NEED HELP
rosiestabler1984
Posts: 20 Member
So I’m 5ft 7 58kg and I’m on 1200 calories a day but I’m finding I can go up to dinner time not feeling hungry then bang all of a sudden I’m hungry and that hunger carries on until I go to bed, anyone help me with this. Any good meal plans I can follow as I find I can stick to them if I can print them off
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Replies
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What is your goal here? Why are you on so little calories (for your stats)? You are already at a good weight for your height and even if you wanted to lose a few more lbs 1200 cals is not a way to get there especially if you are hungry, which is no surprise.6
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I don’t know why I’m at that many, scared to put on weight I guess but seems daft as I eat well but then I’m starving and eat crap. Need some meal plans to help me 😔0
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Is your goal to maintain your current weight?0
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rosiestabler1984 wrote: »I don’t know why I’m at that many, scared to put on weight I guess but seems daft as I eat well but then I’m starving and eat crap. Need some meal plans to help me 😔
It sounds like the first thing you need to do is up your calories. Enter your stats in MFP and set it maintenance. Then try eating the number of calories it suggests for a few weeks and see how you do.1 -
rosiestabler1984 wrote: »So I’m 5ft 7 58kg and I’m on 1200 calories a day but I’m finding I can go up to dinner time not feeling hungry then bang all of a sudden I’m hungry and that hunger carries on until I go to bed, anyone help me with this. Any good meal plans I can follow as I find I can stick to them if I can print them off
you are towards the low end of a healthy weight bmi (127.8lb at 5'7 is a bmi 20). are you looking to lose weight or maintain?
eat even if you are not hungry to avoid being overly hungry in the evening.0 -
rosiestabler1984 wrote: »So I’m 5ft 7 58kg and I’m on 1200 calories a day but I’m finding I can go up to dinner time not feeling hungry then bang all of a sudden I’m hungry and that hunger carries on until I go to bed, anyone help me with this. Any good meal plans I can follow as I find I can stick to them if I can print them off
You are already toward the low end of the healthy weight range for your height. Are you trying to lose weight?'
If you're unhappy with your physique, you may get better results by focusing on fitness and building muscle rather than struggling to lose a few more lbs. Check out this post:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
Regardless, unless you are very sedentary, 1200 is too low and no wonder you are hungry not eating all day. If you do still want to lose a few more lbs, set yourself to lose 0.5lbs per week, log accurately and consistently up to the calories MFP gives you, log your exercise and eat back most of those calories.
Some people do better not starting eating until later in the day, others it backfires for. Perhaps eating a small lunch will help you control your hunger better later in the day. You don't need a meal plan. Eat the foods you like, make sure you're including nutritious food, hit a realistic calorie goal. Eat the way you're going to eat for the rest of your life
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Thankyou all for your help I suffer with anxiety and depression and see myself differently to what people do and I stress I will get fat!!1
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I was wanting to lose weight a few lbs I don’t do any exercise as I’m useless at what’s best for me etc I have a tread mill that sits looking at me all. Day ha but is the tread mill good enough?0
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My doctor told me to increase protein. Carbs are empty calories. So I do a natural protein shake in the morning. It helps me get through the day without over eating. Doctor agrees with me. Do what helps me just do not add any extra sugar. I don't mind the bland flavor of the shake. I watch empty calorie foods. you can not fill up on empty calories. Maybe even talk to your health care provider into talking to a nutritionist. That will help
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dharrington65 wrote: »My doctor told me to increase protein. Carbs are empty calories. So I do a natural protein shake in the morning. It helps me get through the day without over eating. Doctor agrees with me. Do what helps me just do not add any extra sugar. I don't mind the bland flavor of the shake. I watch empty calorie foods. you can not fill up on empty calories. Maybe even talk to your health care provider into talking to a nutritionist. That will help
Carbohydrates aren't empty calories though. Foods like fruits, vegetables, grains, and legumes have vitamins, minerals, and fiber in addition to the carbohydrates they contain.6 -
Maybe you should up your calories a bit and eat regularly throughout the day and that way you won’t feel like binging on food when you get to dinner time . If I didn’t eat all day , my blood sugar would drop and by the time dinner came round, I would be eating ALL THE FOOD. Eat moderately throughout the day2
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I am not saying do not eat healthy calories. but people do not realize how many empty calories they eat through out a day. if you start writing down everything you eat and look at nutrition you would be shocked about how much you eat. But not everyone is honest enough to be truthful with them selves let alone on a site like this. Good luck in finding your path to health.9
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Oh and yes... log everything .0
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So I changed my goal to lose 0.5lbs a week MFP has changed my calories to 1330
And my macros are set at c50% p30% f20%
What’s people’s opinion on the macros is this not too much carbs?
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How much weight are you trying to lose? More specifically why do you think you have to lose weight, are you unhappy with your body composition? I would recommend recomp.. so eating at maintenance to change your body composition with lifting.
Also keep in mind MFP does not include exercise in that calculation so you want to eat back some or all exercise calories.
In terms of macros you can personalize them if you are wanting to build or retain muscle you want to set your protein to 0.8-1g per lb bodyweight (whatever that works out to % wise) get an adequate amount of fat and let carbs fill in the rest.2 -
I have always been unhappy with my body (due to lack of self esteem) I don’t do any exercise or make time for it (busy with a 3 year old) think I just have to accept my body until I do exercising. It’s the back fat I have around the top of my hips and my thighs I hate the most. I have a tread mill at home but don’t use it0
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Even if you lose a bit of weight right now without any resistance training you will likely still be unhappy and just be a smaller version. Muscle is what makes the difference. You can start with a bodyweight program like You are your own gym or Strong Curves at home workout. Eventually over time you can add bands, dumbbells, kettlebells and more.2
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rosiestabler1984 wrote: »So I changed my goal to lose 0.5lbs a week MFP has changed my calories to 1330
And my macros are set at c50% p30% f20%
What’s people’s opinion on the macros is this not too much carbs?
optimal macro varies by person. i just use whatever MFP is set at. there is no need to eat low carb for weight loss. it helps for those who feel fuller by eating more fat or protein but that's individual preference.
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Also I am the same height as you. I have been as low as 55kg was not happy.. now I am around 60kg or so and am very happy with my body composition due to building muscle.1
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rosiestabler1984 wrote: »So I changed my goal to lose 0.5lbs a week MFP has changed my calories to 1330
And my macros are set at c50% p30% f20%
What’s people’s opinion on the macros is this not too much carbs?
The carbs are fine. Macros are personal preference for the most part.
As far as your calorie goal - it may or may not be correct and you'll have to log food and exercise for a while to see. That's really the only way to know. Since you chose "Sedentary" I'm assuming you don't have a job or take care of kids or go to school? Because that Sedentary level is extremely low and most people are at least "Lightly Active" if they do a normal day to day life.
So, in order to find out if 1330 is a good number, log food and exercise for a couple months and see what happens with your weight.
If you are finding it impossible to stick with you can do a couple things. First, make sure you are getting sufficient protein, fat and fiber. I find that to be the most satiating, but play around with your food choices and see how different things affect your appetite and satiety. Second, get daily exercise. That will give you a couple hundred more calories to eat. That's the way this site is intended to be used and why you are given lowish calories to start - Exercise "earns" calories.
Third, try delaying your first meal. I eat two fairly good sized meals per day. One is at about 3-4 hours after waking. The other is about 2-3 hours before bed. Some days I have a third meal midday depending on exercise. Delaying that first meal isn't difficult for me. I'm also delaying my second meal, and I'm legit hungry by dinner time. I save a couple hundred calories for a dessert or popcorn after dinner.
It's just an experiment you have to run to see how it works for you.1 -
The default carbs on MFP have worked for me but I do sometimes find them a little high. I try to eat just a bit less carb and a bit more protein. I find when the hungries get me the worst is if I have eaten something high carb low fibre like white bread or sugar. Fruit and veggies don't affect me as much. But protein snacks seem to hold me better. You may find also that delaying your meals has resulted in you getting over hungry. Everyone is different. If that's the case eating more often might help. You will have to see what works for you.
On exercise the best thing for you to improve your body shape would probably be weight lifting but if you are overwhelmed with that idea just walking outside for an hour a day would be good for you. It should reduce your depression as well.
As far as your mental image of yourself, you might want to consider some personal counselling to work on that. Many of us that have struggled with our weight have had similar problems. You're not alone.2 -
Please eat more. Based on your stats, if you were bed ridden you'd still be burning 1500 calories. You need to eat more so that you don't feel hungry and subsequently don't binge. I mean, you are a perfectly healthy weight already (in fact, on the lower end of healthy) and in reality shouldn't be losing anymore. I'd focus more on maintenance.
I go to the gym approx. 3 times a week and manage on average about 10k steps a day. At 5'10" and 160lbs I lose weight at 1900-2200 calories a day (depending on how active I am). Slowly, yes, but I lose. I also eat everything, including cake, chocolate and alcohol, albeit in moderation. I only very rarely get hungry.
In terms of carbs: I make sure I weigh them for portion control, and where I can I pick wholegrain options. Carbs certainly aren't the devil. But at this stage I wouldn't really focus too much on the macros. Get your head around a healthy level of calorie intake before making other changes to your diet. Small, manageable steps. Don't feed your anxiety by giving it lots of things to worry about. One step at a time.0 -
Can I also ask (and feel free not to answer if you don't want to): Are you on medication or getting any form of therapy to help you manage your anxiety and depression?1
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Hi rianne I was on medication yes but took myself off them last April now and I’m doing well, I have always had low self esteem about myself but I’m still here and still fight it off x0
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