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goalie234
goalie234 Posts: 97 Member
in Food and Nutrition
This is my third post regarding the same problem..

I have been unable to eat my 1200 calories ( not eating back exercised cals ) a day inspite of going to the gym 6 days a week .
So yesterday was my break day from gym and i was amazed how my appetite returned . Also i was having carbs and fat and sugar . The more carb fat and sugar i had the more hungry i felt . I ate 1600 cals .
Can anyone plz tell me what to do and how to go about this ..

Also Is my fat consumption of 35g too much or is it ok ?

Ps -- i see nobody replying maybe because they think im trolling or as to how did she get fat if she did not eat . plz be considerate i am actually having a problem and i need support and thats what i thought this forum was for . Everyone has issues which you may or maynot understand but some help would go a long way .

Thank you

Replies

  • Junctionbox
    Junctionbox Posts: 47 Member
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    I find cardio is a real appetite suppressant for me. Also, when you exercise you probably drink a lot more water which fills you up. On my non-exercise day I am ravenous too.

    All I can suggest for you is to prepare your meals that fit your macros beforehand, either physically or in your head. Get into a routine, force them down. Buy some protein rich power bars like Grenade Reload or something, they are 300 calories of good stuff right there, that's a quarter of your daily needs. If you're not getting 1200 calories and your not eating back exercise calories, well that's not good.
  • alexchatwin
    alexchatwin Posts: 3 Member
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    I'm not sure, but it might be people don't understand the problem. You say you're eating too many calories, I'm not sure if there's another response than 'try to eat less'. The biggest change I've made has been to portion sizes, realising that I was previously eating 1.5 meals in 1 was giving me a lot more calories than I even realised.

    To try and be helpful - why not have something like a chicken stirfry for dinner - fry 150g chicken, add a few spoons of soy sauce and then loads of veg (supermarkets usually have pre-prepped bags) - nice and filling and you should be able to get it in under 350 calories..
  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    peanut butter, avocado, full fat dairy... eat some of those things and you wont have a problem hitting your 1200 cals... you dont have to eat more food, just more calorie dense food...

    35g of fat is very low... it is in no way 'too much'
  • goalie234
    goalie234 Posts: 97 Member
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    I find cardio is a real appetite suppressant for me. Also, when you exercise you probably drink a lot more water which fills you up. On my non-exercise day I am ravenous too.

    All I can suggest for you is to prepare your meals that fit your macros beforehand, either physically or in your head. Get into a routine, force them down. Buy some protein rich power bars like Grenade Reload or something, they are 300 calories of good stuff right there, that's a quarter of your daily needs. If you're not getting 1200 calories and your not eating back exercise calories, well that's not good.

    Oh .. Thats probably my problem too .. Cardio suppresses my appetite .. And yes im trying to somehow make it up to 1200 without taking the exercised cals into consideration ..
    Thank u for the protein bar tip ..
  • goalie234
    goalie234 Posts: 97 Member
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    peanut butter, avocado, full fat dairy... eat some of those things and you wont have a problem hitting your 1200 cals... you dont have to eat more food, just more calorie dense food...

    35g of fat is very low... it is in no way 'too much'

    Thank u so much for ur reply ! Can u please tell me what macro breakup should be ?
    Because i keptt hinking 35g of fat was too much , anything i planned to eat to up my cals would shoot up my fat levels and hence i just didnt know what to do ..
  • goalie234
    goalie234 Posts: 97 Member
    Options
    I'm not sure, but it might be people don't understand the problem. You say you're eating too many calories, I'm not sure if there's another response than 'try to eat less'. The biggest change I've made has been to portion sizes, realising that I was previously eating 1.5 meals in 1 was giving me a lot more calories than I even realised.

    To try and be helpful - why not have something like a chicken stirfry for dinner - fry 150g chicken, add a few spoons of soy sauce and then loads of veg (supermarkets usually have pre-prepped bags) - nice and filling and you should be able to get it in under 350 calories..

    Umm my problem is that i eat too LESS if i work out And not able to get to my 1200 mark .. But if i dont workout i somehow eat a lot of sugar carbs and fat since i feel extremely hungry ...

    I
  • stevencloser
    stevencloser Posts: 8,911 Member
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    That's a weird problem you have.
    Well first of all, 60 or so grams of fat is what is recommended, can be more if you like.
    About how you are not hungry when you work out... I honestly don't know. Try to eat. Have lots of protein and things that have higher calories than what you usually have if you can't go up to your goal on the things you currently eat.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    peanut butter, avocado, full fat dairy... eat some of those things and you wont have a problem hitting your 1200 cals... you dont have to eat more food, just more calorie dense food...

    35g of fat is very low... it is in no way 'too much'

    Thank u so much for ur reply ! Can u please tell me what macro breakup should be ?
    Because i keptt hinking 35g of fat was too much , anything i planned to eat to up my cals would shoot up my fat levels and hence i just didnt know what to do ..

    40/30/30 cabrs/protein/fat is recommended. it looks like you need to plan your day better to hit you protein target, and then work on larger portions ot cover your exercise cals. alternatively, cut back on the exercise until you are able to fuel it better so you're not damaging your body.
  • westendcurls
    westendcurls Posts: 252 Member
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    I've had cardio kill my appetite before. if your making it up on rest days its probably not that much of a problem. working with weekly avrages is a common strategy . But only 1600 once to make for 6 days under probably wouldn't be enough.
    I agree try to pre load before your workout with some protein bars and maybe scale back at yhe gym. Having this happen here or there isn't really an issue but it sounds like its an on going problem .. it can be a symptom of over training.
  • Ophidion
    Ophidion Posts: 2,065 Member
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    Dietary advice must be based on the totality of evidence...meaning without your complete stats I can not do your numbers for you but I am able to give you the tools to help you...

    Self explanatory...
    http://www.myfitnesspal.com/topics/show/1069278-acronyms-and-terms-for-new-mfp-members-v-6

    Most of what you need...
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    This is found in the last link but is specific to your macro/cal requirements...

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

    Exercise calories

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

    Logging accuracy

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    Concerning too high deficits either caused by lack of food intake or overexercising...

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.bodyrecomposition.com/fat-loss/what-defines-cardio-in-terms-of-too-much-qa.html

    http://www.bodyrecomposition.com/fat-loss/too-much-cardio-followup.html

    the Starvation Mode Myth and Reality...

    http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss

    I hope this helps OP, I hope you take the time to read and implement the information.

    ETA: Just Google nutrient/calorie dense foods if you have problems eating large portions of food.
  • Karen_LM
    Karen_LM Posts: 61 Member
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    35 g of fat is to o ow. Up to 35 % of your calories per day can be fat. And should be, even if you are trying to lose weight. Fat is a necessary nutrient, just like protein and carbs. Keeps your skin, hair and poop soft, and helps your body access fat soluable vitamins. You dont have to go as high as 35%, but you can certainly consume more than 35 grams.

    So, eat some peanut butter, and some avocado. Enjoy some lovely olive oil vinaigrette on your vegetables. Eat lean meats, but dont go to extreme effort to remove all visible fat or to avoid all cooking fat. Things like flaxseed meal and whole grains, will increase your fiber and fat. Instead of fat free, use semi-skim or even full fat milk, yogurt and cheese. The starches and gums used to make fat-free products look and feel like normal products are only adding to your carb-load anyway.

    If you had been a dieter and became expert at eating super low-fat and super low calorie eating, it will be a shock to discover how much food you ought to be eating now that you are working out 6 days a week. (There is a blog post somewhere on MFP i will try to find again.) but i will say this: from July through January, i added nothing but walking to my life. I moved from US where is was mom-in-a-car to UK where i am mum-on-foot. 2.5 miles a day is my baseline of getting my son to and from school and running errands. I also walked 2x or 3x that three or four times a week just exploring my new city, or doing more extensive shopping in the city center, which is on a hill. I began tracking my food, just to create the habit, with no weightloss goal. Looking back, most days i ate between 1700-2000, including a LOT of restaurant eating and testing of unfamiliar cookies, and ohmigosh, pastry and cake shops! Teatime requires a bit of a sweet! I finally bought a scale last week. I've lost 18 lbs since my last US weigh-in in June.
  • amyfullbrook
    amyfullbrook Posts: 97 Member
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    If you are so unsure of your intake allowances, why don't you go and see a dietician or a nutritionist? They would be able to help you make sure you are eating what you should be eating properly.
  • goalie234
    goalie234 Posts: 97 Member
    Options
    Dietary advice must be based on the totality of evidence...meaning without your complete stats I can not do your numbers for you but I am able to give you the tools to help you...

    Self explanatory...
    http://www.myfitnesspal.com/topics/show/1069278-acronyms-and-terms-for-new-mfp-members-v-6

    Most of what you need...
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    This is found in the last link but is specific to your macro/cal requirements...

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

    Exercise calories

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

    Logging accuracy

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    Concerning too high deficits either caused by lack of food intake or overexercising...

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    http://www.bodyrecomposition.com/fat-loss/what-defines-cardio-in-terms-of-too-much-qa.html

    http://www.bodyrecomposition.com/fat-loss/too-much-cardio-followup.html

    the Starvation Mode Myth and Reality...

    http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss

    I hope this helps OP, I hope you take the time to read and implement the information.

    ETA: Just Google nutrient/calorie dense foods if you have problems eating large portions of food.

    Thank u for the links .. Will read up definitely ..
    As for my stats
    Im 28 yr old female , 84 kg , 173 cm in height . I have a sedentary lifestyle other than my 45 mins in gym doing cardio - 6 days a week . I have a bad knee , so my cardio is not too intense , moderate i would say .
  • goalie234
    goalie234 Posts: 97 Member
    Options

    If you had been a dieter and became expert at eating super low-fat and super low calorie eating, it will be a shock to discover how much food you ought to be eating now that you are working out 6 days a week. (There is a blog post somewhere on MFP i will try to find again.) but i will say this: from July through January, i added nothing but walking to my life. I moved from US where is was mom-in-a-car to UK where i am mum-on-foot. 2.5 miles a day is my baseline of getting my son to and from school and running errands. I also walked 2x or 3x that three or four times a week just exploring my new city, or doing more extensive shopping in the city center, which is on a hill. I began tracking my food, just to create the habit, with no weightloss goal. Looking back, most days i ate between 1700-2000, including a LOT of restaurant eating and testing of unfamiliar cookies, and ohmigosh, pastry and cake shops! Teatime requires a bit of a sweet! I finally bought a scale last week. I've lost 18 lbs since my last US weigh-in in June.

    I totally agree with ur first line . I ve realized how badly i ve been eating and how thats become nmy ' normal ' . Thank u for the suggestion , will include more fat and get back to eating like a normal person !
  • goalie234
    goalie234 Posts: 97 Member
    Options
    I've had cardio kill my appetite before. if your making it up on rest days its probably not that much of a problem. working with weekly avrages is a common strategy . But only 1600 once to make for 6 days under probably wouldn't be enough.
    I agree try to pre load before your workout with some protein bars and maybe scale back at yhe gym. Having this happen here or there isn't really an issue but it sounds like its an on going problem .. it can be a symptom of over training.

    Hmm .. I will try to get in smaller quantities of calorie dense food or protein bars as people have suggested and see :) yes its an on going problem of years of bad eating habit ( too less ) i guess ,
  • Karen_LM
    Karen_LM Posts: 61 Member
    Options
    I THINK this is the bit on eating enough that i read last year.

    http://www.myfitnesspal.com/topics/show/896757-not-eating-enough-calories?page=2


    Your goal should be to eat as much as you can and lose weight at a steady pace. Not to eat as little as you can bear to. That will just create a spiral of being unable to eat.

    I also just discovered there is a forum devoted to the concept of Eat More to Weigh Less, it seems to be affiliated with another website/company, but the concept of not abusing your metabolism through over restriction of calorie exists outside anyone trying to make money off it.
  • alposie
    alposie Posts: 10
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    From what I've read 35g of fat is nowhere near enough, you may be doing damage to your bodies natural production of hormones. Try incorporating strength training into your gym routine, maybe just 5 sets of 5 heavy squats. And go for what is heavy for YOU not someone else. You will likely find you want to eat and rest more because your' body will NEED to recover. You may also be skinnyfat, which means your' weight is low but body fat percentage is high enough to be considered overweight, which could be from too little protein, I didn't read anything about how much protein you eat. I have this problem, my blood pressure and cholesterol levels are healthy but I do not look like I'm in "Great Shape." At this point my goals are solely for the way I look. Take a couple extra days off from the gym and let your' body recover, remember your' body isn't on a stop watch so If your' goal is 1,500 a day it's not a problem to eat 1,000 calories on an exercise day and 2,000 on an off day. Seems like you might be trying to lose too much too fast. Being healthy is more than what the scale says.
  • Ophidion
    Ophidion Posts: 2,065 Member
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    If your' goal is 1,500 a day it's not a problem to eat 1,000 calories on an exercise day and 2,000 on an off day.
    Sorry I am confused by this statement, could you provide further context? As in do you mean if the OP's appetite is suppressed by exercise to eat more on their rest days to bridge the calorie gap?
  • aliencheesecake
    aliencheesecake Posts: 570 Member
    Options
    I find cardio is a real appetite suppressant for me. Also, when you exercise you probably drink a lot more water which fills you up. On my non-exercise day I am ravenous too.

    All I can suggest for you is to prepare your meals that fit your macros beforehand, either physically or in your head. Get into a routine, force them down. Buy some protein rich power bars like Grenade Reload or something, they are 300 calories of good stuff right there, that's a quarter of your daily needs. If you're not getting 1200 calories and your not eating back exercise calories, well that's not good.

    Oh .. Thats probably my problem too .. Cardio suppresses my appetite .. And yes im trying to somehow make it up to 1200 without taking the exercised cals into consideration ..
    Thank u for the protein bar tip ..
    NOTHING suppresses my appetite. lol

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