Always hungry & feeling miserable!

frankiesats · January 2015

I'm 23 years old, 5"5 and around 148lb, my body fat is around 24% after gaining a little bit of weight last year. I'm trying to achieve 17-19% body fat more than a goal weight, I want the LEAN look though I feel I could lose at least 10lb of fat before leaning out.

Anyway, I'm used to eating a fairly balanced diet and go to the gym 6 days a week (a combination of HIIT cardio intervals and strength training). I've completed 13 full marathons and generally enjoy exercise.

BUT, I am really struggling with feeling hungry and the second I up my carb levels I gain weight. I seem to have a very inconsistent body and will drop water weight very quickly but then bloat out and feel awful if I have a day or two over 1600 calories. I drink plenty of water and very rarely drink alcohol. I cannot seem to find a balance and am MISERABLE in my own skin.

I'm always hungry, and desperately trying to stick to a 1340 plan with high protein levels, I'm also adding my exercise calories (I tend to at least halve the calories advised by MFP as they always seem high) and eating these.

Can anyone offer any advice? How can I avoid this constant hunger? Is it just a mental thing? Am I eating enough of the right things?

cajuntank · January 2015

So you don't give how much fat or protein or carbs you are eating out of that 1340 calories. I can offer these pieces of information though. Protein and fat are satiating (feeling full). That's why low carb diets work as people (without them knowing it) eat less (thus less calories) since they feel full. Carbohydrates (noticed I spelled it out for a reason so you could see the hydrate portion) pull water into the muscles, thus you will be heavier with water weight due to carbs. This might make you feel bloated if you are overdoing it some on carbs, but again...hard to say as you gave no gram info on what your macro intake it. But that's not me saying not to eat carbs as that's the body's preferred energy source and they are even more important in the context of your exercise modality of HITT and marathons. Again, just hard to comment more clearly without some added info.

RaspberryTickleChicken · January 2015

Try adding some LEAN proteins (chicken, turkey) and high fiber vegetables (broccoli, Brussels sprouts) which will help you feel satisfied longer.

Also raspberries, pear & apple with skin are some high fiber fruits.

Make sure your carbs are whole wheat or whole grains.

And what MFP recommends daily caloric intake can be a bit 'off' because there's no way to take in your body frame into consideration for example. You may want to get a second opinion here: iifym.com/iifym-calculator/

Best of luck to you!

Francl27 · January 2015

Decrease your goal to lose 1 pound a week. You should be eating way more than 1340, even if you eat back some exercise calories. I'd check http://scoobysworkshop.com/calorie-calculator/ and maybe just use their number for a 20% deficit so you don't have hungrier days.

The reason you bloat and gain weight if you eat more or up your carbs is because your muscles replenish their water supply... it's perfectly normal. It's just water weight. You got to stick to it, and it will even out and you'll lose again.

lindzgayle · January 2015

I agree with the above. ^^^ Up your calories by a little bit, make sure to get plenty of lean protein and healthy fats, and get your carbs from colorful veggies.

frankiesats · January 2015

Thanks everyone. Will take a look at some other calorie calculators and see what the average recommendation is and go from there!

Always hungry & feeling miserable!

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