What Am I Missing?

kegan5

Hello! I like many have been trying to shift my belly for a while. I think (?) I eat quite healthy but clearly, there is something missing.

To give a brief history, I was 160 lb and looked big boned with a belly.
I started doing an all-body kick-boxing class about 2 and a half months ago. I do 4 -5 days a week and burn on average 370 calories.

Here's a list of the foods I eat, I only eat one of the meals on each line not everything listed a day .

Breakfast
Egg and Banana Pancakes (2 Large Eggs + 1 Medium Banana) or
Bran Flakes with Almond Milk or
Whole Wheat Waffle with 3 tbsp Honey

Lunch
Whole Wheat Crackers x 10 + Hummus
Wholewheat Pasta (roughly 2 cups) + Carrots, Brocolli, Cauliflower (1 Cup) + Alfredo Sauce
2 Cups Mixed Veggies + 1 x Smart Life vegetarian hot dog or 4 meatless meatballs

Dinner
Wholewheat Pasta (roughly 2 cups) + Carrots, Brocolli, Cauliflower (1 Cup) + Alfredo Sauce
2 Cups Mixed Veggies + 1 x Smart Life vegetarian hot dog or 4 meatless meatballs
Wholewheat Wrap + Mixed Veggies + 1 x Smart Life vegetarian hot dog or 4 meatless meatballs
Kale/Spinach Mix + 1 x Smart Life vegetarian hot dog or 4 meatless meatballs + Feta Cheese Crumble

Snacks
Whole Wheat Waffle with 3 tbsp Honey
Whole Wheat Crackers x 10 + Hummus

The Honest Bit
I do quite well sticking to the meals listed above however, I without fail wake up at 3am every night hungry and end up snacking on something. Usually one of the Snacks, sometimes it goes as far as the wholewheat wrap. I don't buy chocolate but if there's any in the house I tend to go for that first for a quick fix, the chocolate has been maybe 15 times since I started 2.5 months ago.

I drink Kombucha occasionally, 2 days a week.

I would love your thoughts on where I'm going wrong. I know the chocolate, 3 am eating of course is a huge factor but I need to fix that hunger factor and I'm obviously missing something.

Oh and I'm vegetarian

Edit: I forgot to say. I have changed shape and I am not bulky anymore however I still have about 2 inches of belly/hips fat.

quiksylver296

How many calories are you eating? How tall are you? How much do you weigh and how much do you want to weigh? Are you male or female?

kegan5

Looking at the days I've tracked the calories range anywhere between 900 and 1300.

I'm 5'3" - 157lb - Female

I should say I was 160 lb when I started and have clearly 'shrunk'. So assume I've switched fat for muscle.

erickirb

kegan5 wrote: »

Looking at the days I've tracked the calories range anywhere between 900 and 1300.

I'm 5'3" - 157lb - Female

Did you weigh all the solids you ate and measure all the liquids consumed, as well as picking the proper entries in the food database? If not, you could be eating 10-50% more than you think you are.

kegan5

I measure solid foods with a cup measurer, I don't weigh them so there will definitely be a discrepancy.

However since I still feel hungry there is surely something I'm missing despite the calorie count?

erickirb

kegan5 wrote: »

I measure solid foods with a cup measurer, I don't weigh them so there will definitely be a discrepancy.

However since I still feel hungry there is surely something I'm missing despite the calorie count?

I would suggest a scale, for the solids to start.

Many people find higher protein and fiber diets help keep them full longer. That said, I get hungry even when bulking eating 3000 cals. being hungry does not necessarily mean you need to eat more. But if you are uncomforatbly hungry, then lower your weekly weight loss goal to get a bit more food/cals.

TavistockToad

How much weight have you lost in what timeframe?

kegan5

Eric - Thank you, I'll definitely get a scale


Tavistock - I lost 3lb but my body shape changed a lot, I went from a large flabby belly to now a 2 inch of fat in the lower tummy area.

Cbean08

Your logging is off. Things like honey, alfredo, hummus and feta add up quick if not properly weighed. For example, 1 tablespoon of honey is about 65 calories. If you are as generous with your alfredo and hummus as you are with your honey, then that is a lot of calories just in sauces. To coat 2 cups of pasta plus vegetables, I'm guessing you're using more than 1/4 cup which is 250 calories.

primalpam

Your diet looks to be like 75% carbohydrates. Those convert to sugar which gets processed quickly. It's no surprise that you're waking up hungry. I would ditch some of the carbs, aim for better protein and healthy fats.

Eggs and avocado for breakfast would be an excellent choice. If you go to my profile and scroll down just a tad, there's a pic of what I eat for breakfast every day. It's incredibly filling, so much so that I rarely need an actual lunch.

Snacks....ditch the waffles and crackers, how about carrots, celery with almond butter, cheese stick?

Dinner...again, so many carbs with the pasta and wraps and what not. How about a monster salad with tons of veggies, avocado, a hard boiled egg, some sunflower or pumpkin seeds?

Give it a shot!

Francl27

kegan5 wrote: »

Looking at the days I've tracked the calories range anywhere between 900 and 1300.

I'm 5'3" - 157lb - Female

I should say I was 160 lb when I started and have clearly 'shrunk'. So assume I've switched fat for muscle.

I'd be STARVING with what you're eating. There's absolutely no way you've gained any type of muscle with that diet - where's the protein? At least eat some beans.

Also you're probably more than you think in pasta/humus/feta/Alfredo etc.

MushroomLadyJR

Just want to chime in that yes you need a food scale,at least for a little while (just to train the eye). Also, being hungry doesn't mean you necessarily need to increase calories. Hunger varies depending on hormones, types of food eaten, even mental state. It was thinking I was hungry all the time that led to me weighing over 300 lbs. Understanding and managing that hunger is what led to the 140 lb loss.

LivingtheLeanDream

You're missing a food scale.
And more protein and fat by the sound of it if you are waking up in the middle of the night hungry.

1BlueAurora

I think you're eating more than 1300 calories a day. I'd add more protein as a substitute for pancakes and waffles. It sounds like your body doesn't find that food filling enough, hence waking up hungry. It's just as fast to scramble some eggs (they're about 74 calories each) and add in half to one ounce of grated cheese, maybe even put in some steamed broccoli. That kind of breakfast definitely gets me through to lunch, and when I haven't had this meal early in the day, I might eat it for dinner instead. A little snack might be a few almonds and half an avocado, or some cottage cheese with salsa on top, or an apple. Be sure to drink plenty of water.

Are you logging your exercise? Be sure to do so, and eat back about half of the calories you've earned. You need to eat it to fuel your workouts.

kegan5

Thank you, I'm going to put all of your advice into play and see where that takes me. Also, I've been better at tracking my calories these past few days and noticed I'm coming up to around 1100 - 1200 calories Breakfast, Lunch, Dinner but then still waking up in the night and snacking which can then take me up to 1300 - 1500.

12BlueAurora - Yes I always track my exercise

justjara123

Just like everyone said, incorporate more protein and healthy fats into your diet!

Also, it might just take a little more patience as your stomach might be where you body has the hardest time losing fat.

You might also bloat easily or have a food allergy that causes bloating so it gives your tummy the appearance that it’s bigger than it is. (I’m a huge bloater and had to make specific adjustments)

kegan5

JustJara - Thank you I have switched out some of the carb items and replaced with protein and healthy fats, I've only done it for a few days but already feel better and more satisfied so hoping this will keep things into gear.

And yes, I definitely bloat! My stomach is almost always flatter in the morning than it is in the evening.

My only question now would be, I've switched up the diet and my calorie intake would be between 1280 and 1440 if I'm still hungry and go for another protein shake.

I burn at least 370 calories 4-5 days a week (tracked with a heart monitor). With those numbers in mind, am I at least on track to lose something... from somewhere ?

staraly

As already pointed out, you are eating a lot of carbs and not enough protein. One consequence of carb overloading can be the production of too much of the neurotransmitter serotonin as a by-product of breaking down carbs. Too much serotonin can cause early waking and inability to stay asleep. It is also involved in stress eating to make yourself feel better, which can lead to obesity. If you follow the advice in above replies about weighing food and getting your macros into more healthy ratios, your sleep should gradually improve. Perhaps some non-food related strategies for what to do when you wake could help break the pattern too, e.g. a warm shower, read something difficult or boring, don't use any electronic screens, don't stress about being awake, meditate etc.
Almost forgot; a lot of wheat can increase estrogen levels which can also cause hunger and hard-to-budge fat deposits in certain areas of the body. It feels harder than other fat and can appear on the upper tummy and at the base of the neck (buffalo hump) among other places.

kegan5

Staraly, thank you