Having trouble eating all my calories: Just not hungry

skierue

Mind boggling: Before I started tracking my calories I could go to the Cheesecake factory and eat 1200 calories or more in one sitting for one meal. And still be hungry enough to eat twice more later on in the day.
Now that I'm watching the type of food I eat and eating smaller but more frequent meals, I can't seem to eat all of my calories. :huh: Or I may eat all of my base calories but can't seem to eat all the ones I gain back from exercising. And it's not because I'm trying to starve myself. I just truly am not hungry enough to eat another 600 calories.

What is going on? Is anyone else like this?

I know my body needs more fuel if I am exercising but do I really need to eat the extra exercise calories if I'm not hungry especially if I'm having a hard enough time eating just my base amount??

Oan: Please feel free to add me as a friend

uconnwinsnc

Add olive oil to foods. Eat more butter. You should be able to make up another 600 calories in butter alone. But before you do, really make sure you're tracking correctly or else you might start gaining weight.

zeal26

I don't have any advice, sorry, but I am experiencing this myself a little, too. Over the weekend I had to actually force myself to reach my goal of 1200 (which is hilarious, when I think of how I used to be). My body seems to really have adjusted to eating less. I don't always manage to eat my exercises calories back but I do try to eat some of them. I figure my calories burned are only estimates anyway (especially since I don't have a heart rate monitor) so not eating them all back is okay. I do think it's important to reach 1200 before exercise though, since it's a low enough amount!

skierue

I don't eat anything that requires loads of butter...lol... but thanks for the advice. And I'm trying to be as accurate as I can so I do measure every single thing now.

AliceDark

Lack of appetite can be a side effect of drastically cutting your calories. Once in awhile, it's fine to not eat all of your calories. But...if you're consistently going under your (already really low, if it's 1200) calorie goal, you're probably not getting adequate nutrition to keep your body functioning at its best.

skierue

Oh now nuts, bananas, and rice I can definitely do! Thanks a bunch

raileneperkins

Same thing happened to me when I started. Think it could be a mental thing, when I started to be conscious of how and what I ate, those things changed. I had a hard time eating 1200 cals per day while working out. I added protein powder shakes with fruit and that really helped in meeting my goal.

skierue

Thanks AliceDark. I really do strive to meet that 1200 base goal but it's really rough sometimes. My main problem is those exercise calories. I usually burn like 600 calories at the gym (more I'm sure if you include strength training) but eating all of those calories back is a challenge.

HeyNikkita

Listen to your body. If you're a relatively healthy human being, it will let you know when to eat more... or less...

serindipte

You mentioned that you are measuring everything. Are you using cups/spoons or a scale?

If you aren't using a scale, take a look at this:

http://www.youtube.com/watch?v=JVjWPclrWVY

Then get a scale. :flowerforyou:

geekyjock76

Leptin is the key hormone which drives energy balance and our bodies are very quick at assessing changes in energy needs. As referenced above, chronic calorie restriction will cause a decline in serum leptin concentration levels which affect hunger. Along with possible decline in energy usage, people can feel full on significantly less calories than before. Thus, it's always a good idea to aim to meet weekly calorie goals rather than rely on hunger cues.

Serah87

Thanks AliceDark. I really do strive to meet that 1200 base goal but it's really rough sometimes. My main problem is those exercise calories. I usually burn like 600 calories at the gym (more I'm sure if you include strength training) but eating all of those calories back is a challenge.

You should be eating way more than 1200 calories, if you are actually burning 600 calories, that means your only netting 600 calories. If your burns are correct you should be eating 1800 calories.

ETA: Which means your netting 1200 calories, if you eat 1800 calories.

skierue

You mentioned that you are measuring everything. Are you using cups/spoons or a scale?

If you aren't using a scale, take a look at this:

http://www.youtube.com/watch?v=JVjWPclrWVY

Then get a scale. :flowerforyou:

I currently use measuring cups and spoons. Thanks for the info. I'll check it out.

skierue

Same thing happened to me when I started. Think it could be a mental thing, when I started to be conscious of how and what I ate, those things changed. I had a hard time eating 1200 cals per day while working out. I added protein powder shakes with fruit and that really helped in meeting my goal.

Thanks for the advice. I actually just guzzled a protein shake with milk trying to boost my calorie intake. Now I'm headed off to the store to get some apples and whatever other fruit I can munch on to get those calories up.

Serah87

You mentioned that you are measuring everything. Are you using cups/spoons or a scale?

If you aren't using a scale, take a look at this:

http://www.youtube.com/watch?v=JVjWPclrWVY

Then get a scale. :flowerforyou:

I currently use measuring cups and spoons. Thanks for the info. I'll check it out.

Yes get a scale!!! ASAP!!!

Serah87

Listen to your body. If you're a relatively healthy human being, it will let you know when to eat more... or less...

WRONG!!!!

skierue

Leptin is the key hormone which drives energy balance and our bodies are very quick at assessing changes in energy needs. As referenced above, chronic calorie restriction will cause a decline in serum leptin concentration levels which affect hunger. Along with possible decline in energy usage, people can feel full on significantly less calories than before. Thus, it's always a good idea to aim to meet weekly calorie goals rather than rely on hunger cues.

Thanks for the great info!

Serah87

Lack of appetite can be a side effect of drastically cutting your calories. Once in awhile, it's fine to not eat all of your calories. But...if you're consistently going under your (already really low, if it's 1200) calorie goal, you're probably not getting adequate nutrition to keep your body functioning at its best.

+1

janicelo1971

whow,,,yea add butter, oil, nuts, peanut butter..etc....Cant offer much advice..i have NEVER had this problem:sad:

BostonStrong617

IIFYM. Go to Mcdonald's. Problem solved.

Seriously tho, eat whatever you want. It doesn't just have to be "diet foods"

My guess is once you get out of that mind set you won't have any issue eating all your calories.

But fruit and yogurt probably aren't going to cut it.

Peanut butter, trail mix, any kind of nut, bread and pasta are all your friends here. Cheese and milk as well if you can have dairy.

AliceDark

Keep in mind that you don't have to wait until after you've exercised to eat those calories back. If you have a good idea of your average burn and you're good at following through with exercise (that is, you don't say that you're going to exercise later and then don't do it), you can spread out those calories throughout the day. It should be fairly easy to add in a few 200-calorie snacks, or an extra 200 calories to breakfast and lunch, or whatever. Getting to the end of the day and realizing you need to eat an extra 600 calories is no fun!

GardenOfSongs

One thing I'd find helps is having a lot of little meals (200-300 calories a time) - things like lentils, fish, lean meat like chicken etc. etc. - helps to fuel you a lot better than trying to eat 400 calories three times a day. Body builders are a big fan of this concept, and yesterday when I had four small meals I somehow kept to my deficit and felt so much more full and energised than I would if I tried to just have plain old breakfast, lunch, dinner. Particularly good if you're working out a lot - eat an hour or two before you work out and then afterwards as soon as you feel alive enough to get some more food in your system! What people have said above (e.g. healthy*ish* fats like nuts, peanut butter etc. and wholegrain carbs like brown rice are great and will help you to refuel after you've worked hard on your body)

P.S. I'm not an expert on these things, just know bits here and there and have been losing weight for the past few months, do correct me if you disagree with anything I've said

dtimedwards

. Getting to the end of the day and realizing you need to eat an extra 600 calories is no fun!

What? That's at least 3 beers, or 8 shots of whiskey. That is all kinds of fun!

skierue

IIFYM. Go to Mcdonald's. Problem solved.

Seriously tho, eat whatever you want. It doesn't just have to be "diet foods"

My guess is once you get out of that mind set you won't have any issue eating all your calories.

But fruit and yogurt probably aren't going to cut it.

Peanut butter, trail mix, any kind of nut, bread and pasta are all your friends here. Cheese and milk as well if you can have dairy.

You are right. My mindset is stuck on "diet foods" I suppose because I have strictly limited myself to pretty much one serving of bread per day and no pasta....like ever because I'm thinking about the carbs instead of the calories. Thanks for putting me on a different path.

astartig

I was like that when I first started on my diet plan months ago. Now I can't seem to eat less than 1500 calories as hard as I try. (goal is 1200 and mfp is telling me I am basically eating maintenance at 1500)

missabeez

I discovered a couple weeks ago that it is so helpful to sketch in an idea of what you are eating for the next day. It helps you balance your macros and ensures you have the calories you need for the day. It also makes it so that you don't have your food getting cold while you input your meal on the app and you can just enjoy your delicious food. Its what works for me hope its helpful for you.

jginsurance11

I guess I don't understand the concept of eating your calories back.

I am going to the gym daily, and walking the golf course several times a week. According to my fitbit my calorie adjustments for exercise are usually over 1000 per day.

Does this mean that instead of my 1690 calorie goal, I need to be eating an additional 1000 calories?

uconnwinsnc

Listen to your body. If you're a relatively healthy human being, it will let you know when to eat more... or less...

This is a risky. All of my blood work says I am healthy, I am active, I am young...but I promise you I could knock down thousands and thousands of more calories than I need because my brain sometimes says, "Sure, do it." Best to not always do what you want just because you are currently healthy.

FindingAmy77

okay I only looked at one day of your food diary before responding but this is what I can suggest and what I would do: on the days you plan to workout, keep that in mind from the very first meal you eat. Try some avocado in those eggs or add in some black beans or a teaspoon of olive oil or flax seed or some diced ham etc. for the times you eat a sandwich: let yourself have more meat for protein (great for workouts) and maybe dip your apples in some peanut butter or almond butter, etc. this is just some of my suggestions that definitely add in some calories while still being good for you. I find that a lot of times in the beginning I wasn't as hungry especially after working out but I spaced out my meals to make sure I eat enough. Having small meals several times a day keeps your metabolism tricked into not thinking its being food deprived. IT also helps you feel satisfied. I don't always eat my exercise calories back but I try. It all depends on how I feel and how I started out my day. Just split up your day into snacks, and your meals and then figure how much on average you want to aim for each time you eat. You may have been able to eat a whole cheesecake before you started dieting and working out and just plain paying attention but I can bet that most times you didn't eat when you should have. Now we are on a regular eating schedule and it takes time for our bodies to get adjusted. Pretty soon, you will be asking the opposite question: I need more food than what mfp gives me. ahhh.... oh sorry that is me. just hang in there.:drinker: :flowerforyou: :laugh:

QuietBloom

Leptin is the key hormone which drives energy balance and our bodies are very quick at assessing changes in energy needs. As referenced above, chronic calorie restriction will cause a decline in serum leptin concentration levels which affect hunger. Along with possible decline in energy usage, people can feel full on significantly less calories than before. Thus, it's always a good idea to aim to meet weekly calorie goals rather than rely on hunger cues.

This. But first buy a food scale, so you know exactly how much you are eating.

SLLRunner

Add olive oil to foods. Eat more butter. You should be able to make up another 600 calories in butter alone. But before you do, really make sure you're tracking correctly or else you might start gaining weight.

This.

A food scale and heart rate monitor can become your best friends.