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1950 and still hungry!
10-20-2014, 09:46 PM
Post: #1
1950 and still hungry!
Ok so, this is my first post here and I am a bit nervous! I have been eating more for about 6 weeks and am almost at the end of Stage 1 in NROL4W. I have been spying on these posts and discussions for some time, they are great and so helpful.

6 weeks in I have started to see some good results, my clothes feel looser, the scales have gone down a touch and my body is definitely starting to change shape. I am lifting 3 times a week but otherwise work a full time desk job (my husband is at home with the kids). I spend the weekends outside with the kids (1 yo and 3 yo) so I get a couple of hours outside walking round on those days if the weather is good.

At the moment, my struggle is that no matter what I eat it's not enough. I am HUNGRY all the time? Has anyone experienced this? Is it my metabolism firing up? I don't want to undo all my hard work but I am struggling on 1950 a day!

If my babies don't sleep well (and I also don't as a consequence). I am ravenous and truly struggle to stay within 1950 calories. Thoughts? Can I have my calories wrong? I calculated them on the Scooby Workshop calculator linked in this group.

Any ideas/thoughts gratefully received - even thoughts on how to stay energised with very little sleep and staying out of the chocolate box!

The info I entered is this:
Female
34 yo
weight 79.6kg
BF% 43%
moderate 3-5 hours

I have kids (but am not running after them during work days, only on weekends). I lift 3 x 40 mins per week and try and get in 3 x 40 min cardio on other days (usually a brisk walk or moderate steady pace cycle).

Maybe I should eat at TDEE of 2420 for a week? If I look at my cals on MFP I have been averaging about 2100 but with some inconsistency (eg 1900 to 2500 depending on the day).
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10-21-2014, 06:53 AM (This post was last modified: 10-21-2014 06:54 AM by AnitraSoto.)
Post: #2
RE: 1950 and still hungry!
First of all welcome!! So glad you finally decided to join us and post!

Sounds like you are off to a great start and done all of your research... What kind of a dieting history do you come from and how have you gotten to eating at your current intake level? Give us just a few more details and we will be happy to try to help.

To answer some of your questions ... yes, that increased hunger is a good sign that your metabolism is firing up. Also, it is not surprising that you are still hungry on 1950 calories a day, as that is about a 20% cut, which is still a pretty steep cut. EM2WL generally recommends no more than a 15% cut, so you might want to bump your goal up a bit more and see if that helps.

Have you done a reset or did you just go to that cut? If you have not eaten at TDEE, then yes, that would probably be a good next move. Eating consistently at TDEE reminds the metabolism of what "normal" is, and is often a good idea. If you have not done a reset, then eating at TDEE for longer than a week would even be recommended.

Again, welcome! Let us know a little more about your dieting history, and we will be happy to try to help.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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10-21-2014, 04:29 PM
Post: #3
RE: 1950 and still hungry!
(10-21-2014 06:53 AM)AnitraSoto Wrote:  First of all welcome!! So glad you finally decided to join us and post!

Sounds like you are off to a great start and done all of your research... What kind of a dieting history do you come from and how have you gotten to eating at your current intake level? Give us just a few more details and we will be happy to try to help.

To answer some of your questions ... yes, that increased hunger is a good sign that your metabolism is firing up. Also, it is not surprising that you are still hungry on 1950 calories a day, as that is about a 20% cut, which is still a pretty steep cut. EM2WL generally recommends no more than a 15% cut, so you might want to bump your goal up a bit more and see if that helps.

Have you done a reset or did you just go to that cut? If you have not eaten at TDEE, then yes, that would probably be a good next move. Eating consistently at TDEE reminds the metabolism of what "normal" is, and is often a good idea. If you have not done a reset, then eating at TDEE for longer than a week would even be recommended.

Again, welcome! Let us know a little more about your dieting history, and we will be happy to try to help.

Thank you for your response!

In terms of dieting history, I was overweight as a teen and in to my twenties. In my early 20s weight watchers helped me lose 18kg which I kept off for 5 or 6 years... Until I got pregnant. At that point I decided to eat for king and country! After my first I lost most of the weight with low carb dieting and cardio. This second time round it is SO much harder. The ideal body weight calculator on fat2fit says I should be 63kg, I am 79.6. I have developed crepitus in my knees, which is a form of arthritis commonly developed in overweight women after pregnancy. My body fat percentage is 43% which makes me obese.

But I have decided, no more excuses, time to change my life and do it right. The weight training has been incredible for my knees and I am experiencing some relief already. I have lost about 3kg in 6 weeks.

I have 2 workouts left in stage 1 then a week break us recommended so I thought I would eat at TDEE for that week.

Do you think that sounds ok? Do my TDEE calories sound about right? I will try moving to a 10% cut when I move to stage 2.
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10-21-2014, 06:24 PM
Post: #4
RE: 1950 and still hungry!
OK, so I went to Scooby to check that my numbers were right and using the accurate calculator with BF % I came up with different numbes that are much higher??
Using my data - set out above I got a TDEE of 2610 and a 10% cut of 2349 - heaps more than what I have been having.

Did I do it right???? Sorry to be asking so many questions but I am really confused now.

I guess a TDEE of 2610 makes sense, I've been eating almost that the last few days (TOM and exhausted) and have not gained any weight?!)
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10-21-2014, 09:02 PM
Post: #5
RE: 1950 and still hungry!
The one thing you didn't give us is your height, in order to be able to double-check your numbers, but I am sure you probably entered things correctly. Did you use Moderate for activity level? (that is the one area people tend to underestimate, which then results in continued under-eating...)

So most recently were you eating a low calorie diet? What level were you eating at when you lost that 3kg (which, by the way is awesome!!)

If you are losing weight, then yes, you are obviously eating below your TDEE. The big question is *how much* below your TDEE? That is where the calculators and real life experiences come into play. What you will want to do at this point is to try to pick a daily goal and eat at that level consistently and monitor your weight. This consistency will help you to figure out your numbers. What you don't want to be doing is a lot of jumping around (calorie wise), because then it just becomes impossible to figure out what is working and what isn't... Keep those variables to a minimum. If you continue to lose, then you can up your calories a bit and monitor again. This process can be repeated until you figure out your true TDEE. (When you have surpassed your TDEE you will have slow gains over time that do not stabilize... If this happens, no biggie, just drop it back down by 100 or so. It can be a lot of trial and error)

Hope this helps a bit : )

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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10-21-2014, 09:21 PM
Post: #6
RE: 1950 and still hungry!
sorry! my height is 168cm

In relation to what I have been doing. For the first 3-4 weeks I was eating between 1950 and 2100 depending on how hungry I was. Over the last 2 weeks my appetite has gone through the roof and over the last 7 days have eaten 2244, 2305, 2569, 2189, 2579, 2787, 2295 which gives an average of 2435. I haven't lost any weight over this last week but haven't gained either.

I think that means that about 2000 is a good cut for weight loss, maybe I just need a break for a bit but 2610 seems a massive TDEE.

Any pointers about where to go from here would be awesome. Thanks so much for your time!
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10-22-2014, 05:30 AM
Post: #7
RE: 1950 and still hungry!
2610 may seem like a massive TDEE, but it really isn't... We get brainwashed into thinking that 1,000 or 1,200 calories is "normal", and the bottom line is that is just too low for most people. It will work for a while, but then the body will adapt and slow the metabolism to meet the intake.

Again, consistency is key in determining your true numbers. You averaged 2435 over the last week and had no gain and no loss. Personally, I would try to continue to eat at this level for another week or so and monitor your weight. If you continue to maintain at this level, I would bump it up by another 100 and continue to monitor. What you are trying to do at this point is find your true TDEE. This will enable you to cut at the highest level possible.

If your TDEE is truly 2610, then that 2,000 figure you are wanting to go to is a very steep deficit (about 25%). I would take the time to determine your true TDEE now, and then go to a smaller 15% cut. This will keep your metabolism chugging along and allow you to eat more (and who doesn't want that? :-) Listen to your body and your hunger cues - your post title says it all "1950 and still hungry". If your TDEE is closer to 2600, then that may explain the hunger...

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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10-22-2014, 06:00 AM
Post: #8
RE: 1950 and still hungry!
Thank you thank you thank you, I'll give it a go and let you know what happens!
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10-22-2014, 06:52 AM
Post: #9
RE: 1950 and still hungry!
Keep us informed, and feel free to start a journal in the Personal Journals section of these forums to track your progress and interact with others going through the same thing.. Stop back in if you have any more questions :-)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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10-23-2014, 04:29 AM
Post: #10
RE: 1950 and still hungry!
Definitely try to find out your TDEE - you'd be amazed at how much higher it is than you think. I'm in the midst of figuring mine out right now and I keep having to add calories every two weeks (and I'm older and smaller than you are and eating 2300 calories right now). This is the best journey you will have with food - and once you figure your true TDEE then the 15% won't actually feel that big and it will allow you to lose weight/fat but also keep more of your muscle.

I know you said you don't want to do heavy lifting, but you might want to consider doing bodyweight exercises to start off - it'll prep your body very well for lifting and you'll get a lot out of it as a 'newbie'. Nerdfitness has some great bodyweight exercises that kicked my tush when I started using them!
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