Constantly hungry

Tattoos_and_Tea
Tattoos_and_Tea Posts: 529 Member
in Food and Nutrition
As the title says really...I'm constantly hungry, especially on gym days. I.used to be fine on 1350 cals, but now it's not enough and I find myself binging. I've lost 4st on low calorie but I want to eat more and lose another 7lb. Think I've messed my metabolism up from eating low for so long. Any advice please?

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Have you reset your calories to lose 0.5lb per week?

    When did you last have a diet break?

    How much fat/proteib/fiber are you eating?
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    35/35/30 (carb/protein/fat). To be honest, I'm a Monday to Friday coubter and don't track or log at weekends. Not sure on fibre intake, what ever is set by mfp. Think I'm currently set on losing 1lb a week x
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    Set on losing 1lb a week because I don't track weekends x
  • kami3006
    kami3006 Posts: 4,979 Member
    Do you eat exercise calories?
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    No, never have. I don't track how many calories I burn exercising.
  • kami3006
    kami3006 Posts: 4,979 Member
    TavistockToad wrote: »
    sazzle1983 wrote: »
    No, never have. I don't track how many calories I burn exercising.

    Then use a TDEE calculator to get your calorie goal, not MFP

    ^ yes. On exercise days you're under 1350 then.
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    Thanks, just done a tdee calculator...
    1860 calories maintenance and 1360 cutting 🤨
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    sazzle1983 wrote: »
    Thanks, just done a tdee calculator...
    1860 calories maintenance and 1360 cutting 🤨

    With 7lbs to lose you want to take 10- 15% off your TDEE
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    I've been trying to do that Kami, but it's difficult as ive been doing it for so long.

    Thank you both. I'll try increasing calories and fingers crossed I won't gain or continue to be hungry.
  • kami3006
    kami3006 Posts: 4,979 Member
    edited November 2018
    If you increase your calories, don't be put off by the scale going up a bit from more food in your system and water retention. It's normal and will level out.

    ETA: play with your macros too. Some folks are filled by protein, some by fats, others by more fiber or carbs.
  • kami3006
    kami3006 Posts: 4,979 Member
    edited November 2018
    If that doesn't work, then a diet break as she mentioned above would be a good idea for you.

    Good thread about that: https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    Thank you!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I am on my last few pounds as well, i do 4 weeks deficit (-250 cals) and a week maintenance to keep me sane.

    There's not much I can't fit into maintenance week with a little planning and a long run. And its flexible to cover special occasions
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    I need to get it together really. I'm 147lb and want to get back down to 140lb (I'm 5'6) but I have lots of body fat still.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    sazzle1983 wrote: »
    I need to get it together really. I'm 147lb and want to get back down to 140lb (I'm 5'6) but I have lots of body fat still.

    I still don't understand why you're eating so little weekdays - if I remember you do a fair bit of exercise? I'd be starving on 1350 gross. You must be really going for it at weekends to make up such a deficit!
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    I lift three times a week yeah x
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    And yeah, we eat out and bake etc 🙈
  • sardelsa
    sardelsa Posts: 9,812 Member
    I know you said you have your cals set to 1lb per week, but don't track on weekends, are you actually losing 1lb per week? If so, maybe decrease your deficit. Also as mentioned, play around with your macros, fibre as well as meal timing (ex. if you aren't hungry in the mornings, skip breakfast and save those calories when you are). Maybe play around with your weekly calories too. I find myself more hungry on lifting days, so I have low, moderate and high days. The low days are rest or less intense cardio days, the moderate days are intense cardio or lifting days and the high days are on weekends. If you find yourself really sacrificing your calories during the week for weekend splurges and it's not working for you, I would reevaulate how you go about it. Maybe save up for ONE meal/high day on the weekend, so you can keep your intake reasonable during the week so you don't go nuts on the weekends.
  • Tattoos_and_Tea
    Tattoos_and_Tea Posts: 529 Member
    Hey hun, I am actually losing 1lb a week if I stick to 1350 Monday to Friday and don't track at weekends. I'd love to look like you but that will never happen lol
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited November 2018
    sazzle1983 wrote: »
    Hey hun, I am actually losing 1lb a week if I stick to 1350 Monday to Friday and don't track at weekends. I'd love to look like you but that will never happen lol

    1lb per week is ok for some but with 7lbs to lose, you might want to go to 0.5lb per week, especially if you are really struggling with hunger. Otherwise your excessive hunger can lead to binges and overeating.

    Also, you are doing amazing (you lost 4st.. Wow!!). It took me years to get to this place, and I always go for slow and steady loss because that works best for me to remain consistent.

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