Ok, i'm just getting sooooo frustrated with the whole diet thing. I'm just so confused on how many to eat to lose weight and when i try and do the whole 5-6 mini meal thing i just never feel satisfied. I few years back i was underweight do to undereating and overexercising. Thats when I found out about free days on the body for life program and my binge history started. I then gained weight and wound up 10lbs heavier than a healthy weight for me. I got the binging under control and got my weight down to 120 (i'm 5'3) I would really like to lose 5 more lbs but it just won't budge. I know i just posted about a binge i have had and i know that this one binge i have had in the past 2 months is not what has inhibited me to drop the weight. I try and eat 1500cals a day but i get so darn hungry on this and it makes me feel uncomfortable. Today i bumped my cals to 1800 and i feel better and satisfied but i don't think this will allow me to lose weight. i workout to cathe 5-6days per week (3 being cardio and 3 being strength) however i'm thinking that mabe i need to do more cardio? Though sometimes i feel like exercise makes me hungrier no matter if its cardio or weights which causes me to eat more so sometimes i think i should workout less. I have searched hours on this forum and hours on the internet and each thing i read says something different (eat low carb, eat 1200cals, eat 1500cals, undereating, etc) i'm just so frustrated. Due to this little bit of extra fat, when i lift heavy i feel bulky which detours me from lifting heavy. sorry this is so long but i just feel like i'm beating my head against the wall.
calorie and diet vent
- Thread starter kariev
- Start date
Fit_mommy
Cathlete
Have you tried doing more circuits? Sounds like you always separate your cardio from your weight training. Why not try doing more work outs like Bootcamp, Drillmax and the like? You can also create your own cardio/weight circuit by inserting your own intense cardio spurts in between the weight lifting exercises of ANY dvd.
HTH!
HTH!
morningstar
Cathlete
Okay, kariev, time to give Tom Venuto a try- Burn the Fat, Feed the Muscle and/or The Body Fat Solution. I truly think he will help bring it all together for you in a way that is workable and makes sense, and then you can stop frantically searching the internet for knowledge that you really already have, but just need it packaged in a comprehensive, cohesive way. You won't get fake, quick weight loss solutions with him- and that's a damned good thing.
fit44
Cathlete
The only way I can successfully lower my calories is to fill up on green veggies.
Try lowering your calories and then have veggie slices for snacks. I cut mine up a week in advance and put them in little sandwich bags and snack on them all day really. I snack on broccoli,cucumber slices, celery and a .5TBSP natural peanut butter/almonds. I'll throw in cherry tomatoes tooIt really helps with the hunger pangs.
The only other thing that helps is to stay away from processed food. Processed food makes my appetite soar!!!
I do interval cardio 3x's a week, but to get super lean I add in a 30-40 minute steady state cardio (walking or elliptical) in the evening. That's what my body responds to. Everyone is different.
I would get the diet right first. That will make a bigger impact.
Try lowering your calories and then have veggie slices for snacks. I cut mine up a week in advance and put them in little sandwich bags and snack on them all day really. I snack on broccoli,cucumber slices, celery and a .5TBSP natural peanut butter/almonds. I'll throw in cherry tomatoes too
It really helps with the hunger pangs. The only other thing that helps is to stay away from processed food. Processed food makes my appetite soar!!!
I do interval cardio 3x's a week, but to get super lean I add in a 30-40 minute steady state cardio (walking or elliptical) in the evening. That's what my body responds to. Everyone is different.
I would get the diet right first. That will make a bigger impact.
You can still lose weight on 1800 cals/day. It all depends how much you burn. If you're getting to 2300 cals/day then you're burning 500 cals/day, which is good for a pound a week. But you're already thin, so losing weight isn't going to be easy. Take it slow. I've found that my weight loss stays lost if I lose slowly and take breaks. And by "breaks" I don't mean binges, I mean maintenance.
I recently increased my calories and slowed down my weight loss just for the reasons you mentioned - I was feeling hungry and crabby and pissed. Now I'm feeling better and able to sustain this for long enough to lose weight and keep it off.
I recently increased my calories and slowed down my weight loss just for the reasons you mentioned - I was feeling hungry and crabby and pissed. Now I'm feeling better and able to sustain this for long enough to lose weight and keep it off.
syzygy314
Cathlete
I know it's frustrating, believe me! I went for 2 years without being able to lose an ounce! I'm 5'4", 133 lbs. now (was over 150!) and when I got serious, I started doing Cathe workouts - 3 days cardio, 2 days circuit, eating between 1200 and 1300 cals. a day in only 3 meals a day at first (based on a TDEE calculation). I was dropping a pound a week, but was STARVING all the time! Due to good willpower, I just worked my way through the hunger. Then, I found out about clean eating on this forum! (Thanks girls!) I rechecked my TDEE from another source and, lo and behold, I was eating too LITTLE! I'm now eating clean 5 meals a day and getting between 1400-1650 cals a day, still with a goal to lose weight (I would like to see 125). I'm NEVER hungry now and I zig-zag my cals occasionally getting down to about 1250 cals and I'm still losing, albeit more slowly - on average 1/2 pound a week, but that's okay! I've switch my rotation to 3 days Couch to 5k and 3 days of S&H. I'll do this for a couple of rotations with a one week break, then I'll switch it up again!
Are you eating clean? Having enough good foods for your between-meal snacks? Perhaps your body has reached it's ideal weight and you should now just focus on reducing body fat and increasing muscle?
I know you said you feel bulky, but that could just be our shortness!
Another thing is to change up your routine every few weeks or so. I would definitely check out Tom Venuto and try circuit training like Morningstar and Cynthia said, but check what kind of calories you're eating. That could have a big impact on why you stay hungry! Or you could just still not be getting enough good calories at certain times of the day.
Hope this helps! I'm by no means an expert! I've only been doing this since about mid-February, but I'm happy with my results and the people here are so very helpful and supportive! So, don't give up! Keep trying different things! You'll find the program that your body will respond to! It took me 2 years!
Tricia
Are you eating clean? Having enough good foods for your between-meal snacks? Perhaps your body has reached it's ideal weight and you should now just focus on reducing body fat and increasing muscle?
I know you said you feel bulky, but that could just be our shortness!
Another thing is to change up your routine every few weeks or so. I would definitely check out Tom Venuto and try circuit training like Morningstar and Cynthia said, but check what kind of calories you're eating. That could have a big impact on why you stay hungry! Or you could just still not be getting enough good calories at certain times of the day.
Hope this helps! I'm by no means an expert! I've only been doing this since about mid-February, but I'm happy with my results and the people here are so very helpful and supportive! So, don't give up! Keep trying different things! You'll find the program that your body will respond to! It took me 2 years!
Tricia
You know whats funny is that I already have BFFM and The bod fat solution. I haven't sat down and read either one of them. I have lent the body fat solution book to a friend so i will have to ask for it back. BFFM is so long that i haven't taken the time to sit down and read it but i know i need to and now you have given me incentive to do so. What is the difference between the 2?
oh, by the way this is what i'm eating today or have already eaten since its almost dinner time here
meal 1: 1 whole egg, 1/2 cup egg whites, 2 kashi waffles (i make it into an egg sandwich)
meal 2: 1 container of fat free ***e yogurt (100cals), 1 Tbsp natural peanut butter
meal 3: large green salad with 4 oz grilled chicken, 1 Tbsp slivered almonds, vinegar, 1 medium apple
meal 4: same as meal 2
meal 5: same as meal 3 but i use a different protein (lean beef, pork, fish) and don't eat the apple i put in 1/2 hass avocado
meal 6: 1 cup fat free cottage cheese with 1/2 Tbsp natural peanut butter
I drink about a gallon of water through the day. My salads contain romaine lettuce, spinach, yellow peppers, onion, cucumber, celery, alfalfa sprouts, tomatoes, and brocholi
I like all the foods i eat and think that my fats and proteins look ok. What do you think
meal 1: 1 whole egg, 1/2 cup egg whites, 2 kashi waffles (i make it into an egg sandwich)
meal 2: 1 container of fat free ***e yogurt (100cals), 1 Tbsp natural peanut butter
meal 3: large green salad with 4 oz grilled chicken, 1 Tbsp slivered almonds, vinegar, 1 medium apple
meal 4: same as meal 2
meal 5: same as meal 3 but i use a different protein (lean beef, pork, fish) and don't eat the apple i put in 1/2 hass avocado
meal 6: 1 cup fat free cottage cheese with 1/2 Tbsp natural peanut butter
I drink about a gallon of water through the day. My salads contain romaine lettuce, spinach, yellow peppers, onion, cucumber, celery, alfalfa sprouts, tomatoes, and brocholi
I like all the foods i eat and think that my fats and proteins look ok. What do you think
Hi Kariev
Have you tracked your macronutrients ? For example, for your diet diary you posted above, do you know how many grams of protein, carb and fat you are eating?
In BFFM read ch 8. Tomorrow read ch. 1 & 6
Yes, i track on thedailyplate website. Comes out to roughly 1456cals, 140grams of carbs, 150grams of protein, 45 grams of fat and 28 grams of fiber. Though i don't enter in all the veggies as i only have like a couple of slices of things when i make my salads. I will read the recommended chapters. Are the other chapters a waste and these the most important?
Oh, Gosh, No! I was just thinking that you might want to start with those chapters given your question(s), and it is over 300pgs - which is a lot when you're looking for answers.
worseenemy
Cathlete
read this please!!
You must read this info. Talk about loosing body fat and gaining lean muscle...
http://bodytransformationinsider.com...to-the-inside/
I will do whatever I need to do, to loose 5more pounds as well, I just finish STS, and I feel like I gain some weight, I wonder if it is muscle, next week I'm going to try to get my BF % and I want to know how many calories I need, for my daily activity burn..
I was reading that for a sts kind of exercise I need 600 calories I found this very interesting maybe you all ready know but.
YOUR BODY WEIGHT X 10= RMR IN CALORIES
YOUR RMR X 20% = DAILY ACTIVITY BURN
YOUR RMR + DAILY ACTIVITY BURN + 600= ENERGY AMOUNT.
this is 3 different kind of diet you see what you need..
FAT SHREDDER 50% PROTEIN 30% CARB 20% FAT
ENERGY BOOSTER 40% PROTEIN 40% CARB AND 20% FAT
ENDURANCE MAXIMIZER 20% PROTEIN 60% CARB 20% FAT
You can only use this diet as much as you need,when you get your goal, you can stick with the second choice, this is more of a long-term eating plan.
I hope this can help...
Eunice
You must read this info. Talk about loosing body fat and gaining lean muscle...
http://bodytransformationinsider.com...to-the-inside/
I will do whatever I need to do, to loose 5more pounds as well, I just finish STS, and I feel like I gain some weight, I wonder if it is muscle, next week I'm going to try to get my BF % and I want to know how many calories I need, for my daily activity burn..
I was reading that for a sts kind of exercise I need 600 calories I found this very interesting maybe you all ready know but.
YOUR BODY WEIGHT X 10= RMR IN CALORIES
YOUR RMR X 20% = DAILY ACTIVITY BURN
YOUR RMR + DAILY ACTIVITY BURN + 600= ENERGY AMOUNT.
this is 3 different kind of diet you see what you need..
FAT SHREDDER 50% PROTEIN 30% CARB 20% FAT
ENERGY BOOSTER 40% PROTEIN 40% CARB AND 20% FAT
ENDURANCE MAXIMIZER 20% PROTEIN 60% CARB 20% FAT
You can only use this diet as much as you need,when you get your goal, you can stick with the second choice, this is more of a long-term eating plan.
I hope this can help...
Eunice
nancy324
Cathlete
I agree with fit44. I went food shopping with my DH yesterday in a store that had about 6 aisles of produce. I filled up my portion of our cart with produce and then just accompanied him down the other aisles while he filled up his portion of the cart with processed stuff I couldn't imagine putting into my body. I bought red seedless grapes, blueberries, cantaloupes, lettuces, cabbages, mushrooms, spinach. Oh, I did buy a few pounds of turkey sliced right off the bird, and a hunk of salmon and a bottle of Newman's light salad dressing too. Calories, shmalories. If you have the right genes, which it sounds like you do (aren't we lucky?), then you don't need to pay too much attention to calories. Just eat right, and forget it. It's not rocket science unless you're fighting genes that want you to weigh more than you should, IMHO.
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thanks to all the repsonses. For the past 2 days i have done the recommedations of BFFM as well as i have subscribed to his website www.burnthefatinnercircle.com I really cannot do the whole 5-6 mini meals. For the past couple days i have done this and i have been STARVING! I do sooooo much better with larger meals at a frequency of 3 or 4. I find that 1500cals broken into what basicaly amounts to snacks leaves me so unsatisfied but i do better when its don't in 3 500 cal meals or 4 350 cal meals. I guess this is just part of the learning process and i'm learning what works for me. I actually end up eating less when i drop my frequency and up my cals per meal. As long as my cals remain in a deficit and i eat cleanly, i will get these last few lbs off.