Just getting started. Having a hard time with feeling hungry constantly...

Needtobeonthebeach

Hi guys! I am new here but I'm not new to watching what I eat and working out. I have recently put on almost 15 pounds ( from 125 to 139lbs) over the past year and I am struggling to get them off so I thought I would try this site. My main issue since I joined this site and well for basically forever is that I am always hungry. Even if I eat high protein foods and no junk. I have tried drinking only water. It doesn't help much. I exercise a lot. I run 45-60 minutes at least once a day plus weights plus yoga and plus other activity ( I walk an additional 3 miles daily just getting around). This makes me hungry all the time no matter what I do. The mfp calories say to eat 1200 for a 2 lb weight loss a week, but I'm actually eating 2000 net calories a day because I feel faint on anything less. Most days I have eaten 1800 or so right by dinner time and can't eat dinner without "going over". I'm not really losing weight and I wonder if it's because my weight is already relatively low for my height (5'9). Or if it is something else? Maybe all the exercise? How can I feel less hungry? Any new ideas? Thank you.

shadowfax_c11

You are currently below what is considered a healthy weight for your height. Why are you wanting to loose?

I think in your case that you need to eat to maintain or possibly even gain a little weight. That will solve your problem.

Needtobeonthebeach

Well for one I'm female, I'm also a small frame and I look a lot better 10 lbs lighter.

shadowfax_c11

So... you would rather look "good" than be healthy? Does being female automatically mean you have to be underweight?

Needtobeonthebeach

I believe that you can be skinny and healthy. I have always been thinner. And the healthy weight range for my height goes from 125 up to 170 so 125 is not underweight and my 139 is definitely not anywhere near underweight for 5'9.

noclady1995

Have you tried eating more often and eating protein each time? I had the same problem when I started all this. So every meal (usually 5) I'm having a lean protein (usually chicken) at least 4-6 oz. and I've found that this helps me not feel so hungry, ESPECIALLY when I get home from work and have to make dinner for my family. I used to just gorge on whatever was within arms reach, but I've controlled it. And with your super active lifestyle maybe it could help?

Needtobeonthebeach

Even accounting for muscle mass and non bmi factors like measurements I am nowhere near underweight. If I was I wouldn't be trying to lose 10-15 pounds

Needtobeonthebeach

Noclady - no I haven't tried it yet. while I'm eating protein, the majority of my calories come from fruit and grains. Should I switch to eating mostly meats and try to eat only protein for a few days? I know me exercising isn't helping the hunger issue. Thanks for the advice I'll look into it

diannethegeek

These are my really general tips for hunger:

1. Make sure that your calorie goals are actually set appropriately. Don't skip this step. A lot of people set goals that are too aggressive and then wonder why they're having a hard time. (In your case, two pounds a week is likely to be too aggressive): http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets

2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer. If you're using MFP's default settings, try to consider protein, fat, and fiber as minimums to reach every day rather than maximums to stay below.

3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to be hungry for a little bit while that happens.

7. I also think it's important to remember that there's a habitual component to hunger. This goes along with point #6, but if you eat because you're bored or you're used to eating in front of the TV or in the car or whatever it is, then you can replace those habits with others that are better for you. Things like keeping water on hand to sip instead of snacking or picking up hobbies that keep your hands busy or that get you out of the house more can help out a little while you're retraining your hunger cues. You might need to pay attention to why you're eating/hungry or what you're feeling when you eat and try to replace food with other things, but it can be really beneficial over time.

SueInAz

The mfp calories say to eat 1200 for a 2 lb weight loss a week, but I'm actually eating 2000 net calories a day because I feel faint on anything less. Most days I have eaten 1800 or so right by dinner time and can't eat dinner without "going over". I'm not really losing weight and I wonder if it's because my weight is already relatively low for my height (5'9). Or if it is something else? Maybe all the exercise? How can I feel less hungry? Any new ideas? Thank you.

Hi and welcome! With so little to lose, you shouldn't be aiming at a 2 pound per week loss. That's the crux of your problem. Here's a good guide:

Pound per week goals
75+ lbs set to lose 2 lb range
Between 40 - 75 lbs set to lose 1.5 lb range
Between 25-40 lbs set to lose 1 lb range
Between 15-25 lbs set to lose 1 -.50 lb range
Less than 15 lbs set to lose 0.5 lbs range

Based on this, you should be aiming at .5 pounds per week. You already know you feel better on more calories, so change your goal, eat more calories and lose the weight a little slower. Don't forget, the way MFP works is you set your goal and MFP gives you a calorie target. This target is set so that you can lose at your goal rate without exercise. So, when you do exercise, you should eat most of the extra calories you burn in exercise to maintain the deficit MFP gives you to meet your weight loss goal of .5 pound per week.

Needtobeonthebeach

I just changed my goal to 0.5

StaciMarie1974

If this is a problem you've had for a while (not just since you started MFP) perhaps first try logging/tracking your food but aiming for maintenance calories for 2-3 weeks? It might help if you get used to eating with more control than you were before, before you try to eat at a deficit.

Just a thought.

SueInAz

needtolose20lbsstat wrote: »

I just changed my goal to 0.5

Great! That should have given you more calories to eat each day. Is the number something that seems reasonable to you given how much you were already eating to feel comfortable?