Consistently Overeating and Missing Target Caloric Goals
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SarenaDunn
Posts: 2 Member
It seems simple and every morning I tell myself I am going to hit my calorie goal.
But now it's almost 9 pm and I am 500 calories surplus, again.
I feel like I am doing something wrong. Why is it so difficult to reach that number? (1500 kcal).
It is not low for someone of my height and activity level.
Mentally I feel very deprived if I only eat 1500 calories. It's definitely a mental hurdle.
Does anyone have any advice on overcoming that part of my brain that wants to keep eating and eating.
I could eat non-stop all day if I let myself.
I don't really feel satisfied after a meal unless my stomach is so full it hurts.
I know that is not right.
I don't want to admit I have a problem that I can't solve myself, but I really can not stick to my goals.
Because of this, I simply maintain weight instead of losing it.
Please tell me I am not alone in these struggles. I would love to hear how someone was able to overcome the
problems I am describing.
But now it's almost 9 pm and I am 500 calories surplus, again.
I feel like I am doing something wrong. Why is it so difficult to reach that number? (1500 kcal).
It is not low for someone of my height and activity level.
Mentally I feel very deprived if I only eat 1500 calories. It's definitely a mental hurdle.
Does anyone have any advice on overcoming that part of my brain that wants to keep eating and eating.
I could eat non-stop all day if I let myself.
I don't really feel satisfied after a meal unless my stomach is so full it hurts.
I know that is not right.
I don't want to admit I have a problem that I can't solve myself, but I really can not stick to my goals.
Because of this, I simply maintain weight instead of losing it.
Please tell me I am not alone in these struggles. I would love to hear how someone was able to overcome the
problems I am describing.
14
Replies
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What type of foods are you eating? Sometimes the macro breakdown of the foods can affect satiety. Some people feel fuller if they have more protein. Others if they have more fats or carbs. There is not a one size fits all solution, but playing around with them can help you figure out which is most filling for you personally.15
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I went through this! It took me a few months to get into the swing of things (and not be so hungry) because I was ultimately teaching myself to eat less calories. I just kept going forward, learning what filled me up, browsed forums, learned that it’s a slow process and kept determined. I started with a lower weight loss per week aim to ease me into it. I kept determined Because I didn’t want to wake up a year from then saying I am going to lose weight, still at the same weight and saying the same thing and on it goes (if that makes sense). 3 years later I’m still here, I don’t log as consistently anymore but I still browse and learn. You honestly can do it. Try a smaller weight loss aim for a few weeks and go slowly. If you feel u have an eating disorder (binging) please seek help from yr dr!8
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Agree with mike, I feel fuller eating things like steak, if I have bacon or steak for breakfast I feel so much better throughout the day.
I also look how I’m spending my calories, I could have a whole bowl of broccoli for the same amount of calories as a tablespoon of mayo, I know which one is healthier and will keep me fuller longer with lower calories. You just have to really look at your choices and try and get the most out of your calories.
Also plan ahead, I failed at MFP a few times, now I pre log all my food a week before so I don’t get caught out.
Having a big glass of water before every meal or when you feel hungry.
I find I get hungrier at night, I’m use to a big meal before bed so I save most calories for my dinner and have a hot chocolate before bed to top me up. Find where your falling and try and save your calories for that time so you can eat a larger meal without going over and bulk out meals with as much veges as possible.
I hope this all helps, this has worked for me but everyone’s different. I have issues where I gorge myself silly and I seem to finally have it semi under control so I totally understand the wanting to eat until you pop and then going over the calories.
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Mrsindepenant1 wrote: »Agree with mike, I feel fuller eating things like steak,
Having a big glass of water before every meal or when you feel hungry.
I find I get hungrier at night, I’m use to a big meal before bed so I save most calories for my dinner and have a hot chocolate before bed to top me up. Find where your falling and try and save your calories for that time so you can eat a larger meal without going over and bulk out meals with as much veges as possible.
I hope this all helps, this has worked for me but everyone’s different. I have issues where I gorge myself silly and I seem to finally have it semi under control so I totally understand the wanting to eat until you pop and then going over the calories.
Exactly this, I save my calories mostly for nights.3 -
Have you tried splitting your meals into 5-6 smaller ones, rather than the traditional 3 square meals a day.2
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I understand this 100%.
Drink water between meals to keep you fuller and when you've finished your last meal, brush your teeth.
Brushing my teeth signals to my brain it's almost time for bed, as it's a bedtime routine. Plus I hate the aftertaste of mint if I eat.6 -
One approach that might work for you since you’ve identified that it’s a mental hurdle is reduce your calories slowly rather than suddenly cutting down to your 1500 goal. This might give you time for both your body and brain/mindset to adjust.
Let’s take the implied 2000 maintenance calories from your post. (Your 1500 plus the 500 surplus from today and the bit saying you maintain rather than lose - the actual numbers may be different but you can see where I’m going with it).
Start by sticking firmly to the 2000, then once that’s comfortable (at least a week), chop another 50 cals off, get comfortable at that level, rinse and repeat until you arrive at the 1500.
I know that sounds like it’ll just take you forever but there’s a couple of advantages along the way- as soon as you’ve dropped below the 2000 you’re in a deficit, tiny, but it’s there - by doing it this way hopefully you’ll give your mental process time to settle into a different place.
It’s worth a shot!
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Or exercise more to reward yourself with more calories even squeezing in an extra walk helps small snack 🤪5
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Would you be able to stay within your calories 5 days a week, then up it to 2000 over the weekends? That might help you towards training yourself and losing a little bit, which might give you more motivation. I've been going above my allotment lately too, have tried many of the suggestions here and haven't been successful yet. I do chew a lot of gum. It comes down to just not eating anymore after a certain point. I eat healthy, up my protein, drink lots of water, brush my teeth. Nope, if I want something, I want something. Good luck with finding the answer for you!!!5
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If you have mfp set to 2lbs move it to 1 lb if 1 lb move it to 0.5 lb.
I don't know what you are consuming but i would focus o calories in beverages and very calorie dense foods. I love things like oils and butter and nuts but they are very high calorie for the volume. I know i can eat a huge bowl of spinach salad or an entire head of celery for the calories in a handful of nuts.
Perhaps some judicious increases in the less calorie dense foods and decrease in the more calorie dense foods8 -
Put simply, 1500 is not working for you. In the end, if you're think about food all day, feeling unsatisfied after meals, and missing your target by 500 calories per day, no matter what other things you do or don't do, you need more food. The sooner you adjust that target upward to a number you can live with, the better. You can always adjust it downward once you really get into the swing of things and decide you're ready for a bigger challenge. A calorie target is not a forever target; it's just a target for this week or month. You are not married to it. It's more like a Tinder date. You can throw it out of your house a day after deciding it was a poor match, and pick up a new one.
I suggest you bump that up 100 calories immediately and see how that goes. If it doesn't solve the problem, add another hundred in a week. And so on. Meanwhile, really try hard to hit and not exceed the number, so you get a true picture of how the different numbers work for you.
You're definitely not alone. I started at 1600 and eventually got to 1850, in increments of 50. I think I am finally ready to start clawing my way back down to 1750 but it took a while. It's been a long (and informative) process to pinpoint that caloric level where it's like "I am now at the highest deficit I can maintain without dreaming about beef brisket and corn muffins and cole slaw and feeling little queasy hunger pangs even right after I finished a meal". Those feels are the feelings of never being satisfied - because you're not getting enough food! So ... more food.
Right now you are in a circle of despair, and what has to happen is that you get into a virtuous circle. The circle of despair comes from accumulated failure. You miss your goal by 500, so you feel like you aren't succeeding, so the next day it's like "why bother; I'm hungry!" and ... another miss and you question whether you're capable of doing it at all. A virtuous circle is one in which every day you're achieving your goal, so you feel powerful and in control, and you know "you've got this". The circles of despair and virtue are psychological constructs, of course - winners win because they feel like winners; losers lose because it becomes ingrained that they fail - and therefore perfect for dieters, which is mostly psychological. You need to get yourself out of the spiral of despair and into a virtuous circle a.s.a.p and that is done by increasing calories until you get to a point where most days are a success.13 -
What have you estimated maintenance cals at and how have you done that? As others have said, 1500 might be too low.
Beyond that, how do you happen to eat more than your 1500 daily? Are you not tracking as you eat? Are you using up dinner cals before dinner intentionally? Are you feeling a huge desire that you aren't able to resist to eat more after dinner? Understanding how this happens would help us suggest ways to avoid it (especially once we know how extreme a deficit it is).
Often just saying "oh, I won't overeat today" is setting yourself up for failure. What many of us need, at least at first, is a plan -- today I'm going to eat these things at these times which will be roughly 1500.4 -
Cutting the sugar / high carb foods has been a game changer for me. Looking at labels beyond the calories has made a huge difference to stop wanting to eat all day long. I look at the carbs, I can't believe how high the carbs were in some of the foods I was eating and they were super low cal. I had ketchup for the first time in 6 weeks and it tasted like candy. It was a tough road to get to this point, but I feel way more full every day. We've all been there! I'm sure you will find the right mix of foods that will keep you feeling full. Being a taste tester is kind of fun when you try new recipes.1
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I was addicted to a morning muffin every day, had to feel that fullness that comes from the muffin. but then i discovered that eating 2 boiled eggs instead kept me as full, and so if you find something like that that works, and stick with it for the most part, you might be amazed. Try different foods to see if they will do the trick for what you want.3
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I agree with other users that you may want to reduce your defecit and play around with your macros.
I can overeat massively if I eat a lot of carbs and sugary foods consistently as they just are not satiating for me. Eating more protein and fat was what kept me going through my defecit days - and I still focus on those two macros in maintenance. Good luck, hope you figure it out soon.6 -
I find I tend to eat more in the evening then during the day at work I bring my food with me, I have no opportunities to snack, I eat at my designated times and I only eat what I bring with me it is structured. Which does give me quite a bit of wiggle room in the evenings to have snacks. Also in the evenings I have more down time (no Structure), maybe do something to stay busy. Do not know what your routine is but maybe take a look at that also. I also sometimes think I've only had X amount to eat I can still eat Z amount even though I am not "hungry". That is when I usually go over and eat A-Z. Gotta find a little humor. I do find when I go to the gym after work I do not eat near as much when I get home compared to when I go straight home. Also what has already been said look at the quality of food vs nutritional value.2
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SarenaDunn wrote: »It seems simple and every morning I tell myself I am going to hit my calorie goal.
But now it's almost 9 pm and I am 500 calories surplus, again.
I feel like I am doing something wrong. Why is it so difficult to reach that number? (1500 kcal).
It is not low for someone of my height and activity level.
Mentally I feel very deprived if I only eat 1500 calories. It's definitely a mental hurdle.
Does anyone have any advice on overcoming that part of my brain that wants to keep eating and eating.
I could eat non-stop all day if I let myself.
I don't really feel satisfied after a meal unless my stomach is so full it hurts.
I know that is not right.
I don't want to admit I have a problem that I can't solve myself, but I really can not stick to my goals.
Because of this, I simply maintain weight instead of losing it.
Please tell me I am not alone in these struggles. I would love to hear how someone was able to overcome the
problems I am describing.
How much weight do you have to lose, and how many lbs per week are you trying to lose?
How long have you been trying to hit that 1500 calorie goal, and do you go over every day? If not, how often would you say?
Do you exercise, and does that 1500 goal include some of your exercise calories?
Are you paying any attention to your macros?2 -
RoseyandReady wrote: »Cutting the sugar / high carb foods has been a game changer for me. Looking at labels beyond the calories has made a huge difference to stop wanting to eat all day long. I look at the carbs, I can't believe how high the carbs were in some of the foods I was eating and they were super low cal. I had ketchup for the first time in 6 weeks and it tasted like candy. It was a tough road to get to this point, but I feel way more full every day. We've all been there! I'm sure you will find the right mix of foods that will keep you feeling full. Being a taste tester is kind of fun when you try new recipes.
Something super low cal can't have that many carbs. There are 4 calories per gram of carb, after all. I dislike ketchup so have no particular interest in defending it, but one TBSP of ketchup (depending on brand) that is 16 cal is going to have about 4 g of carbs. If you think 4 grams of carbs is especially high, well, dunno.
Anyway, carbs don't affect fat loss/gain, calories do.
Maybe OP is overeating because she's having trouble controlling sugar or other carbs, but she hasn't said anything to support that yet, and this automatic "carbs must be the problem" is odd.
IF the problem turns out to be that OP is eating a reasonable calorie deficit yet struggling with hunger (there are lots of other reasons to exceed the calorie deficit besides hunger), I would certainly look at whether she were getting enough protein and fiber, first, and also when she happens to be feeling hungry.3 -
I have a theory and it seems to help the people I help - often times your body will maintenance its hunger level until it get what it needs - make sure
1. Macros are tight
2. you are getting a well balanced diet
3. Getting enough sleep - if you body doesn't have energy it will gather it from food sources1 -
In addition to the other questions above, I am also curious about protein and fiber. Please swap out one of the default nutrients tracked, such as sugar or sodium, to Fiber and change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings
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