Why am I so hungry all the time?

emilyrtanner

I've previously used MFP in combination with my Fitbit Charge HR for weight loss and it's been quite effective. In the past, I found that a deficit of 300-500 calories per day allowed me to lose weight steadily while still being able to feel satiated and satisfied. But since I jumped back onto the apps a few weeks ago I've found myself still wildly hungry even when I eat exactly what I need. Let's say I burn about 2500 calories in a day. I used to be able to eat 2000 and still feel great. Nowadays I am still ravenous at 2000 and even still hungry at 2500.

I'm a strong believer in listening to your body and feeding it when hungry. I have no interest in starving myself or severely restricting calories as this is a recipe for binges. But I feel like my body right now is demanding more food than it needs. Anyone have a guess as to why? Have I ruined my metabolism?

deannalfisher

are you more physically active during the day? have you changed your workout routine?

AliceDark

I don't see anything in your post that would suggest that you've negatively impacted your metabolism in any way. It's actually fairly difficult to change your metabolic rate in the long term. However...if you're feeling uncontrollably hungry, that can be a clue that something you're doing isn't working for you. Some things to think about: did your eating habits change? Are you getting a relatively balanced macro split (i.e., are any of your macros super low)? Are you getting enough sleep? Did you change your exercise?

emilyrtanner

I don't think I'm more active NOW than I was last year. Recalling my daily caloric burn from last summer it was close to what it is right now.

In the time period between then and now, however, I WAS significantly more active. From about October (when I went off of MFP) to about three weeks ago (when I got back on) I was waiting tables and burning between 3000-3500 calories a day (compared to about 2500/day now - again according to FitBit which I know is not 100% accurate). So I was able to eat a LOT more, and I'm wondering if I am just adjusting still to burning less.

I DO tend to eat less protein these days. I'm having a hard time getting myself to eat meat, whereas I used to really enjoy it. Now the thought of meat makes me incredibly nauseated.

cmriverside

If I don't eat enough protein I'm constantly hungry.

Can you snack on Greek yogurt or hard boiled eggs or something high protein? It helps me a lot to quiet that hunger.

Francl27

Bad food choices possibly. But I don't know, the food that would satisfy me 2 years ago still leave me hungry most of the time nowadays too. That's why maintenance is so hard... even a 200 calorie treat pretty much guarantees that I'll be hungry at some point during the day (and my maintenance is 2400-2500 too). Depressing.

Could be hormonal too though.

AliceDark

Definitely, if you're used to eating more plus you're maybe not getting enough protein, that could be your answer. When you're trying to eat at a deficit, it's really important to find your mix of foods that helps you feel full, but that mix is different for everyone. Some people find protein or fat satiating, whereas other people may be volume eaters who like the sensation of feeling full (so they do things like add big salads or low-calorie/high-volume vegetables, or snack on popcorn, etc.)

Could you possibly add in some extra exercise so you have more calories to eat on some days?

Regarding non-meat protein, I'm a vegetarian and average 110-115g of protein daily. Some of my staples are protein bars/powder, cottage cheese, Greek yogurt, eggs, string cheese, and then I fill in the rest with things like beans or meat substitutes. It can be a little more challenging to get your protein in when you're not choosing meats, but it's not impossible.

emilyrtanner

I don't believe my food choices are "bad" so to speak. I try to avoid processed foods and added sugars, I am eating plenty of vegetables and fruits, etc. But I do think I am just not eating a balanced enough meal at lunch time with regards to protein. I might have a huge salad but only a little protein on top of it, etc. I will try a protein shake or a smoothie with protein powder it in.

Hormones may also play a role (I recently had my Mirena IUD removed a couple of weeks ago). I am starting a new birth control pill next week so maybe it'll even itself out.

Thanks for the responses!

spdaphne

Yeah sounds like you need to balance your meals. Make sure you get enough protein and fats to go along with carbs to keep you full. If I don't have any fat, I'm hungry like an hour later