Beating a large appetite

[Abrew94]

I'll keep this as short as possible:

Due to injuries as well as time constraints, I don't have as much time to exercise (tennis, golf) outside of the gym. I lift 4-5 days a week and usually end my sessions with some battle ropes for a little bit of HIIT. However, even though I eat very healthy, I still end up eating more calories than I burn. I do occasionally enjoy a burger and a dessert, but this is maybe 2-3 times a month, max. That aside, does anyone have any tips on how to burn some extra calories throughout the day or just decrease how much I eat? I really struggle with eating lower amounts of calories. I used to weigh 280 and currently weigh 177 (6'2", 25 yo), but I am at the point now where when I attempt to just lower my calorie intake, I get headaches, body shakes, major energy loss, and just generally feel like garbage unless I consume at least 2500 calories a day. I'm probably around 16-17% bf, and would like to get to around 185-190 at 12-13% in the next year or so. My appetite is definitely the thing holding me back. It's just really difficult to lose weight when you need to burn 3000+ calories every day just to lose 1 pound a week.

[xsquid99]

The bigger question is at 6'2" and 177 do you really need to be cutting any further? At some point you're going to need to reverse course and go into a calorie surplus and start building more muscle, otherwise you'll never improve your overall body composition. You're never going to achieve 185-190 lbs at 12-13% bodyfat while eating in a deficit, that's probably going to require a couple years of building in a calorie surplus followed by another cut (or even 2 or 3 bulking/cutting cycles). For these reasons we usually tell people to post a shirtless, straight-on photo in good lighting before giving them advice on either continuing a cut or recommending to switch back into a surplus.

If you do continue cutting then another thing to address is the type of foods you're eating. If you're eating non-satiating foods then switching to higher protein/higher fiber foods that are more filling will help you feel fuller at a lower calorie level.

[284Shooter]

The bigger question is at 6'2" and 177 do you really need to be cutting any further? At some point you're going to need to reverse course and go into a calorie surplus and start building more muscle, otherwise you'll never improve your overall body composition. You're never going to achieve 185-190 lbs at 12-13% bodyfat while eating in a deficit, that's probably going to require a couple years of building in a calorie surplus followed by another cut (or even 2 or 3 bulking/cutting cycles). For these reasons we usually tell people to post a shirtless, straight-on photo in good lighting before giving them advice on either continuing a cut or recommending to switch back into a surplus.

If you do continue cutting then another thing to address is the type of foods you're eating. If you're eating non-satiating foods then switching to higher protein/higher fiber foods that are more filling will help you feel fuller at a lower calorie level.

All of this!

[fairOne777]

As noted by xsquid99, you are not really fat judging from your height vs weight to warrant cutting in first place. But since you asked about appetite suppression, my experience has been that nicotine in some form (preferably less addictive/harmful varieties like gum or vape rather than cigarettes) is usually of tremendous help.

[Daniel1836]

As noted by xsquid99, you are not really fat judging from your height vs weight to warrant cutting in first place. But since you asked about appetite suppression, my experience has been that nicotine in some form (preferably less addictive/harmful varieties like gum or vape rather than cigarettes) is usually of tremendous help.

He's probably trying to help, but don't do that.

At your height and weight the problem is probably not that you're eating too much food.
I'm 3 inches shorter than you and weigh more.
You should improve body composition by putting on muscle.
The foods we eat have a lot to do with how we look, so be sure it is actually healthy.
Ie. A large portion of it fruits/vegetables, lean proteins, minimal sugar etc

[Abrew94]

The bigger question is at 6'2" and 177 do you really need to be cutting any further? At some point you're going to need to reverse course and go into a calorie surplus and start building more muscle, otherwise you'll never improve your overall body composition. You're never going to achieve 185-190 lbs at 12-13% bodyfat while eating in a deficit, that's probably going to require a couple years of building in a calorie surplus followed by another cut (or even 2 or 3 bulking/cutting cycles). For these reasons we usually tell people to post a shirtless, straight-on photo in good lighting before giving them advice on either continuing a cut or recommending to switch back into a surplus.

If you do continue cutting then another thing to address is the type of foods you're eating. If you're eating non-satiating foods then switching to higher protein/higher fiber foods that are more filling will help you feel fuller at a lower calorie level.

Appreciate the input! I understand I'll need to bulk at some point, but I've always been told bulking when you're already above 15% is a bad idea because nutrient partitioning isn't very good. That's why I figured I should cut first.

[Abrew94]

Also, here are pics. Some loose skin as seen in picture 2, but I still feel like I have fat to lose for sure.

[xsquid99]

Appreciate the input! I understand I'll need to bulk at some point, but I've always been told bulking when you're already above 15% is a bad idea because nutrient partitioning isn't very good. That's why I figured I should cut first.

Yeah thats a bunch of BS. I was about 15-16% on my first bulk, when you lack overall muscle mass cutting further is often pointless, you just end up looking like a skeleton.

[dc3119]

I've read that if you bulk up and build muscle, your body will automatically burn more calories just to maintain that muscle

[Abrew94]

Yeah thats a bunch of BS. I was about 15-16% on my first bulk, when you lack overall muscle mass cutting further is often pointless, you just end up looking like a skeleton.

Gotcha! So even though I clearly still have some fat to lose, am I just kinda up the creek without a paddle until I put on enough muscle to actually have a physique to cut into?

[xsquid99]

Gotcha! So even though I clearly still have some fat to lose, am I just kinda up the creek without a paddle until I put on enough muscle to actually have a physique to cut into?

You're lacking muscle mass, even if you cut down to 150 you would probably still look soft. You just have to accept that fact that its going to take you several bulk/cut cycles over many years to obtain the physique you want; nobody gets there in 1 shot.

[Abrew94]

You're lacking muscle mass, even if you cut down to 150 you would probably still look soft. You just have to accept that fact that its going to take you several bulk/cut cycles over many years to obtain the physique you want; nobody gets there in 1 shot.

Well, considering I've been spinning my wheels +/- 5 pounds the last 5 years, looks like I'm gonna just going to suck it up and lean bulk. In all honesty I think I look better at 177 than I do 167 anyway, and even if I got up to like 20-21% bf at around 190-195, that would still probably look better than 167 and 12-13% with no muscle.