Is it possible to shrink your stomach or reduce your hunger?
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Liftng4Lis wrote: »Liftng4Lis wrote: »
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!
It's 0.8 grams of protein per kilogram of body weight per day
Liz, I think it's probably a typo but if you're doing the .8 it's .8g per lb of bodyweight not kg. If you're going kg It's more around 1.4-2g per kg of bodyweight.
I thought 0.8g per kg sounded too good to be true =/
I'm just learning about macros, the importance of protein for muscle mass, the importance of fats for satiety, the no-need to cut back on carbs (best news I've ever heard)... and it's kind of a struggle for me to reach my recommended protein intake. I had to read a ton to reach a number.... and yeah, all sources suggested amounts higher than 0.8 g per kg. ...I think I actually went with exactly 0.8 per lb
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Liftng4Lis wrote: »Liftng4Lis wrote: »
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!
It's 0.8 grams of protein per kilogram of body weight per day
Liz, I think it's probably a typo but if you're doing the .8 it's .8g per lb of bodyweight not kg. If you're going kg It's more around 1.4-2g per kg of bodyweight.
What he said^
I actually blonded on that one, my bad .0 -
gotobedhungry wrote: »Can you really not shrink your stomach? I feel literally sick if I try to eat a "normal" amount of food now. And I get full much faster. Is it more of a mental thing?
Yeah... I think we can all start getting used to eating less. I'm not sure if it's just a mental thing or if it's physical too... But, I think we can just as easily get used to eating the way we were before though. Eating more. Which, I suppose is why so many weight losses result in gaining it all back and/or yo yo dieting
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Yeah it does. Go atleast one day without eating, then after that you'll notice you can't eat as much as before without getting full. Now that you can eat less to avoid having to fast another day do not eat until you're full, I do this but I hate feeling full, I like to feel empty. I usually eat only 1/3 of any meal I eat. Seems wasteful but prevents you from getting fat lol that's how atleast I haven't gotten fat yet. Btw im 20 years old, 5'9, 120 lbs and no matter how much weight I gain or lose my stomachs always flat. Idk if this only works for me or other people, but many friends I have told me they couldn't do it cause they hate not being able to eat til they're full. Idk.0
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Oh boy :huh:0
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Eat more carbs that take a long time to digest. I learned this from my child. She would wake up hungry in the night if she didn't eat enough carbs at dinner. Measure and portion the night before. It goes breakfast, snack, lunch, snack, snack, dinner. 8 am, 10 am, noon, 2:30, 5, 6:30. A couple of eggs and some veggies don't fill for a long time. Veggies with a thin layer of hummus is better. One egg with bacon, lettuce, and a sliverish slice of avocado, better. Big salad with some nuts or a little cheese, better. A small side of quinoa with your chicken and veggies, better. Also, I'd be careful not to thin out the oats too much. They stay like a stone in your stomach if they're thick. Thin, and they digest faster (for me).
Also, buy smaller plates and use smaller utensils. It helps fool the eye and trick your mind. Your "large portion" still looks large, but is smaller.
Also, exercise and eat the calories. But save them through the day for a special snack. Sometimes just knowing I have a loved snack coming makes me feel less hungry. Like a pickle or a few olives or mushrooms with balsamic vinegar. Cardio also suppresses my appetite, and being busy. It's hard to think about food as much when you've got a ton to do.0 -
Thank you everyone for the advice. Lucky today isn't a bad day for me, but that's probably because the last few days I've eaten over my calorie limit. When I eat at my maintenance level on the weekend and get back into the routine, I'm fine the first day, but I get hungrier as the week goes on even though I'm eating 1,600 calories which is a good range. Rianoel said to load up on carbs which I hope is true since I eat tons of carbs ha ha. I just wonder why my body hasn't got use to eating less if this is something I've been doing for almost a year. Also I could never lose weight just from eating at a deficiency alone since I always eat way to much! Exercise is necessary for me to lose weight since it gives me more calories. That's why I am dedicated to going to the gym 4 times a week and using the elliptical for 1 hour. Although cardio does not suppress my appetite, so I'm not as lucky as some of you guys. In fact, it makes me hungrier ha ha. 0
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Do you eat a lot of the same foods all the time? I find that when i do that, they become less satisfying and i find myself wanting to eat more. I would suggest either find some new foods, or get a bit more creative with the ones you do eat 0
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NoIdea101NoIdea wrote: »Do you eat a lot of the same foods all the time? I find that when i do that, they become less satisfying and i find myself wanting to eat more. I would suggest either find some new foods, or get a bit more creative with the ones you do eat
Yes I do eat the same foods practically every day besides dinner. I actually don't mind eating the same foods every day since I enjoy them. I'm a pretty simple person. I have tried to switch things up though. I've tried more protein based meals like peanut butter sandwiches or turkey and egg sandwiches. But I find they don't fill me up more than just a normal turkey sandwich and they also have a lot more calories. So I think why should I eat a peanut butter sandwich if it has more calorie than a turkey sandwich and it doesn't fill me up more? I have tried scrambled egg whites with veggies, but it doesn't satisfy me more than a normal turkey sandwich. I've also eaten salads, smoothies, and yogurt, but those are the least filling meals for me, so I don't even bother with them. People have also said almonds help with hunger, but I am never satisfied no matter how many almonds I eat.0 -
Firstly congratulations on the fantastic work you've done so far and the way you're trying to work out this problem with your system. I was and am a hungry person. There was no real limit to the volume of food I could put away and it led to me becoming morbidly obese. And yes, it can be an inherited trait. It's taken 12 months for me to get the balance right so that now I can eat a reasonable meal, stop when satisfied and not be seduced by snacks until my next scheduled meal. And it feels great to be in control! I worked with my macros on MFP and the advice of my trainer. For me, lowering my carbs a little 35%, increasing good fats (avocado, butter, olive oil, cheese, plain full fat yogurt etc) to 40% and eating a little less protein 25% was the key to fat burn and satisfaction. I also think twice if food involves opening a packet as the hidden sugars and salt can trigger cravings for more of the same! I sincerely wish you the best in your journey to be a better you. I have faith you'll do it too!!!0
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I have learned to just wait a while, my brain catches up to my stomach. I can finish a portion of food and still feel hungry, like I could and want to eat more. But I've found that if I just wait 15-20 minutes I don't want it anymore and no longer feel hungry. What I did was portion out my food, eat that and wait 20 minutes. If I was still hungry then I could have more food, I'd measure out another portion. And sometimes I would want more, but mostly I didn't.
I also used to snack at night, before bed. I started to brush and floss right after dinner. Then eating again would require another brushing and flossing, which would deter me because I am lazy. At first it was tough, my body was so used to eating at that time. But now I am no longer hungry before bed.0 -
Just a different angle, but hormonal birth control does effect my appetite, fairly strongly. I have no idea what your situation is, or if that's even a relevant comment for you, but I thought I'd put that out there.0
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First off it is best to set up your calorie allotment and macro goals optimally...
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
It is also an issue of figuring out what foods are nutritionally dense and have a high level of satiety. Satiety is the feeling of fullness after eating that suppresses the urge to eat for a period of time after a meal.
An example of a satiety index (the nutritional/calorie values are not represented)...
Tips on how to feel fuller
• Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.
• Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.
• Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.
• The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods.
Lastly beyond the many hormones and other factors of your physiology that are involved in regulating appetite, human psychology also plays a powerful role in appetite. Simply put are you really feeling hungry or is it an emotional response to things like boredom, depression etc try to recognize the triggers for what they truly are.
sources:
http://weightology.net/?p=327
http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
ETA: concerning exercise calories...
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf
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Without looking at your diary, it really sounds like you aren't eating near to enough protein or fat. If you are lifting weights, 50g is not enough protein IMO- I eat twice that daily without really trying, and still keep my calories between 1350 - 1600. Also, you seem to be really focused on removing as much fat as possible from your diet in the name of saving calories. Fat is what keeps us full. The 20-30 calories you sacrifice for low fat can often be the difference between satisfied and hungry all day.
I'd recommend adding some healthy fats and protein in, even if that means you cut some of your carbs. The recommendation another poster made to have something other than oatmeal in the morning was a good one.0 -
Thank you everyone! I have taken the depo provera shot for over a year, so I'm not sure if that could affect my appetite. The satiety index was extremely helpful and I loved it
!! I've been looking for something like that for a while. I do think I might need to add some more protein in my diet and hopefully that could help me Some people said I should pick something else beside oatmeal for breakfast. What would you guys recommend? I don't care much for greek yogurt or smoothies unfortunately. The only thing I could think to eat for breakfast would be a banana or a hard boiled egg. 0 -
Thank you everyone! I have taken the depo provera shot for over a year, so I'm not sure if that could affect my appetite. The satiety index was extremely helpful and I loved it!! I've been looking for something like that for a while. I do think I might need to add some more protein in my diet and hopefully that could help me Some people said I should pick something else beside oatmeal for breakfast. What would you guys recommend? I don't care much for greek yogurt or smoothies unfortunately. The only thing I could think to eat for breakfast would be a banana or a hard boiled egg.
My go-to breakfast (ETA: when it's not a smoothie) is 2 slices of turkey bacon and an egg fried in PAM with a slice of toast (two if it's after a workout).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.
the phone app helps0 -
LovelyIvy466 wrote: »Thank you everyone! I have taken the depo provera shot for over a year, so I'm not sure if that could affect my appetite. The satiety index was extremely helpful and I loved it!! I've been looking for something like that for a while. I do think I might need to add some more protein in my diet and hopefully that could help me Some people said I should pick something else beside oatmeal for breakfast. What would you guys recommend? I don't care much for greek yogurt or smoothies unfortunately. The only thing I could think to eat for breakfast would be a banana or a hard boiled egg.
My go-to breakfast (ETA: when it's not a smoothie) is 2 slices of turkey bacon and an egg fried in PAM with a slice of toast (two if it's after a workout).
i did have a turkey with boiled egg slices on a sandwich before and it was delicious similar to your idea ha ha would that be alright?
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I used to be hungry all the time - I would continually graze throughout the day and night and eat large portions of meals. Since I have stopped eating pasta and breads with my meals, I have noticed that hunger diminish greatly. I only eat a snack of almonds mid-morning usually and regular sized meal portions. But still, if I eat a meal of pasta or a sandwich, I am famished all day again and continually graze. Maybe it is just me, but refined carbs seem to only fill me up temporarily and then leave me starved the rest of the day.0
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i did have a turkey with boiled egg slices on a sandwich before and it was delicious similar to your idea ha ha would that be alright?
It's alright if it fills you up! I know it works for me because of all my MPF tracking. I notice when I eat more protein I'm less hungry- just like if I eat quinoa and brown rice instead of bread or potatoes then I am less hungry. It doesn't necessarily work for everyone, but it works for me!0 -
I'd say that you probably aren't as hungry as you think you are. You may just need more than 2 liters of water. Especially if you are exercising as well. I'd say take it up to 3. Most of the time we aren't hungry, the body just needs water.0
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SophiaSerrao wrote: »gotobedhungry wrote: »Can you really not shrink your stomach? I feel literally sick if I try to eat a "normal" amount of food now. And I get full much faster. Is it more of a mental thing?
Yeah... I think we can all start getting used to eating less. I'm not sure if it's just a mental thing or if it's physical too... But, I think we can just as easily get used to eating the way we were before though. Eating more. Which, I suppose is why so many weight losses result in gaining it all back and/or yo yo dieting
Actually, the stomach might not "shrink" physically, but if you chronically undereat, your body can become ridiculously unaccustomed to processing food. This is why, for example, people with anorexia reach a point where they legitimately, medically can't just start eating normally again, but have to be given nutrients intravenously and/or have their portion sizes very very slowly increased. Or, for example, why a person who goes onto a hunger strike cannot all of a sudden be made to eat as before.
I sort of experienced this after a few very heavy health problems, when I could not eat properly for a long time due to taking insane cocktails of antibiotics and thus having a completely nuked intestinal system and stomach. It was extremely challenging to start eating normally again, after 3-4 months of nigh fasting.
This is evidently something you should not WANT to happen to you, though.0 -
lydiakitten wrote: »SophiaSerrao wrote: »gotobedhungry wrote: »Can you really not shrink your stomach? I feel literally sick if I try to eat a "normal" amount of food now. And I get full much faster. Is it more of a mental thing?
Yeah... I think we can all start getting used to eating less. I'm not sure if it's just a mental thing or if it's physical too... But, I think we can just as easily get used to eating the way we were before though. Eating more. Which, I suppose is why so many weight losses result in gaining it all back and/or yo yo dieting
Actually, the stomach might not "shrink" physically, but if you chronically undereat, your body can become ridiculously unaccustomed to processing food. This is why, for example, people with anorexia reach a point where they legitimately, medically can't just start eating normally again, but have to be given nutrients intravenously and/or have their portion sizes very very slowly increased. Or, for example, why a person who goes onto a hunger strike cannot all of a sudden be made to eat as before.
I sort of experienced this after a few very heavy health problems, when I could not eat properly for a long time due to taking insane cocktails of antibiotics and thus having a completely nuked intestinal system and stomach. It was extremely challenging to start eating normally again, after 3-4 months of nigh fasting.
This is evidently something you should not WANT to happen to you, though.
Of course it's something you wouldn't want, I certainly agree.
I don't think I'd ever have to worry about this, though. I was "blessed
" with a preeeetty healthy appetite. The only thing that stops me from eating is my laziness, haha.
I'm glad you got better
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