Having a Really Hard Time Eating at a Deficit

GreatDepression
GreatDepression Posts: 347 Member
in Motivation and Support
I've lost some weight in the past 16 months and my daily calorie allowance has decreased quite a bit to accommodate my smaller size. I'm about 15lbs from goal weight and it's getting so difficult to control my eating to keep at a deficit. I exercise intensely to try and burn more fat but then my appetite is heightened. Weight loss has never been easy for me (even when I was very heavy) but now it almost feels impossible to continue. The often mention trick of "drinking more water" doesn't help at all. It just makes me need to go urinate every 20 minutes.

Replies

  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Have you been restricting your intake all that time? It might be worth considering a diet break where you eat at maintenance for a couple of weeks. I did that a couple of times and found it was really helpful, psychologically. It may also allow your hormones to come up to normal levels. http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html


    I also found this article (Lyle McDonald again, I'm not affiliated, I promise!) really helpful when thinking about hunger. http://www.bodyrecomposition.com/fat-loss/9-ways-to-deal-with-hunger-on-a-diet.html It gives a good overview of tweaks you can make to feel less hungry.

    Also, you're not still trying to lose at the same rate are you? If you're 15lbs from goal, then losing 0.5 lbs a week would be appropriate/realistic. 1380 calories a day seems kind of crazy low for a guy in your 20s.
  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    I've said it before, I'll say it again. You need to be eating more. 1380 net is a ridiculous goal for you. It's ultimately not helping you any, because you try to meet that goal, and then end up way overeating because you're starving. Find a happy place in the middle.
  • snazzyjazzy21
    snazzyjazzy21 Posts: 1,298 Member
    I've said it before, I'll say it again. You need to be eating more. 1380 net is a ridiculous goal for you. It's ultimately not helping you any, because you try to meet that goal, and then end up way overeating because you're starving. Find a happy place in the middle.

    This ^^^
  • CharleePear
    CharleePear Posts: 1,948 Member
    How are you calculating your calorie intake? MFP isn't the most best calculator.
  • geebusuk
    geebusuk Posts: 3,348 Member
    One thing that works for me is to make big salads - use low calories dressing and lean meat to add protein/taste and fill up with lettuce and so on which is very calorie sparse.

    I'd be tempted to cut out the shakes - definitely the ones with extra carbs in.
    That's the sort of thing people take to GAIN weight.

    I DO like protein fluff and sugar free jelly (jello, if you're american) both of which are filling in the short term, provide a good bit of protein and are low in calories.
  • mockchoc
    mockchoc Posts: 6,573 Member
    Salad is good as said above but add more fruit and cooked veggies also as the fibre fills you up for little calories.
  • dearannna
    dearannna Posts: 60 Member
    If your calorie goal isn't realistic then change it so that it is. With how much you've lost and at 15lb to go you should be thinking about the long term and starting to work out how you're going to eat forever. If you feel like you're starving yourself you are at risk of burning out and putting weight back on.
  • felonebeats
    felonebeats Posts: 433
    1900 calories is way too low.I'm cutting fat atm on 2800 at 188lbs.The reason the deficit is hard for you is because the deficit is too big and you'll probably end up bingeing where you're so hungry
  • kempt_ken
    kempt_ken Posts: 96 Member
    Having to urinate every 20 minutes, is the secret to drinking water and weight loss. Its all that extra exercise you get having to walk to the bathroom every 20 minutes.
  • Hannah_Hopes
    Hannah_Hopes Posts: 273 Member
    I've said it before, I'll say it again. You need to be eating more. 1380 net is a ridiculous goal for you. It's ultimately not helping you any, because you try to meet that goal, and then end up way overeating because you're starving. Find a happy place in the middle.

    +1 you're most likely under eating, maybe as mfp is still set to lose the same xlb/week as you did previously? if the deficit isn't working for you find something that does, increase your calorie goal and see what happens - maybe try eating at TDEE -% instead and seeing how that works for you?
  • kgeyser
    kgeyser Posts: 22,505 Member
    I've said it before, I'll say it again. You need to be eating more. 1380 net is a ridiculous goal for you. It's ultimately not helping you any, because you try to meet that goal, and then end up way overeating because you're starving. Find a happy place in the middle.

    +1000000. I don't even want to think about how much muscle you've lost.

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