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Feeling exhausted and hungry.
heatherjolly92
Posts: 46 Member
So I am new but I try to stay in my calorie range but I am hungry quite often but I don't want to go to far over my limit but if I don't eat I feel exhausted and have no energy to do anything.
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Replies
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Without knowing your stats, I'm thinking you set your weekly weight loss goal too high. How much weight are you trying to lose and did you tell MFP you want to lose 2 lb/week?2
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Did you pick an overly aggressive goal? How many pounds are you trying to lose a week? If you went aggressive then lower it a bit 1/2 lb to 1 lb max unless you have a very large amount to lose.2
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Is your calorie goal set too low (how many pounds did you tell MFP you want to lose per week)?
Are you accounting properly for your activity and exercise?
Are you eating foods that meet your nutritional needs and promote satiety?
We can't see your diary so we won't be able to offer much help without more details.1 -
janejellyroll wrote: »Is your calorie goal set too low (how many pounds did you tell MFP you want to lose per week)?
Are you accounting properly for your activity and exercise?
Are you eating foods that meet your nutritional needs and promote satiety?
We can't see your diary so we won't be able to offer much help without more details.
This^^ and are you eating back your exercise calories?0 -
As per all above!
For most people a 20% deficit boils down to around 500Cal, i.e. 1lb a week... MAX.
MFP expects you to add deliberate exercise and eat back the calories.
While some people overestimate their activity level, the majority underestimate it and until they connect a fitness tracker or have issues such as losing too fast or being too hAngry do not realize they have done so.
Half an hour of non separately logged activity a day satisfies the sedentary level. A bit over an hour of non separately logged activity accounts for lightly active...
Choose satiating (for you) food within your allowance...0 -
Ready2Rock206 wrote: »Did you pick an overly aggressive goal? How many pounds are you trying to lose a week? If you went aggressive then lower it a bit 1/2 lb to 1 lb max unless you have a very large amount to lose.
I went for 2 pounds a week my ultimate goal is to be 165 and I am currently 2410 -
As per all above!
For most people a 20% deficit boils down to around 500Cal, i.e. 1lb a week... MAX.
MFP expects you to add deliberate exercise and eat back the calories.
While some people overestimate their activity level, the majority underestimate it and until they connect a fitness tracker or have issues such as losing too fast or being too hAngry do not realize they have done so.
Half an hour of non separately logged activity a day satisfies the sedentary level. A bit over an hour of non separately logged activity accounts for lightly active...
Choose satiating (for you) food within your allowance...
What are some good not expensive foods?0 -
heatherjolly92 wrote: »Ready2Rock206 wrote: »Did you pick an overly aggressive goal? How many pounds are you trying to lose a week? If you went aggressive then lower it a bit 1/2 lb to 1 lb max unless you have a very large amount to lose.
I went for 2 pounds a week my ultimate goal is to be 165 and I am currently 241
Eat more1 -
TavistockToad wrote: »heatherjolly92 wrote: »Ready2Rock206 wrote: »Did you pick an overly aggressive goal? How many pounds are you trying to lose a week? If you went aggressive then lower it a bit 1/2 lb to 1 lb max unless you have a very large amount to lose.
I went for 2 pounds a week my ultimate goal is to be 165 and I am currently 241
Eat more
This. If you're feeling hungry and run down all the time, 2 lb/week is obviously not sustainable for you. And it will probably feel even less sustainable as you start to lose weight. Lower it to 1.5 lb/week and consider lowering it again to 1 lb/week after you've lost some weight.1 -
So at your goal weight, this is the calories you would want to eat around
Sedentary (little or no exercise, desk job) 1873
Lightly Active (light exercise/sports 1-3 days/wk) 2146
Moderately Active (moderate exercise/sports 3-5 days/wk) 2420
Very Active (hard exercise/sports 6-7 days/wk) 2693
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2966
So you are already eating less than you would now once you get to where you want to be, which means you are probably not eating enough right now. Are you eating any of your exercise calories back? A lot of people try to really restrict themselves when they start, but just try to trust the process.2 -
heatherjolly92 wrote: »Ready2Rock206 wrote: »Did you pick an overly aggressive goal? How many pounds are you trying to lose a week? If you went aggressive then lower it a bit 1/2 lb to 1 lb max unless you have a very large amount to lose.
I went for 2 pounds a week my ultimate goal is to be 165 and I am currently 241
Change your goal, get more to eat each day.
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How much fat are you eating? And protein?0
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I think what you're eating can make a huge difference in energy levels...
Other things to think about...
Is it that time of the month?
Sleeping enough?
Did you recently stop caffeine?
Medicines change lately?
Stress?
Do you have the correct calories set in mfp?
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Ah, the lure of fast weight loss! We all want to lose 2 lbs/week- more even- but sometimes that just doesn't work out in real life. I was about 240 when I started on MFP and I set my goal for 1.5 lbs/week & sedentary and was fine. Enjoy it... now I'm really having to hit lower calories to lose.
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heatherjolly92 wrote: »As per all above!
For most people a 20% deficit boils down to around 500Cal, i.e. 1lb a week... MAX.
MFP expects you to add deliberate exercise and eat back the calories.
While some people overestimate their activity level, the majority underestimate it and until they connect a fitness tracker or have issues such as losing too fast or being too hAngry do not realize they have done so.
Half an hour of non separately logged activity a day satisfies the sedentary level. A bit over an hour of non separately logged activity accounts for lightly active...
Choose satiating (for you) food within your allowance...
What are some good not expensive foods?
Satiating foods just means what keeps you satisfied personally. Most people rely on a good balance of proteins, fiber, & healthy fats. So maybe eggs, Greek yogurt, or high-fiber cereal for breakfast. A big salad with plenty of protein & veggies or a filling soup for lunch. I have a family, so dinner is typically casseroles, skillet meals, pizza, tacos, all that good stuff rounded out with plenty of fresh fruits & veggies. Whatever works for you.3 -
heatherjolly92 wrote: »
What are some good not expensive foods?
Beans. Beans are cheap and high in protein and fiber, so they will help you fill up.
Bean soup, add taco flavoring to beans and scoop them up with whole grain tortilla chips (measure them out first, don't eat out of the bag), bean chili, three bean salad, make your own hummus...
High fiber vegetables - asparagus, green beans, broccoli, kale, brussel sprouts, peppers, cabbage...
Choose high fiber fruits as well. Berries tend to be the most expensive, but they are good for you. When you choose apples, eat the skin.
Oh, and ironically, for the exhaustion, get moderate exercise. Go for a short walk to wake yourself up, do some stretches, etc.
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MFP gives you protein targets. Hit them. Gives you fat targets. Don't consistently come in much below half of them. Eat 28g fiber + female 38g + male. And experiment as to what leaves you feeling full!!0
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Are you exercising? If yes, do you eat a portion of those calories back?heatherjolly92 wrote: »Ready2Rock206 wrote: »Did you pick an overly aggressive goal? How many pounds are you trying to lose a week? If you went aggressive then lower it a bit 1/2 lb to 1 lb max unless you have a very large amount to lose.
I went for 2 pounds a week my ultimate goal is to be 165 and I am currently 241
Other than changing the 2lb per week weight loss to 1.5 or 1lb per week, have you had a recent physical and blood test to rule any medical conditions such as vitamin/mineral deficiencies or hormonal issues?1 -
I agree with others, change your goal to 1lb a week. You could even put it to half a pound a week for a little while, give yourself time to adjust to eating less. There's no need to jump straight in at the deep end.1
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cerise_noir wrote: »
Are you exercising? If yes, do you eat a portion of those calories back?heatherjolly92 wrote: »Ready2Rock206 wrote: »Did you pick an overly aggressive goal? How many pounds are you trying to lose a week? If you went aggressive then lower it a bit 1/2 lb to 1 lb max unless you have a very large amount to lose.
I went for 2 pounds a week my ultimate goal is to be 165 and I am currently 241
Other than changing the 2lb per week weight loss to 1.5 or 1lb per week, have you had a recent physical and blood test to rule any medical conditions such as vitamin/mineral deficiencies or hormonal issues?
I do exercise a little and I post on mfp to reevaluate how much more cal's to eat.
No I haven't had any blood tests I can't really afford them.0
This discussion has been closed.
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