Food anxiety/not eating enough

bowbeforethoraxis
bowbeforethoraxis Posts: 138 Member
in Health and Weight Loss
I've started seeing a personal trainer (with a dietician background) and she made me a food plan that means eating 1600 calories daily, which is about 400 cals more than MFP suggests. I've also been working out regularly, but following the meal plan I just can't eat enough.

The meal plan includes lots of fruits and veggies, and some of my favorite foods, so I'm not having trouble sticking to it, except by the time I get to the last meal of the day I'm so full I can't eat anymore. My breakdown of carbs/protein/healthy fats is still where the trainer recommended, and every time I think I should just eat even though I'm not hungry, I get really anxious thinking that being way under (400-500) calories every day is better than eating when I'm not hungry.

Is this okay? (Most of me says no, but that little part of me that just wants to lose all the weight says yes.)

Also, the trainer has said to include a cheat meal once a week, so I don't end up feeling deprived and binging, but I'm having a hard time bringing myself to do it. Does anybody include a cheat meal? Do you work out super hard that day so you don't go over your calorie limit? What is the best way to "cheat" without it derailing your plan?

Replies

  • refinedredbird
    refinedredbird Posts: 208 Member
    MFP often sets people at 1200 calories a day if you select that you want to lose 2/lbs a week. That is the absolute minimum you should be eating daily. Your nutritionist may be setting up your calorie goal based on a deficit of your total daily energy expenditure which could be in the 1600 range depending on your weight, age, height etc. For my stats, my TDEE -20% is about 1700 calories.
  • tinylightsbelow
    tinylightsbelow Posts: 85 Member
    A good way to get those last necessary calories, ironically, is to eat something processed. Processed foods are generally designed not to make you feel very full - so you can eat a controlled amount and top it off with whole foods for satiety. I found when I just started out and was going to eat 1200 a day increasing was difficult because nutrient-dense foods fill you up faster -- processed foods fixed it quickly. (I am now eating 1410 cals/day for reasons I will explain below.)

    Most people here would recommend steadier weight loss. The reasoning is that while 1200 will get you results very quickly, it will also frequently mess up your metabolism so that the results do not last. The problem is that when your body sees you are getting so little nutritionally, it actually adjusts your metabolism so that you can gain weight faster. It is a defense mechanism. By steadily losing weight, your system does not take this step and the weight loss is sustainable. Incorporating exercise will also help with this.
  • jess6742
    jess6742 Posts: 146
    Even though MFP had you set at 1200 calories you should have been eating back your exercise calories so it really should be pretty close. 1600 isn't that much. I'm 5'1 and 109pounds and I eat about that much everyday. I'm assuming your taller than me, most people are lol So you should be eating more. If you need to add in calories eat some avocado, peanut butter, or dark chocolate.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    Even though MFP had you set at 1200 calories you should have been eating back your exercise calories so it really should be pretty close. 1600 isn't that much. I'm 5'1 and 109pounds and I eat about that much everyday. I'm assuming your taller than me, most people are lol So you should be eating more. If you need to add in calories eat some avocado, peanut butter, or dark chocolate.

    this! well said.
  • bowbeforethoraxis
    bowbeforethoraxis Posts: 138 Member
    I'm 5'10", and I know I should be eating more, but it's so hard when all I can think is "I want to lose weight, I want to lose weight, I want to lose weight."

    I've been eating avocado and almond butter every day, but pretty limited amounts, so I'll try boosting it up.

    Thank you guys!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    When my clients complain about not being able to eat as much, I suggest a couple different things.
    1) at the end of meal 1 eat 1-2 tablespoons of virgin olive oil or a spoon of coconut oil.
    2) if carbs are at 30% total intake or more you can add 1 protein shake to your post workout meal.
    3) before bed eat a handful of walnuts. They contain melatonin and help you sleep.


    PS a person who is happy to eat and enjoys food will have better nutrient uptake than someone who is riddled with stress and anxiety.
    Relax
    Unwind
    Refuel
    And grow

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