The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
you can't be in a deficit without feeling a little hunger right? (and, more importantly, if you're not feeling a bit of genuine hunger then you're probably not in a deficit).
I've been wondering about this. Do you all think this is true?
Most of the time I'm not hungry, eating my 5-6 little protein/carb meals. 3 days the past 2 weeks I was hungry all day no matter what I ate. I attributed it to not enough of good dense protein to calm me down.
Do you think the reason I don't lose scale weight though I have deficit is that I'm eating the right # of calories but too much dense calories and salad type things and it is just too much food (1350-1450cal)...? Or anyway, if I'm not hungry, I"m not really in deficit?
I believe my GWF is accurate enough: 1700-1800 sedentary, 2000 on resistance days w/not much NEAT, 2300-2400 with lots of NEAT and/or Cardio.
I also am not really concerned yet (except on an occasional freak out day!), only 11 days into OPT for Fatloss; I do believe I will lose; I am accurately weighing and writing food, and even moving at moderate pace, eating around 1400 cal and burning about 2100 cal daily average.
thanks, eTana
It was funny you should post this, but this morning was my biweekly weigh-in and I haven't been hungry and I didn't see any loss on the scale. My previous weigh-in I had been hungry most of the time and had seen a nice drop on the scale. I can usually tell, unless of course I've been under extreme stress, by my hunger levels if I'm dropping weight or not.
Absolutely I can. In fact, I can eat so low that I have no choice but to lose, yet my hunger response is pretty much gone. After the first couple days… week or so tops, on a cut… I'm never hungry. My first initial loss was an average of 800 cals a day, ranging from 300-1000 on any given day… decent activity… rarely hungry.
Absolutely I can. In fact, I can eat so low that I have no choice but to lose, yet my hunger response is pretty much gone. After the first couple days… week or so tops, on a cut… I'm never hungry. My first initial loss was an average of 800 cals a day, ranging from 300-1000 on any given day… decent activity… rarely hungry.
Holy moley did I read this correctly? You were eating 300-1000 cals a day, and WHY? Isnt that starvation territory?
My maintenance tends to be around 1400. When I cut, I wind up between 1000 and 1200. For that, which was some time ago, I wasn't aggressively training, and my average was about 800. The 300 days were few and far between. And it was by far the time I've had the most success… the more I learned after that simple "eat less, move more" idea, the harder it became to lose as I worked more and more intensely with a smaller deficit because the rest of my activity plummeted. That was 8 months of hard dieting and moderate activity, and I lost 80 pounds. I don't recommend it, but I also wasn't working, in school, or had much else to do.
Not feeling hungry has no relation to not losing weight. Just as being very hungry doesn't mean you are losing weight. Dense or not dense calories makes no difference either. You seem to be overthinking everything again. Just be patient. Last time it took me 6-8 WEEKS to see any movement on the scale despite being in a good deficit. It happens, especially when you are older.
Not feeling hungry has no relation to not losing weight. Just as being very hungry doesn't mean you are losing weight. Dense or not dense calories makes no difference either. You seem to be overthinking everything again. Just be patient. Last time it took me 6-8 WEEKS to see any movement on the scale despite being in a good deficit. It happens, especially when you are older.
My maintenance tends to be around 1400. When I cut, I wind up between 1000 and 1200. For that, which was some time ago, I wasn't aggressively training, and my average was about 800. ..... That was 8 months of hard dieting and moderate activity, and I lost 80 pounds. I don't recommend it, but I also wasn't working, in school, or had much else to do. I'm just saying… wasn't hungry.
Aoife, very interesting. The past 2 weeks on OPT I'm eating about 1400 cal average and I'm maintaining. Perhaps even though I have a 750cal deficit average / day, perhaps since I'm moving slow energy-wise, and my weights are still low, from surgery and injury recovery, perhaps I need to drop cal down to 1275.
I did want to do the OPT program as written, and start out eating more to see if I could lose on 1400cal.
But I too have lost best on 500-1000 cal/day and no activity (at least in my younger years)... ????
Do you think dairy (greek yogurt and no fat cottage cheese) could stall weight loss? I eat them daily.
Interesting you should ask.
I watched the truth about food last night. There was a segment on a couple of danish researchers that concluded that dairy helps weight loss.
Basically they fed test subjects a controlled diet rich in dairy and collected the subjects stool.
They then fed the same subjects a diet low in dairy and collected their stool.
It should be noted that the diets were strictly controlled to have the same amount of fat and calories.
The researchers then extracted the undigested fat from the stool from both diets and compared the fat grams.
In their study they observed that the diet rich in dairy resulted in 50% less fat being absorbed by the body. The study also found that the calcium in the dairy binded to the dietary fat and created a soap like substance in the small intestine. This 'soap' could not be digested and so passed through.
After this initial study, other researchers jumped on the bandwagon and came up with similar conclusions.
It appears eating dairy actually improves ones ability to diet sucessfully and is unlikey to cause a stall in weight loss, as long as your calorie level remains consitent with your needs.
Interesting you should ask.
I watched the truth about food last night. There was a segment on a couple of danish researchers that concluded that dairy helps weight loss.
Haven't you all seen the Got Milk ads we've been bombarded with for the last five years? They've been touting milk to aid in fat loss for a long time now.
I actually get hungrier the *more* I eat. When I'm in a deficit - even fasting - I usually don't feel hunger. When I'm eating at maintenance, it seems like I'm hungry a lot and have to watch my portions more.
Ironically, I'm rarely hungry on my strict diet days. I eat foods that are bulky (salad, fruit, pumpkin and cottage cheese, etc.) and take a good amount of caffeine (not recommending, just saying) and I don't feel hungry very often. But, on weekends, when I tend to be more relaxed, I feel hungry often. But, truth I think its less about the hunger, and more about activity. On weekdays I'm super busy. I run non-stop from 6:30am until about 10pm at night. Then I crash. I don't have much time to get hungry. But, on weekends, even though I'm still busy, I'm not as busy and I'm usually in the house with the kids for several hours of the day. I find food to be far more tempting on those days. It's probably less about true hunger and more about 'boredom' (I'm never bored with two kids but I couldn't think of a better word). When I'm out working and running around like a chicken without its head, I rarely feel hungry.
Can you lose scale weight if you are not hungry?
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