I ate all my day's calories for breakfast because I was hungry.

dontlikepeople

The more weight I lose, the hungrier I get. I've read lots of articles that back that up with "science" as well. First time in human history where eating too much is a bad thing. The more you lose, the hungrier you get.

I wish I had time to go to the store b/c I'd get some celery to chew on.

I've found peppermint tea can sometimes help with curbing appetite, so that's what I'll do.

I'm going to go over my calories today for the first time in months, b/c there is no way I'm going the whole day without eating. I typically time my meals an hour before my exercise sessions. I still have two more exercise sessions today. What a travesty.

The past couple of weeks I have been absolutely ravenous.

ahoy_m8

Maybe it's time to re-evaluate your rate of loss/calorie goal. As you get closer to goal, the normal advice is to slow the loss (shrink the deficit). If you're ravenous, maybe it is because you just need more food. Two exercise sessions per day sounds like a lot. If you are working towards specific fitness goals, you want to fuel those goals adequately. I also find I tolerate a deficit less well at a lower BMI. The last few pounds in particular can be a real balancing act.

dontlikepeople

> I also find I tolerate a deficit less well at a lower BMI.

This is well accepted by "science"
https://www.webmd.com/diet/obesity/news/20180214/yes-its-true-were-hungrier-after-losing-weight#1

It doesn't mean we need to adjust our calories. It just means we need to find ways to cope and live beyond it until our bodies have become most accustom. Most studies I've read said 1+ year of maintenance.

cbihatt

Maybe try a diet break? Eating at maintenance for a few weeks or a few months may help you regulate your hunger…get your body used to eating fewer calories, but more than you have been eating while in a deficit.

To manage immediate hunger, I suggest lots of liquids. Water, broth (or soup), tea, coffee, smoothies, etc. it’s not a long term solution, but it may help you for a day or two.

SnifterPug

I agree with the advice given by ahoy_m8. But also, unless your calorie allowance is very low, I think you may need to start looking at your food choices and what you have available to eat. I find it hard to believe that somebody could eat their entire day's calorie allowance for breakfast if they were choosing to eat, say, hard boiled eggs. Now, if it were waffles with maple syrup and a couple of croissants it would be very easy. Sorry if this comes across a bit preachy - it's not meant to. But eating what you find sating, or what takes ages to eat and is bulky, can really help. Meal planning could also help. If you have your breakfast ready prepared the night before then maybe you could try eating that and then resolving to wait 30 minutes to see if you still want to eat more. If you do want more after that 30 minutes then have something else.

dontlikepeople

cbihatt wrote: »

To manage immediate hunger, I suggest lots of liquids. Water, broth (or soup), tea, coffee, smoothies, etc. it’s not a long term solution, but it may help you for a day or two.

Yup. Like I said, if I had time to go to the store I'd pick up some celery to chew on. Otherwise I'm drinking peppermint tea to curb the appetite.

"Diet breaks" and "changing calories" are off the table. I'm not throwing my hands in the air. I just over ate this morning for the first time in months, and had no where else to share it.

cwolfman13

How big is your calorie deficit? Are you accounting for your exercise with more calories? I never encountered this with my weight loss or 7 years of maintenance. The only time I've ever encountered it was going below about 12% BF which is really lean. I typically maintain at 15%ish and haven't encountered this at that level of BF or higher. I am unsure if you're male or female.

dontlikepeople

Roughly an 800 calorie per day deficit most weeks, 1.5 to 2lbs per week, consistently, for the past year.

I have lost weight many times, and have always had intense hunger. Even when I was maintaining at 15% I was very hungry all the time. I am glad you have an easier time of it though.

dontlikepeople

Why is someone so butt hurt as to put a disagree on my post? Explain what I've done that is offensive. I had a rough time over eating this morning, have no other diet support structure, and wanted to share. This is why I deleted my account last time. I lost over 150lbs using myfitnesspal, MOST of the people on the community have been great, but I don't really understand the absolute poor attitude I receive from a handful of people who are filled with nothing but hate in their heart.

dontlikepeople

Oh, right, because I'm the only person who gets hungry when losing weight FML why do I come here?

cwolfman13

I've never really looked into it since I only experienced this at very low levels of BF...but I wonder if it may be something that is more pronounced when a lot of weight is lost or needs to be lost...or if perhaps weight has been an issue much of one's life.

I got myself really out of shape in my 30s chasing career, but even then the most I needed to lose was 35-40 Lbs. Most of my life I've been pretty lean...competitive track and field sprinter 3rd grade through high school...military combat ready unit...and in college I remained very active as I didn't own a car much of that time and biked and walked everywhere and most of my hobbies were some kind of active recreation. I was only chunky for a handful of years in my 30s.

IDK...just spit balling

cwolfman13

dontlikepeople wrote: »

Why is someone so butt hurt as to put a disagree on my post? Explain what I've done that is offensive. I had a rough time over eating this morning, have no other diet support structure, and wanted to share. This is why I deleted my account last time. I lost over 150lbs using myfitnesspal, MOST of the people on the community have been great, but I don't really understand the absolute poor attitude I receive from a handful of people who are filled with nothing but hate in their heart.

I think the disagree button gets hit on accident quite a bit when scrolling on a phone.

dontlikepeople

@cwolfman13 Yup, it definitely is something related to people who lose a lot of weight. I linked one of the articles on it above. Personally I have always been hungry. Fat or thin, I've always been hungry. Bulking in college was a breeze, I can slam down 3500 calories and still be hungry. But for losing weight and cutting, 1800 calories a day leaves me feeling pretty ravenous. Maintaining at ~2600 calories a day also leaves me pretty ravenous. It's always a game of spacing out my meals in a way that I'm not constantly hangry.

I have lost over 100lbs, no joke, over 5 times. I got into the best shape of my life a couple years before the pandemic, but when everything shut down and I started working from home, it came on so fast I didn't have clothes to wear. Now at least it's almost all gone again, and I'm pretty determined to not have to go through this again. All my life I've either been fit or fat, and never in between except transitioning. Mostly b/c I'm always so hungry. All the time. Always. No matter what weight I am.

The best way I've found to stave off hunger is meal timing. But when you blow literally 90% of your calories before 10am, it doesn't help, and it feels bad. I still have two exercise related classes I need to go to tonight. So for the first time in months, I'm going to be close to maintenance calories for a day.

cwolfman13

Do different types of exercise do anything. I get pretty hungry on weight training days which is one of the numerous reasons I only do 2x per week full body...but long endurance cardio generally suppresses any appetite I might have.

dontlikepeople

Agreed on cardio being an appetite suppressant. Exercise in general actually curbs my hunger. I time most my meals to be an hour or so before exercise in general. That works best for me.

Walkywalkerson

Don't worry about it.
Log it and move on 😊
If you're hungry eat - play around with macros , calories, meal times etc .. I'm sure you know this already if you have lost weight previously.
An aggressive calorie deficit nearly always leads to a binge - I've already said this today in another post so sorry if I'm repeating myself 😄
I could easily eat my days allowance in one meal - but then I'm a former fatty - I love eating and I love food - full up is a rare occurrence!
And like you say as you get smaller it becomes more difficult.
I'm around 15lbs from goal and I'm STARVING!
But I do try to eat foods that keep me satiated - more protien, good fats etc ..
And I don't try to lose weight so quickly - I've done it before - it goes back on again.
It's not a race - you're changing your life and habits forever 😊

Walkywalkerson

Also maybe you're carb sensitive?
I don't do keto but I try not to have too many carbs as they leave me hungry within an hour.
Maybe give low - ish carb a try.

Walkywalkerson

https://www.healthline.com/nutrition/ghrelin

I'm not stalking your thread honestly 🤣 but this basically sums it up.

yweight2020

Please ignore the disagrees and try and listen to the people who are really trying to help you.

We all get disagrees and I never really try and figure it out, all type of mindsets here so your going to get the good with the bad.

Take the good, leave the bad. I won't give other advice because you've been given the gamut. Don't let negative deter you or run you away, this is a good site with good people.

Have a good day 😊🙃😉🤗

dontlikepeople

Walkywalkerson wrote: »

Also maybe you're carb sensitive?
I don't do keto but I try not to have too many carbs as they leave me hungry within an hour.
Maybe give low - ish carb a try.

Keto is a cult. I did keto for years when I was younger and never got lean until I started eating carbs. People get excited for the first big whoosh where you lose all of your bodyweight, but there's a reason why roughly zero professional athletes or bodybuilders do keto year round. At this point the marketing teams all across the internet love it. Keto all the things! Keto cheesepuffs, keto cookies, keto etc etc etc. Low carb is absolutely terrible for anything long term, or anyone looking for real athletic performance.

Xellercin

yweight2020 wrote: »

Please ignore the disagrees and try and listen to the people who are really trying to help you.

We all get disagrees and I never really try and figure it out, all type of mindsets here so your going to get the good with the bad.

Take the good, leave the bad. I won't give other advice because you've been given the gamut. Don't let negative deter you or run you away, this is a good site with good people.

Have a good day 😊🙃😉🤗

Yep, only wimps click "disagree" and don't actually post what they disagree with. Ignore the "disagree" folks, in the world of nutrition and health, so much is unknown and controversial that you basically can't say anything without someone disagreeing with you, so don't let it get to you. I agree that it's super annoying, but at the end of the day, it might keep the actually fighting here down because the disagree-ers stay silent most of the time.

I once had a post that was just me sharing what I personally did and how it affected me, and I think I got like 6 disagrees. I was like "how does someone even manage to disagree with the facts of what I did??"

As for your situation, it's hard to say what's happening, but I know from my personal experience of having lost a lot of weight that a prolonged duration of significant calorie restriction can trigger a rebound INSANE urge to binge that lasts for months. This happened to me in my early 20s when I was at my lowest weight, and I rebound gained 40lbs because I just could not stop eating.

Every time I've lost weight since, I've made sure to cycle through a few weeks of eating more, which has helped keep this at bay. It was really overwhelming at the time, and I never want to go through that again.

Good luck figuring out what will work for you. Because that's all that you really can do, experiment and see what works for you and your unique body.

Psychgrrl

Maybe change up your food choices to see if that helps stave off hunger more effectively? More protein, fiber, or healthy fat in some different combo than what you're currently eating?

spiriteagle99

Are three exercise sessions a day normal for you? At that level of activity, I'm not surprised that you are starving, especially if you are trying to lose 1.5-2 lbs. a week so have cut back on your calories significantly. Unless you still have 50+ pounds to go, I would cut back the deficit to 1 lb. a week or less and fuel the exercise properly.

Given your history of yo-yo dieting, you really need to change something that you are doing, whether it's too drastic a calorie reduction or too much exercise or just going back to 'normal' eating once you've lost the weight. You know how to lose, but you don't know how to maintain and that's really the most important part of weight loss.

Keep in mind the Biggest Loser contestants who were able to lose huge amounts of weight, but the great majority ended up back where they started a year or so after they lost the weight. I know personally about long distance hikers who don't cut back on calories when they are hiking, but due to the huge amount of calories they burn hiking all day every day are always starving. When they reach town, they have to pig out to catch up on the calories they burned. By the end of the hike they are 'lean, mean, hiking machines'. But 6 months to a year later the weight is almost always back because it is not a sustainable lifestyle. Not many people can exercise 10 hours a day. IOW, losing weight is relatively easy, keeping it off takes a different kind of focus - figuring out what is sustainable for the rest of your life.

Walkywalkerson

dontlikepeople wrote: »

Walkywalkerson wrote: »

Also maybe you're carb sensitive?
I don't do keto but I try not to have too many carbs as they leave me hungry within an hour.
Maybe give low - ish carb a try.

Keto is a cult. I did keto for years when I was younger and never got lean until I started eating carbs. People get excited for the first big whoosh where you lose all of your bodyweight, but there's a reason why roughly zero professional athletes or bodybuilders do keto year round. At this point the marketing teams all across the internet love it. Keto all the things! Keto cheesepuffs, keto cookies, keto etc etc etc. Low carb is absolutely terrible for anything long term, or anyone looking for real athletic performance.

I agree - Keto ( for me ) would be another unsustainable fad
They key is to find something sustainable forever for YOU - that's it.
It's not easy - that's why people regain the weight they lost.

Beautyofdreams

When I have a binge that lasts 2 days, I take a diet break and eat at maintenance. OP states he doesn’t have much left to lose so start reducing the deficit to practice for maintenance. There is no prize for rapid weight loss. I have lost 85 pounds and have been unable to exercise from this April until this week. Set mfp to lose 0.5 lbs/wk to maintain. This past month, had a diet break and lost the tiny weight gain in 4 days. Evidently it was mostly food and waste. I am back exercising with a 250 calorie deficit again. Feel very refreshed and not hungry.
Unless you plan on living with an 800+ calorie deficit for the rest of your life, I would suggest throwing in some days at maintenance each week as practice for a lifetime.

callsitlikeiseeit

dontlikepeople wrote: »

Why is someone so butt hurt as to put a disagree on my post? Explain what I've done that is offensive. I had a rough time over eating this morning, have no other diet support structure, and wanted to share. This is why I deleted my account last time. I lost over 150lbs using myfitnesspal, MOST of the people on the community have been great, but I don't really understand the absolute poor attitude I receive from a handful of people who are filled with nothing but hate in their heart.

i just want to give you a hug and im not a touchy feely person.

especially on here. i mean, look at my username. ask around. i mean, im loved or hated, not much in-between

lets look at a few things, okay? You've lost a LOT of weight. So have I (more than you, even). So, I do know EXACTLY where you are coming from. I GET IT. So, everything I say, I say coming from where you are.

If you are hungry, and you know if you are beyond the NORMAL hungry, because you're right- we ALL get hungry- Eat something. Even if it means you go over your calories. I'm not talking celery or tea, real food. Going over a day will NOT undo all your hard work- I PROMISE! And with an 800 calorie deficit (which is probably way too much).... you can eat something pretty substantial and STILL be in a deficit! Have a PB&J sandwich! youd STILL be in a deficit! most of my MEALS come in under 800 cals LOL! Anyway, you get the idea. Eat. It's fine. I promise. You will not undo anything.

I had lost around 180 pounds when I took a maintenance break for about 2 years. I didn't necessarily intend for it to be that long, but I also don't regret that it was. Started back this year to lose the rest. Down 50, 30 to go. On maintenance this month. I learned a LOT during that 2 year period. Mainly, how to maintain. And that is a REALLY important thing to learn BEFORE you get there. I think that is why we see so many people lose their weight, and then see them gain it back. I'm not saying take a 2 year break, or even a month break. But taking short breaks to learn HOW to eat at maintenance, as you get closer to your goal, can help teach you what life will be like 'after' and how to maintain what you have worked so hard for.

Another thing, and you may have said and I missed it, but how close to your goal weight are you? The closer you get, the smaller your deficit will get. You should not be lower your calories, your calories should be getting close to your maintenance calories. This means your weight loss will slow. You can't expect a 2 pound a week loss with 20 pounds to go like you could when you had 100 pounds to lose. It's not fair, right? But, that's the way it is. And, it helps your body adjust to eating closer to maintenance.

You've got this! Be kind to yourself. You have lost an AMAZING amount of weight, and you are not going to undo it by eating at or even near maintenance for a day, or even for an extended period (you're going to have to eat at maintenance eventually, right??) Even if you go OVER.... it wont undo anything. I go over all the time. truly. Not often enough to UNDO anything. But once or twice a month? yup. no biggie.
People genuinely want to help. I don't think I saw anyone trying to sabotage you But... if you are HUNGRY, and like I said, YOU know if its real hunger or just the munchies hunger, or the normal hungry we all feel all the time, eat something. even if its some yogurt, or something small, but make it real food with some nutritional value. Playing with your macros, too, might help find a combination that is more satiating for you that what you currently have (and that takes time and experimentation).

paperpudding

dontlikepeople wrote: »

Why is someone so butt hurt as to put a disagree on my post? Explain what I've done that is offensive. I had a rough time over eating this morning, have no other diet support structure, and wanted to share. This is why I deleted my account last time. I lost over 150lbs using myfitnesspal, MOST of the people on the community have been great, but I don't really understand the absolute poor attitude I receive from a handful of people who are filled with nothing but hate in their heart.

I'm not sure who disagreed but I think you are way over reacting and reading too much emotion into it.

Probably nobody was butt hurt or had hate in their heart or found your post offensive.

They just disagreed with something, that's all.

kshama2001

dontlikepeople wrote: »

Roughly an 800 calorie per day deficit most weeks, 1.5 to 2lbs per week, consistently, for the past year.

I have lost weight many times, and have always had intense hunger. Even when I was maintaining at 15% I was very hungry all the time. I am glad you have an easier time of it though.

How much more weight do you need to lose until you reach goal? Your rate of loss may be too aggressive now.

dontlikepeople

Since someone decided to revive the thread:

I went ahead and ate like 3,000 calories that day. I felt much better the next day. I'm pretty sure my body was just screaming out for calories, I had just gotten done with a pretty intense week of exercise. Despite all the food I didn't even put on any weight, and I'm still happily losing weight consistently.

What's most important is self love. Sometimes we're hungry and we need to eat, no problems with that!

Thanks!

ToffeeApple71

I often have days when I'm so hungry I could eat a horse. Other days I can get to early afternoon and realise I haven't eaten all day. Our bodies are weird machines.

Not giving advice because I don't think you wanted any. Just know that it happens to others too!

Moniixo8

It can happen. And while working out and in a calorie deficit I for sure get extra hungry. I trick myself by making a mini POT of soup with tons of low cal veggies and a bit of protein and it is VERY filling