Is hunger necessary?
karmelpopcorn
Posts: 77 Member
I'm at a weight loss plateau and having trouble lifting it. I know the real answer is always mathematics ... too many calories!
I'm trying pretty hard to log everything I eat, weighing what I can in grams, but I realize something may be inaccurate. Otherwise I'd be losing weight, right?
The thing is, right now I don't feel deprived enough to feel as though I'm losing weight! I've tried to lose weight enough times in my life that I feel I'm not suffering enough to lose.
This past week, I've been recovering from a cold, and have suspended my normally-rigorous exercise. It's also put a damper on my appetite. I haven't been drinking either, which is normally my calorie-downfall.
But the scale is at the upper end of normal.
So am I eating too many calories to lose weight? I'm 43 and I shoot for 1,560 calories a day. Does that amount need to decrease?
I'm trying pretty hard to log everything I eat, weighing what I can in grams, but I realize something may be inaccurate. Otherwise I'd be losing weight, right?
The thing is, right now I don't feel deprived enough to feel as though I'm losing weight! I've tried to lose weight enough times in my life that I feel I'm not suffering enough to lose.
This past week, I've been recovering from a cold, and have suspended my normally-rigorous exercise. It's also put a damper on my appetite. I haven't been drinking either, which is normally my calorie-downfall.
But the scale is at the upper end of normal.
So am I eating too many calories to lose weight? I'm 43 and I shoot for 1,560 calories a day. Does that amount need to decrease?
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Replies
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How long has it been since you've lost weight?0
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I haven't been able to maintain a loss for about 3 months. I've chalked it up to my cocktail drinking, but changing that behavior has not made a difference.0
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Unfortunately unless it's keeping at a caloric deficit all the time, you won't lose. Ie being a deficit one day then going over another just cancels it out. Is that the possibility?0
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If you haven't lost weight for three months on 1,560, I would say that you are either eating too much or there is a problem with your logging (that is leading you to eat too much). It looks like you might be weighing some solid foods and not others?
If I were you, I would take the opportunity to tighten up my logging (if one exists). If you are confident that your logging is good, then it looks as if you might have found the right level of calories to maintain -- and you'll need to cut from there to begin losing weight again.0 -
You're 13 pounds down with 17 to go (congrats by the way) I don't know your height and weight but I assume you are getting close to BMI. Since you said rigorous exercise I am assuming 400+ calories a day usually. I would think you are possibly a hair over for larger losses, at 1560 that would appear to be a .5 pound a week loss (again I have limited info) I am at 1640 a day 46 year old man. Not eating back many calories and typically am dropping a pound or two a week. but I did have a 3 week plateau...0
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No way to know if 1560 is good for you without knowing your height, current weight, goal weight, daily activity level and exercise. This is your experiment to run and you have to have a good data collection log regardless.
If you're not losing, either your collection of data is off, or you have set the "wrong" goal.
For instance: I maintain at 1600-1700 a day NET calories. That is what I have established over years of data collection and experimentation. I'd be willing to bet I'm a different weight, age, height than you and my daily activity is different from yours. That number aligns almost exactly with what this site recommends...give or take a couple hundred here and there. It's not an exact science and it's your experiment to run but you have to start with a number, stick to it, and then adjust after a period of time.0 -
Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.0 -
A slight, comfortable, hunger is necessary. We are eating at a deficit to lose wt after all.
btw for comparison I'm around your age range and calorie wise. I cannot move the scale down on days that I hit 1450 to 1500, and I am very good at workout and moving. In fact I gain a fraction of a lb if I go over 1500 slightly. Now I see how frustrating for people trying to lose weight with eating close to allowance.0 -
shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.0 -
How tall are you?0
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Current height and weight?0
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karmelpopcorn wrote: »shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.
If the entry you choose doesn't have a measurement for what you are eating, you'll have to search for another entry. That said, you can enter portions to match what you eat if the only serving size is 99 grams -- it would just be 1.21 servings instead of 1 serving of 99 grams. But it sounds as if the entry itself may be wrong. When I'm using an entry for the first time, I always try to compare it to other things online so I can be sure it is accurate.
I would try never to use homemade entries unless I had no other option. Since you have no idea how the person who created the entry made theirs, it is just a guess.0 -
@karmelpopcorn sure hunger is necessary for life so we do not starve to death because we do not eat but it should not be in a part of losing weight.
It is "why" we are hungry. There is math involved but it is SELDOM always mathematics.
There should be no need to feel like we have to suffer to lose weight yet I made that near fatal mistake for my first 63 years. After I stopped dieting and started to eat for the best health possible when my health started to improve my weight came down without being hungry or feeling deprived or suffering.
The need to 'feel' like we have to suffer to lose weight may not be a diet related issue. Yes there was suffering the first two weeks of my new way of eating but it was not due to calorie restriction because I was not restricting calories but learning a new way of eating that would work until my death.
Any brain change can lead to suffering at first.
Based on my personal experience anyone who feel they are suffering when losing weight may very well experience a 100%+ regain down the road.
Got to go get my happy meal now.
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I'm 5'6". Currently 178. I really wanted to avoid telling y'all that!0
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karmelpopcorn wrote: »shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.
You have to keep in mind that the database is largely user created. People like you and me are allowed to create entries that can be added to the database. This helps for when what your looking for can't be found, but also creates problems when people enter really inaccurate information.
If you have other entries that are as off as that chicken was, you could easily be eating closer to 2000 calories. I did the math and if you were off by 31% everyday, that would mean your eating an additional 483 calories. So before you change your calorie goal, I would tighten up your logging for say 2 weeks and see what happens. During this time, you are going to definitely want to double check any entries you use.
look for the USDA entries for meats, veggies, and fruits. Try to avoid homemade entries that are in the database. If you make a large family dish, use the recipe builder and enter each ingredient that way you will have the correct information for the meal.0 -
BMR of 1479 multiplied by activity level 1.2 =1774, using 1560 as calorie limit daily deficit of 214....x 7 days that's 1498 deficit (less than .5 pound a week) up the exercise or lower the cals......
good luck!
Rob0 -
shadow2soul wrote: »karmelpopcorn wrote: »shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.
You have to keep in mind that the database is largely user created. People like you and me are allowed to create entries that can be added to the database. This helps for when what your looking for can't be found, but also creates problems when people enter really inaccurate information.
If you have other entries that are as off as that chicken was, you could easily be eating closer to 2000 calories. I did the math and if you were off by 31% everyday, that would mean your eating an additional 483 calories. So before you change your calorie goal, I would tighten up your logging for say 2 weeks and see what happens. During this time, you are going to definitely want to double check any entries you use.
look for the USDA entries for meats, veggies, and fruits. Try to avoid homemade entries that are in the database. If you make a large family dish, use the recipe builder and enter each ingredient that way you will have the correct information for the meal.
Definitely. I see that now. It looks like I'm going to have to become more sophisticated with this. Thank you.0 -
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karmelpopcorn wrote: »I'm 5'6". Currently 178. I really wanted to avoid telling y'all that!
I'm 5'6 and 177 my last weigh in. So, really you aren't alone here.
I'm sure there are plenty of ladies heavier and lighter too.
45, so a bit older. I presently have my calories set at 1400. So far so good. Hope you start seeing progress again soon.0 -
karmelpopcorn wrote: »I'm 5'6". Currently 178. I really wanted to avoid telling y'all that!
I'm 5'6 and 177 my last weigh in. So, really you aren't alone here. I'm sure there are plenty of ladies heavier and lighter too.
45, so a bit older. I presently have my calories set at 1400. So far so good. Hope you start seeing progress again soon.
Thank you so much. It's almost time for my annual blood work, and I know that being lighter always results in better cholesterol numbers. It's frustrating to work hard and not see results.0 -
First of all, don't be ashamed of your current numbers, we're all here to better ourselves and everyone is starting at a different point with a different goal. I thought I'd comment on some of my methods since I find myself at somewhat of a plateau as well!
Cocktail drinking was also one of my weaknesses, now I only allow myself one if I have the calories left for it. If I know I'm going out with my girlfriends later that night, I'll add my drinks in at the beginning of the day to make sure I can afford them.
Also try a higher protein diet and always choose complex carbs over simple carbs... That has helped me a lot to stay under my calorie goal without feeling like I'm starving!
Lastly, strength training or HIIT (high intensity interval training) can help boost your regular cardio workout. For example, if you currently walk the treadmill, pick up some Dumbbells and do some overhead presses or bicep curls while walking. You're still spending the same amount of time, but putting in a little more effort to burn more calories and build muscle. Or if you want to go the HIIT route, rather than walk 20 minutes at a consistent rate, alternate speed walking for two minutes and a more casual pace for one minute for 20 minutes...
I hope some of those tips can apply to you and help you get off of that plateau!0 -
karmelpopcorn wrote: »shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.
Yah not it's not a failure of the App...so you ate 122 grams and logged 99? why not log it 2x then? 1x99 then another entry 1x21...or better yet see this post.
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=Logging+accurately
As for your goals I am 5 ft 7 and currently at about 153 or so (need to weigh myself) and when I was heavier I ate 1800 gross calories and lost weight consistently. Consistent and accurate logging will get the weight off and keep it off.
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karmelpopcorn wrote: »shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.
Yah not it's not a failure of the App...so you ate 122 grams and logged 99? why not log it 2x then? 1x99 then another entry 1x21...or better yet see this post.
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=Logging+accurately
As for your goals I am 5 ft 7 and currently at about 153 or so (need to weigh myself) and when I was heavier I ate 1800 gross calories and lost weight consistently. Consistent and accurate logging will get the weight off and keep it off.
No that's not it at all. I ate 122 grams and logged 99 and 23 (because on my phone it only goes up to 99, so then I added 23 to make 122). The inaccuracy is in the calorie content of the food. It was way under what it should've been in the database.0 -
karmelpopcorn wrote: »karmelpopcorn wrote: »shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.
Yah not it's not a failure of the App...so you ate 122 grams and logged 99? why not log it 2x then? 1x99 then another entry 1x21...or better yet see this post.
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=Logging+accurately
As for your goals I am 5 ft 7 and currently at about 153 or so (need to weigh myself) and when I was heavier I ate 1800 gross calories and lost weight consistently. Consistent and accurate logging will get the weight off and keep it off.
No that's not it at all. I ate 122 grams and logged 99 and 23 (because on my phone it only goes up to 99, so then I added 23 to make 122). The inaccuracy is in the calorie content of the food. It was way under what it should've been in the database.
I agree that the database needs cleaned up...but now that you know it's not always correct read the post I linked.
they have tried to make it easier with "verified" entries but that is bs too...
Still not a failure of the app totally...it is up to us to ensure what we are logging is correct...if it looks too good to be true it probably is..
As well once you get entries that you use consistently (after you have verified them) they show up in your most recent entries anyway...way easier.
I am sure MFP will eventually get to the point where the database is clean for premium members and as soon as that happens I will pay for it.0 -
I will definitely have to work on this. Thanks for your input.0
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karmelpopcorn wrote: »shadow2soul wrote: »Your eating more than you think.
I looked at your diary:
I'm guessing here, but your " Generic - Shredded Chicken" , are you just shredding chicken breast? If so, 100 g is 165 calories and you have 99 g logged as only 52 calories. That's a really big difference.
"Homemade - " entries from the database should be avoided. There is no way to know if you are using the same stuff that the person who created the entry is. You could be using more or less oil or adding something that they didn't. The list goes on, those entries will rarely be correct for what your actually eating.
That sounds to me like a failure of the app! I didn't catch that. I did weigh my shredded chicken breast on the scale, and the app only goes up to 99 grams. I actually ate 122 grams on my salad.
Yes, I know not everything is logged exactly the same way, because I find myself in different situations where it's difficult to. Still, I wonder it 1560 is too high for consistent loss.
Honestly if you weren't aware of the error in your chicken log, how many more are there? If you have a difference of 100 cals on one food item, imagine an error on most of them and you'll see the problem. Your calorie amount could be perfect but you won't know unless you make 100% sure the entries are correct. For chicken I look up "USDA chicken breast grams" and then match to a secondary site. Once you have confirmed the entry keep using the same one and you won't have to double check each time you use it. Also be sure you're weighing foods correctly. For a long time I had been weighing frozen veg once cooked but found it needed to be done while still frozen. There are lots of small errors everywhere, once you find them THAT'S when to worry about the deficit.0 -
I recently lowered my calorie goals by 200 to account for the errors I am probably making. Of course, if I make mistakes, it's always going to be by low balling the number and not attributing a higher calorie count. I've lost about 7 lbs over the last 2 months since I've been shooting for that lower daily calorie number, so I must have been underestimating before.0
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No, no, no! Hunger is not necessary especially on your current calorie intake. For example I've been on 1200 for nearly three months and rarely experienced hunger, certainly nothing a load of water and banana or Apple as a snack could not cure until the next meal. I just try and choose filling foods that fit in the daily goal.0
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This is a very useful site to get calorie info when it may not be available, https://ndb.nal.usda.gov you're weighing your food in grams which is awesome, and double check the calorie info in MFP matches with the info on the packaging.0
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+1 to the threads folks have suggested - there is a lot of helpful information in those, and in other posts under the "most helpful posts" heading at the top of the "General Diet & Weight Loss" forum. It sounds like working on logging accurately is a good place to start.
In my experience, it hasn't been necessary to suffer in order to lose weight (this is not some kind of spiritual pilgrimage - LOL!). I've rarely been unpleasantly hungry except when I was late eating for some logistical reason. I'm 5'5", 60 y/o, SW 183 April 2015, CW 120, homing in on maintenance calorie level.
If you're finding yourself suffering/hungry, you might want to try experimenting with the timing or composition of your eating, to see if you can achieve more satisfaction from a different mix. Though pretty much everyone loses when they manage to get Calories In < Calories Out (CICO), it seems that people differ in what keeps them feeling most full and satisfied.
When I say "timing of eating", I mean things like splitting your calorie budget into 2 vs. 3 vs. 5 meals a day (etc.), including snacks or no, and which meal(s) are the largest.
When I say "composition of eating", I mean what mix of foods/macronutrients/fiber you eat (keeping within a healthy range, of course). Some people feel fuller if they get relatively more healthy fats, some do better with relatively more protein. Some people need carbs to feel satisfied, while others find that carbs make them crave more carbs. Some people need to eat high-volume foods routinely (typically higher-fiber, lower-calorie veggies).
Personally, I found I needed a solid breakfast with a decent amount of protein, and good protein throughout the day (a challenge sometimes, since I'm a vegetarian), and quite a volume of high-fiber veggies & fruits. But that doesn't work for everyone.
Consider trying a new variation for a couple of days, see if you feel more satisfied; if not, try another.0
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