Constantly hungry/weak/tired on 1800 but not losing? Ridiculous?
esless004
Posts: 24 Member
It's been 3 weeks of eating 1600-2000 calories. Stepped up my workouts and I was already quite active before but I'm not really recovering from the workouts now. My macro % are set at 55c/20f/25p right now and I am not perfect but get consistently pretty close to them. I am trying to focus on whole foods and a good amount of fiber to lose these 20ish lbs.
What could be going wrong? I feel like my well being and energy levels are suffering and I'm not losing an ounce!
Thanks a lot, you guys are always very insightful!
What could be going wrong? I feel like my well being and energy levels are suffering and I'm not losing an ounce!
Thanks a lot, you guys are always very insightful!
1
Replies
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I suggest opening your diary. CICO is simple in theory, but lots of ways for it to go horribly wrong in practice.
Three weeks can also be a little bit early to see results, depending on the individual.
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How are you measuring your intake?6
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Three weeks is still pretty early days - it might be worth going back to what you were eating before and then taking it in stages - first increase the workouts, then change your diet, or vice versa.2
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If your deficit is truly having an impact on your energy levels then it is too large of a deficit and it is counterproductive.
Your weight varies daily for many reasons.
Some of these reasons cause your daily weight to go up regardless of your underlying fat level.
A trending weight application may help you see your weight trend over time. A suitable period of time is several weeks, not several days.
Choose a sensible deficit that is no more than 20% of the energy you spend each day. For most people this would be in the order of 500 Cal a day. Not 1000.
Apply it over a period of time.
Evaluate the results.
Patience.3 -
sex? current weight? goal weight? what do you have your MFP goal set to? how much were you eating prior to starting on MFP4
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Height?
Weight?
How much weight are you trying to lose?
How much of a deficit is that?
How much of a change is this from your previous way of eating?
If you are willing to open your diary, that could help too!
ETA: LOL @deannalfisher two minds with one thought!0 -
Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.2 -
Please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings0
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Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
It's all relative. Based on pure numbers, I'd lose over a pound and a half a week, with no added exercise, on 2000kcal/day.
Way more information needed, as usual.2 -
accidentalpancake wrote: »Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
It's all relative. Based on pure numbers, I'd lose over a pound and a half a week, with no added exercise, on 2000kcal/day.
Way more information needed, as usual.
Oddly enough, for some reason I just assumed that the OP was female. Didn't even think that it could be a male.
Even so, 2000 calories is a lot of food. Assuming no exercise, you'd be hard pressed to find somebody go low energy or lethargic at that target level.3 -
accidentalpancake wrote: »Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
It's all relative. Based on pure numbers, I'd lose over a pound and a half a week, with no added exercise, on 2000kcal/day.
Way more information needed, as usual.
Oddly enough, for some reason I just assumed that the OP was female. Didn't even think that it could be a male.
Even so, 2000 calories is a lot of food. Assuming no exercise, you'd be hard pressed to find somebody go low energy or lethargic at that target level.
Profile says female0 -
accidentalpancake wrote: »Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
It's all relative. Based on pure numbers, I'd lose over a pound and a half a week, with no added exercise, on 2000kcal/day.
Way more information needed, as usual.
Oddly enough, for some reason I just assumed that the OP was female. Didn't even think that it could be a male.
Even so, 2000 calories is a lot of food. Assuming no exercise, you'd be hard pressed to find somebody go low energy or lethargic at that target level.
I agree with you. I'm a big guy (6'3", 225), so I have the luxury of eating a ton, especially when I'm staying active. Even at 2000, I certainly don't feel lethargic though, even with some activity.
OP, I'd experiment with your ratios, right off the bat. Up the protein at fat just a bit and see if that works better for you. I never assume, but don't rule out some sort of medical issue as well. Get thyroid checked and blood work. If you have decent insurance, they should cover that once a year anyway.1 -
Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
Could be the type of food and how she reacts to it. For example, bread made from wheat flour makes me sleepy. I feel awful after traditional birthday cake and ice cream. That is in the context of a balanced diet. Too many carbs and not enough protein and I don't feel well either.4 -
kshama2001 wrote: »Too many carbs and not enough protein and I don't feel well either.
In technical terms, this is called feeling 'oogy'.
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Are you drinking enough water? Dehydration can make you feel tired and hungry as well.1
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OP, make sure you havent set activity levels too high. maybe thats why you arent losing weight, the low energy could be a separate issue. edited to add: i cant understand how they are constantly hungry though.0
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Overestimating portion sizes? Skipping a macro? Trying to build muscle while trying to lose weight?2
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Your macros are confusing me. If you are a reproductive age female, it's difficult to get enough iron absorption at 1600 calories with that little protein. Most good sources of easily absorbed iron also contain a lot of protein. Are you anemic? That would make you tired all the time. Plus, if you are working out, you need protein for muscle repair. Also, what are you doing about rest and recovery days? You need them.5
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accidentalpancake wrote: »Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
It's all relative. Based on pure numbers, I'd lose over a pound and a half a week, with no added exercise, on 2000kcal/day.
Way more information needed, as usual.
Oddly enough, for some reason I just assumed that the OP was female. Didn't even think that it could be a male.
Even so, 2000 calories is a lot of food. Assuming no exercise, you'd be hard pressed to find somebody go low energy or lethargic at that target level.
I'm a female 5ft 6 inches. 215 lbs. I lose 1.5 lbs on a 2000 calories per day.0 -
Thanks for all the suggestions.
Currently:
Female, early 20s
151 lbs
5'5.5
24% bf according to my home scale (but who knows if that has any accuracy at all).
Goal is 130, 20% bf (I know I will have to lose some muscle for this but I'm a little bulky now imo).
Looking at what I was eating before, I was maintaining on 3000 or so. So, it's definitely a cut, but I figured if I'm eating more than what a lot of women maintain on, I should be ok - I'm no 'special snowflake'. Could be a tracking error, or being overly cautious... I just don't know, gah.0 -
No you don't have to lose any muscle that's why protein intake is important. I would suggest decreasing your carbs to 50% and increase protein to 30%. Also are you eating clean? Unhealthy foods contain a lot of calories and sodium which makes it easy to over eat and not know itThanks for all the suggestions.
Currently:
Female, early 20s
151 lbs
5'5.5
24% bf according to my home scale (but who knows if that has any accuracy at all).
Goal is 130, 20% bf (I know I will have to lose some muscle for this but I'm a little bulky now imo).
Looking at what I was eating before, I was maintaining on 3000 or so. So, it's definitely a cut, but I figured if I'm eating more than what a lot of women maintain on, I should be ok - I'm no 'special snowflake'. Could be a tracking error, or being overly cautious... I just don't know, gah.
20 -
With 20 to lose you should set a goal of.5lb per week. Or a 250 deficit. You're trying to cut several times that. Thats why you're tired and hungry.10
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Thanks for all the suggestions.
Currently:
Female, early 20s
151 lbs
5'5.5
24% bf according to my home scale (but who knows if that has any accuracy at all).
Goal is 130, 20% bf (I know I will have to lose some muscle for this but I'm a little bulky now imo).
Looking at what I was eating before, I was maintaining on 3000 or so. So, it's definitely a cut, but I figured if I'm eating more than what a lot of women maintain on, I should be ok - I'm no 'special snowflake'. Could be a tracking error, or being overly cautious... I just don't know, gah.
What do you have your weekly goal set to? With not all that much to lose, it should be no more than 1 lb per week. Plus you should be logging exercise and eating back at least some of those calories.
Are you using a food scale?
You may also be retaining some water do to the increased exercise.
Is it possible you are pushing yourself too hard in your workouts and your body is asking for a break?
Are you sleeping well and enough?
You don't have to answer all these here, just something to think about.1 -
HarlemNY17 wrote: »Unhealthy foods contain a lot of calories and sodium which makes it easy to over eat and not know it
Hence why logging is important for weight loss. If you log accurately and consistently, go ahead and eat as much 'unhealthy' food as you want. Just stay within your calorie targets.4 -
Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
I'd pretty much kill someone from hanger on 2000cal a day (or attempt to eat my arm off) - and I'm female, 5'3" and maintain on 2500ish4 -
HarlemNY17 wrote: »
No you don't have to lose any muscle that's why protein intake is important. I would suggest decreasing your carbs to 50% and increase protein to 30%. Also are you eating clean? Unhealthy foods contain a lot of calories and sodium which makes it easy to over eat and not know itThanks for all the suggestions.
Currently:
Female, early 20s
151 lbs
5'5.5
24% bf according to my home scale (but who knows if that has any accuracy at all).
Goal is 130, 20% bf (I know I will have to lose some muscle for this but I'm a little bulky now imo).
Looking at what I was eating before, I was maintaining on 3000 or so. So, it's definitely a cut, but I figured if I'm eating more than what a lot of women maintain on, I should be ok - I'm no 'special snowflake'. Could be a tracking error, or being overly cautious... I just don't know, gah.
Yeah I'm eating about 95% clean right now. I'll try to increase protein and see if that helps! I'm finding it harder than expected to hit 120-140g per day though... Lots of chicken I guess0 -
deannalfisher wrote: »Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
I'd pretty much kill someone from hanger on 2000cal a day (or attempt to eat my arm off) - and I'm female, 5'3" and maintain on 2500ish
Right - but would that be normal hunger or would it truly be a critical deficiency at 2000 calories (that is, low energy, excess fatigue, aches, etc.)? If your maintenance is 2500 calories, then a 500 calorie deficit might give rise to feelings of deprivation and need, but it likely wouldn't be deep enough to trigger actual physical symptoms of a critical calorie deficiency.
Only reason I say this is that I do think it's very important that people learn to differentiate between the mental and physical aspects of calorie deprivation. Our minds can be very powerful and it can be hard to tell the difference between a true physical need and a need for mental fulfillment only.
Mistaking the latter for the former (or choosing to interpret a feeling as the former over the latter) can be a way for some people to 'talk themselves' out of their weight loss efforts.3 -
HarlemNY17 wrote: »
No you don't have to lose any muscle that's why protein intake is important. I would suggest decreasing your carbs to 50% and increase protein to 30%. Also are you eating clean? Unhealthy foods contain a lot of calories and sodium which makes it easy to over eat and not know itThanks for all the suggestions.
Currently:
Female, early 20s
151 lbs
5'5.5
24% bf according to my home scale (but who knows if that has any accuracy at all).
Goal is 130, 20% bf (I know I will have to lose some muscle for this but I'm a little bulky now imo).
Looking at what I was eating before, I was maintaining on 3000 or so. So, it's definitely a cut, but I figured if I'm eating more than what a lot of women maintain on, I should be ok - I'm no 'special snowflake'. Could be a tracking error, or being overly cautious... I just don't know, gah.
Yeah I'm eating about 95% clean right now. I'll try to increase protein and see if that helps! I'm finding it harder than expected to hit 120-140g per day though... Lots of chicken I guess
The curious side of me has to ask what the 5% 'dirty' consists of?3 -
snickerscharlie wrote: »HarlemNY17 wrote: »
No you don't have to lose any muscle that's why protein intake is important. I would suggest decreasing your carbs to 50% and increase protein to 30%. Also are you eating clean? Unhealthy foods contain a lot of calories and sodium which makes it easy to over eat and not know itThanks for all the suggestions.
Currently:
Female, early 20s
151 lbs
5'5.5
24% bf according to my home scale (but who knows if that has any accuracy at all).
Goal is 130, 20% bf (I know I will have to lose some muscle for this but I'm a little bulky now imo).
Looking at what I was eating before, I was maintaining on 3000 or so. So, it's definitely a cut, but I figured if I'm eating more than what a lot of women maintain on, I should be ok - I'm no 'special snowflake'. Could be a tracking error, or being overly cautious... I just don't know, gah.
Yeah I'm eating about 95% clean right now. I'll try to increase protein and see if that helps! I'm finding it harder than expected to hit 120-140g per day though... Lots of chicken I guess
The curious side of me has to ask what the 5% 'dirty' consists of?
Dirt?4 -
deannalfisher wrote: »Stats would be helpful, as would the amount of calories you're burning per day. What is your net calorie intake after considering exercise?
In truth, 2000 calories is a ton of food and it would be the rare case that somebody would feel low energy at that level unless they were doing so much high-burn exercise that they significantly reduced their net calorie intake.
I'd pretty much kill someone from hanger on 2000cal a day (or attempt to eat my arm off) - and I'm female, 5'3" and maintain on 2500ish
Right - but would that be normal hunger or would it truly be a critical deficiency at 2000 calories (that is, low energy, excess fatigue, aches, etc.)? If your maintenance is 2500 calories, then a 500 calorie deficit might give rise to feelings of deprivation and need, but it likely wouldn't be deep enough to trigger actual physical symptoms of a critical calorie deficiency.
Only reason I say this is that I do think it's very important that people learn to differentiate between the mental and physical aspects of calorie deprivation. Our minds can be very powerful and it can be hard to tell the difference between a true physical need and a need for mental fulfillment only.
Mistaking the latter for the former (or choosing to interpret a feeling as the former over the latter) can be a way for some people to 'talk themselves' out of their weight loss efforts.
that would be can't concentrate at work, snapping at people type of hunger - trust me - i came from a low calorie background (avg 1200-1300 a few years ago) and have been working with RD's for the last year to get to where I am0
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