Is it possible to shrink your stomach or reduce your hunger?
jenniator
Posts: 475 Member
Hey everyone,
Happy Easter! I'm 22 years old and for almost a year, I've been on a diet of about 1,600 calories a day, but sometimes a bit higher on the weekends. I have lost a lot of weight since my journey began, but I always find myself struggling a bit with food. I make sure to drink plenty of water every day and keep hydrated. I drink 2 litters per day. I've always had a big appetite and can eat a lot more in a day than my husband. I try to eat pretty good foods like a turkey on whole-grain bread with lettuce, tomato, and onion, oatmeal, scrambled egg white with veggies, hard boiled eggs for snacks, special K chocolate bars, and lately I've been eating more veggies and fruits like apples, bell peppers, tomatoes, and cucumbers as snacks since there low calorie options. But I always fill hungry and that I want more food. Even though I can eat a higher volume of veggies, I don't fill like they satisfy my hunger much at all. I thought my stomach would get use to eating less food after doing it for almost a year, but I feel like my appetite hasn't changed. On Saturday, I decided to eat a bit more calories since I like to treat myself sometimes because it encourages me to keep up the good work. I ate 2 turkey on whole-grain bread with lettuce, tomato, and onion, a whole cucumber and a few tomato for snacks, and for dinner we had a foot long subway club. We also each had 1 in a half chocolate chip cookies. After the club, my appetite was alright, but my husband was totally stuffed even though he only ate a few piece of candy during the day. I wonder how his appetite is always so low and he doesn't eat very much. It's crazy since I have a big appetite and am almost always hungry. You think he would be starving since he ate nothing during the day and I would be stuffed since I ate already before that! Later in the evening, I had a few handful's of rice with a few pieces of meat that was left from my family and a bowl of oatmeal while my husband had nothing else the rest of the night. That is just a example of one day. That's why I am curious if there is a way to curb your appetite without appetite suppressing medicine. Sorry for the long post, I'm just a bit confused on what to do.
Happy Easter! I'm 22 years old and for almost a year, I've been on a diet of about 1,600 calories a day, but sometimes a bit higher on the weekends. I have lost a lot of weight since my journey began, but I always find myself struggling a bit with food. I make sure to drink plenty of water every day and keep hydrated. I drink 2 litters per day. I've always had a big appetite and can eat a lot more in a day than my husband. I try to eat pretty good foods like a turkey on whole-grain bread with lettuce, tomato, and onion, oatmeal, scrambled egg white with veggies, hard boiled eggs for snacks, special K chocolate bars, and lately I've been eating more veggies and fruits like apples, bell peppers, tomatoes, and cucumbers as snacks since there low calorie options. But I always fill hungry and that I want more food. Even though I can eat a higher volume of veggies, I don't fill like they satisfy my hunger much at all. I thought my stomach would get use to eating less food after doing it for almost a year, but I feel like my appetite hasn't changed. On Saturday, I decided to eat a bit more calories since I like to treat myself sometimes because it encourages me to keep up the good work. I ate 2 turkey on whole-grain bread with lettuce, tomato, and onion, a whole cucumber and a few tomato for snacks, and for dinner we had a foot long subway club. We also each had 1 in a half chocolate chip cookies. After the club, my appetite was alright, but my husband was totally stuffed even though he only ate a few piece of candy during the day. I wonder how his appetite is always so low and he doesn't eat very much. It's crazy since I have a big appetite and am almost always hungry. You think he would be starving since he ate nothing during the day and I would be stuffed since I ate already before that! Later in the evening, I had a few handful's of rice with a few pieces of meat that was left from my family and a bowl of oatmeal while my husband had nothing else the rest of the night. That is just a example of one day. That's why I am curious if there is a way to curb your appetite without appetite suppressing medicine. Sorry for the long post, I'm just a bit confused on what to do.
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Replies
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Here was what I ate today for Easter (I know there is a lot of bread in my list, but that's what is very common to eat here in the Netherlands and it was the only thing available to eat at our Easter brunch today)
a turkey sandwich on whole grain bread, a turkey sandwich with a hard boiled egg on it, another turkey sandwich with a hard boiled egg on it, a bread roll with butter on it, small cup of orange juice, a red bell pepper, special K bar, chicken curry sandwich, another chicken curry sandwich, dinner which was small portion of rice, small salad, fried potato balls, and 2 slices of ham. While I did go over my calorie limit for today since I was still a bit hungry after dinner and had 2 chicken curry sandwich's from a Thai store that was open next door, but it's alright since it's Easter and I don't do it often. I felt very satisfied and full, but unfortunately I can't eat like this every day or I won't lose weight.
But I do try to pick filling choices with good protein for breakfast and lunch like boiled eggs and a turkey sandwich. But I always find myself hungry a bit later and I don't know how to control it.0 -
Well, a stomach doesn't really shrink...you could reduce your hunger depending on what you eat.
Brown rice, bananas, sweet potatoes...
The best way to lose weight is measuring how much you eat and logging them.
However, I am not a big fan of restaurants since I have no clue what "extras" they put in their menu. Thus, try to eat at home as much as possible. I go for a low carb, high protein diet plan.0 -
Well, a stomach doesn't really shrink...you could reduce your hunger depending on what you eat.
Brown rice, bananas, sweet potatoes...
The best way to lose weight is measuring how much you eat and logging them.
However, I am not a big fan of restaurants since I have no clue what "extras" they put in their menu. Thus, try to eat at home as much as possible. I go for a low carb, high protein diet plan.
I really wish I could find a way to reduce my hunger. I do eat bananas and sweet potatoes. I always measure everything I eat, so that's no problem. I normally don't eat out at restaurants too often, but occasionally it's fine.
I looked into the low carb diet before and I'm not a fan at all since it's so restrictive. I rather eat low calorie and fit things I want into my calorie limit. 0 -
I've found that after a week or two on a deficit my hunger actually re-adjusts itself. I no longer have crazy cravings or anything.
As far as what i eat, i find that drinking plenty of water, eating enough fat, fiber, and protein helps.0 -
i know a piece of cheese fills me up way longer than the same amount of calories in some fruit or veggies. When i am hungry i try to reach for protein.0
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rainbowbow wrote: »I've found that after a week or two on a deficit my hunger actually re-adjusts itself. I no longer have crazy cravings or anything.
As far as what i eat, i find that drinking plenty of water, eating enough fat, fiber, and protein helps.
It's strange because I've been eating in a deficiency for almost a year and my hunger has barely adjusted itself. I sometimes get strange cravings for junk food, but I'm mostly just always hungry for the most part. I drink 2 liters of water every day, get enough fat, fiber, and protein in. I also snack on a lot of veggies since there low calorie and I thought it would help because I like to eat large volumes of food. But they don't satisfy my hunger much.0 -
I agree with rainbowbow. As you cut back, you will probably find your hunger start to adjust itself bit by bit. When you are feeling hungry in between meals, try to eat snacks that are full of fiber and/or protein. Try to include more vegetables in your main meals.
Personally, I plan out meals in advance and try to eat things that are lower on the glycemic index, and have found that helps me.0 -
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thatdarncass wrote: »I agree with rainbowbow. As you cut back, you will probably find your hunger start to adjust itself bit by bit. When you are feeling hungry in between meals, try to eat snacks that are full of fiber and/or protein. Try to include more vegetables in your main meals.
Personally, I plan out meals in advance and try to eat things that are lower on the glycemic index, and have found that helps me.
I've have been cutting back calories for almost a year and don't notice much of a difference with my hunger
I do try to eat things that will fill me up longer like boiled eggs or bananas, but they don't satisfy me for long. I do snack on veggies during the day and eat some at dinner. 0 -
Although you can't "shrink" your stomach, you can help yourself feel more satisfied by eating more high volume veggies. Think 1/2-3/4 of every meal as coming from vegetables with the remaining 1/4-1/2 coming from protein and fat. Just veggies as a snack doesn't fill me up as much as veggies with nuts or hummus or cheese.
When I say high volume, I mean like, 1 lb of broccoli in one sitting. I also tend to drink close to 4 liters of water a day, plus additional liquids in the form of coffee (appetite suppressant for me) and tea.0 -
I tried to help by checking out your diary and specifically your macros but you have no logged in days and days. Have you quit logging?0
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britishbroccoli wrote: »Although you can't "shrink" your stomach, you can help yourself feel more satisfied by eating more high volume veggies. Think 1/2-3/4 of every meal as coming from vegetables with the remaining 1/4-1/2 coming from protein and fat. Just veggies as a snack doesn't fill me up as much as veggies with nuts or hummus or cheese.
When I say high volume, I mean like, 1 lb of broccoli in one sitting. I also tend to drink close to 4 liters of water a day, plus additional liquids in the form of coffee (appetite suppressant for me) and tea.
I wish there was a way to naturally shrink your stomach ha ha I have been eating a lot more veggies lately and try to add it in every meal I eat. Like if I have a turkey sandwich, I will put on a lot of lettuce, tomato, and onions. But veggies don't tend to fill me up much unfortunately. Although I don't eat 1 pound of broccoli in one sitting. But I have eaten 1 cucumber, 1 apple, and 3 tomatoes in one sitting and it didn't make a difference at all. 0 -
Your stomach can stretch, but it doesn't shrink. You become accustomed to eating smaller amounts and feeling full. Make sure you're not over restricting and getting lots of fats and protein (keeps you sated longer).0
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arditarose wrote: »I tried to help by checking out your diary and specifically your macros but you have no logged in days and days. Have you quit logging?
I actually haven't logged on MFP for ages. I do however keep track of my calories and weigh everything I eat including the veggies. I always write the calories on a piece of paper and track it during the day. But I always forget to add them on MFP and if I do, I think what's the point since I already have them written down on paper and can see them. Although I must admit, I don't keep track of macros as much as calories.0 -
arditarose wrote: »I tried to help by checking out your diary and specifically your macros but you have no logged in days and days. Have you quit logging?
I actually haven't logged on MFP for ages. I do however keep track of my calories and weigh everything I eat including the veggies. I always write the calories on a piece of paper and track it during the day. But I always forget to add them on MFP and if I do, I think what's the point since I already have them written down on paper and can see them. Although I must admit, I don't keep track of macros as much as calories.
Maybe you should try for a week or two and see what your macros look like. I ran into a little problem the other week and was so happy I could check all my macro data and fix myself up again.0 -
Liftng4Lis wrote: »Your stomach can stretch, but it doesn't shrink. You become accustomed to eating smaller amounts and feeling full. Make sure you're not over restricting and getting lots of fats and protein (keeps you sated longer).
I think that might be my issue. Since I've always been heavy and have always eaten a lot, I think I stretched my stomach too much. I wish there was a way to reverse it. I've been eating smaller amounts for over a year, but I haven't got accustomed to it. I definitely am not over restrictive. I do make sure to eat healthy proteins and fat. It's strange because a turkey sandwich will keep me more satisfied than 2-3 boiled eggs though, but not very long still. 0 -
arditarose wrote: »arditarose wrote: »I tried to help by checking out your diary and specifically your macros but you have no logged in days and days. Have you quit logging?
I actually haven't logged on MFP for ages. I do however keep track of my calories and weigh everything I eat including the veggies. I always write the calories on a piece of paper and track it during the day. But I always forget to add them on MFP and if I do, I think what's the point since I already have them written down on paper and can see them. Although I must admit, I don't keep track of macros as much as calories.
Maybe you should try for a week or two and see what your macros look like. I ran into a little problem the other week and was so happy I could check all my macro data and fix myself up again.
That's a good idea
I did track my macros months ago and they were fine. But I haven't lately since I figured I was eating good enough and calorie count is more important. Although it is difficult to count every macro since every night, someone in our family makes dinner. So it's a bit hard to calculate macros when I don't know 100% what they added. Calorie count is no problem though since I always save plenty of calories for dinner. 0 -
I agree with everyone who said protein. I would add fat to that. Fat definitely helps with my hunger. So, butter, bacon, olive oil, avocado may be something to try.0
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Although it doesn't shrink, it returns to its normal sizeLiftng4Lis wrote: »Your stomach can stretch, but it doesn't shrink. You become accustomed to eating smaller amounts and feeling full. Make sure you're not over restricting and getting lots of fats and protein (keeps you sated longer).
I think that might be my issue. Since I've always been heavy and have always eaten a lot, I think I stretched my stomach too much. I wish there was a way to reverse it. I've been eating smaller amounts for over a year, but I haven't got accustomed to it. I definitely am not over restrictive. I do make sure to eat healthy proteins and fat. It's strange because a turkey sandwich will keep me more satisfied than 2-3 boiled eggs though, but not very long still.
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you cant stretch your stomach out. it stretches enough to accommodate food but once its empty it goes back to the size it was. how many grams of protein and healthy fats are you getting a day? if not enough that could be why you are always hungry. are you really active? if so you may not be eating enough food. you have to ask yourself am I really hungry or am I bored? upset,anxious,etc. if you eat because of those reasons then it could be emotions driving you to eat.if you feel hungry often try eating every 3-4 hrs and see if that helps.0
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farfromthetree wrote: »I agree with everyone who said protein. I would add fat to that. Fat definitely helps with my hunger. So, butter, bacon, olive oil, avocado may be something to try.
I do eat bananas and boiled eggs for protein and fiber. The turkey sandwich also have protein. I'm not sure if eggs have good fat in them. I tend to stay away from fatty things like nuts, avocado, butter, olive oil, ect since they have so many calories and don't satisfy me. I always dress my salads in olive oil with a bit of vinegar and use butter or olive oil in cooking though. 0 -
So how much protein do you get/how much do you weigh?0
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Liftng4Lis wrote: »
Although it doesn't shrink, it returns to its normal sizeLiftng4Lis wrote: »Your stomach can stretch, but it doesn't shrink. You become accustomed to eating smaller amounts and feeling full. Make sure you're not over restricting and getting lots of fats and protein (keeps you sated longer).
I think that might be my issue. Since I've always been heavy and have always eaten a lot, I think I stretched my stomach too much. I wish there was a way to reverse it. I've been eating smaller amounts for over a year, but I haven't got accustomed to it. I definitely am not over restrictive. I do make sure to eat healthy proteins and fat. It's strange because a turkey sandwich will keep me more satisfied than 2-3 boiled eggs though, but not very long still.
Really!? That is wonderful news I guess my normal size is still a big stomach ha ha! 0 -
arditarose wrote: »So how much protein do you get/how much do you weigh?
When I calculated before, I got around 50 grams of protein. I haven't calculated in a while though, but I think I get more than enough protein. Every day I eat oatmeal which has protein, turkey sandwich which have protein, and our dinners always include some kind of meat for protein as well. Sometimes I eat boiled eggs as well which give me more protein. At the moment I'm about 196.6 lbs and my height is 5'6, but I will have to check on Tuesday on my pounds since I've been eating a bit more with Easter. 
Believe it or not, the Netherlands has 2 days of Easter also ha ha 0 -
Definitely play around with your macros. It's worth a try.
I don't think it's well accepted on MFP that for some people eating at a deficit will result in uncomfortable hunger no matter how much protein/fat/vegetables they eat. Some people are just naturally hungrier than others and, in any case, it makes sense that the body would be telling you it's hungry if you're eating at a deficit.
There is research indicating that people who've lost weight will be hungrier at a particular weight than people who have always been that weight. This article refers to some of the relevant studies:
http://www.dailymail.co.uk/health/article-2134162/Research-shows-trying-lose-weight-alters-brain-hormones-youre-doomed-pile-again.html
I mention this because I think it can be helpful to accept that losing weight - and maintaining a lower body weight - may involve levels of hunger that are unpleasant for some people. Whether or not you can get used to the hunger and accept it as the price of being at a lower weight is up to you. Personally, I know that I can't lose weight or maintain a healthy body weight without being hungry for an hour or so between meals and going to bed hungry a lot of the time. I can handle it most of the time - I have learned to accept that hunger is a normal part of life - but there are times when I can't bear it and go over my calorie allowance. I think that's fine too: I'm in this for life and more interested in the overall trend than daily perfection. And, frankly, I went for years without experiencing hunger at all, so I figure I'm paying the price for that now!
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arditarose wrote: »So how much protein do you get/how much do you weigh?
When I calculated before, I got around 50 grams of protein. I haven't calculated in a while though, but I think I get more than enough protein. Every day I eat oatmeal which has protein, turkey sandwich which have protein, and our dinners always include some kind of meat for protein as well. Sometimes I eat boiled eggs as well which give me more protein. At the moment I'm about 196.6 lbs and my height is 5'6, but I will have to check on Tuesday on my pounds since I've been eating a bit more with Easter. Believe it or not, the Netherlands has 2 days of Easter also ha ha
Yeah that is not a lot of protein. I weigh 133 and my minimum is 112 grams, many days I eat up to 140. I do weight train, but still-eating at least .5 grams per pound of body weight definitely helps with hunger.0 -
arditarose wrote: »arditarose wrote: »So how much protein do you get/how much do you weigh?
When I calculated before, I got around 50 grams of protein. I haven't calculated in a while though, but I think I get more than enough protein. Every day I eat oatmeal which has protein, turkey sandwich which have protein, and our dinners always include some kind of meat for protein as well. Sometimes I eat boiled eggs as well which give me more protein. At the moment I'm about 196.6 lbs and my height is 5'6, but I will have to check on Tuesday on my pounds since I've been eating a bit more with Easter. Believe it or not, the Netherlands has 2 days of Easter also ha ha
Yeah that is not a lot of protein. I weigh 133 and my minimum is 112 grams, many days I eat up to 140. I do weight train, but still-eating at least .5 grams per pound of body weight definitely helps with hunger.
Really? I heard women should not eat more than 46 grams of protein! I'm sure lately I've been eating a lot more though with the boiled eggs. I do go on the elliptical 4 times a week for a hour and strength train 2-3 times a week for 30 minutes. I get super hungry when I work out, but it gives me more of a deficiency to eat more. A problem I have is on my days off, I'm starving all day, but I can't eat as much since I don't have the extra calories! 0 -
arditarose wrote: »arditarose wrote: »So how much protein do you get/how much do you weigh?
When I calculated before, I got around 50 grams of protein. I haven't calculated in a while though, but I think I get more than enough protein. Every day I eat oatmeal which has protein, turkey sandwich which have protein, and our dinners always include some kind of meat for protein as well. Sometimes I eat boiled eggs as well which give me more protein. At the moment I'm about 196.6 lbs and my height is 5'6, but I will have to check on Tuesday on my pounds since I've been eating a bit more with Easter. Believe it or not, the Netherlands has 2 days of Easter also ha ha
Yeah that is not a lot of protein. I weigh 133 and my minimum is 112 grams, many days I eat up to 140. I do weight train, but still-eating at least .5 grams per pound of body weight definitely helps with hunger.
Really? I heard women should not eat more than 46 grams of protein! I'm sure lately I've been eating a lot more though with the boiled eggs. I do go on the elliptical 4 times a week for a hour and strength train 2-3 times a week for 30 minutes. I get super hungry when I work out, but it gives me more of a deficiency to eat more. A problem I have is on my days off, I'm starving all day, but I can't eat as much since I don't have the extra calories!
No, that is not true. And there are only like 6 grams of protein in an egg.0 -
WHU???? snort, NOReally? I heard women should not eat more than 46 grams of protein! I'm sure lately I've been eating a lot more though with the boiled eggs. I do go on the elliptical 4 times a week for a hour and strength train 2-3 times a week for 30 minutes. I get super hungry when I work out, but it gives me more of a deficiency to eat more. A problem I have is on my days off, I'm starving all day, but I can't eat as much since I don't have the extra calories!0 -
Definitely play around with your macros. It's worth a try.
I don't think it's well accepted on MFP that for some people eating at a deficit will result in uncomfortable hunger no matter how much protein/fat/vegetables they eat. Some people are just naturally hungrier than others and, in any case, it makes sense that the body would be telling you it's hungry if you're eating at a deficit.
There is research indicating that people who've lost weight will be hungrier at a particular weight than people who have always been that weight. This article refers to some of the relevant studies:
http://www.dailymail.co.uk/health/article-2134162/Research-shows-trying-lose-weight-alters-brain-hormones-youre-doomed-pile-again.html
I mention this because I think it can be helpful to accept that losing weight - and maintaining a lower body weight - may involve levels of hunger that are unpleasant for some people. Whether or not you can get used to the hunger and accept it as the price of being at a lower weight is up to you. Personally, I know that I can't lose weight or maintain a healthy body weight without being hungry for an hour or so between meals and going to bed hungry a lot of the time. I can handle it most of the time - I have learned to accept that hunger is a normal part of life - but there are times when I can't bear it and go over my calorie allowance. I think that's fine too: I'm in this for life and more interested in the overall trend than daily perfection. And, frankly, I went for years without experiencing hunger at all, so I figure I'm paying the price for that now!
I do believe some people are naturally hungrier than others. But it's strange to me because I am eating plenty of protein, fats, fibers, and veggies. So I feel like I shouldn't be starving or hungry. I hear stories of other people eating less calories than me, but they are full and satisfied. So it really is strange to me. It does make since you would be hungry at a deficiency, but not everyone is. On the weekends I normally maintain my weight which does help quiet a bit and keep me motivated to do better in the week. But yeah it real;y does suck being hungry often and having it be normal. That's why I'm trying to get advice on what I can do to fill fuller.
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