Unable to diet

Lyndauk86 · April 2018

Ok, I will give the greens stuff a shot. Lol. I love exercise, but perhaps I am not bulking out my diet enough and its just killing me with the hunger.

Today, I have just woken up and eaten a bowl of porridge with raisins and honey, two boiled eggs, and half a pitta bread with a cup of coffee.

Lunch will be 100 grams of chicken with the other half of the pitta with tsp of humus,
then some yogurt 30 grams and pineapple, 40 grams, grapes, 40 grams

Dinner- 100 grams of chicken, half a tin of mixed beans (coop brand) about 140 grams, 100 gram of potato, half a bag of microwaveable veg from the coop about 140 grams. the same amount of humus and a little low fat cheese.I generally microwave all of the above for a few minutes, but perhaps I will just cook it normally, adding a little more fat to the day, and may make me feel a bit fuller.

dessert will be the same as lunch, yogurt with fruit.

Then before bed I intend to have some more porridge with raisins, might skip the honey.

I also have had a naked bar (mostly dates and cashew nuts), as a snack before breakfast, and I am trying to stick to two cups of coffee.

The above is about 1810 calories. I am not going to exercise today, as I did loads this week and need a rest day
and a break from endless hunger.

I ate so much last night it was incredible. I am slightly worried I am actually pregnant or have some sort of phantom baby coming (its impossible for me to be with child).

I am going to the shops to buy more beans, veg, and greens. I am not a fan of nuts. I will try grazing when I get hungry, on greens instead of pitta, naked bars, humus, chicken, etc, which have been my night snacks.

Lyndauk86 · April 2018

Oh and I have a little honey on the fruit and yoghurt...maybe I need to cut down a little. Just love honey, way better than sugar.

Sabine_Stroehm · April 2018

So if you logged that, what are the macro ratios?

Lyndauk86 · April 2018

Ok I will make my diary public and people can critique at leisure.

Lyndauk86 · April 2018

My macro ratios for today are 52 percent carb, 26 percent protein, 22 percent fat

Lyndauk86 · April 2018

if I increase my fat, what should I eat exactly?

GottaBurnEmAll · April 2018

You could increase your servings of the hummus or the cheese you're eating, add oil to your vegetables, have some avocado.

Be patient and hang in there. I generally find that playing around with macro balance/dietary choice helps most people when it comes to satiety.

lilltessiiie · April 2018

You could try to just eat the calories you need to maintain your current weight, but not more. Try to do that for 3-4 weeks, until you feel completely comfortable at that level. Then, try to lower your intake by 50 calories/day for 1-2 weeks. When you feel comfortable, lower your intake by 50 calories more. Remember, weight loss is a marathon, not a sprint

WinoGelato · April 2018

Lyndauk86 wrote: »

My fitness pal is set to 1810 calories on average, and I have tried not to eat back calories burnt from exercise, but failing. It should be 1860, but I have reduced it by 50 calories, and will try and reduce it again by fifty calories next week etc.

My fit bit says I burn about 1800 - 2100 calories a day, and I generally eat bang on whatever I have burnt, which is interesting.

Is this your total burn from FitBjt (1800-2100 cals?). If so, and you are eating what you’ve burned then you aren’t eating at a deficit. You’re eating at maintenance.

Are you logging all your foods, using a food scale for accuracy?

Reading further it sounds like you’ve seen some long term slow weight gain and then one week (where you were on your period, ate more, and changed other habits as well) where you saw a spike? That’s likely mostly water weight from all those other factors. You need to be patient, and work to find a combination of foods that enable you to stay in a calorie deficit (to lose 0.5 lbs/week you need a 250 cal deficit from your total burn so you should be aiming for around 1550 and then eat a little more on those active days.

Play around with different combinations of macros and foods, satiety is a very individualized thing. But accurate logging is key with not too much weight to lose.

Lyndauk86 · April 2018

I bought some seeds to add some 'fats' in there, and a whole bunch of vegetation and salad stuff. One hundred grams of salad is about 20 calories....???...that is insane. My grazing days have begun.

livingleanlivingclean · April 2018

You like eating at night.... Have you tried not eating first thing in the morning, and waiting until later in the day to eat your first meal? This way you can save calories to use when you "need" them.

I feel more hungry all day when I eat first thing, and if I ate your breakfast, I'd be wanting to eat my arm off in about 30 minutes. Id echo the suggestions to increase protein, and maybe fat, to help with satiety.

Lyndauk86 · April 2018

Thanks guys all good advice. I am munching on a bowl of salad, and I am going to try and have a bowl for lunch, dinner, and general snacking, see if it helps with feeling full and staying that way. Dieting definitely is a life long commitment. I think once I am comfortable with my food combinations and the hunger is more manageable, I will see about lowering my calories a little more. I don't mind a little hunger when dieting, its just when it effects your sleep too much its hell and maybe there is something going on with the macros as you guys have been saying.

I go by measurements as well as weight, so when I gained a couple of pounds and got to ten stone, my measurements went down, so I didn't sweat it too much. Since I gained a couple over one week, I have gained a few inches. It is true that it might just be a lot of water, I was originally 10 stone 4, and I basically decided there was no way I had gained 4 pounds of fat in one week. I might have gained 2 pounds of fat, and I have been ill a lot between February and March, so that probably hasn't helped.

I looked back on the weeks I had gained the weight between 9 half and ten, and I definitely over ate to the point of 3000 calories, it probably was fat, but just wasn't showing or something, very odd.

I am tracking and measuring everything as much as possible, and didn't stop after finishing the diet (though it is mind numbing and my colleagues give me a hard time over it because they don't think I need to lose weight, or they just want to eat a lot of chocolate cake and not care!).

Thanks again guys.

WinoGelato · April 2018

You keep referring to this as a diet and talk about dieting. I’m the same height as you, lost >30 lbs and have been maintaining the loss ever since - and never once considered myself to be on a diet.

Diets are temporary. Eating in a way that you enjoy, that provided good nutrition, fills you up, and enables you to eat at a calorie level appropriate for your goals - short, medium and long term - that’s a permanent change and a mindset that you should consider.

Maybe semantics but I think it’s an important distinction.

psychod787 · April 2018

livingleanlivingclean wrote: »

You like eating at night.... Have you tried not eating first thing in the morning, and waiting until later in the day to eat your first meal? This way you can save calories to use when you "need" them.

I feel more hungry all day when I eat first thing, and if I ate your breakfast, I'd be wanting to eat my arm off in about 30 minutes. Id echo the suggestions to increase protein, and maybe fat, to help with satiety.

Same here! Is that your photo?

JimmyLifeRevolutionizer · April 2018

Lyndauk86 wrote: »

Well this probably isn't too surprising, but after a week of doing nothing and eating a high carb high sugar diet, I gained some weight (about four pounds if that is possible). I was dieting up until six months ago, and have gained five pounds (on top of the four pounds) since then, probably due to life style changes, and some over eating (I went from teaching to a desk job). I have tried dieting again, but I have found that I can not eat less, I will stay up at night until I have eaten 1800-200 calories, it doesn't matter what I do at the moment. I used to be able to eat a lot less...what gives??

...eating more or less is not an issue if you wanna go for Diet..,BUT "SMART Eating, i think is more important that really give me a result to loose 3 kgs within 2 weeks...., well, people may think need to eat a rabbit food if wanna go for diet, actually note at all...., your Metabolic system is what you should pay attention.

I am now 40 years old but my Metabolic age equivalent to age 35 years old..., meaning my metabolic system still function just okay...., same thing if you focus on Metabolic age...,eat more or less will become eat Smart that you no need to reduce anything at all.

what i suggest is to do 4-4-12 with some Genome supplement and science exercise .., then you will see result within 60 days and surely weight loss will be side effect of better metabolic reboot.

nxd10 · April 2018

If you think of it as a diet, it makes it a lot harder. It sounds like you're eating things that make you hungry - lots of refined sugars. Eat more mindfully and figure out what makes you feel full and good after you eat it. Also, pay attention to how good things taste and eat things you like. I find if I really savor what I'm eating, I'm satisfied a lot faster and put less food in my mouth.

Plus double check your protein and fat. If they, together, aren't 60% of my diet, I can't lose no matter what.

Lyndauk86 · April 2018

Well I am on day one of upping my leafy green and vegetable intake, and I was actually able to go to sleep early (after a bowl of porridge with seeds, honey and rasins) and not eat about 50 calories that my body apparently burnt more than I ate. That is an impressive result considering how I have been struggling to cut out even fifty calories from my diet.

If this keeps going then sure, weight loss might be a variable option again.

During the day I was a lot less hungry between meals having the salad around the snack on.

I always hated salad...but I think I can see a reason to start really loving it if this trend keeps going and it prevents night hungers.

I am going to skip honey for a while, or just lessen it. Lower my sugars only a little, and see if that will also help. My sugar looked on the high side.

I think veg are a good option, low in calories and bulky, and fairly cheap. I am amazed I didn’t realise this before.

Don’t know if upping the veg will continue to help, but fingers crossed!

MelanieCN77 · April 2018

JeromeBarry1 wrote: »

Lyndauk86 wrote: »

If I eat less, my body keeps me awake at night until I have eaten more.

I eat less during the day so that I can eat more at night. It works ok that way.

I do this too, sort of naturally. I like to roll on into the early evening with 1,000 cals on the board still.

100_PROOF_ · April 2018

metinselman3 wrote: »

Now I’m not a nutritionist by any means but I have a lot of experience with dieting and exercise and myself have lost almost 70 pounds and have maintained it. Sugars and carbs make you feel hungrier as they are processed and not very filling in the first place.
1. Find out your caloric needs to maintain either using this app or a TDEE calculator, the amount of calories you ate before you lost weight varies vastly than now. Find out and try to not go over that.
2. I would suggest trying intermittent fasting as it gives you self control at what times you can eat and prevents over eating in a day.
3. Lay off the carbs that are heavily processed, stick to whole grain and fiberous foods.
4. Avoid snacks that are processed, if you do snack let it be a healthy snack like carrots celery or an apple but dont go overboard everything in moderation.
5. Remember a diet is a lifestyle not a one time fix. When you get older your metabolism is slower and you can’t eat the same.
6. Try to add in exercise to your lifestyle it will take your mind off food I personally jump rope a lot.
7. Lay off sugary drinks, try to drink only water and tea and sometimes coffee you drink a lot of calories than you think.
Just my two cents feel free to ask any questions

Nope. Please disregard this non-factual post

lisa0527 · April 2018

Sadly, our bodies fight to regain the lost weight, and some people have bodies that fight harder. I’m not sure how much total weight you’ve lost, but significant weight loss can result in sustained decreases in leptin levels, which means you’ll be hungrier than you were before dieting. Unfair, but a reality for many. And it’s not a hopeless situation. This article is a great review of what we know about weight maintenance. Hopefully there’s some pearls in it you can use.

http://www.mdpi.com/2072-6643/9/5/468/pdf#page15

Unable to diet

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