because what I've learned is: hunger is the enemy. Hunger causes us to overeat and binge and make really bad decisions because food is so delicious.
Staying satiated during the day helps prevent the binges and the bad decisions. And for that, you need to drill down a little deeper than just CICO. Details matter.
Your whole post is contradictory. A calorie deficit is the only way to lose weight (excluding surgery or amputation). What you eat can improve your mood/energy etc but this does not go against CICO.
I liked his post. I don't see where CICO is being disputed.... What I took from his words (and I agree with) is that from a compliance standpoint thinking "CICO" sometimes only gets you so far. We all have to be satisfied and satiated on whatever calories we have to work with, and if it's a constant struggle to feel full or have enough energy on a given calorie allotment then chances are good that the plan won't stick.
8 -
I think he's saying a calorie is not a calorie in terms of satiation only.3
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CICO is a nice tool to lose weight but it has little to do with appetite, or binge eating.
One thing I can recommend is fruits and green veggies. Basically things that have large volume but small amount of calories. You should keep these healthy snacks and options around in case you feel really really hungry. Make sure you make them a staple in your kitchen. You can have a nice steak but make sure to consume a good amount of green salad with a little olive oil and lemon too.
Always drink a big glass of water before meals. Its all about feeling full.1 -
@Grey_1
Think about-
-taking a planned short break from your deficit and eating at (your weight now) maintenance for a week. May be less stressful than thinking you are hungry all the time.
-finding your goal weight maintenance and just moving to that letting the last few pounds fall when they may. It may be a bit slower, but gets you into the rhythm of maintenance.
-recalibrating your calorie goal on MFP so you have the correct intake for your weight (didn't see that mentioned when you switched to .5lbs)
-starting back lifting and eating back extra calories to fuel your workout. You said you didn't do well last time. Lifting, as well as cardio, does need extra fuel.
Cheers, h.0 -
trigden1991 wrote: »colors_fade wrote: »Ok, Goals updated for .5 lbs per week.
30% each carbs and protein and the remainder fat.
Getting to work on reading next and putting together a solid exercise program.
Thanks much for all the tips folks.
Good for you man.
One of the things I've learned on this journey is that, while CICO really is scientific fact, it is also the most simplified formula for weight loss. Meaning: it's true that you have to burn more calories than you consume, but *what* you consume for those calories can make a difference in how you feel, how hungry you are, and how well your workouts go.
I used to scoff and people who would say "not all calories are created equal". Well, scientifically, that's wrong: a calorie is just a unit of measurement for energy. But when it comes to food, they're right: not all calories are the same. You have to tweak your diet and macros to figure out what is going to work best for you. Because what I've learned is: hunger is the enemy. Hunger causes us to overeat and binge and make really bad decisions because food is so delicious.
Staying satiated during the day helps prevent the binges and the bad decisions. And for that, you need to drill down a little deeper than just CICO. Details matter.
Your whole post is contradictory. A calorie deficit is the only way to lose weight (excluding surgery or amputation). What you eat can improve your mood/energy etc but this does not go against CICO.
:huh:1 -
@middlehaitch -
I did switch to .5 lbs. I admit I never considered switching to maintenance. Thanks!1 -
I liked his post. I don't see where CICO is being disputed.... What I took from his words (and I agree with) is that from a compliance standpoint thinking "CICO" sometimes only gets you so far. We all have to be satisfied and satiated on whatever calories we have to work with, and if it's a constant struggle to feel full or have enough energy on a given calorie allotment then chances are good that the plan won't stick.
Yes, this exactly.
Someone needs some reading comprehension skills.
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This discussion has been closed.
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