How to Not Be Hungry Every 20 minutes?

BeckyNaturoMommy

What do you do to keep full? I am on day 3 of T25 workout program and I am eating us out of house and home. I'm always STARVING!

SmartAlec03211988

Well, how much are you eating? You don't log your food it looks like so can't really help you.

BeckyNaturoMommy

I was just inputting yesterday's. You can go see it now

SmartAlec03211988

Your calorie deficit is too aggressive, and you're exercising regularly on top of it. You need to eat back your exercise calories because at 1200 you're already eating at an aggressive deficit to begin with. Change your weight loss goal to something more manageable like 1 lb per week instead of 2.

Also weigh your food and measure your liquids for accuracy. It appears there are some generic entries in your diary - those aren't accurate much (unless the "beef chili" is your own recipe you made in the recipe builder, how much is "1 serving" and how do you know whether the calories were correct?).

You have to eat to fuel your body for exercise. 1200 is unlikely to be enough without it, let alone with it. Eat more.

BeckyNaturoMommy

What do you mean aggressive deficit?

BeckyNaturoMommy

The beef chili is my own recipe too

SmartAlec03211988

When you set your account up how many lbs did you say you wanted to lose? 2, 1 1/2, 1, or 1/2?

BeckyNaturoMommy

Ohhhhh okay. Lemme go see. I don't remember lol

SmartAlec03211988

You're starving all the time because you're eating too little, because your deficit is too aggressive.

dorkyfaery

I agree with Smart Alec. Your calorie deficit is too large, which is why you are constantly hungry. I am one of many people who have found that a 2lb/week deficit is unsustainable. I got into cycles of sticking to it for a few weeks, falling off the wagon and staying off of it for weeks, gaining back anything I lost, and starting all over again. You may want to consider adjusting your goal, as Alec suggested, and eating back at about half your exercise calories. As long as you are logging accurately (weighing and measuring, using the correct entries in the database, not overestimating your exercise, etc) you will be able to continue losing weight. It might not be as fast as you want, but you won't be miserable in the process, and you'll be more likely to stick with it and learn/reinforce new, good habits.

ahuester

Water, water and more water! I drink a liter of water with every meal. Not only does it keep you fuller, longer, it helps flush the fat out of your system.

sheepotato

Try adding in more foods that are high in dietary fiber, they are a low calorie way to feel full. You seem to have protein covered.

BeckyNaturoMommy

I was at 1.2 lbs loss a week on the custom setting. So I changed it to 1 for an overall higher calorie intake.

Sidenote: I'm drinking over a gallon of water a day. Also, things like fruits and veggies in my diary from yesterday are low because we're in between paychecks and I was making sure the kiddos had enough. Which also means, no food scale. Sucks.

RoseyDgirl

You definitely need veggies in your daily mealplan. Low calorie, high fiber. A bag of frozen broccoli is a dollar, and you could have that for a side with the steak or any other protein that you want. Veggies are the filler. And you will be hungry without them, unless you uptake your fat ratio to quell it. And if you arent consistently eating veggies, definitely take vitamins or you may get run down from having an exercise routine without the nutrient levels to support it.

ana3067

OP, I highly doubt your daily energy expenditure is so low that 1300ish = 1lb/week loss rate. I'm 162ish, I'm a student, and even without inputting exercise into the equation I can net about 1800-1900 to lose ~1lb/week.

Calculate your needs from an external website like health-calc.com or exrx.net. Subtract 20%, and log and eat back exercise calories (many only do half, but you can eat all of them and adjust intake down if you are not reaching ~1lb/week losses)

You've also only logged once? So not really muhc information to go off of.

If hungry, basically you are either
a) not eating enough
b) not eating enough fat and/or protein
c) all of the above.

3laine75

SmartAlec03211988 wrote: »

You're starving all the time because you're eating too little, because your deficit is too aggressive.

^this

Also fat and fibre are your friends, they'll help you feel fuller longer.

47Jacqueline

Maybe you need to eat slower. It takes about 20 minutes for your body to recognize that you have eaten. But also if you don't eat enough for the activity you do, you'll definitely be hungry.

Aemely

3laine75 wrote: »

SmartAlec03211988 wrote: »

You're starving all the time because you're eating too little, because your deficit is too aggressive.

^this

Also fat and fibre are your friends, they'll help you feel fuller longer.

Yes, I agree with what everyone is saying. How tall are you? Have you calculated your TDEE on Scooby's Workshop: http://scoobysworkshop.com/calorie-calculator? That might help you understand what a more reasonable calorie deficit would be.

In terms of staying full, I have found that adding more protein and fat is definitely the answer for me. Peanut butter really helps as well as cheese (pre-portioned), chicken, tuna, beef, and veggies. I always keep frozen chicken and frozen veggies on hand to help stay full without eating high calorie junk food. I used to eat soup at lunch, but substituting chicken or tuna salad at lunch time has been the key for me to stay full during the day (and lose weight!).

Good luck!