How Does My Food Diary Look

laurenbastug
laurenbastug Posts: 307 Member
in Health and Weight Loss
Hey Everyone

I’ve been cutting since January. I know I’m due for a diet break soon but I was wondering if anyone could take a peak at my diary and give me their thoughts. I get that with dieting there is some level of hunger to be expected but I feel so ravenous sometimes. I have my calories set for 1lb loss per week. I don’t necessarily feel deprived but was wondering if I could be something better/different to help control the hunger.

I try to space out meals in tune with my body’s hunger but sometimes it doesn’t work out.

Other thing I was thinking was to adjust my rate of loss to free up some more calories.

I really wanna reach my goal but I fear the constant hunger will spark the desire to binge.

Thank you for any help!

Replies

  • ccsernica
    ccsernica Posts: 1,040 Member
    Are your goals and loss rate realistic for your current height and weight?
  • laurenbastug
    laurenbastug Posts: 307 Member
    ccsernica wrote: »
    Are your goals and loss rate realistic for your current height and weight?

    I think so. I’m 5’3 currently 125. I’d like to get down to 115.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited April 2018
    laurenbastug wrote: »
    ccsernica wrote: »
    Are your goals and loss rate realistic for your current height and weight?

    I think so. I’m 5’3 currently 125. I’d like to get down to 115.

    I have never seen any one hit calories and macros so perfectly. :smile:

    You need to cut your weight loss from 1 pound to .5/week. Right now you are quite lean for you height you should be losing slower and you have better chances of not losing muscle, changing this gives you another 250 to eat.

    If something in your macros are not providing you with satiety, change them a little, also play around with meal timing so you eat at your hungriest times of the day, etc.

    eta: implement a diet break/refeed if you have not done so already.

    https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
  • ccsernica
    ccsernica Posts: 1,040 Member
    edited April 2018
    Since you're already at a healthy weight, 1 lb/week may be too fast. At some point, hunger isn't mere appetite; it's your body trying to tell you something.

    Aside from that, it can take a certain amount of experimentation to find a combination of macros that leave you feeling sated longer. Ordinarily I'd suggest more protein and fat, but you're already going high on those.

    Are you exercising? If so, you may be in a larger deficit than you think, particularly if you do any cardio. You're better off eating back your exercise calories, or at least a portion of them.
  • HoneyBadger302
    HoneyBadger302 Posts: 2,070 Member
    Getting down to those last 10 or so, you're probably going to be a lot happier at a slower loss rate.

    I've got a bit more to lose than you (15 pounds instead of 10), but find a .2-.5 lb/wk loss is MUCH easier to maintain and keeps the hangries at bay a lot better. Adding a day of maintenance here and there also helps if I'm feeling especially hungry one day.
  • laurenbastug
    laurenbastug Posts: 307 Member
    @roxiedawn haha yea i can be a little neurotic :# but thanks for your suggestions - i think i’m going to adjust calories so i can afford a little more wiggle room. yes, i figured as i neared the finish line progress was going to be a little tougher. thanks again for your help :)
  • laurenbastug
    laurenbastug Posts: 307 Member
    ccsernica wrote: »
    Since you're already at a healthy weight, 1 lb/week may be too fast. At some point, hunger isn't mere appetite; it's your body trying to tell you something.

    Aside from that, it can take a certain amount of experimentation to find a combination of macros that leave you feeling sated longer. Ordinarily I'd suggest more protein and fat, but you're already going high on those.

    Are you exercising? If so, you may be in a larger deficit than you think, particularly if you do any cardio. You're better off eating back your exercise calories, or at least a portion of them.

    yeah, i’ve always had trouble recognizing and honoring true hunger but i’m hoping to get better with that. yeah i typically gravitate towards higher fat/protein. i am lifting four times a week and cardio 2/3 times. i assumed that since i have been averaging about 1 lb a week loss, these numbers were good based on my exercise.

    thanks so much for your input and i’ll definitely look at upping my cals a bit :)
  • laurenbastug
    laurenbastug Posts: 307 Member
    HoneyBadger155 wrote: »
    Getting down to those last 10 or so, you're probably going to be a lot happier at a slower loss rate.

    I've got a bit more to lose than you (15 pounds instead of 10), but find a .2-.5 lb/wk loss is MUCH easier to maintain and keeps the hangries at bay a lot better. Adding a day of maintenance here and there also helps if I'm feeling especially hungry one day.

    agreed - i think it’ll be much easier on me mentally. that definitely seems to be the consensus. i think i’m finally coming to terms with being on team slow and steady. thanks so much ! <3
  • kimny72
    kimny72 Posts: 16,011 Member
    OP, I noticed two things that jumped out at me:
    1. You are eating your largest meal (calorie wise) in the morning. Are you doing that because it's the prevailing wisdom, or are you doing that because you have a history of doing better when you eat most of your calories early? Because for some of us, eating light in the morning and saving cals for the PM works better. Maybe something to try.
    2. I know this is like heresy, but at least over the last few days, you eat very few starchy carbs, and some of us (myself included) find starchy carbs filling. If grains are tough for you to moderate, then feel free to ignore this suggestion, but I personally find a measured portion of oats, rice, potatoes, pasta, etc are well worth the calories because they fill me up. Others, not so much!

    Yes, I'm a unicorn who does better eating heavier in the PM and eating starchy carbs :lol:

    Also, how do you feel about coffee? I find a cup of coffee with a little milk is a pretty good appetite suppressant, depending on what time of day it is you are struggling with.

    Good luck!
  • laurenbastug
    laurenbastug Posts: 307 Member
    kimny72 wrote: »
    OP, I noticed two things that jumped out at me:
    1. You are eating your largest meal (calorie wise) in the morning. Are you doing that because it's the prevailing wisdom, or are you doing that because you have a history of doing better when you eat most of your calories early? Because for some of us, eating light in the morning and saving cals for the PM works better. Maybe something to try.
    2. I know this is like heresy, but at least over the last few days, you eat very few starchy carbs, and some of us (myself included) find starchy carbs filling. If grains are tough for you to moderate, then feel free to ignore this suggestion, but I personally find a measured portion of oats, rice, potatoes, pasta, etc are well worth the calories because they fill me up. Others, not so much!

    Yes, I'm a unicorn who does better eating heavier in the PM and eating starchy carbs :lol:

    Also, how do you feel about coffee? I find a cup of coffee with a little milk is a pretty good appetite suppressant, depending on what time of day it is you are struggling with.

    Good luck!

    thanks so much for your feedback! yes i do wake up ravenous and try waiting till at least 10am for breakfast, this helps me then push lunch out till 2 then i try to structure heavier carb intake pre and post work out. i like planning treats at night too so it’s another reason i try pushing off breakfast as late as i can. i don’t mind coffee but i usually do green tea to try and suppress hunger and it does help to a degree.

    haha maybe i’m a sub species of unicorns

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