Ok. How much do I need to eat? (BMR Related)

Siege_Tank

I think I'm going to up my calories to 1700. This is the inbetween point of my -20% of TDEE (around 1760) and my recommended calories from another site that considered BMR (1665).

But now I have a new problem. I'm not hungry enough to eat all of these calories. And I'm not saying that to be all "omg I'm SOOO good at eating under my calories." I'm just literally not that hungry. I'm not quite sure what to do. I already eat breakfast every morning (300 - 400 calories) have a mid-sized lunch (500 -600 cals) and then eat whatever's around for dinner... normally I cap out at 1400 unless I force myself to eat some snacks like bananas or a smoothie.

And on days like today when I miss breakfast, well... I had a HUGE lunch and only at 750 cals. Geez. Any recommendations for hitting my necessary cals?

And that is exactly what a shrunken stomach and screwed up hormones can do to you.

Not feel hungry when you eaten too little for too long.

Too little is determined by how much stress your body is willing to take with the diet before slowing down, besides the fact of burning off muscle mass if wrong exercise and protein levels.
Too long is determined by genetics and body's past experience with yo-yo dieting and again stress. May be quick, may take a while.
Usually speed there is opposite when trying to speed it back up again. Stressed out body willing to slow down quick rev's back up slowly, body that slowly decreased metabolism will rev up quickly. Generally speaking. And men win here too, more muscle mass, even when they lost some.

Move up slowly if you haven't been loosing at a lower amount for over 3 weeks. If you have still, then you still have a deficit, move up quicker.

So slowly would be 200 cal daily for a week at a time. Then another 200.

Fast would be going up half-way for couple weeks, then the other half.

For once, can we see a peer reviewed study showing that eating less causes "shrunken stomachs" and messed up hormone levels?

I HAVE seen studies that show that VLCD 800 or less cause those things, and studies where VLCD's cause an 8-20% drop in Metabolic rate, but I haven not seen anything that shows me that a 1200 causes those things to happen.

So far, All I've seen is conjecture, reasoning, and supposition.

And yes, I've looked for studies that show the proof of the anti-1200 diets, and I can't find them.

cbart2818

Ok, so now I have a new challenge.

I think I'm going to up my calories to 1700. This is the inbetween point of my -20% of TDEE (around 1760) and my recommended calories from another site that considered BMR (1665).

But now I have a new problem. I'm not hungry enough to eat all of these calories. And I'm not saying that to be all "omg I'm SOOO good at eating under my calories." I'm just literally not that hungry. I'm not quite sure what to do. I already eat breakfast every morning (300 - 400 calories) have a mid-sized lunch (500 -600 cals) and then eat whatever's around for dinner... normally I cap out at 1400 unless I force myself to eat some snacks like bananas or a smoothie.

And on days like today when I miss breakfast, well... I had a HUGE lunch and only at 750 cals. Geez. Any recommendations for hitting my necessary cals?

I can only say what has works well for me. I don't eat just to meet a certain daily goal. If my goal is 2300 and I am not hungry later on in the day, I don't stuff myself at Dinner or after just to meet it.

I do however, try my best to make sure I eat by mid morning, lunch and an afternoon snack before Dinner regardless if I feel hungry at those times. Eating every 3-4 hours has really helped with my cravings. I ensure each of those meals has a good amount of protein and carb. If I don't eat 3 meals before Dinner I am WAY to hungry at night and just go nuts on everything. I eat Dinner and if I am full after that, but still have cals left over, I don't worry about it. The rest of the week seems to works it self out for me. I usually have a high cal day in there, and the rest of my days flucuate on how I feel. Some days I am bang on, others I am under.

The more I rack my brain over how much I must eat and how I have to meet a certain cal goal the more I get over whelmed and just give up.

I just eat within my means, log as much as I can to keep track of how much I am eating, and do my exercises.

bzmom

bump

tpfoodie

Thanks to all for the recommendations. I'll do what I can, and will respond to this post in a week or two to let you know how it goes.