Losing weight while not overweight

69rjtpstcd

I feel like I’m fighting with my body. I constantly feel hungry, even though I drink lots of water and try to volume eat. I have a whole list of things that motivate me, but none of it means anything to me when I feel like I’m starving.

I’m maintaining my weight right now, and I’ve been around the same weight for the past three years now. The only times I’ve been able to drop a decent amount of weight were when I was in the hospital and when I was in an abusive relationship.

I just feel very stuck and uncomfortable in my body and constantly feeling shame and guilt.

Would really appreciate any advice from someone who’s been in a similar situation.

Lietchi

How much do you weigh and what is your goal? Height, sex and age?
If you still want to lose weight, it's probably less about the number and more about body composition, feeling you have too much body fat?
I would suggest trying recomposition: eating more or less at maintenance while weight training, aiming to increase muscle mass while losing fat.

Hunger is a very individual thing: you mention water and volume eating, but other options:
- meal timing and frequency: when and how frequently are you eating? Intermittent fasting helps some people feel less hungry
- your macros: increasing protein intake helps some people, lowering carbs helps some people. Others need fats or carbs to feel satiated
- increasing fiber helps some people

69rjtpstcd

@Lietchi Thank you for such a detailed response!

I’m 106lbs, and I’d like to get back down to 95lbs, which is where I was at the end of last year. I’m 5’6, 18, and female.

You’re right that my dissatisfaction with my body is more about body fat, but I also can get fixated on wanting to see a certain number on the scale regardless of what I look like. I do an hour of cardio a day, but I don’t do strength training because I don’t think I know enough to be able to do it properly. Recomposition also takes longer than just losing weight, and I’m impatient haha. But I should probably just try to focus that even though it’ll take some time.

I used to do intermittent fasting, and it didn’t help with my hunger. It just gave me constant headaches and brain fog and dizziness. I probably will do it again at some point, but I don’t think it’s the best option for me right now.

I should try to experiment with my macros, that’s something I’ve never done. I do eat a pretty limited diet, and it’s mostly foods high in carbs. Adding variety is difficult for me, but it’s something I need to just force myself to do. I do get a decent amount of fiber, but I could try to focus more on getting enough every single day.

Again, thank you for all your thoughts! You’ve given me a lot to think about.

Lietchi

I'm going to have to response a bit: you mentioned being a healthy weight, but you're actually underweight already (BMI 17.1), and aiming to be even further underweight (BMI 15.3).

So your hunger is probably your body fighting back. You're very young, your body is still developing, I don't thinking aiming for a weight you had when you were younger is a good idea.

And considering your weight, I am going to guess you have a bit of body dysmorphia going on, seeing yourself as fatter than you actually are.
I'm quite a bit older than you, but I remember how I thought I looked when I was your age and my perception was certainly skewed.
I'll be honest, I'm concerned: about the risk of an eating disorder. I have a friend with an eating disorder (recovered now) and I wouldn't wish that on anyone. I hope you find find some acceptance of your body, it's capable of many great things and I'm sure you look a lot better than you think.

csplatt

This is all very concerning. You are already underweight.

AnnPT77

You feel starving because you are starving, pretty much. You're underweight, trying for even more underweight. At 18, you're still growing into your full adult woman's body - not necessarily still getting taller, but in other ways.

You want to be an adult woman with strong bones and muscles to take you through the decades of your life yet to come, I hope? Speaking as an older woman who has osteoporosis (weak bones), I implore you to take steps now to create a healthy foundation. I know there can be pressure to be ultra thin, but it's not healthy.

Please talk to your doctor about what would be a healthy weight for you, and so so soon. I'm concerned about you.

MaggieGirl135

Ditto what Ann said about talking to your doctor. Be sure you include your feelings of guilt and shame (be assured, you will not be the first person telling your doctor these kinds of feelings). Hopefully, your doctor will be able to explain what an appropriate weight is for you and recommend a therapist. You asked for help from someone who has been in this situation…that’s not me, but I have worked with people with eating (and other) disorders. Please seek help. Best wishes.