Always hungry.

michaelcfish

Hello,
I have been using MFP for almost 2 months now. I have tried to be consistent and regular in tracking but EVERYDAY experience (what I consider) problems with hunger. I am always hungry. Track meals, hungry. Midday, hungry. End of the day, hungry. It is a constant battle and physiological pain I experience. I want to know what others do in order not to feel hungry? My calorie limits are 1500 but as I said I ALWAYS feel hungry and it is mentally and physically painful to experience this DAILY. Please, does anyone have advise, techniques, or some way to not feel hungry all the time??

kommodevaran

Eat more,

michaelcfish

That would be a solution but obviously cannot work because it goes over the 1500 calorie daily limit. Thus my question and original post.

jennifer_417

Look at what you're actually eating. It may be that the typed of food you're eating aren't keeping you full. Some people do better with more protein, some do better with more carbs and fiber. Do some experimenting with different types of food and see if that helps.

kyrannosaurus

Why can't you eat more than 1500 calories? It'll slow your weight loss down, but if you feel more satiated with a higher calorie goal it'll be easier to stick to long term.

livingleanlivingclean

How many meals do you eat? Have you tried eating more meals, or less meals? Cutting out or adding snacks? Eating different macrodowns? Experimented with fasting?

Personally, I was always starving eating many "mini" meals. I was always thinking about food and my next meal. After swapping to fewer, bigger meals, and delaying my first meal as long as possible, I feel much more satisfied. I eat higher protein because that's what satiates me more, and I eat a lot of lower cal vegies for volume.

CMNVA

I'm eating 1650 calories and I'm always hungry. I know there are many things you can try with the types of food you eat but at some point you have to face the fact that at 1500 you may always feel hungry. You are eating at a deficit. For most people, that will cause hunger.

I know, I know, I read these boards and I run across a poster here and there who either can't get themselves to eat their calorie limit (which I don't understand) or there are people who eventually feel satisfied at a deficit. That's not me and it never will be. I've always had a strong appetite. Even when I was a child/young adult and very thin. It will never go away for me.

So you need to decide the amount of hunger you can live with without it forcing you to lose your mind or binge. I'm seem to be handing 1650 okay. Yes, I'm hungry, but not insane hungry. When I drop down to 1400-1500 it gets pretty bad.

jayemes

Are you exercising? Are you eating back those calories? If not you may be at a much bigger deficit than you think

livingleanlivingclean

CMNVA wrote: »

I'm eating 1650 calories and I'm always hungry. I know there are many things you can try with the types of food you eat but at some point you have to face the fact that at 1500 you may always feel hungry. You are eating at a deficit. For most people, that will cause hunger.

I know, I know, I read these boards and I run across a poster here and there who either can't get themselves to eat their calorie limit (which I don't understand) or there are people who eventually feel satisfied at a deficit. That's not me and it never will be. I've always had a strong appetite. Even when I was a child/young adult and very thin. It will never go away for me.

So you need to decide the amount of hunger you can live with without it forcing you to lose your mind or binge. I'm seem to be handing 1650 okay. Yes, I'm hungry, but not insane hungry. When I drop down to 1400-1500 it gets pretty bad.

I think coming to terms with some level of hunger is necessary - hunger is not a bad thing, in fact it's completely normal in my opinion. we don't need to be satisfied all of the time!

CMNVA

livingleanlivingclean wrote: »

CMNVA wrote: »

I'm eating 1650 calories and I'm always hungry. I know there are many things you can try with the types of food you eat but at some point you have to face the fact that at 1500 you may always feel hungry. You are eating at a deficit. For most people, that will cause hunger.

I know, I know, I read these boards and I run across a poster here and there who either can't get themselves to eat their calorie limit (which I don't understand) or there are people who eventually feel satisfied at a deficit. That's not me and it never will be. I've always had a strong appetite. Even when I was a child/young adult and very thin. It will never go away for me.

So you need to decide the amount of hunger you can live with without it forcing you to lose your mind or binge. I'm seem to be handing 1650 okay. Yes, I'm hungry, but not insane hungry. When I drop down to 1400-1500 it gets pretty bad.

I think coming to terms with some level of hunger is necessary - hunger is not a bad thing, in fact it's completely normal in my opinion. we don't need to be satisfied all of the time!

Exactly. And not saying anyone has done it here on this thread, but I've read many threads where people are told that if they just eat right or wait it out for longer, the hunger will dissipate. I just want to say that, for some people, it never does. You are eating at a deficit. Hunger is normal and it's okay. In fact, we are biologically designed to feel hunger which drives us to eat the right things. But, yeah, for the OP, you need to decide how much is normal and how much is going to ruin your day.

mom2kateRH

CMNVA wrote: »

livingleanlivingclean wrote: »

CMNVA wrote: »

I'm eating 1650 calories and I'm always hungry. I know there are many things you can try with the types of food you eat but at some point you have to face the fact that at 1500 you may always feel hungry. You are eating at a deficit. For most people, that will cause hunger.

I know, I know, I read these boards and I run across a poster here and there who either can't get themselves to eat their calorie limit (which I don't understand) or there are people who eventually feel satisfied at a deficit. That's not me and it never will be. I've always had a strong appetite. Even when I was a child/young adult and very thin. It will never go away for me.

So you need to decide the amount of hunger you can live with without it forcing you to lose your mind or binge. I'm seem to be handing 1650 okay. Yes, I'm hungry, but not insane hungry. When I drop down to 1400-1500 it gets pretty bad.

I think coming to terms with some level of hunger is necessary - hunger is not a bad thing, in fact it's completely normal in my opinion. we don't need to be satisfied all of the time!

Exactly. And not saying anyone has done it here on this thread, but I've read many threads where people are told that if they just eat right or wait it out for longer, the hunger will dissipate. I just want to say that, for some people, it never does. You are eating at a deficit. Hunger is normal and it's okay. In fact, we are biologically designed to feel hunger which drives us to eat the right things. But, yeah, for the OP, you need to decide how much is normal and how much is going to ruin your day.

Thanks for this whole thread! I have been told I'm doing something wrong because I feel hungry. I went from eating LARGE volumes of food, and never feeling hungry, to actually thinking about what I eat.

For me, feeling hungry is actually a good thing. Not starving, mind you, but hungry. I'm trying to learn how to eat according to my body's energy needs, rather than just scarring down burrito bowls..

elephanteee

I don't know if this is the case for you, but I know for myself that I didn't really know what hunger was. I hadn't felt it in so long. I think when we overeat for long periods of time we begin to "feel hungry" when we really aren't. Like I said, I don't know if this applies to you but you may want to really force yourself to feel the physiological symptoms of hunger. If you really are hungry, try eating every 2 hours or so. I eat fairly large but low calorie meals... An entire bag of lettuce (as low as 50 calories) with low calorie dressing (around 100 calories), canned soup (120-200 calories for the entire can), chicken with barbecue sauce (6oz for 210 calories), vegetables, etc. I like to eat a lot and feel full, so I find foods that I can eat a lot of but not consume a ton of calories. I am also a night eater. I like to relax at the end of the day, watch TV... And eat. So for snacks I eat beef jerky, low calorie popcorn, Special K bars, Gushers. Really you can eat anything you like in smaller portions.

It isn't going to be easy at first but just go day by day, and stick to it. No point in counting the days if you're struggling.

dwald1544

What really helped me was cutting out junk carbs, bread, pasta etc.... getting my carbs from whole grains fruits and veggies. Eating more protein u'd be surprised how you feel after just adding Greek yogurt to your meals. If you don't like it plain add fruit/nuts.... Good Luck

snowdays

It helps me to eat more vegetables. The natural fiber really helps me and fresh fruit to satisfy my sweet tooth. I eat 3 meals a day and a mid-afternoon snack. Usually greek yogurt with blueberries or blackberries for breakfast, lunch-salad or veggies & small piece of lean meat, snack-cherries or small piece fruit with nut or cheese, dinner-lean meat & veggies.
we grilled burgers on night this week and instead of a bun I used Josephs pita bread 60 cal.
and it was great!

michaelcfish

I thought the point was to use MFP then to stick to it's recommended calories in order to lose weight. It seems going past that alters the rate at which one loses weight, and would be an issue with MFP not users simply changing lose 1 pound per week to lose 0.5 pounds per week.

I am sticking to the recommended % and cals of fat, protein, and carbs, etc. that come up in the dashboard on the app.

To others saying "just stay hungry and live with it", please see my original (the very first) post.

I have cut "junk carbs" out and mostly get any carb related from whole-wheat or quinoa.

I am vegetarian and eat a lot of fruits / veg already. Steak or meat is not an option.

I have tried both Greek and Skyr (Icelandic) yogurts as proteins that supposedly curb hungry. Sorry to say, they do not help (again, please see my original post).

Fasting I believe would not help in this situation.

I am eating 3 smallish meals and 3 snacks the whole day in order to stay within 1500 cals.

peyton80

What are you doing for exercise?

livingleanlivingclean

michaelcfish wrote: »

I thought the point was to use MFP then to stick to it's recommended calories in order to lose weight. It seems going past that alters the rate at which one loses weight, and would be an issue with MFP not users simply changing lose 1 pound per week to lose 0.5 pounds per week.

I am sticking to the recommended % and cals of fat, protein, and carbs, etc. that come up in the dashboard on the app.

To others saying "just stay hungry and live with it", please see my original (the very first) post.

I have cut "junk carbs" out and mostly get any carb related from whole-wheat or quinoa.

I am vegetarian and eat a lot of fruits / veg already. Steak or meat is not an option.

I have tried both Greek and Skyr (Icelandic) yogurts as proteins that supposedly curb hungry. Sorry to say, they do not help (again, please see my original post).

Fasting I believe would not help in this situation.

I am eating 3 smallish meals and 3 snacks the whole day in order to stay within 1500 cals.

I questioned whether you'd fasted, and if you tried different meal timing/frequency. I used to eat 6+ meals day. Before I tried fasting and eating less meals I literally thought I'd starve and die if I didn't eat every couple of hours. One day I just tried it... And found it surprisingly easy. If you haven't, give it a go. It won't kill you. (find something to keep you busy though!)

Try increasing protein - eggs are a great source. You could add protein powder to your yoghurt, that would increase the protein more. I personally find the protein recommendation low, and should be seen as a minimum, along with the fat recommendation.

confusionmaven

Eat nutrient rich foods rather than empty calories (not sure if you are doing this, but this is a suggestion). Also, research essential oils. Grapefruit, lemon, and peppermint oils are all beneficial.

kimny72

OP, what are your height and weight, how many pounds do want to lose, and what is your weight loss goal per week? Do you log your exercise?

TeaBea

michaelcfish wrote: »

I thought the point was to use MFP then to stick to it's recommended calories in order to lose weight. It seems going past that alters the rate at which one loses weight, and would be an issue with MFP not users simply changing lose 1 pound per week to lose 0.5 pounds per week.

I am sticking to the recommended % and cals of fat, protein, and carbs, etc. that come up in the dashboard on the app.

To others saying "just stay hungry and live with it", please see my original (the very first) post.

I have cut "junk carbs" out and mostly get any carb related from whole-wheat or quinoa.

I am vegetarian and eat a lot of fruits / veg already. Steak or meat is not an option.

I have tried both Greek and Skyr (Icelandic) yogurts as proteins that supposedly curb hungry. Sorry to say, they do not help (again, please see my original post).

Fasting I believe would not help in this situation.

I am eating 3 smallish meals and 3 snacks the whole day in order to stay within 1500 cals.

1500 is a default minimum for men. If you are very short, or very inactive....then it could be enough calories for you. If you are tall, or active....that's why you are hungry. Taller, active people burn more calories.

1500 BEFORE exercise is based on "I want to lose xx pounds per week." If you choose a high weekly weight loss goal, you get a low number of calories. 2 pounds a week is 1,000 daily calories less, 1.5 pounds is 750 daily calories less, 1 pound is 500 daily calories less. The calories are taken from your NEAT (non-exercise activity thermogenesis).

As far as "an issue with MFP"......YOU chose your weekly weight loss rate. MFP doesn't judge whether or not it's practical for you. It simply does math.

Protein, fiber and/or fat are filling. Different combinations for different people. I don't stay full on fat-free protein...but some people do. You have to find the right mix for you. 2% Greek yogurt with Fiber One sprinkles holds me over better than 0% Greek alone.

I don't subscribe to the eat 3 meals and 3 snacks, but it does work for some people. Some people do better skipping breakfast (smaller eating window). Some people do better without snacks. Meal timing is just personal preference.

HeidiCooksSupper

michaelcfish wrote: »

I thought the point was to use MFP then to stick to it's recommended calories in order to lose weight. It seems going past that alters the rate at which one loses weight, and would be an issue with MFP not users simply changing lose 1 pound per week to lose 0.5 pounds per week.

I look at it quite differently. The default numbers given by the site are simply that, DEFAULT numbers. The system allows you to change the numbers -- a lot of the numbers if you pay to become a premium member which is pretty cheap. You can save more money than it costs on your reduced grocery purchases.

There are, among the members, folks who approach their diet and exercise in a variety of different ways bringing together a variety of different knowledge bases. Flexibility is key to the site. Therefore, it can be used by the super-obese, those who need to gain weight, those who need to follow special diets, body builders, marathon trainers, etc. It supports those who eat three meals a day, fast on alternate days, eat one meal, graze, etc. It works internationally and even accommodates both metric and American measuring.

Now that you've ascertained the default numbers are not working for you, you can do the research and experimentation for what does work for you and change the settings accordingly. I'm a fat, old, sedentary foodie. Why should what works for me be exactly the same as what works for a 25-year-old body builder? Why should my eating habits be ideal for anyone else?

What does work universally is the concept of CICO, calories-in calories-out. Over time, if the calories you consume are fewer than the calories you burn, you will lose weight. On average, folks tend to lose approximately a pound a week if they consume on average 3500 fewer calories than they burn over the long run. Beyond that, it's up to you.

amietest

My biggest solution to hunger is enough sleep and delaying my first meal until I am really hungry. If I don't get enough sleep, I find I am much hungrier. I go for a walk before breakfast, which pushes the whole day worth of calories out and makes me less hungry.

MommaGem2017

You don't mention if you're doing any exercise. If you're running 10 miles a day and not eating back your exercise calories - the. No wonder you're hungry.

Purplebunnysarah

I'm losing about a lb per week as a short female eating 1900-2200 calories a day (netting between 1200-1500). Unless you are very short, very inactive, or very near goal you could probably bump up your goal by 250 calories per day.

This isn't a weight loss competition. No harm in slowing things down a bit.

womanisadevil

When I'm hungry I exercise.
Then I can eat the exercise calories and not be sad.

Got cardio and weights in twice each today!
Extra 500 calories to eat.

Personally, if I don't have 20+ grams of fibre a day and a LOT of water I feel famished.
Maybe try playing with you macros, see what works best for you.

On days where I'm hungrier too I find it helps me to save most of my calories till evening and then I can have a HUGE meal and have that overfull feeling that I oh so desire.
So I'd eat say 250 for a light meal 250 for a light meal and then a nice 1000 calorie meal and be full till noon the next day!

Good luck with it, I hope you find what works for you.

HeliumIsNoble

michaelcfish wrote: »

That would be a solution but obviously cannot work because it goes over the 1500 calorie daily limit. Thus my question and original post.

I had that issue too. I reassessed my activity and what I thought my maintenance threshold will actually be, and changed my calorie limit.

I'm a short, albeit active woman, and 1500 was only sustainable as long as it was by eating back all my exercise calories. I can still lose weight above 1500, so I'm guessing you can too.

Decide what you want. Fast weight loss and daily hunger or slower weight loss and a higher level of contentment.

P.S. Bulk out meals with spinach, lettuce and other leafy vegetables.

Duchy82

A little bit of hunger at some point during the day is normal. But it is going to be a balance between what you find tolerable and what you want to achieve. If you are constantly hungry then the solution would be to reassess your weekly weight loss goal, decide whether you can live with a slower loss a week and up your calories. If it is set to 2lbs a week, try 1lb a week and see if that is more manageable. Another option others have suggested is play with your macros some feel fuller on high protein, others on higher fat or fiber. That's for you to figure out really. Other than that there is nothing else to try but admit defeat and I'm sure you don't want to do that.

nosebag1212

Why do you think you need to limit to 1500 calories? That's the bare minimum for a male.

RodaRose

michaelcfish wrote: »

I thought the point was to use MFP then to stick to it's recommended calories in order to lose weight. It seems going past that alters the rate at which one loses weight, and would be an issue with MFP not users simply changing lose 1 pound per week to lose 0.5 pounds per week.

I am sticking to the recommended % and cals of fat, protein, and carbs, etc. that come up in the dashboard on the app.

To others saying "just stay hungry and live with it", please see my original (the very first) post.

I have cut "junk carbs" out and mostly get any carb related from whole-wheat or quinoa.

I am vegetarian and eat a lot of fruits / veg already. Steak or meat is not an option.

I have tried both Greek and Skyr (Icelandic) yogurts as proteins that supposedly curb hungry. Sorry to say, they do not help (again, please see my original post).

Fasting I believe would not help in this situation.

I am eating 3 smallish meals and 3 snacks the whole day in order to stay within 1500 cals.

@michaelcfish
I am not a vegetarian but I used to be.

You could try this for two weeks:
Eat only one fruit a day. For some people fruits are similar to "empty" calories because they do not satisfy them.
Eat lots of protein and enough fats: tofu, seitan, eggs, chic peas, lentils chia seeds, flax seeds, black beans, buckwheat, soy beans, quinoa, broccoli, kale, swiss chard, peas, green beans, romaine lettuce, green peppers, zucchini, asparagus, edamame, mung bean sprouts. cow milk or soy milk.
Eat enough oil -- full fat yogurt and salad dressing, some butter, avocados.

yvoennsche

Go read "Always Hungry" by Dr. David Ludwig. He is a MD, PhD nutrition researcher, wrote a book which cites a lot of scientific research, but in a very understandable way. I have been using it for 5 weeks, lost 8 pounds so far, not being hungry at all.