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Getting worried about my nutrition



 
 
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LILLIPUTIANNA
Posts: 1,038
7/21/13 3:59 P

I'm going to bet your aren't getting enough carbs, since you said you've been "lacking" them lately. You're body probably needs more energy (carbs are your body's fuel).



RENATARUNS
SparkPoints: (3,557)
Fitness Minutes: (2,155)
Posts: 1,105
7/18/13 3:42 P

Hungry days come for me as often the day after I exercise as the day of the exercise. I don't think that's unusual, nor the day-to-day swings, either. All kinds of things can affect it, and as long as you have a reasonable calorie range and you're staying in it on average, I don't think you have anything to worry about.

The only thing I can see that is probably meaningful is feeling hungry again shortly after over-indulging. If that over-indulgence is one what people usually think of as junk food, it's probably causing a blood sugar spike/drop that results in you being hungry again sooner than you "should" be for the amount of calories you consumed.



HEALTHYFOREVER4
SparkPoints: (20,173)
Fitness Minutes: (6,240)
Posts: 234
7/18/13 2:21 P

First of all, as mentioned above, take a look at what you're eating on the days you feel ravenous. It's possible you're not making the most nutritious choices on those days. I find that more nutrient dense foods tend to keep me full for way longer and fill me up faster.

Also, try averaging your calorie intake for the week. You may find that your average for the week is still within your range. I find that really helps me not feel so bad about my off days. Be careful about eating too little calories too often though. I can say from experience that when you starting eating more again (because your appetite will eventually come back; again from experience), your body will hold onto the weight for a while until it is convinced you're not starving it. A day or two below 1200 occasionally won't mess you up in the long run, but you definitely don't want to eat below that if you can help it. Try eating more calorie-dense foods on those days if you can, like nuts or nut butter. Drink a glass of milk. Try adding milk to coffee or tea. Liquids don't make me feels as full, but things like milk have calories, and they will help you get to at least 1200 on those days when you just don't want to eat.



SLIMMERKIWI
SparkPoints: (122,195)
Fitness Minutes: (32,485)
Posts: 21,078
7/17/13 4:47 A

Maybe the days you eat a lot but still feel starving, are days that you aren't eating very filling foods, but just calorie laden ones.

Having the odd day not wanting to eat much is no problem, but if you can't get a handle on it by using your Nutrition Tracker to analyze what and how much you eat of carbs/fat/protein - and fibre, then you might benefit from a Dr's appointment to see what is going in - it could be something medical.

We can't be a lot of help because you don't have a SparkPage so we can't peek at your Nutrition Tracker. If you create one and have it open for us to visit, you might get more help!

Good luck,
Kris



ARCHIMEDESII
SparkPoints: (136,400)
Fitness Minutes: (205,145)
Posts: 20,285
7/17/13 4:34 A

TJ_JEEPER,

Have you been feeling okay ? Perhaps you're catching a cold or flu ? I know that when it's really hot out, I don't have much of an appetite. Here's the thing, you definitely want to make sure you eat. Eating too little and exercising too much can hinder your weight loss. I know this is going to sound strange, but a person has to eat in order to lose weight.

If you decide to increase the amount of exercise you do, you're going to eventually end up ravenous. The more you exercise, the more calories your body is going to need for energy.

So, don't short your body the calories it needs to function properly. Eating too little puts you at risk for a vitamin and mineral deficiency. 1200 is the LEAST amount of calories an adult woman should eat to ensure she gets all the vital nutrients she needs to be healthy. And that's assuming your diet is spotless.

I always recommend to new members that they should do their best to eat 6-9 servings of fresh fruit and veggies each and every day. Losing weight isn't about eating less, it's about eating right. The quality of the food you eat has a huge impact not only on your health, but your waistline too.

So, don't worry too much about how much you eat. Instead, concentrate on what you are eating. quality really does make a difference.




TJ_JEEPER
SparkPoints: (1,816)
Fitness Minutes: (445)
Posts: 7
7/17/13 2:02 A

I'm doing well on my protein and fats. But carbs I know have been lacking of late, been needing to eat more carbs. So maybe that could be the reason? I'm hitting my fruits and veggies, and more so daily. The hungrier days aren't always when I exercise, it has happened on my off days as well.

Good to know that I don't need to fret over it too much :)



LADYSTARWIND
SparkPoints: (19,777)
Fitness Minutes: (15,878)
Posts: 1,132
7/17/13 1:56 A

I am by no stretch of the imagination an expert....but....a suggestion: Have you looked at how your macronutrients are playing out over two or three days? Are you eating a balanced diet with enough Carbs/Fats/Protein?

I don't think it would be surprising if you are hungrier some days--exercise days??--than other days. But if you are low on protein...or fats...for example....you might be "craving" those without knowing what it is you need....

In any case...if your calories are averaging out over the 2-3 days, and your nutrients look good...I don't think I'd let myself worry too much. The weather, our hormones, stress at work, hydration...they all play into the role of appetite.
Take care,
patti



TJ_JEEPER
SparkPoints: (1,816)
Fitness Minutes: (445)
Posts: 7
7/17/13 1:00 A

I've been aiming to eat between 1200-1500 calories per day (which I'm doing well at) and exercising anywhere from 3-5 times a week making sure I mix up my routine. Here's where the problem comes from:

A couple days/nights, I've ate less than 1000 calories and even though I do healthy snack throughout the day, I feel full. Like after you eat at Thanksgiving full. And I have to force myself to snack, even though I don't want to. A couple other days/nights, I've eaten more than I should have and all it feels like is I ate a light snack. Take last night for example, yes I pigged out (my once a week indulgence day) and ate well over my maximum requirements, on accident that was. But I didn't feel full, instead I was hungry a couple hours later, but didn't want to eat anything because I already knew I had blown my calories.

I don't know why this sudden appetite loss/gain came on all of a sudden. This started within the past week. Either I'm starving by the time I get to bed, or I'm overly full. I don't know what would cause this, but I'm getting paranoid about it. My personal trainer at the gym has been on vacation and I tried to get a hold of another today (they all have to be nutrition certified with a degree before they are allowed to work). Any suggestions or advice on what I can do? Please help.





 
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