Can someone look at my diary and see if i need to up it, im starving and not losing weight
Rivvvy
Posts: 63 Member
Please help! Im a plant based runner and im just hungry all the time and trying to lose my last 10-20 lbs
Please be kind
Im hangry and frusterated
Please be kind
Im hangry and frusterated
5
Replies
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Are you consuming any of your exercise calories? I see you're due for 1400 and you're at 1200 today.
For the last few lb, your logging must be very accurate.
Be accurate with your logging and exercise for at least 4 weeks. If you are accurate and you are in a calorie deficit, you will see weight loss in a month.9 -
Just looking at today... 1/2 apple? 12 almonds? You need to get a food scale for more accurate measurements.12
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midwesterner85 wrote: »Just looking at today... 1/2 apple? 12 almonds? You need to get a food scale for more accurate measurements.
I do i have one. Do i really measure out almonds?3 -
midwesterner85 wrote: »Just looking at today... 1/2 apple? 12 almonds? You need to get a food scale for more accurate measurements.
I do i have one. Do i really measure out almonds?
yep you weight all solids and semi solids.only way to be accurate. 10 almonds(if thats a serving size for example) can be more than a serving. very rarely is it less.
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First, yes, tighten up your logging.
Second, if you've been at a deficit for a while, you may want to consider a controlled diet break. It will help to bring hormones that get out of whack when dieting back in line, which will hopefully alleviate the hunger. First post covers everything you need to know to get started, but the rest of the thread is a goldmine (a very deep one!) of information and testimonials from those who have done diet breaks: http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest14 -
Nony_Mouse wrote: »First, yes, tighten up your logging.
Second, if you've been at a deficit for a while, you may want to consider a controlled diet break. It will help to bring hormones that get out of whack when dieting back in line, which will hopefully alleviate the hunger. First post covers everything you need to know to get started, but the rest of the thread is a goldmine (a very deep one!) of information and testimonials from those who have done diet breaks: http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest
Oh wow, thank you! I have been feeling a little crazy2 -
Nony_Mouse wrote: »First, yes, tighten up your logging.
Second, if you've been at a deficit for a while, you may want to consider a controlled diet break. It will help to bring hormones that get out of whack when dieting back in line, which will hopefully alleviate the hunger. First post covers everything you need to know to get started, but the rest of the thread is a goldmine (a very deep one!) of information and testimonials from those who have done diet breaks: http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks#latest
Oh wow, thank you! I have been feeling a little crazy
Yep, your body starts to fight back harder against weight loss the less you have to lose. If you read a bit of that thread, you'll see that I felt like I was banging my head against a wall after just six weeks back at a deficit, trying to get rid of some creep. Diet break sorted me right out, then I did weekend high carb refeeds following that, and it just made the whole process soooooo much easier. So much so that I ended up resetting my goal weight to 2kg below what it had been.1 -
If you're not losing, why would you eat more? At least assuming that's what you mean by "upping it" in your subject line.
That like saying, "Help... I can't save any money. Should I spend more?"13 -
She said she’s starving. So probably hoping she can eat more. A diet break sounds perfect for her.16
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If you're not losing, why would you eat more? At least assuming that's what you mean by "upping it" in your subject line.
That like saying, "Help... I can't save any money. Should I spend more?"
Except your bank account doesn't experience hormonal changes while dieting. There is actual research supporting refeeds. And if you look at the refeed threads, you will see example of people consuming 500 to 1000 calories more than they did while dieting and still losing weight.
OP, I would look into doing a diet break and consider refeeds since you are lean. Personally, I lost more at 2300 calories than I did at 1800. And when I cut, I incorporate a refeed every other weekend.14 -
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Im another vote for a diet break!! I have been there....hungry all the time but not losing weight. It really doesn't make sense, but the times I have been in that position I lost weight and felt way better after upping my calories!2
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I looked at your food diary. How often are you running and for how long? I noticed that you have not been eating back your exercise calories. The exercise calorie burn "could" be inflated but on the other hand if it is not there are some days when you have very low intake because of it. You have a lot of nuts and sweets and I looked at a few days and didn't see many vegetables. Maybe you should add some salads or cooked vegetables, including root vegetables and you will feel fuller. I could not survive on what you are eating. I would be hungry every day too. I agree a DIET BREAK or REFEED would probably be a good idea.2
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I'd also think about the foods you find filling. I'm plant-based as well, and I have to cut at about 1350 calories per day, so our stats seem pretty comparable. I'd be STARVING if I were eating what you're eating. Could you incorporate some higher-volume foods (leafy greens are a good example, as are raw veggies, popcorn, things like that) to help fill you up? For me, protein + fiber + a moderate amount of fat seems to be the key, so I'll make things like a huge pan of sauteed kale with a couple of fried eggs, or a huge salad with tofu and a few nuts.6
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I'd also think about the foods you find filling. I'm plant-based as well, and I have to cut at about 1350 calories per day, so our stats seem pretty comparable. I'd be STARVING if I were eating what you're eating. Could you incorporate some higher-volume foods (leafy greens are a good example, as are raw veggies, popcorn, things like that) to help fill you up? For me, protein + fiber + a moderate amount of fat seems to be the key, so I'll make things like a huge pan of sauteed kale with a couple of fried eggs, or a huge salad with tofu and a few nuts.
This. OP, I'm vegan and what strikes me about your diary is that it's such a *tiny* amount of food. If that works for someone, that's fine. But maybe you're someone who would feel better when you're eating a higher volume of food. You can eat so much broccoli, cauliflower, or cabbage for relatively few calories (and if you're like me and don't really like to eat a bunch of raw vegetables, you can roast them first). I can eat a whole bag of butter lettuce and it's around 20 calories.8 -
Username: tintarandy
Weigh-in day: Wednesday
Previous weight: 134.2 lb
Today's weight: 133.3
I think I am doing better... I actually had some below 1200 days last week.
AND.. another good news.. I am now bmi 21.9... It seemed like I was stuck in 22 forever
My goal is to enter 2018 weighing below 60 kg.. (now it s 60.6)
I hope everyone has a great day3 -
lucerorojo wrote: »I looked at your food diary. How often are you running and for how long? I noticed that you have not been eating back your exercise calories. The exercise calorie burn "could" be inflated but on the other hand if it is not there are some days when you have very low intake because of it. You have a lot of nuts and sweets and I looked at a few days and didn't see many vegetables. Maybe you should add some salads or cooked vegetables, including root vegetables and you will feel fuller. I could not survive on what you are eating. I would be hungry every day too. I agree a DIET BREAK or REFEED would probably be a good idea.
I would average out to about running every other day0 -
You guys are so kind❤ thank you
So i joined a fb macro group and a ultra runner suggested i up everything
Can someone look at my macros now and tell me what they think
Im super nervous, but hopeful1 -
You guys are so kind❤ thank you
So i joined a fb macro group and a ultra runner suggested i up everything
Can someone look at my macros now and tell me what they think
Im super nervous, but hopeful
How much you weigh? A good protein goal is about 1.5 to 2.2g/kg of weight. So you don't need more than 1g/lb. Outside of that, carbs/fats are really up to you and your goals. So ultra running would probably favor carb heavy.0 -
If you "up everything" but keep being inaccurate with your logging you're not going to get the results you want. Make sure you tighten everything up. Give it a few weeks and see how it goes.4
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have you started logging more accurately yet?1
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midwesterner85 wrote: »Just looking at today... 1/2 apple? 12 almonds? You need to get a food scale for more accurate measurements.
I do i have one. Do i really measure out almonds?
Yes, I would especially want to weigh something like almonds. Nuts are wonderful snacks but they are also pretty high in calories for a small amount. If you don't want to weigh everything, most vegetables are pretty low in calories, but really, until you know what a true serving should look like, weighing is probably the best strategy.0 -
@OP/Rivvvy
Not seeing results is frustrating. Also there is a lot of misinformation out there, but i'll share some info that I've been proving out on my own. I'm about to go on to a very long post - apologies if its long winded.
First, you are not starving - scientifically. It sounds like you are struggling with cravings and feeling full. Combine that with inaccurate measurements and you are probably having unlogged cheat calories. That doesn't make you evil or bad, we all do it but understand how it measures into your energy equation. I see a lot of ping ponging around in your journal, not sure if that's from lack of recording or if your just not eating on some days - but you need to record everything - even if its perceived as a "bad day". Trust me, it will help with will power on the other days. Drinking (lots of) water will be your best friend here. Shoot for around 1.5-2 liters a day. Also check out Miracle Noodles, they take 5 min to make. They have basically no calories (they are basically 100% plant fiber) and soak up whatever flavor of sauce they are in. I put in 2 TBSP of Peanut Satay sauce and its awesome for filling me up on <100 calories. To put it into perspective, I'm a guy who's almost 6', 235+ lbs, and I eat about 1250-1350 calories a day without issue - even with working out 5 days a week. I've been doing it for 4.5 months and have lost 52 lbs.
Secondly, you need to understand some basics. First off, understand the basement on calories consumed - which is 1200. There are health risks in their own if you don't eat at least this. On top of that, if you eat less than this, you will likely either cheat or rebound with 3x the calories over the next couple of days. Sustainability is key. Next, realize the only thing that matters to fat loss is the energy equation, namely Calories In - Calories Out = Caloric Deficit/Surplus. In order to lose fat, you must be in a Calorie Deficit. Next, don't use MFP for anything other than tracking your food and getting a rough estimate on your calories out through exercise. Using anything else is just feeding you bad advice. Also, you likely weigh yourself every day (most people do when trying to lose weight). Its more important to see the trend than the weight each day. Weight fluctuates a lot with water retention - its worse for females.
My recommendation:
Figure out your TDEE (Total Daily Energy Expenditure). https://tdeecalculator.net/ This is how many calories you need to eat in order to maintain your weight. If you work a desk job, consider yourself sedentary. Outside of my intentional exercise, i'm very sedentary - so I use my BMR (total if you were in bed all day) as my TDEE... i just find it more accurate for myself. From there, take out 500 calories for 1 lb a week, 1000 calories for 2 lbs a week. 500*7 being 3500 calories or lb of fat. The weight you loose won't be all fat, but its good enough figuring out calories. Now you can lose this through eating less or burning more calories. Based on your picture, you are much smaller human being than I am, so you likely will not to be able maintain this solely through food and stay above your 1200 cal minimum. Enter exercise. MFP over estimates calories burned on cardio by a lot. Use the calculations on the machines if you are using them, they are more accurate. If you are going at a decent pace (3-3.5 mph), you are looking around 7-10 calories a minute based on your weight. Also realize that running does almost nothing to maintain muscle mass. Some of those burned calories will come from muscle (2,500 calories per lb). This will make mirror results look worse because your Body Fat % will not change as much. If the goal is to look lean, add in some light to moderate lifting to promote muscle growth and force those calories to be taken from fat.
/End Rant
[Edited by MFP Staff]6 -
I looked at your diary again, and you have upped your calories to the 1800s. That is quite a shift from 1200. How many calories MFP say you should be eating to lose .5 lbs. per week? (I'm not implying you shouldn't but you seem to be shooting in the dark here). Out of curiosity I weighed 12 almonds and they came out to 10 grams. Of course all almonds are not the same size so there would be differences. According to what I looked up, that is about 58-60 calories, and that might be more or less than what you've indicated on your diary.0
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Your post is a bit conflicting you'd like to lose the last 10 pounds, but you also feel like you're starving so maybe you're trying to figure out if you can increase your calories.
I would recommended trying to figure out what you're wanting exactly.
If you want to lose weight ensure you're tracking your food accurately and see how your weight is over the next few weeks. If you're not losing weight you're eating higher than your maintenance calories. If you're losing weight you're doing good.
You could always eat more food by changing your loss rate on MyFitnessPal instead of let's say lose 2 pounds a week I would suggest reducing it down to 0.5 pounds you don't have much to lose, and you'll be able to have more Calories to eat.
Good luck!0 -
I would increase the amount of vegetables, grains and legumes that you are eating. 12 almonds may give you some calories, but it won't make you feel full.1
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TavistockToad wrote: »have you started logging more accurately yet?
Um yes?
I do everyday.
My weight is going down5 -
Did she mention what her TDEE is and her calorie deficit? I didn’t see it but I could have missed it.
I also read a thread about being “rungry”... I never knew such a thing existed, it was an enlightening thread!
I don’t weigh food, but do count calories, but I’m losing so I’ll keep going with it. However, if things weren’t adding up “I’m eating # calories and not losing weight” I would do as they suggest and tighten up logging and weigh anything with calories. At least you’ll know, so you can move forward.
Just for the sake of repetition, please don’t have more than a 500 calories deficit a day, if not less. Otherwise you’re setting yourself up for constant hunger, mood swings, and possible binges, which lead to no weight loss and even weight gain. Keep it simple and be consistent. CICO works.1 -
Why snack on almonds (calorie dense), instead of snacking on veggies/fruits? Almonds are great snacks for people who struggle to reach their calorie goal each day, but if you are starving and reaching your calorie goal, you should try eating more filling foods instead.
300 calories of almonds does nothing for my hunger but 300 calories of oatmeal makes me full.1
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