Starving after work

tuck1jl

So I have lost about 120 pounds in the past 2 years which is a huge success. I am very proud of coming this far. When I started I was 414 pounds and now I am about 296. Here is where the sucky part comes in I have been this same weight for the past 3 months. It's starting to drive me CRAZY! I continue to workout 5 days a week. Do strength training multiple times a week with 15 pound dumb bells. I walk on each break at work totaling 1 hour of walking daily then when I get home I do another hour of either cardio (elliptical, Insanity, walking, Biggest loser DVD) or strength training & yoga

Throughout the day I eat healthy. My normal days include toast w/ natural creamy peanutbutter (2 tablespoons) along with Trop 50 OJ 8 oz. I recently bought a juicer so I am drinking the juices of Kale, Spinach, Collard Greens, butternut squash, banana, orangee, kiwi, apples, green bell peppers, carrots, and pineapple from breakfast to lunch. My lunches vary from ground turkey chili to healthy choice meals under 300 calories. My afternoon snacks include hardboiled egg, carrots/bell peppers, string cheese & fruit.

When I get home I am starving. I try to eat a small snack or nothing before my workout but when I am done & we actually eat dinner I over eat. I know I do however I just feel so hungry. AFter being stuck at the same weight for so long I am getting frustrated. Scared that I wont lose anymore. Losing weight really shouldn't be this hard.

Please anyone have any suggestions on what I can do to finally get past the 296 pound mark?


thank you.

.

2013sk

Congratulations on your massive weight lost!!! I weigh 138 lbs - So you have nearly lost a whole person!!! Good for you, thats amazing!!!

How many calories are you having a day? OMELETES ARE VERY GOOD AND HEALTH - PEPPERS, MUSHROOMS, SPINACH, TOMS, HAM, TURKEY, ONIONS, ETC

I would say maybe have your three meals a day, But try to make them more filling!

Breakfast - Porridge with blueberries/fruit/nuts/omega sprinkle/cinammon etc

Lunch - Im not really a lunch person - But normally I would have a hot soup, salads, cottage cheese with crackers or rivitas, Pasta, noodles etc

Dinner - Meat/Fish with veg - Maybe this would fill you up more

Snacks - Nuts, Carrotts, Fruit, Yoghurt (Lots of protein)

auddii

You are eating about half of your allotted calories. EAT SOMETHING!!!! The goal is not to have the largest deficit possible, but to maintain a moderate deficit. A huge deficit will not be sustainable because you are "starving yourself" (not really, but your body realizes it needs more food, so it is sending you signals to eat more). Eat all of your daily calories. The deficit is already built in. For more information see here:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

now_or_never13

How much are you eating a day? It is possible you aren't eating enough... it doesn't sound like there is a lot that you are eating during the day.

What about switching your breakfast to an omelet with some fruit? That should be much more filling than toast and juice. With your juice, why don't you try to actually eat the whole foods you juice? While juicing can be good you miss the benefits of the fiber within the foods which helps to keep you feel full, longer. The fruits and veggies have to be cut up I imagine for juicing so try packing them in containers, bringing them to work with you to snack on throughout the day. I personally would switch out the healthy choice meals as they don't have a ton of nutrition in them for the amount of calories and sodium they have. You could make a much better meal for less (or the same) amount of caloires that would be much more filling for you.

How much water do you drink in a day? Water, along with protein, fats and fiber is what helps you to stay full for longer.

What if you switch out your later in the day snacks for a protein bar/shake that you have shortly before you leave work? That may keep you feeling full until dinner even after your workout.

Is it possible to switch your workout to after dinner? Have dinner when you get home, than do your workout and than have a little snack afterwards? Might help you.

Have you changed your exercise routine lately? You need to switch it up frequent so it keeps your body guessing. Change how long you go for, how high the intensity is, etc. Lift heavier weights. 15lb dumbells don't do much for your muscles as it isn't enough of a challenge for the most part. Heavy lifting is what you need (weights that after about 8 reps is really really hard to lift).

If you still find yourself at a stall, switch your calories to maintance for a few weeks than drop them back down. Don't drop them too low (not sure how much you are consuming a day now). The increase in calories tends to help. Don't listen to the scale as you will most likely gain when you increase calories but it isn't fat gain, it is water weight as your body isn't used to the extra foods... it will go away shortly.

Congrats on the weight loss already!! Change up what you are doing, eat more for a while and I"m sureyou will see more results.

tuck1jl

You are eating about half of your allotted calories. EAT SOMETHING!!!! The goal is not to have the largest deficit possible, but to maintain a moderate deficit. A huge deficit will not be sustainable because you are "starving yourself" (not really, but your body realizes it needs more food, so it is sending you signals to eat more). Eat all of your daily calories. The deficit is already built in. For more information see here:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I am trying to eat more but I find that when I do eat more I gain. Maybe I am not eating more of the right things?

now_or_never13

I just noticed your diary is open... you aren't eating enough. Why are you only eating half of the calories you should be eating? That is your problem. You are not eating enough.... not even nearly enough. Eat more. You are saying you are hungry and starving when you get home from work ... it's because you are eating 1100 odd calories in a day!!

When you don't eat enough during weight loss and don't eat enough protein you will lose muscle mass. You need to eat enough, eat more than enough protien and lift HEAVY weights to minimize your muscle loss (15lb dumbells will not do that).

Amazon_Who

I looked at a few days of your diary and you are eating less than is what is recommended by a fair amount. Try and work in a healthy snack before supper and drink a glass of water before you eat so you won't feel as ravenous. You are doing great, you can do this.

MizSaz

Congrats on your progress! After dropping all that weight, did you recalculate your needs? If not, you may want to start there!

tuck1jl

I just noticed your diary is open... you aren't eating enough. Why are you only eating half of the calories you should be eating? That is your problem. You are not eating enough.... not even nearly enough. Eat more. You are saying you are hungry and starving when you get home from work ... it's because you are eating 1100 odd calories in a day!!

When you don't eat enough during weight loss and don't eat enough protein you will lose muscle mass. You need to eat enough, eat more than enough protien and lift HEAVY weights to minimize your muscle loss (15lb dumbells will not do that).

Yea I haven't been very good about completeing that diary daily. I do it at work but then forget to add in dinner. So the totals on there aren't completely correct. I'm eating more than what is listed. I should keep better track of that maybe it is part of my problem and would give me a better idea of where I am going wrong.

thank you for the help:)

tuck1jl

Congrats on your progress! After dropping all that weight, did you recalculate your needs? If not, you may want to start there!

you mean with my calories needed & burned totals? not sure how to recalculate.

amy1612

I would recommend getting more bang for your buck, in terms of filling. My day usually consists of
2 eggs, bacon/smoked salmon and spinach (scrambled, omelette)
Mid morning snack-turkey, nuts,a spoon of almond butter
Lunch is usually a salad made up of...avocado, chicken/tuna/mackerel, sweet potato/eggs and leaves,gherkins and cucumber.
Mid afternoon snack- protein shake, or same as morning.
Dinner is meat, lots of veg, sometimes some sweet potato or rice, for instance, last night was steak, ratatouille and roasted cauliflower.

Getting in some filling protein and some good fats is a good way to stay full for longer. I also lift heavy, which I think is pretty awesome not just for fitness, but for feeling good about yourself and your bodies capabilities Well done on your loss so far x

tuck1jl

I would recommend getting more bang for your buck, in terms of filling. My day usually consists of
2 eggs, bacon/smoked salmon and spinach (scrambled, omelette)
Mid morning snack-turkey, nuts,a spoon of almond butter
Lunch is usually a salad made up of...avocado, chicken/tuna/mackerel, sweet potato/eggs and leaves,gherkins and cucumber.
Mid afternoon snack- protein shake, or same as morning.
Dinner is meat, lots of veg, sometimes some sweet potato or rice, for instance, last night was steak, ratatouille and roasted cauliflower.

Getting in some filling protein and some good fats is a good way to stay full for longer. I also lift heavy, which I think is pretty awesome not just for fitness, but for feeling good about yourself and your bodies capabilities Well done on your loss so far x

that is a really great idea. I have often thought maybe I need to eat a better afternoon snack so I'm not so hungry when I get home. thank you so much for the help & the compliment:)

kyrakoala

I think everyone has said eat more, which I totally agree with!

In terms of the plateau, your body adjusts to whatever lifestyle you have, including exercise! It adjusts to feel comfortable and that may be your problem. I am struggling with a plateau too right now, but I think if you up the intensity of working out it may help to break it.

Any change to your habits may help to wake your body out of its comfortable slumber

I would suggest: upping your calorie intake (I do cheat days once a week) upping your intensity in cardio (try High Intensity Interval Training) and upping your weights. If you do 15 lbs of weight training for weeks on end, you'll stop improving and plateau.

Constantly challenge yourself to keep your body guessing!

But don't forget to eat enough, eat clean and rest too!

EmilyOfTheSun

Looking over your diary, you have massive amounts of calories remaining each day. EAT SOMETHING! And try your best to hit your macros numbers (carbs, fat and protein).

1newcat

Hey, I know "shake diets" are pretty controversial on here. But I find having a herbalife healthy meal and protein shake on my way to the gym is perfect for me. Gives me a little something extra to burn, sometimes since it's winter (and it can stay cold in the car) I drink half on my way there and the other half on my way home. Really helps me get through that without trying to get a snack in that makes me feel all full before a workout. I use fresh fruit with it, so it's more like a smoothie than a meal replacement type shake- good stuff and the banana strawberry helps me with muscle soreness

Just a thought, like I said- I know there is some controversy and varying opinions on shakes.

eyeshuh

You are eating about half of your allotted calories. EAT SOMETHING!!!! The goal is not to have the largest deficit possible, but to maintain a moderate deficit. A huge deficit will not be sustainable because you are "starving yourself" (not really, but your body realizes it needs more food, so it is sending you signals to eat more). Eat all of your daily calories. The deficit is already built in. For more information see here:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I am trying to eat more but I find that when I do eat more I gain. Maybe I am not eating more of the right things?

If you have been under eating for a long time, then yes, you will gain some weight back as your body is readjusting. It's better to do it now though, and get your body use to the calories it needs than to wait until you are smaller and won't be able to eat more than a bare amount to maintain.

eyeshuh

Congrats on your progress! After dropping all that weight, did you recalculate your needs? If not, you may want to start there!

you mean with my calories needed & burned totals? not sure how to recalculate.

Don't worry about that. If you track your weight loss on MFP, it automatically does this for you.

Edit: Unless, of course, you start using the Road Map. Then you'll have to recalculate, but it's all outlined in that post about it.

auddii

You are eating about half of your allotted calories. EAT SOMETHING!!!! The goal is not to have the largest deficit possible, but to maintain a moderate deficit. A huge deficit will not be sustainable because you are "starving yourself" (not really, but your body realizes it needs more food, so it is sending you signals to eat more). Eat all of your daily calories. The deficit is already built in. For more information see here:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I am trying to eat more but I find that when I do eat more I gain. Maybe I am not eating more of the right things?

If you have been under eating for a long time, then yes, you will gain some weight back as your body is readjusting. It's better to do it now though, and get your body use to the calories it needs than to wait until you are smaller and won't be able to eat more than a bare amount to maintain.

This. Up your calories and stick with it for 4-6 weeks. You might gain a few in the first few weeks, but then the weight should start dropping again. The "In place of a road map" has worked for a lot of people, but it's "scary" at first because of the initial weight gain. It does work, so just stick with it.