Fitness Minutes: (7,487)
9/9/13 6:17 P
I've had this happen to me many of times. There are a lot of things that factor into it as others have already described to you. My advice is to stick with it. Sometimes we all just need a day off. I take one a week. BUT I don't eat a whole pizza that day, as much as sometimes I would like to! I just try not to weigh myself the day after my day off. Good luck and keep your chin up!
Fitness Minutes: (2,155)
9/9/13 9:56 A
As others have said, do make sure you are eating enough and not going too low. It makes a big difference to how easy or difficult it is to sustain your weight loss. I'd go so far as to say that eating at the top of your range to begin with or even a bit higher than that is better for you in the long run than eating toward the bottom. You can always cut a bit more after a month or two if progress is less than you'd like.
If you are already eating a good and sustainable number of calories and are still hungry all the time, then you have a few options. First (and you should do this anyway) go over what you're eating and make sure you haven't cut out too much fat and protein. As regards that feeling of being full, you are far better off cutting down on sugars and starchy carbs, and keeping the protein and fat (and the rest of the carbs, including small portions of the starchy stuff if you like that). However, try not to change your basic way of eating too too much to begin with (unless you are very highly motivated to do so), because it can be hard to keep up. You can always make modifications as you go.
Second, you can recognize that excessive hunger is quite normal when you have cut your calories drastically. Provided you have the motivation in you, it is entirely possible to grit your teeth and outlast it. I did that; it took about six weeks until I got to the point where my body caught up with my routines and how much I was eating, and I felt pretty normal despite a calorie deficit that was losing me 1.5 pounds per week. I can't say it was always pleasant, though, and it did require a willingness to be flexible and draw a line between "I'm hungry, but I'll be fine another hour until my planned snack" and "I really, really need to eat something now" and be willing to eat something healthy and small in the second case and hold off in the first case and constantly adapt.
Third, you can do what Sparkpeople will suggest and many here have done successfully and cut down much more slowly. In other words, first track to see what you are eating now when you eat "normally", then cut a few hundred calories off of that for a couple of weeks, then a few hundred more calories for a couple of weeks, and so on. It may make it much easier on you to do it that way.
Regardless of any of that, don't panic about the weight gain! Weight goes up and down all the time, check my tracker if you want to see an example. I never do anything differently, not anythign connected with the ups and downs anyway. Water weight does crazy things -- do you know a single large glass of water weighs about a pound? That could be the equivalent of your entire fat loss for a week. If it stresses you out too much to look at it every day, you could perhaps weigh less often -- I'd actually recommend not more often than every two weeks, always first thing in the morning before eating and after the bathroom. That should generally (though not always) be long enough to produce a reliable loss every time if you've been producing the required deficit. But you could also opt to weigh every single day until you are used to how your body acts, and just trust you're getting the results you need if you are hitting a new low every so often. This is what I did -- my scale has 0.5 pound increments and as long as I was seeing a new low number every few days I was confident I was making progress. And after the first time it happened, gaining 3 pounds overnight failed to freak me out anymore; I just trusted it was water weight and started looking for lows again from there. They always turned up, sooner or later.
In short, make sure you haven't bit off more than you can chew, make a plan you can actually live with long term, stay consistent with it and trust the process, and you will get there.
Fitness Minutes: (40,189)
25,437 9/9/13 5:56 A
I hope that you aren't dieting now. This is merely a healthy lifestyle.
I am wondering if you dropped your calories and changed what you eat rather suddenly???? If so, this could explain why you are hungry. It is best to make gradual changes. I know when I had to drop my calories from a mere 1650-1850 daily, to 1400 cal's (no range) I was totally starving, feeling nauseated, and waking in the middle of the night because of severe hunger pains. I had to go back up, and gradually work down.
Make sure that you aren't UNDER-eating. A lot of people make the mistake that if their range is 1200-1500, they tend to eat just 1200 calories, but are pretty active. This is for a sedentary woman of average weight. Those who are overweight and/or very active actually need more.
As mentioned earlier, ensure that you are eating plenty of lean protein - aim for 20 grams minimum each meal and some for snacks. Also, if you have cut fat right back, ensure that you are getting within the range set because not only does it help you fell full, it also has a power of a lot of good nutrients that your body needs. Just make sure that the bulk of it is in the healthy form - i.e. nuts, avocado, seeds, etc.
Good luck, Kris
Fitness Minutes: (74,443)
3,293 9/8/13 3:47 P
If you are hungry, think about how you can add more protein and fiber to your diet. If you are spending all of your calories on sweets or empty, processed foods, then you will be hungry at any calorie-intake level. Foods that are high in carbs tend not to be very fulfilling for the amount of calories that you need to spend to eat them. It's a trade-off.
Drinking more fluids helps too.
Good luck! Don't give up yet!
Fitness Minutes: (270,779)
9/8/13 2:34 P
What you're experiencing is perfectly normal. It's nothing more than a temporary water weight gain. Ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that will pass in a few days. I can easily gain or lose 3-4 pounds in a day because of a shift in my water weight. So, don't beat yourself up.
While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean you're doing anything wrong. The weight doesn't magically drop off the minute we decide we need to lose. Weight loss is a slow steady process that takes time. You didn't gain the weight overnight. it's not coming off overnight.
Also, the reason you're hungry is probably because you've cut your caloric intake too drastically. This is a mistake that many people make. They believe if they eat less, they'll lose more. That is a misconception. While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of right food.QUALITY of the food you eat has a huge impact not only on your health, but your waistline too.
In short, don't starve yourself. If you want to lose weight, you have to learn to eat right and that takes time.
There really is a lot to learn and you're not going to learn it all in one week, one month or even a year. That's why you need to cut yourself some slack. I would start by reading some of the great Spark articles on nutrition. Educate yourself. The more you learn, the more you'll understand about what it takes to lose the weight and keep it off.
No one ever became a healthy eater overnight. it's impossible. That's why SP encourages its members to start with simple changes first. Don't try to do everything at once or you will end up frustrated. One thing you might consider doing is reading/buying one of the Spark books. If you don't want to read one of the books, like I said, start reading some of the articles posted on the website.
I've always heard in order to gain one pound you have to eat 3500 calories. That would mean you ate 10,500 calories in one day. I doubt that. It's probably water weight from excess sodium.
Fitness Minutes: (439)
9/8/13 12:48 P
I've never dieted before and am not used to counting calories or being hungry all the time. I was doing so well (other than always being hungry and thinking about food constantly); I lost 3 pounds in one week. Then I decided to take yesterday off, and I gained all of it back in just one day! I'm really discouraged...
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