Afraid of eating to little....

roberggren
roberggren Posts: 14
in Food and Nutrition
I have been logging EVERYTHING I have been eating for the last 3 1/2 weeks. After the first 2 days of intense hunger cravings I really feel MUCH less hungrier than I ever have in my life. I am noticing now that I am eating better I am less hungry. I am walking anywhere from 3-6 miles perday on the treadmill (everyday) and am earning extra calories from that. I am really falling under my daily calorie goal most days. MFP is telling me I am under my goal and the recommended daily minimum. That makes me nervous. I want to know how many of you have to make yourself eat even when you do not feel hungry and what is it that you eat during times like that?
I have lost 20lbs in these 31/2 weeks but I am pretty sure it was all the soda and sugar I have cut out. I am learning good awareness eating habits and feel guilty if I am eating even when I am not hungry but don't want to be doing myself a disservice.

Feel free to add me as a friend and peek at my diary if you want.

Thanks for any suggestions,
Ro-
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Replies

  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    What was your starting weight? How many calories are you eating each day? How many calories are you NETTING each day?
  • njitaliana
    njitaliana Posts: 814 Member
    Hi, Have you tried adding things with calories that aren't really adding more foods? Meaning, having a glass of skim milk with each meal, adding more salad dressing, putting olives in salad? And are you remembering to count any oil or margarine that you use while cooking? That can bring up your calorie count, too. Those are the things I did, rather than eating when not hungry.
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    Your diary is private so it's hard to say, but if you're being accurate and weighing and measuring and logging everything and MFP is telling you you're eating too little then you might be.
  • a_stronger_me13
    a_stronger_me13 Posts: 812 Member
    Can you open your diary and also tell us a little bit about your stats (height, weight, age, exercise routine)? Then people can give more fitting advice for what your calorie goals should possibly be.
  • roberggren
    roberggren Posts: 14
    2216 -Calories Remaining

    1860 Goal
    866 Food
    -
    1222 - Exercise

    -356 (Net)
    My starting weight was 274lbs now it is 254
  • AngelaSpens
    AngelaSpens Posts: 6
    NEVER force yourself to eat when your not hungry, trust me from experience. Your body tell you what it needs when it needs it. The only time it should become an issue is when you are deliberately eating under a certain amount of calories. I would say if you stopped losing weight its either that the process is slowing down, (which happens) or what you first lost was water weight. If you want to speed up the process I would have a day set to eat 2000 calories so that your body and metabolism has something to work with. :)

    feel free to add me if you need anything.
  • roberggren
    roberggren Posts: 14
    yes I have just done that, sorry.
    I am 5'8" and 43 years old. I have been working from home and have been very sedentary for the last 5 years. I began this in an effort to get moving alot more. At this point I am only walking for my exercise and counting calories.
  • Serah87
    Serah87 Posts: 5,481 Member
    2216 -Calories Remaining

    1860 Goal
    866 Food
    -
    1222 - Exercise

    -356 (Net)
    My starting weight was 274lbs now it is 254

    :noway:

    READ THIS: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=guide+to+sexy+pants
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    2216 -Calories Remaining

    1860 Goal
    866 Food
    -
    1222 - Exercise

    -356 (Net)
    My starting weight was 274lbs now it is 254

    WAY too little. You're not hungry because it's a protective starvation response to shut off hunger signals. It will be impossible to keep the weight off you've already lost (and will lose) if you continue this. You HAVE to course correct NOW.

    What exactly are you doing for 1222 cals of exercise?
  • a_stronger_me13
    a_stronger_me13 Posts: 812 Member
    The big red flag is a negative net intake.

    It means you either overestimated what you burned exercising or you are eating way too little or are underestimating what you're eating.

    The link posted above is an excellent resource.

    Feel free to send me a message if you have any questions after reading through the link or just in general.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    NEVER force yourself to eat when your not hungry, trust me from experience. Your body tell you what it needs when it needs it. The only time it should become an issue is when you are deliberately eating under a certain amount of calories. I would say if you stopped losing weight its either that the process is slowing down, (which happens) or what you first lost was water weight. If you want to speed up the process I would have a day set to eat 2000 calories so that your body and metabolism has something to work with. :)

    feel free to add me if you need anything.

    This is horrible advice. Healthy weight people who eat the correct amount regularly get correct hunger signals, overweight people don't, or they wouldn't be overweight. When you start dieting, you force your body to adjust to LESS calories than you need to maintain- by your theory anyone on a diet would be hungry all the time- it's not the case. Hunger signals depend on much, much more than what your body needs- and overweight people and people who are trying to lose weight cannot exclusively trust hunger signals.
  • roberggren
    roberggren Posts: 14
    Today I gained all the exercise calories because I walked 6 miles. 17+K steps. I am using body media armband synched with MFP so I am letting that do the burn adjustment based on my body at the time of exercise.
  • Dewymorning
    Dewymorning Posts: 762 Member
    Yeah, how long are you walking for, for it to be 1222 calories?

    I suspect that you might be both underestimating how much you are eating and overestimating how much you are burning from exercise.
  • nomeejerome
    nomeejerome Posts: 2,616 Member
    READ THIS: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=guide+to+sexy+pants

    and read all of the links in it.

    edited to fix quote
  • meltedsno
    meltedsno Posts: 208 Member
    I have been logging/walking since July first. As of November 21I have lost 52 lbs. (I have chosen not to weigh myself until I am good and ready -- will weigh again sometime-- just not sure when)

    I have continuously fallen below the recommended daily calorie intake (usually around 800-900 cal/day) and refuse to eat if I am not hungry. If I AM hungry, I simply choose a healthy snack... but I certainly am not going to force myself to eat. That's what made me fat in the first place. My food choices are wholesome and I am careful to get all the nutrients/vitamins/minerals that are required. My meals consist of steamed vegetables, chicken or fish, fresh fruit. I allow myself an occasional glass of wine and sometimes enjoy one piece of chocolate or a serving of pretzels. (in the past, I would eat the whole box of chocolates and the entire bag of pretzels and never feel satisfied-- knowing it is "okay" to have these treats occasionally lets me enjoy a serving without punishing myself) I also take a multivitamin, calcium supplement, and vitamin E daily. My doctor has commended me on my efforts and feels as long as I am eating well, not hungry, and exercising, to continue doing what is working for me.

    Please do not bash me for doing what works for me. I do not want to hear how unhealthy eating less than 1200 calories is or how I am setting myself up for "starvation mode". This lifestyle change is working for me.

    As long as you are making good food choices and not filling up on junk, if it is working for you, I say continue doing what you are doing!
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    2216 -Calories Remaining

    1860 Goal
    866 Food
    -
    1222 - Exercise

    -356 (Net)
    My starting weight was 274lbs now it is 254

    Good god. If this is accurate how are you even functioning on NEGATIVE net calories?! :noway: Not a good way to lose the weight at all.
  • roberggren
    roberggren Posts: 14
    This morning I walked for 90 minutes for 4 miles and before dinner I walked another 2 miles in about 44 minutes. It was about 800 calories burned but body media gives me credit for moderate activity that I may be during the day OTHER than walking.....hence the 1222
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    This morning I walked for 90 minutes for 4 miles and before dinner I walked another 2 miles in about 44 minutes. It was about 800 calories burned but body media gives me credit for moderate activity that I may be during the day OTHER than walking.....hence the 1222

    1222 sounds reasonable to me for a person your size walking 6 miles. It seems a little high, but not outrageous. I'll buy it.

    You do seriously need to eat more. Like, 1500-2000 cals more.
  • EmSainz
    EmSainz Posts: 22
    2216 -Calories Remaining

    1860 Goal
    866 Food
    -
    1222 - Exercise

    -356 (Net)
    My starting weight was 274lbs now it is 254

    This is not good. Your NET has to be the same as you're goal. In the data you posted above you need to eat 2216 calorie more to hit your goal.

    You're new here, and you're making a very common mistake. Trying to do thing to quickly. This leads to failure. You're not eating enough and you're exercising to much.

    Stick to what your dietary goal are. Exercise should be no more than a hour long 3x a week.
  • S0nsh1ne
    S0nsh1ne Posts: 218 Member
    Congratulations on your loss and your exercise goals. I am so impressed. Do you have a physician? I would recommend speaking to him/her about your concerns. Good luck!
  • djxil
    djxil Posts: 357
    I want to lose 1-1/2 lbs a week, my intake limit is 1820 but I really try to stay 200 to 300 below it (if I do not exercise). If I exercise, I run 600 to 700 less.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    140 calories is NOT a lunch.

    That's not even a snack.

    Start by eating lunch.
  • roberggren
    roberggren Posts: 14
    I really am in no hurry and have not been trying. I simply have completely started watching what I eat and moving more. I feel better if I am moving. Typically I sit behind my computer sometimes 12 hours a day. Getting up and walking keeps me moving. I will try to eat a little more. I have been reaching for more healthy snacks and have really been thinking before I eat it.
    I realize the first 20lbs came off quickly but I believe a good portion of that was just water weight. Now I see the weight loss slowing down. A typical day before I began this journey only involved me taking 340 steps in an entire day! Today I took over 17K steps. I HAVE to at the very least walk everyday. Most people get that if they go outside of their home to do their job. Working from home has it's advantages but it certainly has it's disadvantages too. This is one of them. I have a long road ahead but practicing awareness eating, moving more and portion control are my only goals here at this point. I am not trying to be really thin. At this point I'd be happy at about 190lbs.
    Thank you all for your advice....I look forward to continuing on with the rest of you in this journey.
    Ro-

    PS none of the links in that list that was posted opened up. Is there another way I can read more.
  • Kevalicious99
    Kevalicious99 Posts: 1,131 Member
    Losing 20+ lbs in 3 weeks is not healthy .. you need to eat more. You are way way short on your calories.

    Please do something now before you damage your health by doing this in a reckless fashion.

    You should aim for 1 percent loss per week ... about 2.5 lbs for you. Figure out your TDEE and eat 20% below that, you will be just fine if you do that.

    This is not a race, even though it looks like you think it is.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    NEVER force yourself to eat when your not hungry, trust me from experience. Your body tell you what it needs when it needs it.
    this isnt true. the hormones that effect hunger really can't be relied on either way. just because you arent hungry doesnt mean that your body doesn't need to eat. just as an example, anorexics eventually lose their appetites yet they definitely are undereating
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    2216 -Calories Remaining

    1860 Goal
    866 Food
    -
    1222 - Exercise

    -356 (Net)
    My starting weight was 274lbs now it is 254

    Good god. If this is accurate how are you even functioning on NEGATIVE net calories?! :noway: Not a good way to lose the weight at all.

    technically all of us looking to lose weight are function on negative net calories. that's how we lose weight. the issue is that the OPs is too far
  • WhyLime113
    WhyLime113 Posts: 104 Member
    It's all fine and dandy if that's what you want to do, but I beg that you not give that to others as 'advice' because it is really bad advice. Just as I wouldn't expect a smoker to offer advice saying they lost weight when they started smoking, you should not offer advice about losing weight by depriving the body of nutrients. Both may result in weight loss, but both also involve slowly killing yourself.
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    I started out March 1, 2012. I was 255lbs. I started out eating 1610 cals plus more on the days I exercised. When I lost weight I was prompted to lower my cals. I was down to 1420 cals by May. I had lost over 30lbs and was working out 3-5 days a week. Then my hair started falling out, a LOT. I had blood work done and everything came back normal. My energy was dropping. I wasn't hungry. I thought that I was eating "healthy". But, as I began to research more I found out that a big part of being healthy is eating enough calories to support health. It doesn't really matter how many people who come on here and say that they eat below 1200 calories all the time and they feel great. Science says that is not healthy for your body (or IMO mind). If you eat below your BMR consistently you are robbing your body of nutrients and calories that is required for your body to function. It will catch up to you. You will hurt your health by doing it. That is not an opinion, it is fact.
  • Swiftdogs
    Swiftdogs Posts: 328 Member
    Congratulations for getting up and walking! It's also great that you recognize a problem before it becomes worse. A woman needs to NET 1200 calories a day to maintain everything in good functional order. Pick more calorie-dense foods if you don't feel like eating more volume.

    When I started, I set my activity at sedentary and wasn't doing extra exercise. I believed some of the posters you'll find here who say exercise doesn't "count" if it's part of your daily routine. I'd dropped a chunk of weight the first couple of weeks, but then stopped cold. It was only when I started wearing a Fitbit that I realized that my normal day is far from sedentary, and I was undereating. Once I started trusting my exercise adjustment, my loss has been steady.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I started out March 1, 2012. I was 255lbs. I started out eating 1610 cals plus more on the days I exercised. When I lost weight I was prompted to lower my cals. I was down to 1420 cals by May. I had lost over 30lbs and was working out 3-5 days a week. Then my hair started falling out, a LOT. I had blood work done and everything came back normal. My energy was dropping. I wasn't hungry. I thought that I was eating "healthy". But, as I began to research more I found out that a big part of being healthy is eating enough calories to support health. It doesn't really matter how many people who come on here and say that they eat below 1200 calories all the time and they feel great. Science says that is not healthy for your body (or IMO mind). If you eat below your BMR consistently you are robbing your body of nutrients and calories that is required for your body to function. It will catch up to you. You will hurt your health by doing it. That is not an opinion, it is fact.

    Thank you for sharing that. It's unfortunate that you went through this, but hopefully you'll be able to prevent someone else from doing the same thing.

    If you feel up to it, I think this story should have a thread of it's own so more people can read about it.

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