Guys I really need help! I feel like I'm going through withdrawal symptoms :-(

Poppyx714

So basically I'm 25 and struggling with dieting.
I've always been skinny but these last 2 years my stomach thighs butt and legs and I feel so down. I was 8 stone now I'm 10. In a matter of 2 years :-(

I'm doing good exercising. Cardio and weight lifting I'm doing really good and enjoying it but I'm not getting anywhere because I'm still binging on junk. I've done this ALL MY LIFE and only now it's catching up with me. My body relies on sugar and I've tried cutting down before and I felt so awful so I gave up. Now I'm trying again and have been for 2 days I've had no junk what so ever & im shaking. I've been googling sugar withdrawal symptoms and it's what I'm going through now. Yesterday I messed up because I felt so shaky and no energy, I felt super super hungry and sick I had a bar of chocolate and felt better. How bad is that? :-(

I'm eating healthy trying to at least. Salad, veg chicken fish fruit. But half hour after I eat a huge meal of healthy stuff I am STARVING. So hungry to the point where my stomach is in pain and I feel sick. And because of this I eat everything in sight and give up.

Please any advice? Do I just have to starve? Is this feeling normal? Will my body eventually get use to not having all the sugar?

And any advice what to eat to stay full longer? I have a banana or a healthy snack in between meals but it doesn't fill me up at all. Please help me out I'm struggling

Pupslice

It's not bad to have a chocolate bar if you want one. Many people subscribe to the "as long as it fits in your day/macros" philosophy, feel that barring a medical reason there is no need to completely eliminate a food or group of foods from one's diet, and that moderation is key. If you're so hungry that you're getting physically ill not long after eating a meal, you may not be eating enough, and if you're working out much more than you're used to, that can also add to that hunger.

Old_Cat_Lady

Maybe you are exercising too many hours a day and not eating enough calories? Give some details and you might get someone that can really help you.
Some people here say that eating is the battle and exercise really does not do much. Are you logging food?

TeaBea

Since there is zero evidence that sugar is addictive.....yes, your body will get "used to" it.

Re: starving. Protein, fiber & fat are all satiating. Different combo's for different people.

Also make sure your daily calorie goal isn't too aggressive (too low) for you. We all want to lose weight yesterday, but 1200 net isn't a good fit for many woman.

Play around with meal timing. Some people start eating later. Make sure you stay hydrated.

jemhh

How many calories are you trying to eat each day and how much/when are you eating? In general, I would say to use a small to moderate deficit and eat enough protein to keep you full. Eat food with volume--raw veggies--which will also keep you full. If necessary, rather than dieting right now, just try to eat at maintenance for your size but eat a better diet overall.

If possible, open your diary so we can see what you are eating.

AliceDark

A couple of questions: are you included enough fat in your meals? Salad/veg/chicken/fish/fruit doesn't include a ton of fat, so you might just need to include some more fat in your regular meals.

Also, have you tried replacing the chocolate bars with other foods that have the equivalent macro profile (approximately same number of calories and similar carbs/fats)? If you're getting equivalent nutrition from a source that isn't chocolate and you're still feeling bad, that might just be a psychological reaction to feeling like you're depriving yourself.

DamieBird

First, start with taking a real look at what you eat on a daily basis. You don't even have to change any major things, just log when and what you eat, and maybe take some notes about how you feel. Do this for a week or so until you get an idea of the patterns that make you feel bad.

Second, look at what you normally eat and try to make small changes here and there. See how it effects your satiety. Satiety is very individual - you may need more carbs, or more protein, or more fat to make you feel full and keep you feeling full. You may just need more food, or to spread out the food over a longer period of time. If "huge meals of healthy stuff" doesn't leave you feeling satisfied, then whatever you're eating is not the right mix for you.

Do I just have to starve? No. You just have to find the right mix of foods (including sugar) that will keep you fuller for longer.

Is this feeling normal? Some hunger is normal, but you shouldn't feel like your starving to the point of pain between meals. Make sure that you're eating enough food - a ridiculously low deficit does you no favors. You don't mention your height, but it sounds like you want to lose around 28 pounds. You shouldn't be aiming for more than 1 pound/week deficit. That ends up being 500 kcals/day - you can eat 250 less and burn 250 more, and you're there.

Will my body eventually get use to not having all the sugar? Over time, you may find that you want less sugar, but there's nothing wrong with keeping some in your diet over the long term, if you're otherwise eating a balanced mix of foods.

And any advice what to eat to stay full longer? Try adding more fat or complex carbs or more protein. Ultimately, this is an individual preference. Some people swear by LCHF, I find that the opposite is true for me. I need at least 200 carbs a day to not be hangry all the time. I tried paleo a few years ago and had the same effect you described - I would be full after a big meal of protein and veg, but then an hour later I was suddenly starving. Adding more fat helped, but in the long term - I can't maintain that diet, so it was not a good choice for me. I've lost 28 pounds (exactly what you're aiming for) in a little over 4 months by eating reasonable portion sizes of all foods - sugar, fat, and simple carbs included.

OP - dieting shouldn't be miserable!!

Danielle6800

When I first began dieting and exercising I found myself constantly extremely hungry. I was a chocolate addict too along with other stuff such as cakes sweets etc!
I ate more. Like I'd add more salad or have some plain Greek yogurt, add more chicken and it would make me fuller for longer. And in the beginning I went cold turkey on the fatty sugary foods. But I soon learned that having a small amount of chocolate or whatever you like a day doesn't harm you and you can still lose weight doing that. Gradually cut down on the sugar you like & eat less of it.
Also sometimes when I feel hungry I drink a bottle of water which keeps the hunger away for a little longer. Sometimes it doesn't work & a lot of the time water makes me feel more hungry. Try drinking more water too! Before eating & exercising and during.

Poppyx714

Thanks for all your replies.

I'm new to exercising. I've never before. Only gone to Pilate classes for a laugh with my friends but I've always been happy with my weight. Now it's a whole new story. None of my clothes fit me and any new ones look ridiculous on me. My new shape looks weird and awkward. I'm not sure how much I want to lose I just want to lose weight at a slow happy pace. So losing a certain amount by a certain time doesn't bother me. This app said 1,200 calories for me but I don't care if I go over or not. I just want to find a stable diet for myself that I feel comfortable with.

Since I'm new to weight lifting I can't do much as I'm really weak so I do it for about 15/20 minutes 3/4 times a week and the other days I'm not I'll go for a run around the park. My stomach hangs down which it has never before & it's making me feel so unconfident and sad & everyone is commenting on my weight gain.

So the key is to still have what I enjoy. But less of it? I gave them up completely and my body craves for it. I will try to keep having what I like but not big amounts like I normally do. And adding fat/sugar and replacing stuff with more healthier foods. Thanks for the replies guys!

TeaBea

Poppyx714 wrote: »

Thanks for all your replies.

I'm new to exercising. I've never before. Only gone to Pilate classes for a laugh with my friends but I've always been happy with my weight. Now it's a whole new story. None of my clothes fit me and any new ones look ridiculous on me. My new shape looks weird and awkward. I'm not sure how much I want to lose I just want to lose weight at a slow happy pace. So losing a certain amount by a certain time doesn't bother me. This app said 1,200 calories for me but I don't care if I go over or not. I just want to find a stable diet for myself that I feel comfortable with.

Since I'm new to weight lifting I can't do much as I'm really weak so I do it for about 15/20 minutes 3/4 times a week and the other days I'm not I'll go for a run around the park. My stomach hangs down which it has never before & it's making me feel so unconfident and sad & everyone is commenting on my weight gain.

So the key is to still have what I enjoy. But less of it? I gave them up completely and my body craves for it. I will try to keep having what I like but not big amounts like I normally do. And adding fat/sugar and replacing stuff with more healthier foods. Thanks for the replies guys!

1200 is a default minimum based on "I want to lose xx pounds per week." If you are very petite and/or elderly, or you chose an aggressive weekly goal.....you get 1200 calories BEFORE exercise.

Portion control is key. I like sugary foods too, but I can only "afford" those calories in small quantities. I need a larger % of my calories to be more filling than that.

jemhh

Poppyx714 wrote: »

Thanks for all your replies.

I'm new to exercising. I've never before. Only gone to Pilate classes for a laugh with my friends but I've always been happy with my weight. Now it's a whole new story. None of my clothes fit me and any new ones look ridiculous on me. My new shape looks weird and awkward. I'm not sure how much I want to lose I just want to lose weight at a slow happy pace. So losing a certain amount by a certain time doesn't bother me. This app said 1,200 calories for me but I don't care if I go over or not. I just want to find a stable diet for myself that I feel comfortable with.

Since I'm new to weight lifting I can't do much as I'm really weak so I do it for about 15/20 minutes 3/4 times a week and the other days I'm not I'll go for a run around the park. My stomach hangs down which it has never before & it's making me feel so unconfident and sad & everyone is commenting on my weight gain.

So the key is to still have what I enjoy. But less of it? I gave them up completely and my body craves for it. I will try to keep having what I like but not big amounts like I normally do. And adding fat/sugar and replacing stuff with more healthier foods. Thanks for the replies guys!

Change your weight loss goal to one half pound per week. Log your exercise calories and eat half of them. After a month evaluate your weight loss and then raise or lower your calories if necessary. Trying to take calories very low and then up your activity level is a disaster waiting to happen. Slow your roll and you'll feel much better.

evergreenlake

1200 calories is probably why you feel like you're starving after meals, especially if you are weight lifting!
Plus, your body and taste buds are probably craving the sugar from the food that you used to eat on a regular basis. Try weening yourself off of it by allowing a certain amount of it when you need it because probably right now, you're body isn't used to healthy food and isn't finding it as satisfying as the junk food.
I've been at this for almost 2 months, have made progress, and still allow myself to eat semi-sweet chocolate chips when I need them.
Good luck!

DamieBird

Poppyx714 wrote: »

Thanks for all your replies.

I'm new to exercising. I've never before. Only gone to Pilate classes for a laugh with my friends but I've always been happy with my weight. Now it's a whole new story. None of my clothes fit me and any new ones look ridiculous on me. My new shape looks weird and awkward. I'm not sure how much I want to lose I just want to lose weight at a slow happy pace. So losing a certain amount by a certain time doesn't bother me. This app said 1,200 calories for me but I don't care if I go over or not. I just want to find a stable diet for myself that I feel comfortable with.

Since I'm new to weight lifting I can't do much as I'm really weak so I do it for about 15/20 minutes 3/4 times a week and the other days I'm not I'll go for a run around the park. My stomach hangs down which it has never before & it's making me feel so unconfident and sad & everyone is commenting on my weight gain.

So the key is to still have what I enjoy. But less of it? I gave them up completely and my body craves for it. I will try to keep having what I like but not big amounts like I normally do. And adding fat/sugar and replacing stuff with more healthier foods. Thanks for the replies guys!

Exercise is great and helps with building muscle getting stronger and could make you feel better about yourself, but ultimately, it comes down to diet. If you want to lose fat, you just have to eat less. You can keep in the foods you like, but try to get a balanced amount of fat/protein/carbs (macros) and enough vitamins and minerals from your overall diet.

If you enjoy working out and want to build muscle, keep doing it! If MFP recommends that you eat 1200 calories, make sure that you're eating back at least some of your exercise calories so that you're netting close to 1200 and don't go too far below. You have the right attitude about losing at a slow, happy place. It took you two years to put the weight on, it's not going to come off overnight (wouldn't it be awesome if it worked that way?!). You'll get there - just stay on track and be patient .

Best of luck!

DWBalboa

Just a quick question, what is your macro breakdown? I played around with mine and found what works best for me (key work is ME) is a 40/35/25 (Protein/carbs/fat).
Also generally speaking if I (again this is what I found as it is relative to me and me alone) didn't eat back at least a portion of my workout calories I would from time to time feel sick and often weak and tired. Especially if I was lifting hard or pushing it hard on a cardio day.
Additionally, what is your water intake like? I would look at that and ensure that you are getting plenty of water. I try and get at least the recommended allowance a day with no workout. If I workout I ensure that I drink extra water.
Also, rather than watching the scales all the time, take measurements of your vital body parts. If you are lifting you could be putting on muscle which could be a reason or at least part of the reason for the scales increase.
Ex: I was measuring my waistline, chest, arms, neck, thighs, calves and hips. My waistline and neck had decreased over several weeks, while others had increased and my weight which initially had been decreasing started to rise.
So I hope that this may help in some way and I wish you the best of luck.
V/r,
DW.