Really frickin hungry

danapouncey

I started MyFitnessPal a while ago but didn't actively do it. Now I am and at first I really really enjoyed it but lately it's become a struggle. It's still relatively early days too so need to nip this in the bud!

MyFitnessPal put me on 1200 calories, which I thought was okay as at the time I rarely exercised and work at a desk. I lost 1lbs in the first week. Woo hoo.

I did actually increase my allowance to 1300 though. As I didn't feel it was enough to work with.

I started the gym two weeks ago and have since lost 5lbs more, but lately I've felt really hungry and miserable. I do eat back the calories I burn off so I didn't think there would be any problems.

But today for example I'm really struggling. Feel dizzy and tired.

Any ideas and advice?

psuLemon

I started MyFitnessPal a while ago but didn't actively do it. Now I am and at first I really really enjoyed it but lately it's become a struggle. It's still relatively early days too so need to nip this in the bud!

MyFitnessPal put me on 1200 calories, which I thought was okay as at the time I rarely exercised and work at a desk. I lost 1lbs in the first week. Woo hoo.

I did actually increase my allowance to 1300 though. As I didn't feel it was enough to work with.

I started the gym two weeks ago and have since lost 5lbs more, but lately I've felt really hungry and miserable. I do eat back the calories I burn off so I didn't think there would be any problems.

But today for example I'm really struggling. Feel dizzy and tired.

Any ideas and advice?

Eat back 50-75% of your exercise calories.

tryinghard71

I find that getting more protein helps me from feeling hungry. I am trying to eat protein with every meal.

abcmiah

I have been doing 1200 calories for about 5 months. I eat a lot of green veggies (especially spinach and mixed greens) along with lean protein. I can eat a 2 cups of mixed greens for very little calories and I feel like I have had a lot of food.

kathy329

Do not know what to say. But I just stated. I lost 2 lbs so far. And yes all of a sudden I am very hungry. And yesterday I became dizzy while I was out walking.

danapouncey

I eat a lot of veg, and go over my protein percentage each day.

Maybe it's just in my head, but I physically feel shakey and drained

laceylou0702

Eat back your workout calories & if you are working out intensly I would suggesting eating no less than your BMR you can find calculators online for that

chrisb75

What is your height and weight?

psuLemon

BTW, MFP sets your goal based on your inputs. Here is what I mean. I don't know your height but I estimated 5'5" for simplicity reason. You are about 155 lbs and 20 years old.

Your estimate BMR based on Harris Benedict formula is 1541. BMR = metabolic rate or the amount of calories your body burns if you slept for 24hours.

Lets also say, you have a desk job and you are sedentary. That means your Total Daily Energy Expended (TDEE) would be:

TDEE= 1541 * 1.2 = 1849 <--- This is the estimated calories you would burn in a given day if you don't exercise. From this number you form a calorie deficit


1/2 lb per week weight loss = 1849 - 250 = 1599
1 lb per week = 1849 - 500 = 1349
1 1/2 lb per week = 1849 - 750 = 1200 <-- there is a site restriction on going below 1200
2 lbs per week = 1849 - 1000 = 1200 <-- See above

Here is the issue. This site doesn't tell you what acceptable based on your goal. Below is the general guidance.


If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.



With that said, you should be aiming for .5-1 lb per week so you don't lose lean body mass (LBM). Losing LBM means a slower metabolism and harder to tone since you have less muscle.


Now lets say you exercise. This means you need to eat more so your body can maintain energy and burn fat. So lets say you burn 500 calories working out. That means your TDEE now increased by 500 calories:


TDEE = 1849 + 500 = 2349

This is really where you form your deficit. And to lose a lb a week it would be

CN = 2349 - 500 = 1849.


Sorry for being a math nerd but it's how I explain it to people. Also, larger calorie deficits don't mean faster weight loss. Mathematically they can, but in reality your body compensates by suppressing the metabolism and using LBM to get energy by converting the amino acids into energy.

cmriverside

I eat a lot of veg, and go over my protein percentage each day.

Maybe it's just in my head, but I physically feel shakey and drained

Why are you set at 1200 calories? Go by this guideline:

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

So, you should go back to your set up and redo your goals here: http://www.myfitnesspal.com/account/change_goals_guided

This site also wants you to log all your food and exercise in order to obtain the correct calorie alottments daily.

Read this (from FAQs/Help) http://www.myfitnesspal.com/help/faq/3-how-does-myfitnesspal-work

psuLemon

Do not know what to say. But I just stated. I lost 2 lbs so far. And yes all of a sudden I am very hungry. And yesterday I became dizzy while I was out walking.

Dizziness is common when not getting enough calories or nutrition. If you lessen how aggressive you are on your "weight loss" goal, it should correct that.

I eat a lot of veg, and go over my protein percentage each day.

Maybe it's just in my head, but I physically feel shakey and drained

See above, it's because you aren't eating enough.



What is your exercise routine?

danapouncey

Thankyou! I've been reading about that tdee stuff but jus couldn't get my head around it. You've simplified it for me thanks

I'm 5'5, and 154lbs. Very close psulemon

My MFP has always been set to lose 1.5lbs a week, I changed it to 1lbs and its still only given me 1,200 calories.

I excercise 3 times a week minimum. Around 50mins of cardio, 10 mins strength training.

sleepytexan

Ya, EAT!

Manually set your daily calories for no less than your BMR, and eat your exercise calories.

blessings.

AZKristi

I need to eat more than 1300 calories per day to fuel mr body through intense workouts.

fan_of_fit

Try some high fiber foods! keeps you fuller, longer

kristen6022

It depends on what those 1200-1300 calories are coming from. If you are eating high protein things you shouldn't be hungry if you are eating back 1/2 of your exercise calories. Your diary isn't open so I can't suggest things to do!

chachita7

Protein, protein, and protein... that will maintain you fuller longer... how are you getting your calories in? I eat at the most 4-5 times a day...

AlabasterJar68

I find that getting more protein helps me from feeling hungry. I am trying to eat protein with every meal.

^^^ This

SPBROOKS68

Sounds like you need some carbs

abbielle

if you appear to be eating enough and healthily then it may be good to consult a doctor. It may be something unrelated to diet, or if it is related to diet they will be able to advise you on the best diet to solve the problem.

Rerez4747

make sure your drinking lots of water!

psuLemon

Thankyou! I've been reading about that tdee stuff but jus couldn't get my head around it. You've simplified it for me thanks

I'm 5'5, and 154lbs. Very close psulemon

My MFP has always been set to lose 1.5lbs a week, I changed it to 1lbs and its still only given me 1,200 calories.

I excercise 3 times a week minimum. Around 50mins of cardio, 10 mins strength training.

Here is your TDEE (including exercise)


TDEE = 1541 * 1.375 = 2118
CN = 2118 * .8 = 1691

Do yourself a favor, eat 1700 calories a day (do NOT eat back exercise calories and eat that every day, even on rest days). Set your carbs to 35%, protein to 40% and fats to 25%. If you start to exercise 5 days a week, add another 200 calories to each day.


BTW, drop some cardio and really increase strength training. ST leads to greater fat loss. Below is a good article.

http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx

ilovesparkle

Up your fiber, don't drink your calories and veggies are a great option for low cal snacks. I can eat carrots and cucumber and be stuffed at the end! It gets easier over time when your body adjusts to the decrease.

lizzybethclaire

Are you eating your exercise calories? Personally, I try to eat calorie rich and nutrient dense foods as much as possible. I no longer eat foods that don't fill me up. I would eat potato chips over animal crackers because at least you are getting some satisfaction out of it.

LoraF83

BTW, MFP sets your goal based on your inputs. Here is what I mean. I don't know your height but I estimated 5'5" for simplicity reason. You are about 155 lbs and 20 years old.

Your estimate BMR based on Harris Benedict formula is 1541. BMR = metabolic rate or the amount of calories your body burns if you slept for 24hours.

Lets also say, you have a desk job and you are sedentary. That means your Total Daily Energy Expended (TDEE) would be:

TDEE= 1541 * 1.2 = 1849 <--- This is the estimated calories you would burn in a given day if you don't exercise. From this number you form a calorie deficit


1/2 lb per week weight loss = 1849 - 250 = 1599
1 lb per week = 1849 - 500 = 1349
1 1/2 lb per week = 1849 - 750 = 1200 <-- there is a site restriction on going below 1200
2 lbs per week = 1849 - 1000 = 1200 <-- See above

Here is the issue. This site doesn't tell you what acceptable based on your goal. Below is the general guidance.


If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.



With that said, you should be aiming for .5-1 lb per week so you don't lose lean body mass (LBM). Losing LBM means a slower metabolism and harder to tone since you have less muscle.


Now lets say you exercise. This means you need to eat more so your body can maintain energy and burn fat. So lets say you burn 500 calories working out. That means your TDEE now increased by 500 calories:


TDEE = 1849 + 500 = 2349

This is really where you form your deficit. And to lose a lb a week it would be

CN = 2349 - 500 = 1849.


Sorry for being a math nerd but it's how I explain it to people. Also, larger calorie deficits don't mean faster weight loss. Mathematically they can, but in reality your body compensates by suppressing the metabolism and using LBM to get energy by converting the amino acids into energy.

^THIS! It works!

baxgilter

I started MyFitnessPal a while ago but didn't actively do it. Now I am and at first I really really enjoyed it but lately it's become a struggle. It's still relatively early days too so need to nip this in the bud!

MyFitnessPal put me on 1200 calories, which I thought was okay as at the time I rarely exercised and work at a desk. I lost 1lbs in the first week. Woo hoo.

I did actually increase my allowance to 1300 though. As I didn't feel it was enough to work with.

I started the gym two weeks ago and have since lost 5lbs more, but lately I've felt really hungry and miserable. I do eat back the calories I burn off so I didn't think there would be any problems.

But today for example I'm really struggling. Feel dizzy and tired.

Any ideas and advice?

Check out the group Eat More To Weigh Less

honeysprinkles

Keep eating your exercise calories back and considering upping your goal another few hundred calories. Maybe somewhere between 1400-1600?

psuLemon

if you appear to be eating enough and healthily then it may be good to consult a doctor. It may be something unrelated to diet, or if it is related to diet they will be able to advise you on the best diet to solve the problem.

Unless her doctor also specializes in nutrition, she would be better off seeing a dietician or nutritionist. Most doctors know very little about weight loss.

mkcmurphy

I've felt weak and way hungry, too, plus impatient and low, especially at the beginning. Figuring that my body was teling me something, I ate. I didn't want to be on stairs or in a car feeling like that, so I got my blood sugar and calories up, and gradually worked my way down to their suggested calorie allotment. It works for me; I listen to my body first and foremost. Good luck!

shortiy2k2002

For me its protein and fiber. I eat a lot of veggies daily and they do the trick of making me feel full but its the fiber that helps you stay that way. Also try snacking often. Try some kind of lean protein after working out too.

danapouncey

Thankyou, you've been a massive help. I'm defo going to do this and see how I go!


Thanks everyone, really interesting points made. I just really want to do this without making myself feel ill ha.