Help I’m hungry all the time
toretty
Posts: 4 Member
Hello It’s my first time posting I need advice on my journey... i been dieting for ever . I been always overweight, now I want to make changes on my life style because of health my knees hurt my back and I don’t want to gain anymore weight. I’m 5’3 225 lbs, last year I had my baby he’s 1 yr old now and still not loosing my baby weight I’m always hungry sometimes I can control myself but when I’m feeling down or in my period I just can’t stop eating makes me feel so good, I need an advice how to control myself on those days i exercise some times walking or do cardio but then I stop I’m really wanna change my life but I can’t .. my husband love to eat too and that don’t helps a lot please tell me joe do you control your appetite o need to lose and I need advice tricks or some help ... thank you
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Replies
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Easy fixes - fill up on things that add bulk without calories. There is a reason we always hear salad salad salad when we want to diet. Without the extra cheese and dressings and nuts, low calorie and filling. Start each meal with a large glass of water ahead of it by about 10 minutes.
I feel like there are deeper issues at play here that may be worth looking into, but habits will need to be altered. You need to find something else that makes you feel good.3 -
Hunger and appetite is not the same. Google "the hunger scale".
Don't blame your husband. Everybody loves to eat. Eating is supposed to feel good, but you are overeating, and that is not good. You are not going to stop eating, but you have to stop overeating. You're not supposed to control your appetite, but to tolerate it, and to control your food intake. See the difference? Decide that you're only going to eat at meals, make delicious meals, and don't have any "snack" foods available.
Exercise regulates appetite. Find out why you stop exercising and change those things so that you can continue to exercise.7 -
Everyone is different when it comes to what best controls their appetite. Here are some things you could try:
High-volume, low calorie foods: eat big servings of low-cal, high-bulk fruit and veggies.
Low-carb: Some folks find a high-fat, moderate-protein diet helps them feel full longer.
Intermittent fasting: Eat fewer meals in a smaller window of time (skip breakfast, for example) to curb hunger.
Grazing: eat lots of small meals throughout the day to curb hunger.5 -
also foods with high fiber, like split pea soup, can be very filling for low calories.1
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I would suggest starting a LCHF (Low Carb, High Fat) diet since you 1.) like to eat and enjoy food, 2.) feel that you get hungry (when maybe it's not hunger), 3.) fall off the exercise wagon.
A good start would either be the Atkins website or a very inspirational website I found: dietdoctor.com.
To succeed on a low-carb diet of this nature, you have to be strict about your carb intake. MFP is still a great tracking tool, but you would focus more on your carb intake, rather than fat/calories.
Anyhoo, the only reason why I stand behind this is because it worked/works for me. I had high blood pressure and very high triglycerides and went hard-core on low-carbs and it helped both... my triglycerides went down over 100 points in 6 months. Also, diabetes runs rampant in my family and sugars are never good. I now focus on a more balanced diet, but when I need a kick-start, I cut out carbs for a while.
Weight loss is such a great side effect of this diet, but I also reaped the rewards from the health benefits. If you're skeptical, see a doc, get bloodwork, try the diet for a few months and return for bloodwork and see how it goes. It's not for everyone, but especially good for people who love food, like to feel full/satisfied - it keeps you fuller longer. Also, meal prepping is key because some people find it hard to eliminate bread. All diets take a certain amount of work, but you have to work a little to get healthier.
The first time I did it, I lost a lot of weight w/no exercise, but I was in my mid-20's. Now that I'm 47, I do my elliptical 5-6 days a week, 45 - 60 minutes. You'll find it feels really good to get the body moving.
I've been struggling with weight all my life - it's never easy, so I wish you the best of luck whatever you decide!
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I started cutting calories less than 2 weeks ago. Before that I was eating whatever I wanted whenever I wanted. I was “hungry” the first week and constantly thinking about what I would eat next. This week, just in the past few days, there’s been a HUGE change. I am not feeling hungry and the healthy food is satisfying me. Sugar and junk food is addicting! I think if you cut them out, go for an apple or carrot when you want to snack... they lose their power and you don’t crave them so much! Good luck!5
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Harsh truth? You'll be hungry at first. Another harsh truth? Being hungry is just part of eating less than you are used to.
There are ways to help that. Change what you eat. Eat lots of fiber, fat and protein, less carby bready stuff.
I know you are new to this, but you need to drop the excuses. All of them. And just do what you need to do to get the weight off. Excuses are barriers against our goals. Never blame others for what you can control. Adults sometime have to put their "big girl panties" on and just be responsible for themselves.13 -
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. http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
2. Try different macros. A lot of people 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. Others feel better with high volume, higher carb diets (I trend this way during my period, personally). That's okay, too. See what makes you feel best.
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.14 -
kristen8000 wrote: »Harsh truth? You'll be hungry at first. Another harsh truth? Being hungry is just part of eating less than you are used to.
There are ways to help that. Change what you eat. Eat lots of fiber, fat and protein, less carby bready stuff.
I know you are new to this, but you need to drop the excuses. All of them. And just do what you need to do to get the weight off. Excuses are barriers against our goals. Never blame others for what you can control. Adults sometime have to put their "big girl panties" on and just be responsible for themselves.
harsh truth...no you don't have to be hungry to lose weight.
appetite <> hunger
Thrist <> hunger
Boredom<>hunger
but lots confuse them.
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I think that @toxikon hit the nail on the head when she said that "everyone is different". That is so true! I know a lot of people who have had success with Low Carb High Fat, like @dhadley1970, while for others (me included) that doesn't work (I need a balanced meal to feel satisfied). Therefore, I would strongly recommend trying different things (like the ones that toxikon listed). Personally, I find that I feel most full on the fewest calories when my foods are high-volume and low calorie, minimally processed, high protein, balanced macros (fats, proteins and carbs).
The key is understanding yourself and your own triggers, whether those are emotions, foods (like chips--I'll eat them all), or situations (like parties or eating out). The thing that seems to have the most evidence in helping with weight loss is writing down what you eat, when, and how much. Tracking your hunger levels and emotions before, during and after eating, will also help you gain insights into your own patterns and triggers, which you can then strategize for.
Good luck!2 -
kristen8000 wrote: »Harsh truth? You'll be hungry at first. Another harsh truth? Being hungry is just part of eating less than you are used to.
There are ways to help that. Change what you eat. Eat lots of fiber, fat and protein, less carby bready stuff.
I know you are new to this, but you need to drop the excuses. All of them. And just do what you need to do to get the weight off. Excuses are barriers against our goals. Never blame others for what you can control. Adults sometime have to put their "big girl panties" on and just be responsible for themselves.
harsh truth...no you don't have to be hungry to lose weight.
appetite <> hunger
Thrist <> hunger
Boredom<>hunger
but lots confuse them.
No, no one has to be hungry, but until they find ways to lose weight and not be hungry, you will be. I've learned over the last 6 years how to control it. But when you are new at it, sometimes you have to take a step back and figure out ways to fix it. Maybe eat at regular intervals (2-3hrs). Maybe change your diet. I learned that if I have only carbs for breakfast, I'm snacky all day. If I have fat/protein, I'm less hungry and eat less.
My point was that early on there is a ton of "figuring" in this and until you learn more about "Why" you are "hungry" (if it's hunger at all), you can't fix it.
OP, start small and do what you can. But you'll find it easier if you don't blame outside "things".
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kristen8000 wrote: »Harsh truth? You'll be hungry at first. Another harsh truth? Being hungry is just part of eating less than you are used to.
There are ways to help that. Change what you eat. Eat lots of fiber, fat and protein, less carby bready stuff.
I know you are new to this, but you need to drop the excuses. All of them. And just do what you need to do to get the weight off. Excuses are barriers against our goals. Never blame others for what you can control. Adults sometime have to put their "big girl panties" on and just be responsible for themselves.
harsh truth...no you don't have to be hungry to lose weight.
appetite <> hunger
Thrist <> hunger
Boredom<>hunger
but lots confuse them.
Yeah, it's true that you don't have to be hungry to lose weight--and hunger is a natural reaction to reducing calories.
And I've been on diets several times, and several times successfully. And the first week to ten days I felt hungry every time, and then my body was able to adjust to "the new normal". The human body evolved in a world in which is resists losing weight, but will adapt (within reason).
Plus, it takes time to learn how to eat in a new way so you aren't so hungry. For me, for instance, it took time to realize picking high-protein snacks left me feeling more satisfied than carb-loaded ones. That and lots and lots of nice hot coffee.
My takeaway is that expect to be a little hungry. Not ravenous hungry IF you go for a sensible weight loss plan. And you will face the challenge of feeling hungry and will learn to deal with it whether it's because...well, you're hungry or because you are used to eating chips in front of the TV or you're angry at your boss. By expecting it, that means having a plan when you need to change a situation or behavior and accepting that you will be mildly uncomfortable from time to time.
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Thank you all , I been trying meals every 3 hours and still hungry and one large meal by day and this is the one is working more for me but then I got bored and need something to chew and then I go back with my bad habits, I supposed to eat 1200 calories some days I’m perfect it some not and i drink lots of water like 10 16 oz water bottles.... thank you I’m really grateful with this advices next Time I’ll post will be to share my progress thank to you0
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Thank you all , I been trying meals every 3 hours and still hungry and one large meal by day and this is the one is working more for me but then I got bored and need something to chew and then I go back with my bad habits, I supposed to eat 1200 calories some days I’m perfect it some not and i drink lots of water like 10 16 oz water bottles.... thank you I’m really grateful with this advices next Time I’ll post will be to share my progress thank to you
Unless you are a very tiny elderly woman, 1200 calories is likely way too low to NOT be hungry all the time.
It's the newbie mistake we see all the time here. Too aggressive a weight loss leads to hunger leads to giving up. It's better to aim for slower weight loss.
I'm on about 1,600 calories and I've lost 46 pounds. If I were on 1200 I'd be a crabby mess.
I've done this for months. Trust me.6 -
Where did you come up with 1200 calories? Did you do the guided set up on MFP? Also make sure you log any exercise and eat back those calories.0
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It's ok to feel hungry.
It really is.
I'm not trying to be silly when I say that.
What you wrote indicates that eating is tied into you emotionally in some way. You are eating to feel good.
Overeating is a habit like biting your nails or smoking. You need to become aware of the things that lead to your overeating habit and substitute other things. Watching TV is often a precursor to overeating for example.
So do not put yourself in that situation. If you are an alcoholic don't hang out in bars.
When you start to feel like overeating go for walk or do something that occupies your mind.
And like others have said, don't be too extreme in your calories. Set achievable goals.2 -
Where did you come up with 1200 calories? Did you do the guided set up on MFP? Also make sure you log any exercise and eat back those calories.
Idk when I set up MFP my weight height and activity level was sedentary it show me 1200 calories and when I do excersices almost never eat back the calories burned0 -
Where did you come up with 1200 calories? Did you do the guided set up on MFP? Also make sure you log any exercise and eat back those calories.
Idk when I set up MFP my weight height and activity level was sedentary it show me 1200 calories and when I do excersices almost never eat back the calories burned
1200 is a default. If you put in a high enough weekly weight loss goal, MFP spits out 1200.
1200 is for petite & sedentary OR elderly & sedentary. If this is not you.....you set a too high weekly weight loss goal.
1200 is BEFORE exercise. Be hungry if you want to. Don't use the site as designed....but that's why you are hungry.4 -
1200 cals is too extreme. Remember, you are just starting out. You are not used to eating healthy and practicing portion control. Start with a goal that's more realistic. Trust me, you will still loose. I am sure that before you started your weight loss journey, you were prob eating over 2500 cals per day, on good days!
Start small, cut down on junk, sugar and be mindful of your portions. Up your water intake as well. You don't want to send your system in shock by starting a 1200 cals per day, you will get discouraged and quit!
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There's a thread with lots of information at the top of the forum page for General weight loss. It links to nearly a dozen topics. It's a great place to start and might answer some basic questions.
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NotGuiltylawyer wrote: »1200 cals is too extreme. Remember, you are just starting out. You are not used to eating healthy and practicing portion control. Start with a goal that's more realistic. Trust me, you will still loose. I am sure that before you started your weight loss journey, you were prob eating over 2500 cals per day, on good days!
Start small, cut down on junk, sugar and be mindful of your portions. Up your water intake as well. You don't want to send your system in shock by starting a 1200 cals per day, you will get discouraged and quit!
Yes! Just start logging what you are currently eating, and then cut back your portions. Weigh and measure - don't eyeball it, because when you start weighing things, you just might be surprised to see what a "portion" is. Start adding more vegetables and other high fiber foods, drink that water and ditch or cut back on liquid calories.
You don't need to do it all the first day. Gradual changes are those that stick for most people. Yes there will be those people that started strict on day one, but for many of us, we made one or two changes a week/month.
Start walking if you can, bring the baby, and if you can only go for 5 or 10 minutes that's what you do. But do it consistently, and after a week or two or three, up that time by a few minutes.
This isn't a race, there is no finish line, you will need to maintain these habits for life if you want to keep the weight off.1 -
I think it's a bit of a 2-part issue: you're always hungry but you've also picked up a habit that you want to kick!
Fill up on fiber and protein and veggies! Veggies are low cal, high in fiber and fill you up. My favorite thing to make when I just want to EAT is a BAS (Big *kitten* Salad). Mix of my favorite greens, raw and roasted veggies (roasted mushrooms are amazing), a handful of avocado and protein (my favs are smoked salmon or grilled chicken). Fills you up BIG time and totally healthy.
It sounds like you already recognize that over-eating is a thing for you. Try to recognize it in the moment and immediately (I mean don't even think about it), remove the food. Find something else that you love to do - make tea, take a bath, go for a walk, garden, etc. Healthy and you'll feel proud of yourself which will do wonders to motivate you next time.
Goodluck - you've got this!2 -
Thank you and I’ll take all the advice it’s been really motivational all this thanks all0
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Where did you come up with 1200 calories? Did you do the guided set up on MFP? Also make sure you log any exercise and eat back those calories.
Idk when I set up MFP my weight height and activity level was sedentary it show me 1200 calories and when I do excersices almost never eat back the calories burned
It might be useful to take some time to read the link I posted up above. It has a couple of different ways to set your calorie goals and it sounds like 1200 might not be working out for you.1 -
Good tip:
make a green salad to eat before you main course - dressed with salt and a squeeze of lemon juice
I like romain (cos) lettuce, cucumber, scallions (spring onion), radish.. a large bowlful is virtually nothing calorie wise, drink a glass of water with it
then eat your normal, healthy lunch or dinner
do this consistently and you won't feel so hungry.
Oh, and MUSHROOMS are a big filler upper food. Just grill or griddle them with no fat or a One Cal Spray
100g of mushrooms is 10 calories, make a side dish of them with your protein and fill your tummy
Noneed to be hungry, eat LOTS of very low calorie foods1 -
rickinnercirclebet wrote: »Good tip:
make a green salad to eat before you main course - dressed with salt and a squeeze of lemon juice
I like romain (cos) lettuce, cucumber, scallions (spring onion), radish.. a large bowlful is virtually nothing calorie wise, drink a glass of water with it
then eat your normal, healthy lunch or dinner
do this consistently and you won't feel so hungry.
Oh, and MUSHROOMS are a big filler upper food. Just grill or griddle them with no fat or a One Cal Spray
100g of mushrooms is 10 calories, make a side dish of them with your protein and fill your tummy
Noneed to be hungry, eat LOTS of very low calorie foods
This is great advice IF fiber is the thing that keeps you satiated. The problem is that's not one size fits all. I would need some dietary fat with this to have any staying power for me.1 -
rickinnercirclebet wrote: »Good tip:
make a green salad to eat before you main course - dressed with salt and a squeeze of lemon juice
I like romain (cos) lettuce, cucumber, scallions (spring onion), radish.. a large bowlful is virtually nothing calorie wise, drink a glass of water with it
then eat your normal, healthy lunch or dinner
do this consistently and you won't feel so hungry.
Oh, and MUSHROOMS are a big filler upper food. Just grill or griddle them with no fat or a One Cal Spray
100g of mushrooms is 10 calories, make a side dish of them with your protein and fill your tummy
Noneed to be hungry, eat LOTS of very low calorie foods
This is great advice IF fiber is the thing that keeps you satiated. The problem is that's not one size fits all. I would need some dietary fat with this to have any staying power for me.
I'm assuming most people will be getting approx 30% of their calories from fat (well I do)
I prefer to get my fat from my eggs, meat and a bit of butter which is why I don't add fat to my salad
That 30% of cals from fat should be enough to provide satiation if fat is the key.
Bulk though WILL tell the brain that the belly is full if you actually do FILL the stomach and if this bulk is slow to digest then hunger can be delayed until it's time to eat again1 -
We've likely all been through good times (diet under control, healthy lifestyle, "the good old days" etc.) and bad times (weight gains, sloppy diet, "letting go", etc.). It always baffled me how my appetite could be completely out of control during some months or years (gaining 20lbs in a short time), and then under control again during other times.
Then I noticed it doesn't have anything to do with my appetite, discipline or willpower. Rather, it always had something to do with my lifestyle, such as where I lived, the job I had, the partners I had, and other emotions affecting me. Once your environment is set up for a healthier lifestyle, your appetite and good habits can follow more easily.
That said, my advice based on my experience (even though I'm not married): allow your husband to support you and partake in this journey. I believe that partners have a crucial influence on our diet success, especially if you consider that they share the same grocery list or restaurant menu.1 -
MFP tells me 1200 as well if I plug in my numbers and like you, that leaves me really hungry. I decided to figure out how many calories I would need to sustain me at my goal weight and I eat those. I realize my weight will come off slower than I'd like but I am OK with that. It's a better alternative than doing nothing or being very hungry. (I realize this might be still be too low of a number for people with more weight to lose, so in that case you could start eating for an intermediate goal and adjust down as you lose.)1
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Drink green tea with lemon or sugarfree lemonade whenever you feel hungry1
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