Suddenly extremely hungry and weight loss slowing down

free8gent

Hello all,

I began my weight loss journey at the beginning of September (197 lbs then). I lost the first 15 lbs without a huge amount of effort (not counting calories but trying to eat moderately and working out 2x per week). About 2 months ago I started counting calories and working out more intensively. For the about the 5 weeks I have been working out 5-6x per week and I am in my third week of P90X. I am now down to 165lbs, but I am finding my weight loss slowing down and am I really hungry and don't have as much energy as before.

MFP suggests I consume net 1350 / day. I usually aim for around 1300-1400 total (not net) per day with some zig-zag in my intake. I am unsure whether I should be eating more calories back or not. I also wonder whether I am eating too little and this is contributing to my slowing weight loss and sudden hunger.

I'd really appreciate any suggestions on whether/how to adjust my intake while ensuring I continue to lose weight.

Thanks!

divacat80

If you get so hungry it can be a sign that you need to up your calories. We tend to try not to listen to our bodies because that's what made us put on weight on the first place but ... We should listen!. Still, remember to eat slowly to let your body realise you're fuelling it. But if you're still hungry until your next meal then I guess it's time to eat more.
Keep an eye on your protein intake, eat properly, have the carbs you need and for as long as you eat lean foods you shouldn't worry too much about going over.
Maybe with the weightloss your hormones are playing tricks on you and you're retaining water. Your workouts are high intensity so I wouldn't worry much.
Take measurements of your body, since the scale can't be too accurate of your weightloss, and you must be burning plenty of fat with those p90x

flechero

without knowing more about your situation I can only guess. But if you are working out hard 5-6 times a week and only eating 1300 or so I think it's safe to assume you need to eat more... unless you are about 4'2". I can burn 1300 on a single run. You MIGHT be ok netting 1300-1400 but again, unless you are very small- that's probably still too little.

just re-read your post- 197 to 165 in 2 1/2 months is almost 3lbs a week- which is very fast. (too fast IMO) That's another sign that you might need to up the cals.

Mokey41

Try getting more protein in for breakfast and lunch. I noticed most days you don't have breakfast and then only have peanut butter and bread for lunch.

free8gent

I think you made an excellent point. I used to eat when I wasn't hungry and that didn't turn out so well Since I have been truly hungry (not craving specific food), it may be in fact a sign that I need to eat more. I haven't been taking measurements, as I moved to China and haven't been able to find a tape measurer yet :laugh: . In a country so large, I think it is time to find out where they are hiding.

Has anyone else experienced this type of thing and successfully increased calories while continuing to lose weight? Do you have any suggestions on how far to go? I have read that you should not eat less than your BMR. Mine is currently about 1450 calories, but MFP has me set to eat net 1350. I am not very trusting of the calculations of calories burned during exercise on MFP as I have read a few posts indicating the burn calculated is higher than the calculation using other methods. Perhaps I should try for 1500-1600 total?

recee96

Hello all,

I began my weight loss journey at the beginning of September (197 lbs then). I lost the first 15 lbs without a huge amount of effort (not counting calories but trying to eat moderately and working out 2x per week). About 2 months ago I started counting calories and working out more intensively. For the about the 5 weeks I have been working out 5-6x per week and I am in my third week of P90X. I am now down to 165lbs, but I am finding my weight loss slowing down and am I really hungry and don't have as much energy as before.

You lost 30 pounds in 2 months? Your body is probably starving for food. I would say gradually increase your calories. I read that 250 calories is a good amount of calories to play around with to increase or decrease. Also try eating back some of your workout calories. Congrats on the weight loss!

CindyMarie_

My best guess is that you need to up your calorie intake. When you were working out 2 times a week 1300 calories was okay because you weren't burning as many calories but now that you're working out 5-6 times a week, you need more fuel for your body. Calculate your TDEE and your BMR, you should never go below your BMR because that's the calories your body needs just to do it's major functions and your TDEE tells you your daily energy expenditure, don't go above that number to lose weight either. Good luck!

Krys_140

Try to net pretty close to the amount of calories MFP has set you at. As long as the info you gave it is accurate, the numbers it gives you are pretty good, too.

free8gent

Thanks for the comments everyone!!

There were a few points about protein - since I have recently moved to China, I tend to eat more vegetarian sources of protein than animal. I tend to have some nuts and fruit for breakfast and then bring whole wheat bread with peanut butter for lunch. I worry about eating the meat here, so I get most of my protein from nuts, eggs, tofu, and a small amount of meat. Since I eat quite a few nuts and some eggs, my share of calories from fat is pretty high. Do you suggest eating more nuts and eggs to up my protein even though this will mean more calories from fat?

bcf7683

Whenever I find that I'm starting to get hungry in between meals (consistently), I up my calories by 100/day and see if that helps. So far, it has worked- I started out here at 1150/day (when I lost the bulk of my weight), now I'm at 1400/day, most days I get around 1450. I'm not losing anymore weight (says the scale. I lift 5 days/week, so my goal has switched to muscle building now) but I'm still losing inches (in my waist & hips- measurements are going up elsewhere), I measure every 3 weeks. I would definitely say find a tape measure if you can- weight loss my stall, but the inches can still be coming off.

Chief_Rocka

Take a diet break. Eat at maintenece for a week and then resume your deficit.

free8gent

Take a diet break. Eat at maintenece for a week and then resume your deficit.

My parents are coming to visit on Friday, so this could be a great time for a diet break! When you say maintenance, do you suggest using an online calculator where I input my weight/height and workouts to find out what my intake should be for the week?

free8gent

My best guess is that you need to up your calorie intake. When you were working out 2 times a week 1300 calories was okay because you weren't burning as many calories but now that you're working out 5-6 times a week, you need more fuel for your body. Calculate your TDEE and your BMR, you should never go below your BMR because that's the calories your body needs just to do it's major functions and your TDEE tells you your daily energy expenditure, don't go above that number to lose weight either. Good luck!

Thanks for the advice. Do you suggest not to go below your BMR total or net?

robin52077

You're extremely hungry because you're eating too little.

Your weight loss is slowing down because it was too fast to begin with.

Set your goal to One Pound Per Week, eat that PLUS some exercise calories.
Problem solved.

robin52077

My best guess is that you need to up your calorie intake. When you were working out 2 times a week 1300 calories was okay because you weren't burning as many calories but now that you're working out 5-6 times a week, you need more fuel for your body. Calculate your TDEE and your BMR, you should never go below your BMR because that's the calories your body needs just to do it's major functions and your TDEE tells you your daily energy expenditure, don't go above that number to lose weight either. Good luck!

Thanks for the advice. Do you suggest not to go below your BMR total or net?

Net!

muamontreal

Has anyone else experienced this type of thing and successfully increased calories while continuing to lose weight? Do you have any suggestions on how far to go? I have read that you should not eat less than your BMR. Mine is currently about 1450 calories, but MFP has me set to eat net 1350. I am not very trusting of the calculations of calories burned during exercise on MFP as I have read a few posts indicating the burn calculated is higher than the calculation using other methods. Perhaps I should try for 1500-1600 total?
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I am 5'4, 145-ish and I changed my MFP numbers (1300-ish if I remember well) to 1500 following Dan' s post (search road map in the community board). Not only did I loose weight more steadily but bye bye grumpiness and hunger :bigsmile: I even top 1600 calories the days I am working out . And I am only doing the 30 day shred not the PX 90 which is much much harder !

Hope this helps !

free8gent

Wow you guys are awesome! Thanks so much for the advice. I am going to up my intake to net BMR, so 1450 + eat back calories MFP says I have burned. I will also enjoy a week of maintenance calories while my parents are in town.

ladybrandy

I agree with what others have said. Also know that as you are increasing your workout intensity so much, you are building muscle, so you may not see that on the scale til it levels out some. Definitely take measurements and take note of how you are fitting in your clothes. Eat more calories and eat back your exercise calories, but do so with healthy foods. Much success to you!

free8gent

I agree with what others have said. Also know that as you are increasing your workout intensity so much, you are building muscle, so you may not see that on the scale til it levels out some. Definitely take measurements and take note of how you are fitting in your clothes. Eat more calories and eat back your exercise calories, but do so with healthy foods. Much success to you!

Thanks ladybrandy! I started upping my calories and asked my mum to bring me a tape measurer from Canada My clothes do feel looser, so I think the scale may be moving more slowly partially due to an increase in muscle.