eating very healthy, exercising regularly, gaining weight, always hungry
sarhrgn
Posts: 11 Member
Hello
Three years ago I lost 25 lbs when I started rock climbing and dieting. I have to admit that I restricted heavily and lost the weight very quickly. Probably by getting a net calorie intake of around 600-800 and then I was on a 1200 cal diet for nearly a year, I started to go insane because I was hungry all the time. Two years ago I started to make sure that I was eating at least 1700 cals and day and when the feeling of being constantly hungry and thinking about food was still too much, I started seeing a specialist in disordered eating and stopped counting calories. But I am still hungry all the time and have gained all the weight back.
I even stopped rock climbing, mountain biking, hiking, and running, even though the activity brings me immense amount of joy. I walk a lot and do yoga, at least one or both everyday. I eat mostly whole foods (eggs and greens for breakfast, lean meat and salad for lunch, lots of veggies, berries (not much fruit), whole grains, no processed foods or sugars. I am not restrictive about my diet anymore, and love the abundant foods that I eat, but I am still tortured by feeling hungry all the time and that the amount of food that I eat wont be enough to satisfy me at all, or for very long. As a result, I am eating more than my body actually needs for energy, as evidenced by the amount of fat on my body (I am not fat, but I definitely have a muffin top).
It seems like if anyone else were to exercise and eat the way that I do they would instantly lose weight, but I have gained and am still hungry all the time!! I am familiar with Leptin, and would not be surprised if I was leptin resistant due to dieting, but maybe it's something else??
Does anyone have any experience or anyone they can direct me to that can help me?
Three years ago I lost 25 lbs when I started rock climbing and dieting. I have to admit that I restricted heavily and lost the weight very quickly. Probably by getting a net calorie intake of around 600-800 and then I was on a 1200 cal diet for nearly a year, I started to go insane because I was hungry all the time. Two years ago I started to make sure that I was eating at least 1700 cals and day and when the feeling of being constantly hungry and thinking about food was still too much, I started seeing a specialist in disordered eating and stopped counting calories. But I am still hungry all the time and have gained all the weight back.
I even stopped rock climbing, mountain biking, hiking, and running, even though the activity brings me immense amount of joy. I walk a lot and do yoga, at least one or both everyday. I eat mostly whole foods (eggs and greens for breakfast, lean meat and salad for lunch, lots of veggies, berries (not much fruit), whole grains, no processed foods or sugars. I am not restrictive about my diet anymore, and love the abundant foods that I eat, but I am still tortured by feeling hungry all the time and that the amount of food that I eat wont be enough to satisfy me at all, or for very long. As a result, I am eating more than my body actually needs for energy, as evidenced by the amount of fat on my body (I am not fat, but I definitely have a muffin top).
It seems like if anyone else were to exercise and eat the way that I do they would instantly lose weight, but I have gained and am still hungry all the time!! I am familiar with Leptin, and would not be surprised if I was leptin resistant due to dieting, but maybe it's something else??
Does anyone have any experience or anyone they can direct me to that can help me?
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Replies
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You have conflicting information in your post. You say you are not restricting food anymore and have greatly decreased exercise but that "anyone else" would lose weight eating and exercising like you. A few questions:
- Have you gone back to the specialist you previously saw for your ED or a registered dietitian for assistance?
- What is your height, current weight, goal weight, weight loss goal per week, and number of calories eaten per day?
- What is your exercise in an average day and week?
- Are you tracking what you eat? If so, how?
On a general note: people often report more satiety with increased protein and fat.16 -
Hello
Three years ago I lost 25 lbs when I started rock climbing and dieting. I have to admit that I restricted heavily and lost the weight very quickly. Probably by getting a net calorie intake of around 600-800 and then I was on a 1200 cal diet for nearly a year, I started to go insane because I was hungry all the time. Two years ago I started to make sure that I was eating at least 1700 cals and day and when the feeling of being constantly hungry and thinking about food was still too much, I started seeing a specialist in disordered eating and stopped counting calories. But I am still hungry all the time and have gained all the weight back.
I even stopped rock climbing, mountain biking, hiking, and running, even though the activity brings me immense amount of joy. I walk a lot and do yoga, at least one or both everyday. I eat mostly whole foods (eggs and greens for breakfast, lean meat and salad for lunch, lots of veggies, berries (not much fruit), whole grains, no processed foods or sugars. I am not restrictive about my diet anymore, and love the abundant foods that I eat, but I am still tortured by feeling hungry all the time and that the amount of food that I eat wont be enough to satisfy me at all, or for very long. As a result, I am eating more than my body actually needs for energy, as evidenced by the amount of fat on my body (I am not fat, but I definitely have a muffin top).
It seems like if anyone else were to exercise and eat the way that I do they would instantly lose weight, but I have gained and am still hungry all the time!! I am familiar with Leptin, and would not be surprised if I was leptin resistant due to dieting, but maybe it's something else??
Does anyone have any experience or anyone they can direct me to that can help me?
You've been eating this way for 2 years?1 -
Yes I see how that’s conflicting information. What I mean is, for anyone trying to lose weight that has poor lifestyle habits, switching to a lifestyle like mine where I am eating enough but of quality foods, not junk, and getting plenty of healthy exercise, they would likely find a happy weight for themselves. I am not restricting and I do not count calories anymore. My goal is to have a healthy relationship with my body but my body seems to want more than it needs. I am 5’2”, 135 lbs. my healthy weight is probably 125.2
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No I eat more now than I did two years ago. Probably more like 2000-2700 since I am always hungry.1
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Yes I see how that’s conflicting information. What I mean is, for anyone trying to lose weight that has poor lifestyle habits, switching to a lifestyle like mine where I am eating enough but of quality foods, not junk, and getting plenty of healthy exercise, they would likely find a happy weight for themselves. I am not restricting and I do not count calories anymore. My goal is to have a healthy relationship with my body but my body seems to want more than it needs. I am 5’2”, 135 lbs. my healthy weight is probably 125.
I think you're being too hard on yourself. I don't think it's necessarily true that most people would automatically find themselves at their healthy weight just because they're limiting themselves to whole foods and getting plenty of activity. It's something that we're *told* a lot, and that can sometimes lead to those of us who are just naturally more hungry to feel "broken" or like we're doing something wrong. But we're a species that evolved in the context of a not always reliable food supply and some of us do have completely natural urges to sometimes eat more than our bodies need.
Your body wanting more than it needs doesn't mean that anything is wrong with your or that you're somehow out of the ordinary. It's something that probably would have assured your survival during many periods of pre-human/human evolution, it's only inconvenient now that most of us live in a situation where we have an abundance of food.
Do you still have access to your ED specialist?10 -
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One thing to consider since you're eating mostly whole foods: are you getting enough fat? I find that I'm especially hungry when I try to eat a low fat diet.5
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Food calories count whether they are "healthy" foods or not. If you are eating too many calories for the amount you are burning you will gain weight whether you are eating too many carrots or too many donuts. The quality of your food will affect health but not weight unless you are burning more than you are eating. A dietician might be of some help to you in determining what you should eat and how much. I also agree that for some of us more protein seems to make us feel full longer so you might try to eat a higher rate of protein to carb.15
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Yes I am definitely getting enough of all the macro and micro nutrients.
I have gained 20lbs in 6months of just trusting my body and eating when hungry and also developed a binge eating habit (again, on healthy foods, not junk) that I felt was encouraged by my therapy which assumed the pendulum had swung and I needed to just be ok with it when really I was just reinforcing the binge habit. I have stopped binging and feel much better but still hungry.2 -
I get that you are no longer netting 600-800 calories anymore, but perhaps you are still in less drastic restrict/binge cycles that caused you to have the excess that led you to gain 20 pounds in the last 6 months?
Maybe you should go back to counting so you know that you are not exceeding your 1700 calories?
20 pounds in 6 months is an extra 389 calories per day, which would be real easy for me to do even on just healthy foods, especially nuts. That's less than 4 T peanut butter, which I can easily have in a smoothie, while pretending to myself that I am only having 2 T.9 -
No I eat more now than I did two years ago. Probably more like 2000-2700 since I am always hungry.
The women I know who can maintain on those kind of calories are doing a lot more than walking and some yoga. I know of zero women who can lose weight on those kind of calories outside of those training for a marathon or a triathlon or something...especially at the high end.14 -
cwolfman13 wrote: »No I eat more now than I did two years ago. Probably more like 2000-2700 since I am always hungry.
The women I know who can maintain on those kind of calories are doing a lot more than walking and some yoga. I know of zero women who can lose weight on those kind of calories outside of those training for a marathon or a triathlon or something...especially at the high end.
I agree. I'm active -- running 20ish MPW, spin class and barre each once a week, and weight lifting -- and at 5'4", 120ish, my TDEE is only 2150... I'd gain weight sharply if I ate 2700!
OP, I put your stats into the SailRabbit calculator, and it gave a TDEE with your activity as 1900 for a level of just walking and yoga. If you're eating 2000-2700, that's the reason for your gains. It's great that you want to eat intuitively, but the reality is that you will gain weight if you overeat. Perhaps meeting with a dietitian to look at what portion sizes are, and what macros promote satiety, will help.
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Are you getting enough water?3
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Yes I see how that’s conflicting information. What I mean is, for anyone trying to lose weight that has poor lifestyle habits, switching to a lifestyle like mine where I am eating enough but of quality foods, not junk, and getting plenty of healthy exercise, they would likely find a happy weight for themselves. I am not restricting and I do not count calories anymore. My goal is to have a healthy relationship with my body but my body seems to want more than it needs. I am 5’2”, 135 lbs. my healthy weight is probably 125.
Weight loss is all about the calories ... not the quality of food.No I eat more now than I did two years ago. Probably more like 2000-2700 since I am always hungry.
Yeah ... I gain on 2200 calories and I'm 5'6".I even stopped rock climbing, mountain biking, hiking, and running, even though the activity brings me immense amount of joy. I walk a lot and do yoga, at least one or both everyday.
Walking and yoga don't burn very many calories.
Start rock climbing, mountain biking, hiking and running again! Track your calorie burn. Make sure you choose a low/slow/light exercise choice or you could be overestimating your calories. Eat your calorie limit (mine is about 1450 right now) + 50-75% of your exercise calories back.
Go on a long bicycle ride, and you'll be able to eat a pizza!
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Yes I see how that’s conflicting information. What I mean is, for anyone trying to lose weight that has poor lifestyle habits, switching to a lifestyle like mine where I am eating enough but of quality foods, not junk, and getting plenty of healthy exercise, they would likely find a happy weight for themselves. I am not restricting and I do not count calories anymore. My goal is to have a healthy relationship with my body but my body seems to want more than it needs. I am 5’2”, 135 lbs. my healthy weight is probably 125.
Why do you seem to think that eating 'quality foods' should prevent you gaining weight?
Eating 'quality foods' may be good for your health generally (as long as there are enough healthy fats in there), but a calorie is a calorie, no matter where you get it from. You'll gain just as much weight on 2500 calories of lean meats and veg as you will on 2500 calories of pizza.
Also, appetite is not as much of a physical phenomenon as people tend to assume. My appetite has nothing to do with how many calories I'm burning or how 'healthily' I'm eating; but everything to do with how bored I am and what time of the month it is. You may want to reconsider your assumptions about how your appetite works, and do some experimenting to find out what causes you, specifically, to feel satiated.14 -
I feel like everyone is missing the point here and that I may not have expressed my concern. As a I am obviously recovering from an eating disorder, I can not count calories. But the main point I’m trying to make is that IF I exercise regularly (in which case I am definitely burning 2500 a day) then I eat insatiably. I am always hungry. And given that I’d like to lose a little weight, I feel stuck because my body doesnt seem to want to let that happen at all.9
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I feel like you are missing my point here, that appetite is not as simple as you think it is. It may actually have nothing to do with your body.
Also, the 'main point you are trying to make' has not been at all clear from your posts. Now that you have clarified that what is concerning you is that exercise seems to be making you hungry, rather than a load of irrelevant stuff about what foods you're eating and whether other people would lose weight eating similar things, you will probably get more helpful responses.13 -
janejellyroll wrote: »One thing to consider since you're eating mostly whole foods: are you getting enough fat? I find that I'm especially hungry when I try to eat a low fat diet.
I would second this. Also, as @ceiswyn was saying, hunger is often psychological. I often feel hungry when I'm bored or stressed, even if I've eaten exactly the same as I always do, and no amount of food will fix it because it isn't about food.
If you are getting enough protein, fat, and fiber and are constantly hungry and not losing weight, either it isn't real hunger and you need to explore what is going on in your head, or you might have a health issue that needs checking into.10 -
I feel like everyone is missing the point here and that I may not have expressed my concern. As a I am obviously recovering from an eating disorder, I can not count calories. But the main point I’m trying to make is that IF I exercise regularly (in which case I am definitely burning 2500 a day) then I eat insatiably. I am always hungry. And given that I’d like to lose a little weight, I feel stuck because my body doesnt seem to want to let that happen at all.
Probably the best people to discuss this with then is your treatment team.18 -
kshama2001 wrote: »I feel like everyone is missing the point here and that I may not have expressed my concern. As a I am obviously recovering from an eating disorder, I can not count calories. But the main point I’m trying to make is that IF I exercise regularly (in which case I am definitely burning 2500 a day) then I eat insatiably. I am always hungry. And given that I’d like to lose a little weight, I feel stuck because my body doesnt seem to want to let that happen at all.
Probably the best people to discuss this with then is your treatment team.
I agree. This was a total waste of time.
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kshama2001 wrote: »I feel like everyone is missing the point here and that I may not have expressed my concern. As a I am obviously recovering from an eating disorder, I can not count calories. But the main point I’m trying to make is that IF I exercise regularly (in which case I am definitely burning 2500 a day) then I eat insatiably. I am always hungry. And given that I’d like to lose a little weight, I feel stuck because my body doesnt seem to want to let that happen at all.
Probably the best people to discuss this with then is your treatment team.
I agree. This was a total waste of time.
Well, you got what you paid for.13 -
kshama2001 wrote: »I feel like everyone is missing the point here and that I may not have expressed my concern. As a I am obviously recovering from an eating disorder, I can not count calories. But the main point I’m trying to make is that IF I exercise regularly (in which case I am definitely burning 2500 a day) then I eat insatiably. I am always hungry. And given that I’d like to lose a little weight, I feel stuck because my body doesnt seem to want to let that happen at all.
Probably the best people to discuss this with then is your treatment team.
I agree. This was a total waste of time.
I'm sorry that people tried to give you answers that were true, accurate and helpful, rather than psychically divining the ones you wanted. I'd discuss the 'I don't listen to dietary/appetite advice that I don't like' issue with your treatment team too, if I were you.15 -
I feel like everyone is missing the point here and that I may not have expressed my concern. As a I am obviously recovering from an eating disorder, I can not count calories. But the main point I’m trying to make is that IF I exercise regularly (in which case I am definitely burning 2500 a day) then I eat insatiably. I am always hungry. And given that I’d like to lose a little weight, I feel stuck because my body doesnt seem to want to let that happen at all.
Unfortunately for your purposes, this is a forum for a calorie counting website, so most of the advice you get is going to be from people who were successful because they counted calories (there are some other types of people here, but they're in the minority). If you can't count calories due to your ED, then it would probably be best to discuss your weight management concerns with your treatment team.9 -
kshama2001 wrote: »I feel like everyone is missing the point here and that I may not have expressed my concern. As a I am obviously recovering from an eating disorder, I can not count calories. But the main point I’m trying to make is that IF I exercise regularly (in which case I am definitely burning 2500 a day) then I eat insatiably. I am always hungry. And given that I’d like to lose a little weight, I feel stuck because my body doesnt seem to want to let that happen at all.
Probably the best people to discuss this with then is your treatment team.
I agree. This was a total waste of time.
Just because you don’t like the answers doesn’t make them wrong.
Talk to your treatment team.7 -
Are you getting enough water?
That would be my first question since I learned here on MFP a few years back, that dehydration can disguise itself as hunger. That's not a quote, but it worked for me and I started drinking my water for the day. Also, what makes me feel those hunger pains depends on "what" foods I'm eating. I don't know what it is in pizza for example, but the day after I eat that I wake up starving (or so I feel like I am, lol). Sugars do the same thing. Maybe too much bread, flours, pastas.3 -
janejellyroll wrote: »One thing to consider since you're eating mostly whole foods: are you getting enough fat? I find that I'm especially hungry when I try to eat a low fat diet.
I would second this. Also, as @ceiswyn was saying, hunger is often psychological. I often feel hungry when I'm bored or stressed, even if I've eaten exactly the same as I always do, and no amount of food will fix it because it isn't about food.
If you are getting enough protein, fat, and fiber and are constantly hungry and not losing weight, either it isn't real hunger and you need to explore what is going on in your head, or you might have a health issue that needs checking into.
I think this has probably helped me too, adding good oils like Olive and coconut for just two. I don't have any hunger pains between meals any more at all.0 -
I would look into set point theory if I were you. It sounds to me like this is more of a body peace/body acceptance issue than a 'how do i lose weight' issue. Good luck friend! We're all in this together.20
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Set point theory's been debunked: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/
http://www.weightymatters.ca/2010/12/set-point-theory-is-stupid.html
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Sar,
I have had the exact same experiences as you. I do believe it’s possible to disrupt your hunger/satiety signals (possibly permanently) due to ED behaviors. Something I struggle with is knowing what a normal portion is because of all the years of binging. When I eat a normal portion size, I do not feel “full” and a fear creeps in that I am restricting. EDs affect our mental, physical, an emotional relationship with food. We constantly try to make sense out of it, but it doesn’t work. Something that has helped me is to learn how to distinguish my body being hungry from the urge to eat (like a craving). I exercise a lot (2 hours, 6 days a week); this causes me to want to eat above my maintenance calories. I dislike counting calories because it puts me in a restrictive mindset and I start to believe I’m not getting enough food, regardless of the calorie counts. But if a don’t count, I will easily consume 2700-3000 per day, which is well over my TDEE. The bottom line is it takes time to develop habits that promote weight maintenance (or healthy weight loss). We don’t know how to judge normal intake from binging sometimes. And it takes a daily effort to heal from ED behaviors and the screwy mindset. Be patient with yourself and feel free to add me as a friend if you need support from someone who understands your struggle.
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