Eating within range but scale not cooperating!

Starvation mode does not exist in the first world; it's strictly a third world thing. If you're hungry all the time, perhaps you've set your goal too high (2 lbs/week, am I right?). Set it to 1 or 1.5 a week for a while until you get used to eating at a deficit. Your first week's weight loss was probably water weight; it happens with new dieters. If you've changed up your exercise routine at all or started to lift heavier, your muscles may be hanging on to water for repair. You also need to be absolutely positive regarding the calorie counts in your food, in other words, get a food scale and weigh/measure everything you put in your mouth. You might be eating more than you think. Lastly, HAVE PATIENCE!!!!!!! Two and a half weeks is not a long time. It took me 2 YEARS to lose 20 pounds. So many people have been poisoned by the promise of fad diets. Sustainable weight loss is not fast weight loss. As far a satiety, I have great success with eating more protein and fiber rather than fat. Protein especially fills me up and keeps me fuller longer. You also need to thoroughly understand that weight loss isn't linear. You will go up and down over the course of the week. Put that scale away and only weigh yourself every two weeks or so if it's causing this much consternation. Do the best you can and you'll see results, but you need to have more patience.

You aren't in starvation mode. There's no such thing.

Most of what you lost that first week was water weight. You just retained a little more water this week.

If you are hungry all of the time, try upping your protein, fat, and/or fiber. Also, with so little to lose, you only want to aim for 0.5-1 pound per week weight loss.

gmcgarv71 wrote: »

Hi All. I could use some advice & encouragement. Started MFP 2.5 weeks ago. Weighed 167; goal weight was 145 but maybe 150 is more realistic. In first week, I lost almost 7 pounds (!!!), but this second week, I have steadily gained back 4. So net loss is still 3 pounds -- BUT why am I gaining weight if I'm eating under my cal limit?

Other details: I'm fit - I spin, lift weights. My job is inactive but I take walks throughout day when I can. I do drink alcohol daily but within my calorie limit.

My concern is that my body is in "starvation" mode and is holding on to fat. I'm hungry all the time on this diet. It's very discouraging to see the scale go up when you are "suffering" through being hungry and watching every bite.

I'm not ready to give up yet. Today I ate more fat in the morning meal to stave off hunger (MCT oil, olive oil), but that also means it is 10:30am and I have 350 calories left for the entire day!

Does anyone have any advice? What am I doing wrong?

Advice:

1. Starvation mode, as you describe it, is fiction. Actual starvation will reduce your calories out, by doing things like stopping hair growth, reducing wound healing, etc. but even there, it reduces but doesn't eliminate calorie deficit. You need to be seriously malnourished (eating disorder levels of malnourishment) before this is a concern.

2. Weight loss isn't linear. You certainly didn't lose seven pounds of fat in a week - some was certainly water. Fluctuations are natural.

3. Plan your days so you don't eat your calories by 10:30.

4. Extreme hunger typically means unrealistic calorie goals for the amount of weight you have to lose. Assess honestly if your goals are smart or not.

5. In spite of claims, most scientific studies find fat the least filling macro, particularly consumed on its own. Protein is the most sating, with carbs in between.

Yes, your body definitely gets used to it. Eating back exercise calories helps, to make sure you're not undereating (to prevent being hungry, not starvation mode). For me, the biggest factor is being full is hitting my macro ratio. For me, fat and protein are very satiating, while carbs really aren't. Your body may be different.

Yes, you get used to eating less. But also the advice above to find out what is satisfying is important. Read a book like "Volumetrics" to get a better idea of what foods fill you up for less calories. The short answer is: Eat lots of fiberous raw and cooked vegetables and fruits, include some lean protein with each meal/snack, remember that broth-based soups are very filling, be mindful while you eat so you can distinguish physical hunger from cravings.

gmcgarv71 wrote: »

Jericha1992 wrote: »

Eating back exercise calories helps, to make sure you're not undereating (to prevent being hungry, not starvation mode).

OK, I haven't been doing this. Sometimes I spin at 6-7am and then do weights, which according to mfp is something like 600 calories. So I really get to eat 600 more calories on those days?

If your calorie goal comes from MFP, it's designed for you to eat your exercise calories back. Many people find that the calorie burns provided by MFP are exaggerated so they may only eat back 25-75% of the calories "earned."

"I'm not ready to give up yet. Today I ate more fat in the morning meal to stave off hunger (MCT oil, olive oil), but that also means it is 10:30am and I have 350 calories left for the entire day!"

What IS your daily calorie goal? My breakfast consists of yogurt, a banana, cereal, a handful of blackberries, and a handful of raspberries...all weighed and measured, which leaves me with 867 calories for the day. This will hold me over for several hours. I have lost 55 pounds doing this over the last few years.