I am hungry at night. Something wrong with my diet?

You're burning an extra 700 calories a day and only eating 1200-1300 calories? No wonder you're hungry.

By your stats, you don't have much weight to lose. Aim for one pound (half a kg) a week (for now, as you get closer to your goal, switch to a half pound a week) and eat at least half of your exercise calories. Then see how you're feeling.

If you're hungry at night, switch your calories around, so you eat more in the evening. I have a Quest bar for "dessert" every night. Keeps me nice and full.

Overall you're netting a really low amount - I'd definitely up your intake. With only 17 pounds to lose, your goal should be to lose .5 pounds a week or so. Anything else is too aggressive IMO.

I followed an education I learned via the Naturally Slim program. I changed how and when I eat and found that it made the hunger issue cure itself.

I only eat 2 meals a day now. And if I struggle in between them I have tools that help me through that. I've not had any digestive issues for the year I've been following the program. I cut out the concept of snacking and I started choosing foods that weren't focused on decreasing/increasing certain types of foods but work more for a well-rounded diet of proteins, carbs, fats and sugars.

I use a glutamine supplement to squash my endless craving for sugar and I eat a lot slower enabling mind and body to synchronize on the eating experience.

I still have days where I feel like I could eat all day long but they are manageable.

You might try swapping out your larger protein intake from lunch to dinner and I'd choose to cut out the snacks in favor of an evening meal with more substance to it. I split my protein between my two meals. It takes longer for the body to process proteins and it keeps you feeling much fuller for longer periods of time.

Another suggestion is to work on ways to stabilize your blood sugar levels throughout your day. Many hunger signs are triggered by the fluctuation of insulin levels. When I found tools to balance mine out the hunger again took care of itself.

Listen to your body - obviously you are not getting enough calories for the workout you do....eat back some of those exercise calories Your net calories are 500-600 a day (1200 to 1300 minus 700 cals burned). That is not enough to maintain even breathing. No wonder your body is screaming that its hungry!

lapriya wrote: »

I guess I have no option but to up my intake. I am kind of worried here bcz its getting harder to lose weight and I feel so guilty for that extra bite of food.

Also,Is it true that I cannot lose weight and build muscle at the same time? My strength and stamina is definitely increasing which I can make out from the weights I can take now.
Doesn't that indicate building muscle?

You can build substantial strength without building mass...a lot of strength development, particularly in the beginning is simply neural adaptation. Your body is learning to use what is already has.

Look at it this way...if you're dieting you are in a catabolic state to lose fat yes? So how could you build anything in a catabolic state...you can't build mass in a catabolic state, regardless of whether you are talking about fat mass or lean mass...you can't build something from nothing. There are some noob gains, but generally speaking the energy that is being taped into from your fat reserves are going to fuel other, more important functions than mass building.

If you're hungry, eat.

You're setting yourself up to ruin your metabolism and gain everything back as soon as you reach your goal weight. Sounds like you are on a crash diet, bordering on an eating disorder. You cannot diet and expect results. It must be a lifestyle change. You can't get by on 1200-1300 calories a day for the rest of your life. I'm 5'2" and if I don't work out, still need at least 1500. If I'm working out intensely, I can eat as much as 2000 a day or more.

Not enough food to sustain that level of exercise - also, try to organize your calorie intake so that you have a few to spare around 8-9pm, that way you can have a snack to keep you satisfied until morning.

lapriya wrote: »

Also yes my this month report do show that im losing on my muscle mass.

lapriya wrote: »

Is it true that I cannot lose weight and build muscle at the same time? My strength and stamina is definitely increasing which I can make out from the weights I can take now.
Doesn't that indicate building muscle?

You have specific metrics/reports from your personal trainer showing you've lost muscle mass.

That should tell you everything you need to know.

Increase your calories, at least on strength training days, and make it as protein-heavy as possible. This will help with satiety and muscle retention.