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so much food!!
06-15-2015, 09:16 AM
Post: #1
so much food!!
Sooooo I've been eating at TDEE (about 1875) for three weeks now and I'm struggling! I feel like it's so so much food and pretty much every day I'm eating and I'm not even hungry just to get my calories in! I want to do my reset right! Any suggestions?! Thanks!!!
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06-15-2015, 08:30 PM (This post was last modified: 06-15-2015 08:31 PM by AnitraSoto.)
Post: #2
RE: so much food!!
How quickly did you jump up to that 1875 number? Generally, the slower you take it, the easier it is, only because the body has time to adapt and adjust along the way. Remember, the body is all of the sudden having to digest more food and if you are paying attention to your macros (and weren't before..) your body is probably having to digest a lot more protein than it was previously.

As far as feeling stuffed and not hungry ... don't force the issue. If you are truly stuffed, that's fine. More than likely, one day you will be ravenous and eat over your calorie goal. Chances are, your hunger will increase with time as your metabolism speeds up and your digestive tract adjusts to the extra food and soon you will not feel like an overly-stuffed turkey on Thanksgiving. Until then, don't force it.

One thing you can work on is eating more calorie dense foods. Don't eat anything labelled "diet" or "low calorie". Stick to full fat dairy and if one day you are low on calories: nuts and nut butters will add up quickly. Try making yourself a trail mix of mixed nuts, some dried fruit and dark chocolate bits. Doesn't take much of that to add up fast! Avocado is another calorie dense food with lots of healthy fats...

Take your time and make it comfortable for you :-)

Anitra Soto
Team EM2WL
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-03-2015, 11:24 PM
Post: #3
RE: so much food!!
(06-15-2015 08:30 PM)AnitraSoto Wrote:  How quickly did you jump up to that 1875 number? Generally, the slower you take it, the easier it is, only because the body has time to adapt and adjust along the way. Remember, the body is all of the sudden having to digest more food and if you are paying attention to your macros (and weren't before..) your body is probably having to digest a lot more protein than it was previously.

As far as feeling stuffed and not hungry ... don't force the issue. If you are truly stuffed, that's fine. More than likely, one day you will be ravenous and eat over your calorie goal. Chances are, your hunger will increase with time as your metabolism speeds up and your digestive tract adjusts to the extra food and soon you will not feel like an overly-stuffed turkey on Thanksgiving. Until then, don't force it.

One thing you can work on is eating more calorie dense foods. Don't eat anything labelled "diet" or "low calorie". Stick to full fat dairy and if one day you are low on calories: nuts and nut butters will add up quickly. Try making yourself a trail mix of mixed nuts, some dried fruit and dark chocolate bits. Doesn't take much of that to add up fast! Avocado is another calorie dense food with lots of healthy fats...

Take your time and make it comfortable for you :-)

Thank you! This helped a lot! Eating more calorie dense foods was very helpful. And also what worked well for me was eating consistently throughout the day rather than trying to squeeze 1900 calories into three large meals and a few snacks.

I'm now onto my cut! I'm doing a 15% cut which puts me around 1600 cals. I do wonder how long I should cut? I know eventually I should get back up to TDEE but I'm not sure about timing! Thanks!
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07-04-2015, 10:44 AM
Post: #4
RE: so much food!!
Short answer: Your days at cut should be exactly zero until you've completely reset at your TDEE and your weight has stabilized. You are setting yourself for a lot of wheel spinning if you shortchange the process....
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07-04-2015, 02:06 PM
Post: #5
RE: so much food!!
Yes, you definitely want to make sure you actually got to your TDEE, tested it, and then stayed there until your weight stabilized. We generally recommend that when you reach your calculated TDEE that you test it out by pushing your intake even higher to see if you are able to eat more. Many people underestimate their activity level, and are, in fact, able to eat more than the calculators give them. You can increase your intake so that you are eating over your calculated TDEE and see if that results in a gain. If not, then you have not yet found your TDEE and should continue to push your intake higher until you start to see slow consistent gains that do not stabilize over time.

Definitely do not rush the reset process. Looks like you might have only been at TDEE for 8 weeks or so? If you start your cut before your metabolism has fully healed you will just find yourself back in reset mode again. Of course, a lot of what determines how long you will have to reset is how severe your dieting history was in the past. The longer and more restrictive the dieting history, the longer the reset...

Give us a little more background and tell us how your reset went and we will be happy to try and answer your question about cutting..

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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07-04-2015, 04:39 PM (This post was last modified: 07-04-2015 04:42 PM by emilyanne.)
Post: #6
RE: so much food!!
I definitely don't want to rush it! Ok, here's some background I'll try to keep it shortish. I've never really been a calorie counter up until maybe the last year or so? The first time I remember going on a "diet" was when I was in high school and all I did was cut out red meat and soda and was able to easily drop the ten or so extra pounds I was carrying. Of course in college I paid zero attention to what I was eating and ended up with 160lbs on my 5'1" frame and that's the highest I've been. After college I started eating better and was able to get down between 117 and 125. In the past few years my eating habits and exercise started slipping again and I ended up back at 150. I tried counting calories (via MFP which unfortunately allotted me a measly 1300 cals a day... less than my BMR!) and tried that for about 6 months and the scale did not BUDGE, as I'm sure you expected! So I did two six week rounds of VLCD with HCG from my chiropractor and was able to get down to 130 and of course stalled out after that. I was back on my 1300 cals just puttering at 130. My chiropractor said I should be eating MORE which I of course thought was ridiculous but it spawned some research on my part and I was able to find you guys! I did a reset for about 6 weeks at the TDEE scooby gave me. I set it at light exercise because in general I don't tend to be very active. My exercise consists of 5-6 days a week of yoga for 20-40 minutes (mostly at home, usually one of those days I go
to a studio and do hot yoga for an hour)... I've found my motivation to exercise is zero when I don't LOVE what I'm doing and yoga is so far the one thing I've found I love. I have done crossfit on and off in the past and I do like it but it was always like pulling teeth to make myself go. As far as the reset I gained a few (like 3) pounds each time I increased my cals (did it in increments of 100 cals every 4 or 5 days) and then once I got to TDEE I gained those same three pounds but kept them on.

Phew. Sorry that was longer than I expected! Thanks for all your help ladies!
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07-05-2015, 11:11 AM
Post: #7
RE: so much food!!
So your chiropractor put you on HCG and then told you you should eat more? Did s/he know what the HCG is?? And why is a chiropractor administering weight loss diets??! IMO you should run from this person...

So congrats on getting to TDEE! That is such a huge step. To be honest, I still wouldn't start a cut just yet. 3 weeks isn't a long time in the big scheme of things... With the HCG and then the increase up to TDEE your body pbly needs some stability and staying at TDEE for awhile will let your body get used to the calories and give it comfort that this is the new normal. I think if you cut now, you will have a hard time dropping. I'd stay at TDEE at 8 weeks, but I would also read the guide that the mods have put together. If you poke around the website you'll see Anitra links to it quite often. Definitely follow that versus my advice, but off the cuff, I'd recommend more time at TDEE.

Anyway, yes, definitely do something that you love! I love yoga too. I try to practice at least a little most days. What kind of yoga do you do? Strength training is key though to gaining that metabolism-stoking muscle. I for sure have gotten much stronger doing yoga, but just make sure to incorporate some of those strength moves if you are opposed to picking up a traditional strength program. Moves that come to mind that are definitely strength building: chaturunga, toe stand, handstand practice, dolphin, scorpion practice, side planks, crow, crane, etc.
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07-05-2015, 02:11 PM
Post: #8
RE: so much food!!
^^^ I agree with emma ... always excellent advice ^^^

With your history, I would definitely stay at TDEE longer. I would do 8 or maybe even 12 weeks. You want to stay there long enough that your body realizes that this is the new "normal". This is the level of calories your body can expect to receive every day. Go to that cut too soon, and you risk it seeing this as just another fluctuation in the yo yo of dieting life.

Here is the link to the Metabolism Reset Guide:

http://eatmore2weighless.com/the-metabol...set-guide/

I tried to compile the answers to the most commonly asked questions so that they would be available for anyone to refer to in one easy location.

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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07-05-2015, 04:57 PM
Post: #9
RE: so much food!!
Thanks ladies! I will get back up for TDEE and stay there probably through the end of the month just to be safe. I'll try testing my TDEE like you suggested by upping my cals a little more to see what happens!

and as to your yoga question Emma I do try to incorporate strength poses into my practice! Glad to have found another yogi in the fam!
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07-05-2015, 06:20 PM
Post: #10
RE: so much food!!
I think you will be happy you did^^^ :-)

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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