Hunger.....
1454mfp
Posts: 14 Member
Has anyone tried anything to curb hunger?
2
Replies
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Eating?22
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Keeping busy to be distracted.0
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There are three things I've learned about hunger while dieting:
- You do not need to eat as low as you think you have to eat (increase calories if they're low)
- What you eat affects your hunger level (experiment with foods to form a mental list of filling foods)
- Hunger is not scary (it's good to seek filling foods but it's okay not to be full 100% of the time)5 -
5
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livingleanlivingclean wrote: »Eating?
That's generally what works for me. Although if I know I shouldn't be hungry, I'll have a cup of tea and wait 20 minutes to see if I'm really hungry. Sometimes my stomach must get bored or something.2 -
While a calorie deficit is necessary to lose weight, try keeping up with your proteins. If you are overweight, eat 1.2 grams of protein per pound of your own body weight. If you were obese at 100 pounds, that would mean you should eat 120 grams of protein. If you are 200 pounds, that means 240 grams. etc. When you eat protein, you need to balance it with carbs and fat. Use the appropriate levels based on recommendations, it isn't magic. What that means is that you are probably starving yourself for the sake of a calorie deficit, but you are not sated mainly because you are eating carbs out of proportion to your proteins, and you aren't keeping up with the proteins at all.
Sounds ridiculous, but remember, this is just science. If you don't eat complex carbs, like bread, pasta, and other manufactured sources of carbs, the vegetable matter is vastly lower in carbs. If you eat the appropriate amount of protein, you will actually lose weight. Oh, and a funny side effect of protein, you won't be hungry...
You can eat Whey if you aren't a meat person, but if you are a meat person, eggs, fish, chicken. Mix it to your heart's content, and occasional beef, but not hamburg. They add fat to that to get the right mix. Instead, lean cuts only.
If you do this, and don't spend ALL of your exercise on aerobics, but put a bit into strength training, you will be shocked. What are the muscle groups you should focus on most? Thighs and butt. Why? Biggest muscles in your body, and they burn the MOST calories. Squats, lunges, dead lifts, the stuff you never think about. And when you get a bit sore from working out, bike. This will pump the muscles clear of wastes, making you less sore.
And with all of this, you will find that you are sporting great looks, solid physique, and weights within reason. Side note, don't be as hung up on the scale at first. If you build muscle you will gain weight at first. but when you do this, you will burn fat, and begin to look like you wish. And what happens with the muscle is after you burn up the fat, you reduce the overall weight by using calorie deficits to get down to your preferred weight. Keep up the muscle training, and you will trim down pretty well to a weight your body was meant to be, and you will be healthy and strong.
Once you are not obese, the protein balance is 1 gram per pound. and when you are down below that a bit, you can go to .8 grams per pound. But base this not on the scale, but your BMI. Get the numbers right and you will get where you want to go. Many great books on this topic, just look for them. this isn't Adkins, this isn't Paleo or anything like that. It is just scientific study on the topic of nutrition and exercise.
Most of this is from the Michael Matthews books, and they are worth a hard look!18 -
1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.4
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MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good5 -
amusedmonkey wrote: »There are three things I've learned about hunger while dieting:
- You do not need to eat as low as you think you have to eat (increase calories if they're low)
- What you eat affects your hunger level (experiment with foods to form a mental list of filling foods)
- Hunger is not scary (it's good to seek filling foods but it's okay not to be full 100% of the time)
I would add that when you eat affects your hunger level as well. Intermittent fasting is quite trendy right now, but really, you just need to figure out what works for you. I have a super boring desk job, so I pack and pre-log my breakfast and lunch, then eat gradually throughout the day rather than in two larger sittings (which for me led to the bored or sleepy afternoon munchies). I usually have a snack when I get home, a 500-600 calorie dinner, and another snack before bed. Like I said, there's no right answer.
Also, I agree that it's okay not to be full 100% of the time, but you don't need to be hungry 100% of the time either.3 -
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deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...0 -
Drinking lots of water as thirst can make you think you're hungry and learning to recognise when I want to eat because I'm bored or just want to eat something because it tastes good vs actually starting to get hungry and needing to eat. If you're always genuinely hungry then you need to eat more or else you won't be able to sustain your habits0
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Every time I join the 800g of fruit and veg a day challenge I am stuffed full.
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MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
This^
OP - protein, fiber, and fat are all things that can curb hunger. It's a different combination for everyone.3 -
MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
120g sounds like a lot? that is pretty much the estimate for preserving lean muscle mass if you have a lot to lose (.8g/goal body weight; if you know your body fat, then you could calculate that too, but it would potentially require more math)
I do 140g a day - which is more than the 1g/lmm - because I find protein to be satiating, but I never find that hard to hit - often times I'm over my goal for the day3 -
Black coffee, caffeine pills, Intermittent Fasting3
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deannalfisher wrote: »MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
120g sounds like a lot? that is pretty much the estimate for preserving lean muscle mass if you have a lot to lose (.8g/goal body weight; if you know your body fat, then you could calculate that too, but it would potentially require more math)
I do 140g a day - which is more than the 1g/lmm - because I find protein to be satiating, but I never find that hard to hit - often times I'm over my goal for the day
Well that's bad news for me, now I'm worried about how much muscle I've been losing. Will have to figure out how to boost that number then.0 -
MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
120g sounds like a lot? that is pretty much the estimate for preserving lean muscle mass if you have a lot to lose (.8g/goal body weight; if you know your body fat, then you could calculate that too, but it would potentially require more math)
I do 140g a day - which is more than the 1g/lmm - because I find protein to be satiating, but I never find that hard to hit - often times I'm over my goal for the day
Well that's bad news for me, now I'm worried about how much muscle I've been losing. Will have to figure out how to boost that number then.
46g a day is the minimum recommended daily intake of protein, but that is essentially (imho) for sedentary folks) - if you are doing any kind of working out/especially weights, then you potentially want to increase the protein0 -
MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
120g sounds like a lot? that is pretty much the estimate for preserving lean muscle mass if you have a lot to lose (.8g/goal body weight; if you know your body fat, then you could calculate that too, but it would potentially require more math)
I do 140g a day - which is more than the 1g/lmm - because I find protein to be satiating, but I never find that hard to hit - often times I'm over my goal for the day
Well that's bad news for me, now I'm worried about how much muscle I've been losing. Will have to figure out how to boost that number then.
Here's a good guideline (if you're overweight use the calculations on your goal weight):- If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target.
- If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target.
- If you are sedentary and not looking to change body composition much, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target.
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I'm on my bike for anywhere between 10-20min (depends on what I do that day) and walk my dog for anywhere between 12-15min, and aside from some bodyweight stuff (planks right now) that doesn't even amount to a minute, that's the amount of exercise I currently do. I am aiming to preserve as much muscle as I can. I don't know if that would be considered highly active or lightly active.0
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MichelleSilverleaf wrote: »I'm on my bike for anywhere between 10-20min (depends on what I do that day) and walk my dog for anywhere between 12-15min, and aside from some bodyweight stuff (planks right now) that doesn't even amount to a minute, that's the amount of exercise I currently do. I am aiming to preserve as much muscle as I can. I don't know if that would be considered highly active or lightly active.
That would be lightly active depending on your non-exercise activity and the second recommendation would fit you just fine.0 -
amusedmonkey wrote: »MichelleSilverleaf wrote: »I'm on my bike for anywhere between 10-20min (depends on what I do that day) and walk my dog for anywhere between 12-15min, and aside from some bodyweight stuff (planks right now) that doesn't even amount to a minute, that's the amount of exercise I currently do. I am aiming to preserve as much muscle as I can. I don't know if that would be considered highly active or lightly active.
That would be lightly active depending on your non-exercise activity and the second recommendation would fit you just fine.
Gotcha, thank you so much for explaining all of that
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MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
It's really not a lot. I had 60g of protein just in my lunch yesterday.0 -
Christine_72 wrote: »MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
It's really not a lot. I had 60g of protein just in my lunch yesterday.
Easy for you when you like protein things
I have to pay very careful attention and supplement with powder sometimes to reach the 80-90 I'm aiming for. If I do 140 or higher my entire calorie allowance would be spent on beans and nothing else, and my allowance is pretty high. I imagine if I were to go for lower calories I would be drinking protein shakes 2-3 times a day.0 -
Christine_72 wrote: »MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
It's really not a lot. I had 60g of protein just in my lunch yesterday.
What did you have? (Serious question, if my protein needs to go up I'd prefer to do it as much as possible with food ) 0 -
MichelleSilverleaf wrote: »Christine_72 wrote: »MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
It's really not a lot. I had 60g of protein just in my lunch yesterday.
What did you have? (Serious question, if my protein needs to go up I'd prefer to do it as much as possible with food )
My diary is open if you want to check it out. That lunch was yogurt, chocolate peanut butter protein powder, peanut butter and Almond milk. Tonight (Tuesday, I'm in Australia) I'm having chicken/veggie/rice stir fry which contains 44g of protein.amusedmonkey wrote: »Christine_72 wrote: »MichelleSilverleaf wrote: »deannalfisher wrote: »MichelleSilverleaf wrote: »1.2g of protein per body weight seems like an ungodly amount for the average person. I'd love to know the science that supports someone at 200lb eating 240g of protein a day. I average 60g a day at 240, where the heck would I ever fit in another 200g on top of that? I feel sick thinking about it.
240 seems too high but 60g is likely too low - my rule of thumb - .8g per the goal body weight - so If your goal is 150lbs, then 120g protein would be good
Still sounds like a lot...
It's really not a lot. I had 60g of protein just in my lunch yesterday.
Easy for you when you like protein things
I have to pay very careful attention and supplement with powder sometimes to reach the 80-90 I'm aiming for. If I do 140 or higher my entire calorie allowance would be spent on beans and nothing else, and my allowance is pretty high. I imagine if I were to go for lower calories I would be drinking protein shakes 2-3 times a day.
You're right, i do tend to gravitate toward protein rich foods.0 -
RuNaRoUnDaFiEld wrote: »Every time I join the 800g of fruit and veg a day challenge I am stuffed full.
Ya, I didn't count calories when I was in Costa Rico, but lost weight effortlessly and unintentionally, and was eating a lot of fruit and veggies.1
best question ever 
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