Eating too much???

benemma05

I am always hungry!

I have my calory goal set for 1700 cals, as I do a very active job.. I'm literally on my feet all day! And chose to put to lose half a pound a week as I don't have a lot of weight to lose (However reading posts on here, it now seems a bit high) I also earn approx 4-500 extra calories thru exercise most days. But I feel so hungry every 3-4 hours, I always eat nearly all of my exercise cals back and could probably eat more of I let myself!

What can I do to try and "sort myself out"

Jamcnair

It's okay to eat back your exercise calories because the number you set should already be at a deficit

pastryari

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

JellyButter

On average we're all "suppose" to eat 2000 calories per day..& since you're active and on your feet all day you should be fine.

JenniTheVeggie

Listen to your body. As long as you are not eating junk...fuel your body.

aalpass

I hear you!!

Unfortunately I don't have a solution

Interested to see what people recommend.

pastryari

On average we're all "suppose" to eat 2000 calories per day..& since you're active and on your feet all day you should be fine.

Really? Everyone is supposed to eat 2000 calories per day? Just curious, where did you get that information?

cwolfman13

Doesn't sound high at all if you're looking for 1/2 Lb weight loss. What is your activity setting? It might actually be low if you're really working a laborious job and your activity setting is too low...which would explain your hunger.

Another question would be, are you really hungry...or are you bored or something/

What kind of foods are you eating? If you have a carb heavy diet, they simply don't fill you up for long and they tend to be calorie dense. Get more protein and healthy fats...and get plenty of fiber with your fruit and veg and some whole grains. These are the things that leave you satiated for longer.

Also, I found that eating every few hours helps me...just plan those snacks into your day. Sounds like if you're eating back exercise calories (and you should be), you're grossing around 2,100 or thereabouts. I gross 2,150...you can take a look at my diary, it's public.

LisaLamb1

BUMP

PurpleTina

Doesn't sound high at all if you're looking for 1/2 Lb weight loss. What is your activity setting? It might actually be low if you're really working a laborious job and your activity setting is too low...which would explain your hunger.

Another question would be, are you really hungry...or are you bored or something/

What kind of foods are you eating? If you have a carb heavy diet, they simply don't fill you up for long and they tend to be calorie dense. Get more protein and healthy fats...and get plenty of fiber with your fruit and veg and some whole grains. These are the things that leave you satiated for longer.

Also, I found that eating every few hours helps me...just plan those snacks into your day. Sounds like if you're eating back exercise calories, you're grossing around 2,100 or thereabouts. I gross 2,150...you can take a look at my diary, it's public.

yup, little and often works for me too, snacks make all the difference.

Barbellerella

On average we're all "suppose" to eat 2000 calories per day..& since you're active and on your feet all day you should be fine.

thats funny, cause my TDEE is 1850 on the days I lift :grumble:

taylorwaylor

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

ILiftHeavyAcrylics

How much fat and protein are you eating? Have you calculated your TDEE?

TNR32

Google bmr (basic metabolic reqirements) calculator that should give you a calculator to do that and calculate your tdee(total daily energy expenditure. I am 5'3"165 and losing weight like crazy at 1800 net...lightly active.

CasablancasTX

Google bmr (basic metabolic reqirements) calculator that should give you a calculator to do that and calculate your tdee(total daily energy expenditure. I am 5'3"165 and losing weight like crazy at 1800 net...lightly active.

No offense, but 2lbs since December 2012 is not 'like crazy.'

Ryanmariem

Doesn't sound high at all if you're looking for 1/2 Lb weight loss. What is your activity setting? It might actually be low if you're really working a laborious job and your activity setting is too low...which would explain your hunger.

Another question would be, are you really hungry...or are you bored or something/

What kind of foods are you eating? If you have a carb heavy diet, they simply don't fill you up for long and they tend to be calorie dense. Get more protein and healthy fats...and get plenty of fiber with your fruit and veg and some whole grains. These are the things that leave you satiated for longer.

Also, I found that eating every few hours helps me...just plan those snacks into your day. Sounds like if you're eating back exercise calories (and you should be), you're grossing around 2,100 or thereabouts. I gross 2,150...you can take a look at my diary, it's public.

This sounds right to me. ^^

It is important get some good protien @ breakfast and throughout the day. Snacking is not bad as long as it is healthy snacks. I find almonds a great snack, curbs the cravings and is filling a handfull does it (aprox 25-28 almonds)... personally I find the key is to keep your blood sugars level, that means I eat like 6 times a day, my three reg meals along w/three snacks. I try to keep my food "clean" (no processed and junk stuff) lots of veggies and a steady flow of protein... wow it has helped a lot. On days I have more activities I just adjust my snack/meal amount, so I don't starve... just got to remember the calorie counter tool here on MFP should already have a deficit for your goal, and does not include the added workouts/activities.

good luck!

Peanutbutterx

veggies!! lots and lots of veggies.

BarackMeLikeAHurricane

Your diary is closed, what are you eating? Or open your diary.

benemma05

I think I eat quite a few carbs, usually cereal/porridge and a banana, brown bread at lunch with some fruit and potatoes or brown rice or pasta for tea with chicken or lean/quorn mince and veggies then fat free yog for pudding. I have the odd naughty treat but within my calorie goal. Daily amounts average from 220-300 carbs per day and protein is between 50-70. I'm slightly confused by all this TDEE.. Seems a bit complicated for my simple brain!!

Also what is Bump??!!

Thanks

ILiftHeavyAcrylics

A bump means the person is saving this topic to read later.

TDEE is your maintenance calories. You can look at it if you go to goals. It should say "Calories burned from daily activity." That number is only going to be accurate though if you accurately entered your activity level when you set up your account. If you did then you can take that number and subtract 20% to get the number of calories you should be eating.

Eat protein and fats for greater satiety. I have my protein set at 1 gram per pound of lean body mass, which is 98 grams for me. I have fats set at .35 grams per pound of body weight, which is 49 grams. That seems to keep me full.

marand94608

My suggestion for hunger pangs is to take a few sips of water. After a few minutes you may not feel so hungry. Always try to keep a water bottle with you.

When I did a 3-day fast on a Vision Quest that's what the guides told us to do. I went through 3 gallons of water in three days but the hunger actually wasn't that big a deal. It was very liberating not to have to deal with food or cooking or shopping during that time.

AmyRhubarb

I am always hungry!

I have my calory goal set for 1700 cals, as I do a very active job.. I'm literally on my feet all day! And chose to put to lose half a pound a week as I don't have a lot of weight to lose (However reading posts on here, it now seems a bit high) I also earn approx 4-500 extra calories thru exercise most days. But I feel so hungry every 3-4 hours, I always eat nearly all of my exercise cals back and could probably eat more of I let myself!

What can I do to try and "sort myself out"

Looks like you've lost 15lbs - are you still losing? Gaining? Stalled? Just curious why you think you need to "sort yourself out" - if you've been losing at this level, but are still hungry all the time, it's possible you need to up your cals a little bit.

benemma05

I am always hungry!

I have my calory goal set for 1700 cals, as I do a very active job.. I'm literally on my feet all day! And chose to put to lose half a pound a week as I don't have a lot of weight to lose (However reading posts on here, it now seems a bit high) I also earn approx 4-500 extra calories thru exercise most days. But I feel so hungry every 3-4 hours, I always eat nearly all of my exercise cals back and could probably eat more of I let myself!

What can I do to try and "sort myself out"

Looks like you've lost 15lbs - are you still losing? Gaining? Stalled? Just curious why you think you need to "sort yourself out" - if you've been losing at this level, but are still hungry all the time, it's possible you need to up your cals a little bit.

I lost about 14lbs last year then used the diary to make sure I didn't over eat, then stopped over Xmas and gained 8 or 9lbs so I have now lost that plus 1 more lb, however I am now exercising more so maybe this is where the hunger comes from? I guess I just feel like I am eating such a lot, but I do try to make sure they are healthy snacks like raw veggies, a bowl of cereal or crackers with low fat soft cheese

AmyRhubarb

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

Great information there and links to tools to run your numbers and see how much you should be eating for your size, weight & activity level. I've had my best success over the past year since setting my calories and macros according to the info there. And no more being hungry! :bigsmile:

benemma05

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

Great information there and links to tools to run your numbers and see how much you should be eating for your size, weight & activity level. I've had my best success over the past year since setting my calories and macros according to the info there. And no more being hungry! :bigsmile:

Thanks, I've read and understood most of the link! I'm guessing if you work out your TDEE and set it at moderate activity you don't then add your exercise calories on?

Like I said I don't have a lot of weight to lose but I am very pear shaped and my legs are way out of proportion to the rest of my body, To me they are disgusting!.. I know you cannot spot reduce, I run 3-4 times a week and spin once, I also use my Nike training app about once a week as its not cardio, do you think I stand much chance of changing the shape of my legs?

AmyRhubarb

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

Great information there and links to tools to run your numbers and see how much you should be eating for your size, weight & activity level. I've had my best success over the past year since setting my calories and macros according to the info there. And no more being hungry! :bigsmile:

Thanks, I've read and understood most of the link! I'm guessing if you work out your TDEE and set it at moderate activity you don't then add your exercise calories on?

Like I said I don't have a lot of weight to lose but I am very pear shaped and my legs are way out of proportion to the rest of my body, To me they are disgusting!.. I know you cannot spot reduce, I run 3-4 times a week and spin once, I also use my Nike training app about once a week as its not cardio, do you think I stand much chance of changing the shape of my legs?

Set your activity level to whatever you feel best matches what you do, exercise and job. Subtract 20% from the TDEE, and you are right, you don't eat back exercise cals with this method because they are already figured into the TDEE number. The only exception would be if you had an unusually high burn that day, leaving your net cals below your BMR.

You sound similar to me - I didn't have a lot to lose, but still wanted the fat off my tummy, thighs and butt - and I use Nike Training Club! :drinker: Love that app - it is my workout (usually the Get Focused section, I'll do legs & butt one day, arms & shoulders another, etc) three days a week, and I run 3-5 miles the other three days. My tummy is shrinking, and legs are improving as well.

Once you get your numbers and if you decide to do this method, make sure you give it a good 4-6 weeks, take measurements and photos as well. Some people might show a little gain on the scale at first, and sometimes the scale doesn't move right away, but the inches are quietly coming off.