Does it get easier?
psychod787
Posts: 4,099 Member
I am still really new to maintenance. I have been for a while experiencing hunger/ food preoccupation. I am actually by my charts in about a 80-120 cal surplus at this time, trying to restore some body weight. I am just wondering, does this ever go away? I lost 220lbs, so I know my BF set point is very high. I am just hoping with some weight restoration/ regain, that this gets better. I am all ears from people who might have gone through this. Thank.
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psychod787 wrote: »I am still really new to maintenance. I have been for a while experiencing hunger/ food preoccupation. I am actually by my charts in about a 80-120 cal surplus at this time, trying to restore some body weight. I am just wondering, does this ever go away? I lost 220lbs, so I know my BF set point is very high. I am just hoping with some weight restoration/ regain, that this gets better. I am all ears from people who might have gone through this. Thank.
A surplus of 80-120 cals per day? So you'll gain approximately a pound a month? That sounds like very slow weight restoration?2 -
I would try to forget ever hearing about "the set point theory". If you've ever been overweight, of course you like to eat, and you're used to eat to much ("too much" in the sense of "over time more calories than your body burns", not a moral judgement).
I know I could always eat more than I do. I just choose not to, most of the time. Sometimes it's hard, because I want to. But I tell myself I don't need any more food now, I will get more later.
If you're below your weight goal, you'll naturally be hungry, because you need to eat more.15 -
What are your macros now?
It will probably get easier, and the hunger might actually be a good thing since it could be your metabolism speeding up. Have you considered doing a reverse diet?3 -
Great job on the 220 lbs by the way!! That's really impressive6
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TavistockToad wrote: »psychod787 wrote: »I am still really new to maintenance. I have been for a while experiencing hunger/ food preoccupation. I am actually by my charts in about a 80-120 cal surplus at this time, trying to restore some body weight. I am just wondering, does this ever go away? I lost 220lbs, so I know my BF set point is very high. I am just hoping with some weight restoration/ regain, that this gets better. I am all ears from people who might have gone through this. Thank.
A surplus of 80-120 cals per day? So you'll gain approximately a pound a month? That sounds like very slow weight restoration?
YEs, slow and steady. 1/4-1/2 lbs a week. I know that post weight loss, fat comes back on really quick. I resistance train 4 days a week trying to restore lots of Lean mass lost while weight loss. I know that some of it will come back as fat as well.2 -
What are your macros now?
It will probably get easier, and the hunger might actually be a good thing since it could be your metabolism speeding up. Have you considered doing a reverse diet?What are your macros now?
It will probably get easier, and the hunger might actually be a good thing since it could be your metabolism speeding up. Have you considered doing a reverse diet?
I did actually reverse diet. Added 100 cals every 2 weeks for a couple of months. Current macro split is 52% C, 27%P, 21%F @ 3240 cals 45-50 grams of fiber. thanks, lost too fast and hard though. Thanks to the people here, I am hoping it gives me a fighting chance! 425C,225P,80F3 -
I have to admit though that you're more daring than myself, which possibly comes from being in a younger age group?
I would be very tempted to not try to come up on weight but hold the line instead at a level where my trending weight is level-ish as opposed to continuously increasing.
In other words not go into convultions if it goes a little bit up, but with my goal / mind set to NOT go up.
There are several ways of looking at this; but if you do manage to stay stable, people do seem to adjust over time to their new level. Think in one year or three year terms of holding the line.
Otherwise you're opening yourself up to the possibility of having to cut again. And with your physical activity already quite high that will be harder.
Do remember that the mythical average male of mythically average activity maintains at around 2500 Calories.
We both, mainly because of activity, are consuming much more than that on average.
Now you are, of course, following a specific program. But if you weren't I would be suggesting that you play more with which items might feel more satiating.
And last but not least is the part that @kommodevaran brings up. There are, of course, multiple times in a day where I am not hungry; but, also, not full enough that I could not eat more. And we both know what would be my preference, right? At that point all I can do is keep reminding myself that eating till I can't eat no more probably had something to do with my previous weight
Sometimes I win... sometimes I don't and try to mitigate by choosing less calorically dense items. 4 -
I have to admit though that you're more daring than myself, which possibly comes from being in a younger age group?
I would be very tempted to not try to come up on weight but hold the line instead at a level where my trending weight is level-ish as opposed to continuously increasing.
In other words not go into convultions if it goes a little bit up, but with my goal / mind set to NOT go up.
There are several ways of looking at this; but if you do manage to stay stable, people do seem to adjust over time to their new level. Think in one year or three year terms of holding the line.
Otherwise you're opening yourself up to the possibility of having to cut again. And with your physical activity already quite high that will be harder.
Do remember that the mythical average male of mythically average activity maintains at around 2500 Calories.
We both, mainly because of activity, are consuming much more than that on average.
Now you are, of course, following a specific program. But if you weren't I would be suggesting that you play more with which items might feel more satiating.
And last but not least is the part that @kommodevaran brings up. There are, of course, multiple times in a day where I am not hungry; but, also, not full enough that I could not eat more. And we both know what would be my preference, right? At that point all I can do is keep reminding myself that eating till I can't eat no more probably had something to do with my previous weight Sometimes I win... sometimes I don't and try to mitigate by choosing less calorically dense items.I have to admit though that you're more daring than myself, which possibly comes from being in a younger age group?
I would be very tempted to not try to come up on weight but hold the line instead at a level where my trending weight is level-ish as opposed to continuously increasing.
In other words not go into convultions if it goes a little bit up, but with my goal / mind set to NOT go up.
There are several ways of looking at this; but if you do manage to stay stable, people do seem to adjust over time to their new level. Think in one year or three year terms of holding the line.
Otherwise you're opening yourself up to the possibility of having to cut again. And with your physical activity already quite high that will be harder.
Do remember that the mythical average male of mythically average activity maintains at around 2500 Calories.
We both, mainly because of activity, are consuming much more than that on average.
Now you are, of course, following a specific program. But if you weren't I would be suggesting that you play more with which items might feel more satiating.
And last but not least is the part that @kommodevaran brings up. There are, of course, multiple times in a day where I am not hungry; but, also, not full enough that I could not eat more. And we both know what would be my preference, right? At that point all I can do is keep reminding myself that eating till I can't eat no more probably had something to do with my previous weight Sometimes I win... sometimes I don't and try to mitigate by choosing less calorically dense items.
PAV888 my friend, I feel ya. I really never plan to cut unless I have to. I might recomp a little if I don't like the way my body looks, but that is secondary to how I feel. I am starting to think you are like the Thomas Edison of Maintenance. Think they called him the Wizard of Menlo Park? I am trying to think of a name for you. Maybe the Mage of Manitoba?1 -
kommodevaran wrote: »I would try to forget ever hearing about "the set point theory". If you've ever been overweight, of course you like to eat, and you're used to eat to much ("too much" in the sense of "over time more calories than your body burns", not a moral judgement).
I know I could always eat more than I do. I just choose not to, most of the time. Sometimes it's hard, because I want to. But I tell myself I don't need any more food now, I will get more later.
If you're below your weight goal, you'll naturally be hungry, because you need to eat more.
No sense of moral judgement taken. Most of us, minus maybe a few with rare genetic Metabolic disorders, did not get here from eating too little. It was strange, during weight loss I would get occasionally hungry, would eat, then be full for hours. It was about 210lbs range BF 13-15% that I started noticing real hunger that would come back every two hours no matter what or how much I ate. I am glad I started keeping a journal of how I felt and weights so I would know that. Thats also when my Blood sugars started dropping out during workouts. Not as bad now, but still in 60-70ng/ml. Some in the past went into the 40's! Hormones maybe?3 -
psychod787 wrote: »PAV888 my friend, I feel ya. I really never plan to cut unless I have to. I might recomp a little if I don't like the way my body looks, but that is secondary to how I feel. I am starting to think you are like the Thomas Edison of Maintenance. Think they called him the Wizard of Menlo Park? I am trying to think of a name for you. Maybe the Mage of Manitoba?
Hey, just trying to figure out ways to muddle along! Even if it takes a few "brownieshlikes" and "cheesecake-ishes". And never forget the most exciting: "food-likes" that I am sure will come along soon!
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Hasn't got better for me.
I set my calories so I keep a deficit, so at least on good days I can 'save' calories for the bad ones. Still gained back 15-20 lbs in 3 years. I'm having a hard time fitting what I want to eat without ending up too hungry unfortunately.7 -
Congratulations on your major weight loss. I'm glad to hear that you're doing the strength training. That is a key element in health. I hope you're enjoying getting stronger!1
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psychod787 wrote: »I am still really new to maintenance. I have been for a while experiencing hunger/ food preoccupation. I am actually by my charts in about a 80-120 cal surplus at this time, trying to restore some body weight. I am just wondering, does this ever go away? I lost 220lbs, so I know my BF set point is very high. I am just hoping with some weight restoration/ regain, that this gets better. I am all ears from people who might have gone through this. Thank.
No, it never goes away.
You have to change your mindset about food.
Food is only fuel. It is not love, comfort, or any other emotional thing.
It is OK to be hungry. In fact it is powerful form of self-control.
Embrace it.16 -
psychod787 wrote: »I am still really new to maintenance. I have been for a while experiencing hunger/ food preoccupation. I am actually by my charts in about a 80-120 cal surplus at this time, trying to restore some body weight. I am just wondering, does this ever go away? I lost 220lbs, so I know my BF set point is very high. I am just hoping with some weight restoration/ regain, that this gets better. I am all ears from people who might have gone through this. Thank.
No, it never goes away.
You have to change your mindset about food.
Food is only fuel. It is not love, comfort, or any other emotional thing.
It is OK to be hungry. In fact it is powerful form of self-control.
Embrace it.
Thanks for the response. I am in the phase of accepting it. I don't view food as comfort. It merely powers my body. If it happens to taste good at the same time, that's just a bonus. Maybe this is what our early ancestors felt like. I guess most of us in the first world have forgotten what hunger feels like. I am also experimenting with some eating window methods to help with hunger ques. It does not hit me until after I eat my first meal.2 -
No, it never goes away.
You have to change your mindset about food.
Food is only fuel. It is not love, comfort, or any other emotional thing.
It is OK to be hungry. In fact it is powerful form of self-control.
Embrace it.
Very well put, sir! The fact that you got a woo is why that button should be eliminated.
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psychod787 wrote: »I am still really new to maintenance. I have been for a while experiencing hunger/ food preoccupation. I am actually by my charts in about a 80-120 cal surplus at this time, trying to restore some body weight. I am just wondering, does this ever go away? I lost 220lbs, so I know my BF set point is very high. I am just hoping with some weight restoration/ regain, that this gets better. I am all ears from people who might have gone through this. Thank.
No, it never goes away.
You have to change your mindset about food.
Food is only fuel. It is not love, comfort, or any other emotional thing.
It is OK to be hungry. In fact it is powerful form of self-control.
Embrace it.
Agreed.
Except when the hunger makes you feel weak and dizzy... obviously.3 -
Thank you for your kind words.
I don't think some people understand the woo button.5 -
No, it never goes away.
You have to change your mindset about food.
Food is only fuel. It is not love, comfort, or any other emotional thing.
It is OK to be hungry. In fact it is powerful form of self-control.
Embrace it.
Very well put, sir! The fact that you got a woo is why that button should be eliminated.
I understand the woo; I didn't add one, but I get it. It's a little Zen like to embrace the hunger and think of food only as fuel. I want to still enjoy food, but just control portions and limit how often I have empty or mostly empty calories. I don't want to embrace hunger, I want to banish it. I eat a lot of protein and fruits/veggies and try not to feel hungry. Take this with a grain of salt, as I failed at maintenance before and have only been at it a short time this go around. But I am tracking this time and staying under my limit consistently. I give in to the sweet tooth and have some Reese's ice cream, but only in increments of 32g at 75 calories each. Sometimes only 32g total. But it isn't just fuel; ice cream is a medicine sometimes.5 -
I'm in maintenance too (lost over 100 pounds) and still hit the hungries at times. What has been helpful to me is to watch the carbs. I try to postpone breakfast most days because like you I'm fine until that first bite. If I make sure to get some lean protein at every meal and don't cut too low on the fat I seem to stay full longer. I'm not low carbing at all just being careful that they are balanced with other macros. Good luck and congrats on an awesome loss!7
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cheryldumais wrote: »I'm in maintenance too (lost over 100 pounds) and still hit the hungries at times. What has been helpful to me is to watch the carbs. I try to postpone breakfast most days because like you I'm fine until that first bite. If I make sure to get some lean protein at every meal and don't cut too low on the fat I seem to stay full longer. I'm not low carbing at all just being careful that they are balanced with other macros. Good luck and congrats on an awesome loss!
Thanks ma'am! I am giving it everything I have! I am currently working on a good macro split to help as well.1 -
kommodevaran wrote: »
I know I could always eat more than I do. I just choose not to, most of the time. Sometimes it's hard, because I want to. But I tell myself I don't need any more food now, I will get more later.
This describes me exactly. To the “does it ever get better” question, for me the answer is physically no but mentally yes. I definitely have hunger, sometimes more than others (but not to the dizzy pass out stage). And sometimes cravings, which is more cognitive desire than actual hunger. Both increase when my bf% drops below 18%. It’s really my attitude about wanting more to eat (and drink) that has made it more tolerable to have less than I want (which is more than needed to maintain). As you undoubtedly know all to well, eating habits count for a lot. You have done a fantastic job, OP. You really do possess the knowledge and attributes to master this next stage.4 -
CarvedTones wrote: »
No, it never goes away.
You have to change your mindset about food.
Food is only fuel. It is not love, comfort, or any other emotional thing.
It is OK to be hungry. In fact it is powerful form of self-control.
Embrace it.
Very well put, sir! The fact that you got a woo is why that button should be eliminated.
I understand the woo; I didn't add one, but I get it. It's a little Zen like to embrace the hunger and think of food only as fuel. I want to still enjoy food, but just control portions and limit how often I have empty or mostly empty calories. I don't want to embrace hunger, I want to banish it. I eat a lot of protein and fruits/veggies and try not to feel hungry. Take this with a grain of salt, as I failed at maintenance before and have only been at it a short time this go around. But I am tracking this time and staying under my limit consistently. I give in to the sweet tooth and have some Reese's ice cream, but only in increments of 32g at 75 calories each. Sometimes only 32g total. But it isn't just fuel; ice cream is a medicine sometimes.
I agree with you, for the most part. I do not know what yall are talking about that you have to be hungry. When I am hungry I eat. I may eat a big bowl of veggies and some protein, but I would not say that I suffer. I do limit how much I eat at work so that I can have a nice dinner and my after dinner snacks. I am not big on suffering. It does not sound like a recipe for longevity with dieting to me. As I always so, to each their own,3 -
I love to eat. You have done great. I don't have a lot of trouble, but I'm weird I heard because I can eat small amounts of things and feel satisfied, not hungrier. Some things that help, eat soup/broth before meals. If you're hungry, eat something small and high fat, like a few nuts (and log them) or a tablespoon of ice cream. I drink tea or coffee all day. I don't snack. I eat breakfast, lunch, and dinner plus one planned snack at 9. I used to do a 1/4 cup of ice cream them, with nuts and some yogurt on top (which I love). I almost only eat added sugar in ice cream and coffee.0
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I guess that's the other thing. I really do LOVE to eat. I only eat food I really love with lots of flavor. I find that really satisfying. If I eat blah food I get hungry and want something more. I think I'm looking for satisfaction. But you lost way way more weight than I did.1
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thanks for the read
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