not losing weight, and I am always hungry

[lorilouliz]

have only lost about 1 lb ain past 6 weeks.  I am ALWAYS hungry, unless I am super busy.  I work out at least 3 times week, plus am now doing yardwork.   My calorie plan seems a bit low, and I am usually meeting it, but still  not losing.  I have this exra 20 to 30 lbs on for several years, the last 10 lbs about 2 years. My motivation is really lagging these past ftwo weeks.

[josephz2va]

You may need some adjustments in your nutritional plan if you're not losing weight. Fitbit recommends 35% Protein, 35% Fat, and 65% Carbs according to my personal Fitbit Premium report. If you don't believe you're receiving enough protein in your diet, check in with a sports nutritionist store. They can provide you recipes, easy to make food ideas, and provide you supplements while there. They would recommend Whey Protein, CLA, EFA, BCAA and Amino Acids for fat burns and lean muscles.

Also see how your exercise program is. Are are you performing the goal cardiovascular values on the app and performing strength training exercises per day? There are a few apps online that provide strength training calendar days that help with fat loss and building muscle.

[Heybales]

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@lorilouliz wrote:

have only lost about 1 lb ain past 6 weeks.  I am ALWAYS hungry, unless I am super busy.  I work out at least 3 times week, plus am now doing yardwork.   My calorie plan seems a bit low, and I am usually meeting it, but still  not losing.  I have this exra 20 to 30 lbs on for several years, the last 10 lbs about 2 years. My motivation is really lagging these past ftwo weeks.

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Since weight loss is just about calorie deficit, that should be enough exercise, though it's not going to help retain muscle mass if you have too big a deficit you are attempting.

But if you are trying to lose too fast, you may be losing some muscle mass, which means the reported daily burns by Fitbit are inflated, because you no longer burn that much.

With only 10 lbs to lose, suggest you set reasonable goal of 1/2 lb weekly if you haven't.

You can eat too low and cause your body to adapt by it lowering what it burns, and causing you to actually move less to compensate. That's besides the loss of muscle mass which will slow down your metabolism too.

[sjcostanza]

What are you eating? Are you getting enough protein, fiber, and fats? Try adding more beans, lentils, nuts, avocado, etc. to your diet to see if it helps your hunger problems. 

[whome]

@josephz2va - you say 'Fitbit recommends 35% Protein, 35% Fat, and 65% Carbs " ???? That would be a total of 135% - !!  Transcription error? or brain fart - lol

Good luck to all

Craig

[josephz2va]

Nope. If you hit premium. Then food report. 

[whome]

@josephz2va - Not if I hit premium because I am not paying for it. And to be fair to me, they recommend ranges that top out at those percentages, not those percentages specifically. But, thanks for the look at a premium page.

Good luck to all

Craig

[Teal]

I have been eating low glycemic foods, and eat every 2-3 hours. Mini meals that contain protein and carbs, and two that contain fat. I am never hungry, nor do I have intense cravings. It has helped immensely. I eat between 1,000 and 1,500 calories a day. I think keeping my blood sugar levels normal is key. No more spikes or drops, no more impulse eating or mad cravings. I have to set timers on my phone to remind me to eat, and I prepare my whole day at once so I do not find myself in a bind without food. I try to keep it around 40% protein, 40% carb and 20% fat. I keep track on my fitness pal, and drink  a lot of water, lemon water, and green tea.

For example, today I ate

Breakfast

1/2 c cottage cheese sprinkled with cinnamon

1/2 cup grapes

Snack

1/2 c black beans with salsa

Lunch ( smoothie after my workout)

2c frozen strawberries

2 c spinach

2 scoops protein powder

2 c water

Snack

2 c romaine lettuce

1 hardboiled egg chopped

1/2 c black beans

2 tbsp salsa

Dinner

veggie burger

2 c broccoli

1 egg

No meat for me but I am finding plenty of protein elsewhere. This is just what I do. Different things work for other people. But I wish you the best of luck.

[lorilouliz]

Thank you. I will try mini meals with more protein
Lori D

[josephz2va]

You only have one protein powder meal in there. I'd do three if you're exercising. Two at most helps limit the cravings more. I can only mix morning and evening unless I buy another shaker from my sports nutritionist and put one in my gym bag and one in my backpack. 

[josephz2va]

(Double posted)