always hungry

saradsilva

Hi! i've started working out again,i workout 45min a day,today it was 80 min but i noticed that now im always hungry! before i stuffed myself with food and never feel that sensation of an empty stomach. At night im afraid of eating,im in bed and i feel ravenous and my last meat was 2h ago! I go and drink water to see if is dehydration but it wont go away and i go eat something.Is this normal?

tiptoethruthetulips

How many calories are you eating? What foods are you eating? Perhaps if you open your food diary people can give some advice.

How tall are you and what do you currently weigh? Your photos indicate that perhaps you don't have a lot if any fat to lose?

Blueseraphchaos

It's possible you have your calorie goal set too aggressively low, which would mean especially if you aren't eating back exercise calories, you will be ravenous. With very little information to go on and your diary closed, it's hard to tell.

jpaulie

try spreading out your meals more. your body needs nutrients all day. try breaking your food into more smaller meals and save something like cottage cheese for before bed. Lots of protein and will make you feel full longer.
Also if you are at a deficit on MFP try to eat your calories back that you exercise. getting too low will burn you out and keep you hungry. IMHO

saradsilva

im sorry its open now please take a look! im trying to cut some pounds ,its not a lot.
But i always fear im eating to much! i always try to eat 6 meals a day,meals and snacks.

littlefitbit15

How many calories a day are you consuming? It sounds like you aren't consuming enough to fuel your body after factoring in workouts. A post workout snack is important too. It helps the muscles repair and recover.

slucki01

You're consistently eating below your calorie goal so if you're hungry try eating more.

SaraSteeves1993

Higher protein content in foods before bed always seems to help me, I used to think I was starving before bed now I have some Greek yoghurt or cottage cheese it. Does the trick

JentheN13

I'm always hungry too! glad I'm not alone. I thought that was just a part of going from a piggy to a healthier eater

saradsilva

when i feel hungry i imediatly go eat something,this sensation is always at night,during the day i eat normaly and dont feel like this.Dont be chocked by my diary toda it wasnt completed!

BWBTrish

when you have only a couple of pounds to lose than eating under your goal ( 1200) and 80 minutes of training a day makes you hungry.

Pretty simple
It looks like you are not overweight at all so why so aggressive and be hungry?

jmlb806

Would any of you please make some recommendations for foods that have helped you feel full and for longer periods of time? Thank you. I am a newbie.

jmlb806

I did see the greek yogurt and cottage cheese. TY.

saradsilva

maybe if i eat in shorter intevals will do the trick?like i said,it is always at night..at dinner im afraid of eating to much maybe thats the problem

BWBTrish

yogurt i love it with some flax seed and fruit and makes me feel full for longer periods of time...
But i must admit i am not hungry at all since i started and eat a pretty balanced menu. And drink a lot of water.

Not everybody is the same so this is what works for me.

saradsilva

TheOwlhouseDesigns wrote: »

when you have only a couple of pounds to lose than eating under your goal ( 1200) and 80 minutes of training a day makes you hungry.

Pretty simple
It looks like you are not overweight at all so why so aggressive and be hungry?

You have a point,sounds right.Ill try to increase my daily amount to see if it works.

BWBTrish

saradsilva wrote: »

maybe if i eat in shorter intevals will do the trick?like i said,it is always at night..at dinner im afraid of eating to much maybe thats the problem

you didnt answer my question...why so aggresive?
what are your stats?
And how much is a couple of pounds according to you? 2, 5, or 8?

Because eating around that 1200 is really very low for somebody who is in the healthy weight range

saradsilva

Do you think 2 whole wheat bread /slices a day its bad?im always fussing thats to much carbs,maybe im becoming paranoid about this!

ILiftHeavyAcrylics

A couple of thoughts:

1. Your calories are pretty low. If you're occasionally hungry it's not big deal but chronic hunger when you're getting adequate fat/protein can indicate that you're not eating enough
2. You've only been logging since Monday. It's normal to have an adjustment period in the beginning when you first cut calories
3. With so little to lose, you should set MFP to lose 1/2 lb per week. That ought to give you more leeway.
4. Exercise causes hunger in some people. For me it only happened for the first month or so after starting a new exercise program and then it went away.

So personally I think you're under-eating and that's why you're hungry. But there are a couple of other things it could be that may potentially right themselves with time. It's up to you whether you'd like to go ahead and starting eating more now (I would) or give it another week and see how you do.

BWBTrish

your hungry because your not eating enough!

saradsilva

I always follow the recomendations on my fitness pal and it was 1200cals per day,i was only the reason,but i eat aroun 1300 a day. I'm only trying to lose 6kg (13pounds).
I weigh 145 pounds and im 5 feet nine inches.

my goal is to shred body fat and try to gain lean mass.

SnuggleSmacks

You're consistently eating under your calorie goal. It's not just today, which I understand you said you didn't complete, but every day that you've tracked, you've left between 200 and 450 or so calories. You definitely have room to eat more, and should since you're usually below 1200 calories each day.

As for what to eat, try having a snack with fat in it. Fat is the most satiating of the macros, and more recent studies have shown that the fearmongering over the last few decades was completely unfounded. Eating fat is fine, and can make you feel full. Nut butters, avocados, something with olive oil or coconut oil, those are all good choices.

Lately I've been making frosting out of coconut oil, unsweetened cocoa, and just a little honey and cinnamon, and smearing it on homemade crepes. It's a great snack with less than 250 cals, lots of fat, a bit of protein, and it's deliciously decadent.

ILiftHeavyAcrylics

saradsilva wrote: »

Do you think 2 whole wheat bread /slices a day its bad?im always fussing thats to much carbs,maybe im becoming paranoid about this!

No. You're getting plenty of protein and your fat is adequate. Enjoy your bread.

saradsilva

ILiftHeavyAcrylics wrote: »

saradsilva wrote: »

Do you think 2 whole wheat bread /slices a day its bad?im always fussing thats to much carbs,maybe im becoming paranoid about this!

No. You're getting plenty of protein and your fat is adequate. Enjoy your bread.

omg thanks!

ILiftHeavyAcrylics

saradsilva wrote: »

I always follow the recomendations on my fitness pal and it was 1200cals per day,i was only the reason,but i eat aroun 1300 a day. I'm only trying to lose 6kg (13pounds).
I weigh 145 pounds and im 5 feet nine inches.

my goal is to shred body fat and try to gain lean mass.

MFP only calculates based on what you tell it. If you set it to lose too quickly it isn't going to fix that for you. It only calculates.

You're likely to sacrifice more lean mass instead of build it by under-eating.

Holla4mom

No, two slices of whole wheat bread are not "bad." Why would they be? Do you have a medical condition that requires you to severely limit your carbs?

Are you eating back a portion of your exercise calories?

saradsilva

Thanks,it will put my mind at ease knowing i can and should eat more

saradsilva

ckholland3 wrote: »

No, two slices of whole wheat bread are not "bad." Why would they be? Do you have a medical condition that requires you to severely limit your carbs?

Are you eating back a portion of your exercise calories?

I dont eat those calories! i try to eat 6 meals a day like i've said but i see that is not enough.I should eat all of those calories?

SaraSteeves1993

jmlb806 wrote: »

Would any of you please make some recommendations for foods that have helped you feel full and for longer periods of time? Thank you. I am a newbie.

I find protein shakes mixed with some milk keep cravings away and fill me up a bit, makes me forget I'm hungry and that I don't need to eat alllll the time

ILiftHeavyAcrylics

saradsilva wrote: »

ckholland3 wrote: »

No, two slices of whole wheat bread are not "bad." Why would they be? Do you have a medical condition that requires you to severely limit your carbs?

Are you eating back a portion of your exercise calories?

I dont eat those calories! i try to eat 6 meals a day like i've said but i see that is not enough.I should eat all of those calories?

You should at least eat most of them, especially since your calorie goal is so low. You might go with 3/4 and see how you get on.

As for foods that are filling, I find fat to be the best. Anything with peanut butter, avocado, cream cheese, regular cheese, etc. Others I know find protein to be sating. Personally it doesn't do much for me. It's going to take a bit of trial and error to discover what works best for you.

SnuggleSmacks

Eating too few calories can have some pretty serious side effects. Gallstones are frequent among those who eat too little, or eat very low fat, over an extended period. You can also lose muscle mass along with the bodyfat. Your heart is a muscle. You could potentially damage it.

MFP asks you to select goals, and it spits out numbers accordingly. If you set your weight loss goal to be aggressive, and you're not a large person with a large TDEE, then it's going to give you a small calorie goal. You can adjust that however you like.

You could go into "Goals" and set your goal to a specific number that you know is enough, but will still allow you to lose weight. You could use a TDEE calculator to find your daily maintenance calories, and then subtract 10-20% from that, and change the MFP goal to match. You could leave the MFP goal as is, but make sure you add all the activity you're doing and eat back half of those calories. There's no one, right way. You basically want to eat somewhere between your daily burn, and 1200 calories (or your BMR, whichever is greater.) Anywhere in there will cause you to lose weight.

It's understandable to want to lose the weight as quickly as possible, but if you think about it, losing slowly is better. You won't have to deal with loose skin, you won't lose as much lean mass, and you won't make yourself crazy by eating at an unsustainable level and being hungry all the time, which likely will lead to binging.