1500 cal a day and starving

Aftronthegreat
Aftronthegreat Posts: 54 Member
in Health and Weight Loss
I'm short - 5'2, I'm overweight - 306 ( the highest and most terrifying weight I have ever been) and I'm trying to lose 100lbs safely.
I am back to mfp after 2 years of ignoring my body and what it needs. I'm constantly tired and have moved from an extremely active job to a desk job. I'm trying to exercise but my motivation is lacking.

My question here for people is how do you do it!?! I feel like I'm starving at 1500 cal, no mater what I eat or drink (water and black coffee) I don't feel full, and poof all my daily calls are gone. I've been trying to eat ever few hours but that makes the hunger worse. Any advice to filling foods with low cal?
«1

Replies

  • Lioness_1978
    Lioness_1978 Posts: 3,938 Member
    I sent you a message. :)
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    It also helps if you do not drink calories. A real soda fiend can "poof" their calories for the day without touching solid food. It also helps if you eat 8 servings of vegetables low in calorie density. Thinks like cabbage, carrots, squash, broccoli, and brussels sprouts. That bulks up your belly without a lot of calories.
    Another thing that will help you particularly is to get a kitchen scale and and start cooking your own food. Once you get away from the drive-through fast food, you learn that it's easy to make delicious, nutritious, and filling food.

    Also, get back into your Settings and make sure that your age, height, weight, and activity level are all truthful. That 1500 calorie limit doesn't make any sense to me. It should be higher, even with Sedentary activity and no exercise, for a 306 lb person.
  • leanjogreen18
    leanjogreen18 Posts: 2,492 Member
    Things that help me stay satisfied on 1200 calories (short and older female)...

    Protein/carb/fat with every meal
    At least 48oz water
    7-8 hrs of sleep (lack of sleep causes stress hormones to increase making one feel hungrier)
    I eat a brunch and early dinner w/1 or 2 snacks (eating more frequently makes me hungrier)

    Hope this helps!
    best.
  • DietPrada
    DietPrada Posts: 1,171 Member
    Aftronthegreat wrote: »
    I'm short - 5'2, I'm overweight - 306 ( the highest and most terrifying weight I have ever been) and I'm trying to lose 100lbs safely.
    I am back to mfp after 2 years of ignoring my body and what it needs. I'm constantly tired and have moved from an extremely active job to a desk job. I'm trying to exercise but my motivation is lacking.

    My question here for people is how do you do it!?! I feel like I'm starving at 1500 cal, no mater what I eat or drink (water and black coffee) I don't feel full, and poof all my daily calls are gone. I've been trying to eat ever few hours but that makes the hunger worse. Any advice to filling foods with low cal?

    I tried for 20 years to lose weight. I could never stick to it because I was always hungry and would cave, and binge, and put it all back on again. 4 years ago, I went low carb. And I have stuck to it for 4 years. And I have lost 70lbs. The carbs/insulin cycle is what causes hunger. When you cut back your carbs and eat protein and fat your hunger is much more controllable. I eat 1400 cals a day now, and I'm never hungry. I can go til mid afternoon without needing to eat. I don't binge. I can easily resist the office cake. At the start it took a month or so to get to this point but I'll never go back.

    I used to be one of those people who ate to the point of being full, all day. I would go through the drive through on the way home from work and get a burger to eat in the car, and then go home and eat a big dinner. I had no control over my eating at all.

    If you're interested/serious have a look at https://www.dietdoctor.com/
  • billglitch
    billglitch Posts: 538 Member
    i am 5'11" and was 350 pounds in January 2016. I started eating low carb high fat (LCHF) and was able to reduce my cals to 1200 to 1500 without feeling hungry or having cravings. I lost 120 pounds in 11 months without exercise. Then i started experimenting and have been at a plateau for about a month.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    At your weight (I'm the same height and started at 211 lbs), you can probably eat more, close to 1700-1800 calories or even more. And if you exercise, eat at least half of those calories back.

    Another thing to focus on would be protein and fiber, as those will keep you fuller longer. Also, when I first started, I did have a small adjustment period where I felt hungry all the time, but I found focusing on the protein and eating an appropriate amount of calories while still in a deficit fixed that.
  • brznhabits
    brznhabits Posts: 126 Member
    I second the above, too low cals but also I'd say "way too low". I'm 100lbs lighter than you and 10 years older and can lose on 1800-2000 (I'm lightly active).
  • Aftronthegreat
    Aftronthegreat Posts: 54 Member
    Thanks everone! I honestly never considered lowering my goal loss, which is currently at 2lbs a week. I am for sure going to try more fiber and low carb. I am off pop (have been for months) but really need to work on drinking more water! I think for now I may need to adjust the goal to get my body use to less!
  • Sheisinlove109
    Sheisinlove109 Posts: 516 Member
    I've been at that weight. Started heavier. I think you need to adjust your calories, increase water, and make sure you get a ton of sleep. Tired usually makes us eat. IMO, I would aim for 1900-2100 and some exercise. Start slow, it's not a race.

    If you start to crazily you will have trouble maintaining it and many quit. Remember the story, turtle and the hare?

    As for feeling hungry, protein is your friend. Make sure you take a little longer at the grocery store reading labels. Over time you will learn to negotiate your food. Today I want guacamole and lime tortilla chips, so I ate a reasonable amount and am eating a lighter dinner. Compromise.

    start with minimal loss first. Get your head in the right place. Without your noggin being convinced it will be tough.

    The gym has been a great Help for me. I go everyday. Some days I count the seconds and take it easy and some days are kick butt days! I have made it a habit. The hardest part of exercise for me was getting myself there. Once I'm there, seems like a waste of time if I don't do it. Plus, I actually decided I like the feeling after exercise so much. I feel like I've completed accomplished something. I take a pic of the cardio machine so I can track getting better and I also take a post workout "sweat pic" to send to my sister. I'm sure she ignores it but it holds me accountable.

    Good luck. Just remember you got this!
  • kimny72
    kimny72 Posts: 16,011 Member
    1500 seems low. I'm 5'4" 130lbs and I would lose a little weight eating 1500. Is that the goal MFP gave you?

    Different people are satiated by different things, but generally, if your protein, fat, and/or fiber are low, bumping them up can help.

    I know not everyone is comfortable doing so, but if you open your diary something might jump out at us as well.
  • addicted2cola
    addicted2cola Posts: 43 Member
    I'm 5'2, weight 203lbs, and I eat between 1500-1700 calories a day losing about 2-3lbs a week. You're heavier than me, so you can definitely lose a lot of weight eating more calories than I am. Losing weight shouldn't be a miserable experience, because if it is, how will you manage to continue? Eat more, and although it might take a little longer to come off, it'll be worth it, because you'll keep it off! I ignored what MFP set for me, used a TDEE calculator instead and set my calorie goal as that.

  • try2again
    try2again Posts: 3,562 Member
    Aftronthegreat wrote: »
    Thanks everone! I honestly never considered lowering my goal loss, which is currently at 2lbs a week. I am for sure going to try more fiber and low carb. I am off pop (have been for months) but really need to work on drinking more water! I think for now I may need to adjust the goal to get my body use to less!

    Sometimes even if we have the body weight to support a 2 lb/week loss, if it makes us feel deprived & unhappy and we aren't able to stick with it long term, it doesn't help us. 1 lb/week may take longer, but may give you a greater chance of success.

    Lowering carbs is OK if you are going to be comfortable eating that way long-term. Again, it comes down to how sustainable it is for you. If you would miss carbs and start to crave them, it could lead to binges & be counter-productive. But if the foods you really love are low-carb, go for it. Do be aware that changing back & forth between low and higher carb eating results in some pretty major fluctuations on the scale due to water weight. When you first limit carbs, you will likely see a big initial drop, and if you thereafter splurge or introduce more carbs, that water weight comes back, but it's not actual fat gain/loss. Wish you success! :)
  • ogtmama
    ogtmama Posts: 1,403 Member
    Intermittent fasting made all the difference for me. Since I'm not really hungry in the morning I skip it till around 11 or 12, than have 2 decent sized meals (and actually feel satisfied which I could never do eating several small meals) and even have enough left over for snacks at night.
  • kpdoney
    kpdoney Posts: 1 Member
    There are lots of good suggestions in the responses. Low carb, for example, has worked for me in the past too (helps manage sugar drops, makes you feel full longer). However, my recommendation would be to visit with a nutritionist. I thought I was pretty knowledgeable around food, calorie goals, and nutrition, but then I met with a nutritionist who gave me hard facts that helped me create meal plans that work for me. Who knew that my insurance covers up to 3 visits to a nutritionist per year? Yup. I'm also a huge fan of the Apple watch. The way it integrates with Myfitnesspal makes it super easy to see just what I gain in terms of additional calories for the day each time I exercise. I find it incredibly rewarding to see those numbers add up. I'm eating 1500 calories per day too (that's what my nutritionist - and Myfitnesspal - said will help me lose 1/2 pound per week for my age, height, weight, and sedentary job). However, I also have to eat low fat, low sodium, and low carb due to a health issue, which leaves little variety from which to choose. What works for me is exercising (try watching TV shows on your iPad while on the treadmill/elliptical as a reward) - because it gives me more calories to consume for the day but also because it seems to regulate my overall hunger for the day; eating low carb (try recipes from any of the South Beach Diet books); cooking ahead of time and/or having a meal plan for the week (try recipes from eatingwell.com or skinnytaste.com - they all have good nutrition info and can be imported into Myfitnesspal); avoiding ALL alcohol during the week; and cheating once per week!!! Fridays are my cheat day - pizza and wine. I look forward to Friday all week long!
  • Rebecca0224
    Rebecca0224 Posts: 810 Member
    EbonyDahlia wrote: »
    Aftronthegreat wrote: »
    I'm short - 5'2, I'm overweight - 306 ( the highest and most terrifying weight I have ever been) and I'm trying to lose 100lbs safely.
    I am back to mfp after 2 years of ignoring my body and what it needs. I'm constantly tired and have moved from an extremely active job to a desk job. I'm trying to exercise but my motivation is lacking.

    My question here for people is how do you do it!?! I feel like I'm starving at 1500 cal, no mater what I eat or drink (water and black coffee) I don't feel full, and poof all my daily calls are gone. I've been trying to eat ever few hours but that makes the hunger worse. Any advice to filling foods with low cal?

    I tried for 20 years to lose weight. I could never stick to it because I was always hungry and would cave, and binge, and put it all back on again. 4 years ago, I went low carb. And I have stuck to it for 4 years. And I have lost 70lbs. The carbs/insulin cycle is what causes hunger. When you cut back your carbs and eat protein and fat your hunger is much more controllable. I eat 1400 cals a day now, and I'm never hungry. I can go til mid afternoon without needing to eat. I don't binge. I can easily resist the office cake. At the start it took a month or so to get to this point but I'll never go back.

    I used to be one of those people who ate to the point of being full, all day. I would go through the drive through on the way home from work and get a burger to eat in the car, and then go home and eat a big dinner. I had no control over my eating at all.

    If you're interested/serious have a look at https://www.dietdoctor.com/

    I'm the opposite of you when I cut carbs I'm always hungry, I gained 20lbs as a low carb vegetarian.

    OP try adjusting your macros. Figure out what makes you feel full is it fats, protein, or carbs? Knowing this can help you figure out how you can eat and feel satisfied without using all your calories and starving
  • powwlita
    powwlita Posts: 16 Member
    Hi. I am 5'1 - 5,2" and was 375 lbs. I believe I am under 300 now (weigh in is tomorrow, but all unofficial weigh ins have been between 290 and 298). Give yourself some more calories. At 323, I ate 1800 calories. I lost about 10 lbs without exercise. Now I am down to 1500 and I am trying to get more exercise, I have a program on my computer called break taker. It's a timer that tells me to take a break at set intervals. Every 20 minutes, I get up and take a lap around the office. It's not much, but it adds up. I also take a 20 minute walk on my lunch break. I always walk before I eat so I don't feel stuffed or unmotivated.

    I also break down my cals to include 3, 100 cal snacks a day. I don't always eat them, they're like a buffer for my meals incase I go over those cal goals. Breakfast is 300, snack 100, lunch 400, snack 100, dinner 500, snack 100. it helps keep me sane that I can eat a little between meals. Also, I drink at least 64 ounces of water now.

    I had a problem with being tired. My anemia was killing me and I'd have to take naps during my lunch hour just to make it through work. If you can, check your iron, vit. d and b12 levels. I take an iron supplement and was just prescribed a vitamin d supplement as well. The slow addition of walking has helped me a lot with being tired. But take your naps. Do what you can to feel better.

    I felt like it was impossible, but I made sure to focus solely on food intake first. Got that right before i lowered my calorie goal. See what keeps you full. You can do it! Add me if you want!
  • Bonny132
    Bonny132 Posts: 3,617 Member
    Another shortie here at 5'2. You need to find out what types of food fills you up. Personally for me this is lots of protein and good fats. I eat vegetables, meat, eggs, full fat products, avocados, prawns, smoked salmon, meatballs etc creamy cauliflower mash, broccoli, Brussel sprouts, asparagus...

    But this is the type of food that keeps ME full. I suggest you keep notes for a week, log how different types of foods makes you feel, as in how long do they keep you full for, and start experimenting with similar types of foods that leaves you feeling fuller for longer.
  • DietPrada
    DietPrada Posts: 1,171 Member
    try2again wrote: »
    If you would miss carbs and start to crave them, it could lead to binges & be counter-productive.
    Interestingly, after the first little while you don't miss/crave carbs even if you used to be a carb junkie. It's almost unheard of for someone who's low carb and got past that insulin roller coaster to the point where their appetite is under control (a couple of weeks) to "crave carbs". It normally happens after a careless carb laden meal where they will crave more carbs.

    There are also so many options these days, you do not have to go without anything. For example I still have a sandwich now and then, there's a brand of bread here that has 2.5g of carbs for 2 slices. Not saying everyone should go super low, but a lot of people do struggle limiting their calories when they have a carb heavy diet because of the fluctuations in blood sugar and the hunger.

  • marelthu
    marelthu Posts: 184 Member
    Hi, can I suggest you visit a nutritionist or dietitian? They can be very helpful.
  • annacole94
    annacole94 Posts: 994 Member
    Sounds like you're on the right track already! For me to stay within my calories, I have to eat homemade food and pile on the veggies. I had Quizno's for lunch today (because it was free at a meeting) and it blew my calories out of the water (and on top of it wasn't that great). If I bring my lunch, it's 300-400 calories. I ate 1,000 calories at one meal and it didn't keep me full any longer than usual.

    Anyway, definitely amend your goals to allow a few more calories, eat back any exercise calories, and make sure to stock your fridge full of fruit and veggies you enjoy.
  • cbelc2
    cbelc2 Posts: 762 Member
    Fiber, fat, and protein make one feel fuller. Eat plenty of filling and low calorie vegetables. So dip your veggies in hummus or guacamole. Watch your refined grains and sugars.
  • zheeduh
    zheeduh Posts: 25 Member
    If you've already changed your diet to include a lot of high-fiber, whole foods and cut out all sugar, then I would consider actually upping your calories by around 200 and doing a couple miles of walking/jogging each day instead. You'll get to eat 1700 calories this way, and you'll get some benefits for your heart as well. This post is pretty helpful to determine how much cardio you can do each day.
  • elisa123gal
    elisa123gal Posts: 4,324 Member
    A lot of good advice here. it takes time to adjust.. it is just part of the deal. i agree.. lower the amount you want to lose per week so you can at least keep to your calorie limit. i find certain foods make me hungry..even though i love them, Go back and look at what you're eating and see if there is a pattern of hunger connected to a certain food. for me, when i eat noodles.. in soup or pad thai ... i get so hungry all the next day.

    you can figure it out..no reason to suffer.
  • TonyB0588
    TonyB0588 Posts: 9,520 Member
    Aftronthegreat wrote: »
    Thanks everone! I honestly never considered lowering my goal loss, which is currently at 2lbs a week. I am for sure going to try more fiber and low carb. I am off pop (have been for months) but really need to work on drinking more water! I think for now I may need to adjust the goal to get my body use to less!

    According to this website http://www.healthsomeness.com/calories-lose-weight-fast/ you can lose weight a bit slower while consuming 1978 calories.

Categories