Always hungry!

tworthen79

I've been following the 1220 that MFP has set for my calorie intake. And it seems like I'm always hungry. I'm 5'7 196, I've already lost 28 lbs. My question is should I go by my TDEE instead? And I hear some people take off 20%. 30% etc. My BMR is 1689, TDEE is 2618. Where should I start when it comes to deductions? And I burn around 300 cals a day on my elliptical. Thanks so much!

ladynocturne

Are you eating your 300 extra calories that MFP gives you for logging your elliptical? If not, then do so, this should fix your hunger issue.

Also consider switching to lose 1lb a week, instead of 2lbs, it's less aggressive and you might find it easier to stick to in the long run.

If you do want to switch to the TDEE method, I think 20% is appropriate. That should be about a pound a week.

eblakes93

I've been following the 1220 that MFP has set for my calorie intake. And it seems like I'm always hungry. I'm 5'7 196, I've already lost 28 lbs. My question is should I go by my TDEE instead? And I hear some people take off 20%. 30% etc. My BMR is 1689, TDEE is 2618. Where should I start when it comes to deductions? And I burn around 300 cals a day on my elliptical. Thanks so much!

How did you calculate your TDEE? I suggest going to several websites and using multiple different calculators to find a range, and stick to the lower end of that range. Or you can google IIFYM and use their calculator and enter your activity by the minute. If 2618 is your TDEE then you are probably eating too little. I would suggest eating within a range of 1800-2100 calories per day to lose a pound a week.

tworthen79

Are you eating your 300 extra calories that MFP gives you for logging your elliptical? If not, then do so, this should fix your hunger issue.

Also consider switching to lose 1lb a week, instead of 2lbs, it's less aggressive and you might find it easier to stick to in the long run.

No. I'm always make my caloric allowance of 1220. With my exercise tallied MFP allots me 1488 cals.

ladynocturne

Are you eating your 300 extra calories that MFP gives you for logging your elliptical? If not, then do so, this should fix your hunger issue.

Also consider switching to lose 1lb a week, instead of 2lbs, it's less aggressive and you might find it easier to stick to in the long run.

No. I'm always make my caloric allowance of 1220. With my exercise tallied MFP allots me 1488 cals.

Okay well, you're suppose to log and eat the exercise calories you get so that you consistently net your 1220 calories. So if you burn 300 calories exercising, then you need to gross 1520 calories.

Because.... 1520-300=1220 NET calories.

tworthen79

Thanks. I will make some changes to my goals and change it to 1lb a week or 1.5. And eat back my calories burned. I'm sure that will fix it.

ladynocturne

Thanks. I will make some changes to my goals and change it to 1lb a week or 1.5. And eat back my calories burned. I'm sure that will fix it.

Sounds awesome.

Just keep in mind that with more grams of food comes more waste storage and extra sodium, so you might gain pound, but it is temporary and not fat. Don't be surprised if the scale doesn't show weight loss for a week or two, your body needs time to adjust to a new food intake.

tworthen79

Now what about carbs? I've been on a low carb diet since April that is how I lost the 28lbs. Do I keep, keeping my carbs under 50 or do I raise them a little for more energy?

Akimajuktuq

You are not eating enough and you have likely input an unrealistic weekly loss goal (only the very obese can expect to lose 2 pounds per week). Put in 1 pound maximum. Eat more, especially fat.

You do not need to increase carbs for energy. 50 g is an excellent daily goal but you should NOT feel hungry except that you really ARE hungry. When one is keto, the hunger signals will be real, so eat. (I hope that you have your fat macro higher to offset the reduced carbs. Too much protein isn't great either.)

ladynocturne

Now what about carbs? I've been on a low carb diet since April that is how I lost the 28lbs. Do I keep, keeping my carbs under 50 or do I raise them a little for more energy?

Carbs are the main fuel for your muscles, they are not the enemy. The reason why people drop a bunch of weight in the first few weeks of low carb is because the fuel that is stored in your liver and muscles gets depleted almost completely, each piece of this fuel has 3 parts water, so it's a huge water weight dump. As soon as people start eating more carbs, the water weight comes back.

The only way to lose fat is to maintain a caloric deficit. There is no specific food or exercise that makes this process go any faster.

HOWEVER, some people find that eating extra protein and a moderate amount of carbs helps keep them satisfied longer so they aren't as hungry. While this doesn't have anything to do with losing fat, it does make losing weight more manageable.

Some people are on lower carbs on orders from their doctors because of specific medical conditions, so unless you are told by your treating doctor to eat low carb to manage a disease, I wouldn't worry about it.

Mokey41

You didn't lose 28 lbs because you were eating low carb. You lost 28 lbs because you're eating 1200 calories a day. It could have been 1200 calories of cupcakes and you'd still have lost weight.

tworthen79

You didn't lose 28 lbs because you were eating low carb. You lost 28 lbs because you're eating 1200 calories a day. It could have been 1200 calories of cupcakes and you'd still have lost weight.

I barely started tallying my calories a few weeks ago, so the basis of my weight loss was me watching my carbs. I didn't count my calories.

magerum

Carb reduction is just calorie restriction.

tworthen79

Carb reduction is just calorie restriction.

Makes sense. I just know I never really counted what I ate. But apparently by me watching my carbs kept me under/ at around 1200 cals a day. MFP allots me over 200! And there's no way I would eat that many carbs. So I just stick to what's worked at that's 50 and below.

prattiger65

Carb reduction is just calorie restriction.

Makes sense. I just know I never really counted what I ate. But apparently by me watching my carbs kept me under/ at around 1200 cals a day. MFP allots me over 200! And there's no way I would eat that many carbs. So I just stick to what's worked at that's 50 and below.

It's hard to argue with something that is working, but I will ask this, can you do this forever? Personally I have my macros set at 40% protein and carbs and fat at 30% each. Also consider lean mass into your calculations. Fueling your workouts etc... and lastly I will say this, it may be working for you, but it's not working perfectly. So consider other things, don't be too closed minded.