Frustrated. So hungry. Please help

JeromeBarry1

ekta827 wrote: »

Hey everyone thanks for all your answers. I am 5’6 and a 180 pounds, I’d like to be atleast 155 pounds. I average only 500 steps a day, so even though my MFP is set to losing a pound a week and sedentary, I’m not sure how many steps sedentary is.

You're the same height and weight as my wife. She works as a carhop. One day her fitbit indicated her pace as 2112 steps per mile and about 1000 steps in an hour. Did you omit a "0" in your steps per day?

amandacradduck

No your math is wrong. Your not eating enough!!! U should have around +1,500 calories at the end of the day give or take a few hundred calories depending on your weight, height, and gender. (I'm 5'4, 189lb, female and my weight loss Dr told me I should eat 1,200 calories a day.) So if u eat 2,000 calories and burn off 2,100 that means ur -100 at the end of the day! If your following the 1,500 calories u would still need to eat 1,600 more calories. What u said in your original post you are negative -350 calories at the end of the day! Of course your sugars are dropping at night, your literally starving yourself! No wonder your so hungry girl!!! lol. How do u burn 2,100 calories a day anyways? That's a ton! That obviously will make u hungry also. U need to aim to have eaten 1,500 at the end of the day after you minus how many calories you've burned. So if you burn off -1,500 calories from exercise you need to eat +3,000 calories to end up at +1,500 at the end of the day. Or if u don't exercise that day just aim to eat +1,500. Do u understand better now? Just to be a little more clear, you should be eating back all the exercise calories your burn off.

I hope this helps! Good luck!

liz0269

I know that I used to wake up starving in the middle of the night. I shifted my macros to more protein and that helped. It also helped my overall hunger.
I also found that higher carbs eliminated my insomnia altogether.
I actually eat high carb low fat and it has done really good things for my overall health.
Also track your fiber. Whole foods have much better satiety.

cmriverside

PAV8888 wrote: »

ekta827 wrote: »

Hey everyone thanks for all your answers. I am 5’6 and a 180 pounds, I’d like to be atleast 155 pounds. I average only 500 steps a day, so even though my MFP is set to losing a pound a week and sedentary, I’m not sure how many steps sedentary is.

How about the rest of the questions?

So you want to lose about 25lbs and you're currently in the overweight but not obese range. I am not sure if you are averaging 500 or 5000 steps a day and from your original narrative I am not sure if that includes treadmill and mall walking or not.

Also when you were talking about burning 2100 calories I am not sure what you're basing that on, hence all the questions that were asked and which you ignored.

Below I address the following situation: "Female, 5ft 6", 180lbs, total daily activity including all step based exercise not exceeding 5,000 steps a day. Wants to lose weight"

Set MFP to sedentary and to lose 0.5 to 1lb a week. I would suggest 1lb a week to start, i.e. a daily deficit of 500 Cal.

Log using a scale for food measurement and using entries you verify with packaging or the USDA standard reference database. As you re-use entries you will find them in your "recent" list and it will become easier. Do not forget to log liquids, condiments, bites, or tastes. Having an off day does not mean that you can't log your overage just as you log your good days.

Log your daily weight ins using a weight trend app and consider your actual weight to be equal to your weight trend.

Compare your expected weight loss to your actual weight trend after 4 to 6 weeks (using 3500 Cal per lb of weight trend change) and adjust your rate of loss based on your actual results.

Consistent logging is more important that absolutely correct logging. Consistent logging is what allows you to make a meaningful correction. Attempting to achieve absolutely correct logging increases your chances of actually achieving consistent logging

When close to the normal weight range be prepared to switch to a lower rate of loss.

Log NON STEPPED BASED, or un-usual exercise, as it happens, and eat at 50 to 80% of the calories back, adjusting as per above. This is because most equipment or logs do not show you net additional calories, they are showing you total calories spent during a certain amount of time. MFP is already giving you some calories for the same time period and these have to be accounted for.

Having said that, your MFP goal already includes your desired deficit and it is NOT ALWAYS a good idea to be trying to increase it. Which is why you should be eating back most exercise calories to keep your deficit from becoming excessive and to fuel your exercise so that you can get the most health benefits from it.

If you are, indeed, averaging 500 steps a day and you are not under a health limitation necessitating this level of activity restriction, you may find it beneficial to gradually increase your daily activity to where you are, at least, flirting with "lightly active" status... which is at just about the 5,000 step per day level.

Again this addresses the hypothetical as stated and assumes a person free of health 'defects'... thus may not be suitable in all situations. <there is some underlying concern due to the mention of sugar levels in the OP which was not followed by clarification as to why it may be a concern... i.e. if diabetic or other conditions that may influence best course of action and might be better addressed by professionals in the various fields>

^^All of this. Quoting because it needs to be on every page.

Regardless of whether or not the numbers are perfect, the trick is to log as accurately as possible for a long enough time to get good trending data - just like any other experiment.

Log food. Take a walk. Weigh your body regularly. Make adjustments based on results. It's a long game, so bring your patience and try to stay away from all-or-nothing/black and white thinking.

Small steady changes, pay attention and stick with something long enough to use the data. Like stick with a plan for a couple months before making big changes to calories or activity levels in the Goals section.

debrag12

I'm still mulling over the 500 steps per day thing. I've had days where I've sat in the same spot all day and only gotten up for the bathroom or food and have over 2000 steps. If you are going out for walks then you have done way more than 500.

Hell, I've just done 60 steps from the bedroom to the living room (next door) back to the bedroom.