I only eat when I'm hungry. Is that okay?
hulket
Posts: 11 Member
I've been yo-yoing up and down for the last ten years. Low calorie, low carb, low sugar. It takes over my life. And I do always lose weight, but then I always gain it back. As of a month ago, I'm the biggest I've ever been (100 lbs overweight). So this time around, I decided I'm going to just quietly change how I do things. I want to take care of my body. Listen to it. Try to instill in myself that food is FUEL. I'm going to eat when I'm hungry, and only until I'm satisfied, and only healthy foods that I enjoy and that make me feel good. And I'm not going to obsess. I'm going to eat when I'm hungry, and then forget about it. I want to completely change my mindset in hopes it'll create a long-lasting healthy me. Easier said than done, I know, but, so far, so good.
A month in I'm down 8lbs. I'm not bloated. I have more energy. I overall just feel better. It was hard at first, really hard, but it's getting easier. I really only do eat when I'm hungry. But for forever, I've been conditioned that I HAVE to eat 1200+ calories a day to be healthy. But honestly, some days I don't. Some days I have a light lunch, and I'm good. I'm not hungry for the rest of the day. Other days, I'll have two full meals and a snack (I've never done breakfast, it always made me feel gross). It all depends on activity level really. But I worry, is that okay?
Any pros out there have an advice? Or anyone else in the same boat?
A month in I'm down 8lbs. I'm not bloated. I have more energy. I overall just feel better. It was hard at first, really hard, but it's getting easier. I really only do eat when I'm hungry. But for forever, I've been conditioned that I HAVE to eat 1200+ calories a day to be healthy. But honestly, some days I don't. Some days I have a light lunch, and I'm good. I'm not hungry for the rest of the day. Other days, I'll have two full meals and a snack (I've never done breakfast, it always made me feel gross). It all depends on activity level really. But I worry, is that okay?
Any pros out there have an advice? Or anyone else in the same boat?
9
Replies
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As long as you are in a calorie deficit over time, when you eat is largely irrelevant. If you're able to accomplish this without having to log/track/weigh/measure your food portions, then more power to you. It's not an approach that works for me because I am always hungry and ready to eat!
ETA: As another poster mentioned, making sure you eat a minimum amount is important, too!9 -
1200 is the minimum net calories you should consume - for health - its not just about hunger (because our bodies can give us really goofy signs/ or non-signs) - but you need to ensure that you are adequately providing your body with the nutrients it needs and that is very hard to do under 1200 cal aday9
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Some people on here do a weekly average because they'll generally have low and high days, and that's okay. Having low-calorie days is generally fine if they're only a little low, and you generally make up for it on days that are a little high. They would only become a problem if you were to end up in a binge-restrict cycle from going too low and then whipping back and going too high. It doesn't sound like you're dealing with that.
Heck, eating that way would be the ideal I think, but I think a lot of us are on MFP because we have trouble naturally regulating like that. It just doesn't work for me.11 -
I eat only when I'm hungry, and always have. I managed to gain a lot of weight doing that. You have to be in a calorie deficit to lose.9
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Your body doesn't always tell you what you need to hear. How full you feel is not a sign of whether or not your body is getting the proper calories it needs. If you eat a bunch of voluminous, low calorie food, then you will feel full even if you are not getting enough calories for your body. I would try to eat some more calorie dense foods (think peanut butter) so that you can get a higher calorie number without feeling like you are overstuffing yourself. You should be eating at least very close to 1200 if not at that level.
If you have 100 pounds to lose, your body has a little more leeway and you may not feel the negative effects of under eating right away, since your body has enough fat that it can operate in bigger deficits without taking as many survival actions. But long term, it is still not a healthy idea.16 -
Thanks so much guys, that's super helpful.
MFP people are the best! 9 -
I wish you luck with that method. I would love to get there and hope when I get to maintenance I can adopt that way of eating:). Everybody tends to use 1200 calories as a general rule of thumb, however your height/weight/age/activity level/etc. all factor in. Personally I wouldn't worry about it too much if you are mentally healthy and you really truly aren't hungry, there is no reason to force yourself to eat. It will even out over time. You just need to make sure you haven't sort of convinced yourself you aren't hungry because you are wanting to lose weight so badly.3
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Your body doesn't always tell you what you need to hear. How full you feel is not a sign of whether or not your body is getting the proper calories it needs. If you eat a bunch of voluminous, low calorie food, then you will feel full even if you are not getting enough calories for your body. I would try to eat some more calorie dense foods (think peanut butter) so that you can get a higher calorie number without feeling like you are overstuffing yourself. You should be eating at least very close to 1200 if not at that level.
If you have 100 pounds to lose, your body has a little more leeway and you may not feel the negative effects of under eating right away, since your body has enough fat that it can operate in bigger deficits without taking as many survival actions. But long term, it is still not a healthy idea.
Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
OP - It's ok to go under 1200 some days. Most people measure poorly and under-count, so you likely are eating more than you think, pair that with the fact that you will go over some days as well and you have nothing to worry about.31 -
RelCanonical wrote: »Some people on here do a weekly average because they'll generally have low and high days, and that's okay. Having low-calorie days is generally fine if they're only a little low, and you generally make up for it on days that are a little high. They would only become a problem if you were to end up in a binge-restrict cycle from going too low and then whipping back and going too high. It doesn't sound like you're dealing with that.
Heck, eating that way would be the ideal I think, but I think a lot of us are on MFP because we have trouble naturally regulating like that. It just doesn't work for me.
100% all this!
I think your way is ideal for long term.1 -
My personal opinion is that it is okay if it's not every day, you aren't purposely trying to cut your calories/over-restrict, and you feel okay physically and mentally. But if you get to a point where after a few 1,000 calorie days suddenly you have crazy cravings or feel bingey, it might be the result of not eating enough. That's what happens to me.7
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tonyrocks922 wrote: »Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
Why? Peanut butter has beneficial fats, protein and carbs. It is perfectly healthy as part of an overall balanced food plan.22 -
Hi. I would also suggest to get regular medical checkups to be sure that you stay healthy. Some things might get damaged without you feeling it, so the healthiest approach is to also consult a medic at least once a year for routine investigations. Best of luck.1
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debrakgoogins wrote: »tonyrocks922 wrote: »Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
Why? Peanut butter has beneficial fats, protein and carbs. It is perfectly healthy as part of an overall balanced food plan.
This isn't about peanut butter specifically. Telling someone who is 100 lbs overweight and successfully losing weight to add a calorie dense food to their diet for no reason other than to hit a number on this app is bad advice.22 -
tonyrocks922 wrote: »debrakgoogins wrote: »tonyrocks922 wrote: »Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
Why? Peanut butter has beneficial fats, protein and carbs. It is perfectly healthy as part of an overall balanced food plan.
This isn't about peanut butter specifically. Telling someone who is 100 lbs overweight and successfully losing weight to add a calorie dense food to their diet for no reason other than to hit a number on this app is bad advice.
If she is eating below 1200 on a regular basis, it is bad advice to tell her that it's ok. She is losing 2 pounds a week and often not hitting 1200 calories. 2 pounds is reasonable considering she has 100 pounds to lose but it is still important to get basic nutrition. If she is not feeling hungry and consistently hitting below 1200 for the day, she needs to get those calories or risk illness. A tablespoon of peanut butter (or any high calorie food) can get her above 1200 without making her feel too full.17 -
Are you weighing everything on a scale or are you only measuring? Could very well be eating over 1200 calories if you aren't weighing everything.
There is nothing wrong with intuitive eating if that is what works for you.5 -
runnermom419 wrote: »Are you weighing everything on a scale or are you only measuring? Could very well be eating over 1200 calories if you aren't weighing everything.
There is nothing wrong with intuitive eating if that is what works for you.
Nope, don't weigh a thing. Hmmm. Now that you guys say that, maybe I am getting over 1200 calories because I really don't measure anything (other than eyeballing it). Only now it's all veggies, fruits, lean meats and nuts instead of greasy takeout and processed junk. And I ALWAYS over-ate before. Maybe it's just taking my brain a bit to catch up.
And peanut butter. Omg I love my peanut butter. That with apples are my go-to snack at the moment. Mmmm.6 -
runnermom419 wrote: »Are you weighing everything on a scale or are you only measuring? Could very well be eating over 1200 calories if you aren't weighing everything.
There is nothing wrong with intuitive eating if that is what works for you.
Nope, don't weigh a thing. Hmmm. Now that you guys say that, maybe I am getting over 1200 calories because I really don't measure anything (other than eyeballing it). Only now it's all veggies, fruits, lean meats and nuts instead of greasy takeout and processed junk. And I ALWAYS over-ate before. Maybe it's just taking my brain a bit to catch up.
And peanut butter. Omg I love my peanut butter. That with apples are my go-to snack at the moment. Mmmm.
Just bear in mind nuts can be quite a calorie bomb.6 -
runnermom419 wrote: »
Just bear in mind nuts can be quite a calorie bomb.
I use a few chopped pecans on my mixed greens for some protein. That's it really.
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Try measuring/weighing everything for a while - you might be very surprised. And it teaches your eyeballs what a real portion is. Slowly overtime - you will find your portions creep up - so a reset is a good idea every now and then anyway.9
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It isn't just about losing weight as fast as possible. That number there is aimed to steer members away from eating below their Basal Metabolic Rate, which is the number of calories you need for your vital organs (lungs, kidneys, liver, and heart) to function if you literally lie still in bed all day. If you underfuel your body sufficiently as part of losing weight, you may dip beneath that number. If your heart in paticular doesn't have enough energy to beat regularly, that is very, very, very bad news.tonyrocks922 wrote: »debrakgoogins wrote: »tonyrocks922 wrote: »Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
Why? Peanut butter has beneficial fats, protein and carbs. It is perfectly healthy as part of an overall balanced food plan.
This isn't about peanut butter specifically. Telling someone who is 100 lbs overweight and successfully losing weight to add a calorie dense food to their diet for no reason other than to hit a number on this app is bad advice.
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I've lost successfully on intuitive eating. (only eating when hungry, stopping before I get stuffed). The problem I sometimes run into while doing this, is unintentionally undereating. When I first started out on this leg of my weight loss journey, this is how I started. After a couple weeks though, my appetite shot through the roof, and I couldn't figure out why I was so dang hungry. Bingey, even. I started counting, and figured out on some days, I was probably netting between 600-900 calories after exercise some days. If it wasn't due to undereating, I was having increased hunger due to lack of protien and fiber.
SO the moral to my story- is to just be careful and listen to your body. If your weight loss stalls out, or you find yourself in a binge/restrict cycle, or just uncontrollable hunger, start counting for a while. I began counting, and figured out I needed to eat a bit more to have easy & sustainable weight loss, and I learned I have a bad habit of not getting enough protien. I counted religiously for about 8 months, and it really helped me learn my portion sizes, and what a proper days worth of protien looks like. I'm going for a trial run on intuitive eating again. If I start getting portion creep, or my loss stalls out I'll get back to counting again. Right now, I'm tracking by taking a pic of everything I eat into another app. That might be something to add to your arsenal. This way, if your progress slows, you still have a visual of what you are eating, and what you can adjust. YMMV- Good luck!
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HeliumIsNoble wrote: »
It isn't just about losing weight as fast as possible. That number there is aimed to steer members away from eating below their Basal Metabolic Rate, which is the number of calories you need for your vital organs (lungs, kidneys, liver, and heart) to function if you literally lie still in bed all day. If you underfuel your body sufficiently as part of losing weight, you may dip beneath that number. If your heart in paticular doesn't have enough energy to beat regularly, that is very, very, very bad news.tonyrocks922 wrote: »debrakgoogins wrote: »tonyrocks922 wrote: »Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
Why? Peanut butter has beneficial fats, protein and carbs. It is perfectly healthy as part of an overall balanced food plan.
This isn't about peanut butter specifically. Telling someone who is 100 lbs overweight and successfully losing weight to add a calorie dense food to their diet for no reason other than to hit a number on this app is bad advice.
How many people who are 100 lbs overweight have had organ failure from eating too little on a diet?12 -
This woman died from suspected heart failure while on a medically unsupervised very low calorie diet. Heart arrhythmias are a known side-effect of low calorie intake. https://www.dailymail.co.uk/news/article-1211954/Bride-crash-diet-death--eating-just-530-calories-day-11-weeks.htmltonyrocks922 wrote: »HeliumIsNoble wrote: »
It isn't just about losing weight as fast as possible. That number there is aimed to steer members away from eating below their Basal Metabolic Rate, which is the number of calories you need for your vital organs (lungs, kidneys, liver, and heart) to function if you literally lie still in bed all day. If you underfuel your body sufficiently as part of losing weight, you may dip beneath that number. If your heart in paticular doesn't have enough energy to beat regularly, that is very, very, very bad news.tonyrocks922 wrote: »debrakgoogins wrote: »tonyrocks922 wrote: »Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
Why? Peanut butter has beneficial fats, protein and carbs. It is perfectly healthy as part of an overall balanced food plan.
This isn't about peanut butter specifically. Telling someone who is 100 lbs overweight and successfully losing weight to add a calorie dense food to their diet for no reason other than to hit a number on this app is bad advice.
How many people who are 100 lbs overweight have had organ failure from eating too little on a diet?
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@hulket I would encourage you to listen to the “Losing 100 Pounds with Phit and Phat” podcast (if you don’t mind the F bomb). The host is a firm believer in eating when hungry and stopping when satisfied. She offers a ton of practical advice about making small changes. Start with the FB Live episode called “The Best Small Things”. Enjoy.6
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HeliumIsNoble wrote: »
This woman died from suspected heart failure while on a medically unsupervised very low calorie diet. Heart arrhythmias are a known side-effect of low calorie intake. https://www.dailymail.co.uk/news/article-1211954/Bride-crash-diet-death--eating-just-530-calories-day-11-weeks.htmltonyrocks922 wrote: »HeliumIsNoble wrote: »
It isn't just about losing weight as fast as possible. That number there is aimed to steer members away from eating below their Basal Metabolic Rate, which is the number of calories you need for your vital organs (lungs, kidneys, liver, and heart) to function if you literally lie still in bed all day. If you underfuel your body sufficiently as part of losing weight, you may dip beneath that number. If your heart in paticular doesn't have enough energy to beat regularly, that is very, very, very bad news.tonyrocks922 wrote: »debrakgoogins wrote: »tonyrocks922 wrote: »Telling someone 100 lbs overweight to eat peanut butter is such a *kitten* joke.
Why? Peanut butter has beneficial fats, protein and carbs. It is perfectly healthy as part of an overall balanced food plan.
This isn't about peanut butter specifically. Telling someone who is 100 lbs overweight and successfully losing weight to add a calorie dense food to their diet for no reason other than to hit a number on this app is bad advice.
How many people who are 100 lbs overweight have had organ failure from eating too little on a diet?
Yeah it's so rare it makes the news when it happens. OP admittedly doesn't measure/weigh her food so she's definitely understand counting. Peanut butter is bad advice in this thread. That is a fact.19 -
musicfan68 wrote: »I eat only when I'm hungry, and always have. I managed to gain a lot of weight doing that. You have to be in a calorie deficit to lose.
I would suggest you're eating when you FEEL hungry as opposed to when you body actually NEEDS food from a physiological standpoint.
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If this approach works for you and you are neither undereating or overeating (the overall trend on scales will tell you this) then continue doing what you are doing. However, be aware that in the early stages of weight loss it is not uncommon for people to 'feel full' while eating less. However, our bodies will begin to release hormones to increase appetite as our weight loss journey continues, which can make initiative eating more difficult.2
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I've been yo-yoing up and down for the last ten years. Low calorie, low carb, low sugar. It takes over my life. And I do always lose weight, but then I always gain it back. As of a month ago, I'm the biggest I've ever been (100 lbs overweight). So this time around, I decided I'm going to just quietly change how I do things. I want to take care of my body. Listen to it. Try to instill in myself that food is FUEL. I'm going to eat when I'm hungry, and only until I'm satisfied, and only healthy foods that I enjoy and that make me feel good. And I'm not going to obsess. I'm going to eat when I'm hungry, and then forget about it. I want to completely change my mindset in hopes it'll create a long-lasting healthy me. Easier said than done, I know, but, so far, so good.
A month in I'm down 8lbs. I'm not bloated. I have more energy. I overall just feel better. It was hard at first, really hard, but it's getting easier. I really only do eat when I'm hungry. But for forever, I've been conditioned that I HAVE to eat 1200+ calories a day to be healthy. But honestly, some days I don't. Some days I have a light lunch, and I'm good. I'm not hungry for the rest of the day. Other days, I'll have two full meals and a snack (I've never done breakfast, it always made me feel gross). It all depends on activity level really. But I worry, is that okay?
Any pros out there have an advice? Or anyone else in the same boat?
This is a very idealistic way of thinking about food and in theory, it would be wonderful and solve a lot of problems. But there are some things you need to consider:
- what will you do when there is temptation? You might not buy super fatty, calorie dense food for yourself, but what if there’s cake at work? What if you get a craving for a donut or some fast food? What if someone invites you out to eat at a restaurant? Personally I think you should be allowed to eat those foods in moderation, but it can be harder to listen to hunger cues when you’re eating a really delicious piece of cheesecake or something like that. You have to think about and plan for those things. Be realistic: you’re going to want to eat stuff that’s not “healthy” from time to time if you’re going to do this long term so you have to address how you will approach those situations.
- What will you do after you lose a little weight and your priorities change? It’s important to you now, but at a certain point it may seem less important. Why did you gain weight after your previous attempts? Are there patterns you can learn from?
Eta: congrats on the 8 pounds!2 -
Theoldguy1 wrote: »musicfan68 wrote: »I eat only when I'm hungry, and always have. I managed to gain a lot of weight doing that. You have to be in a calorie deficit to lose.
I would suggest you're eating when you FEEL hungry as opposed to when you body actually NEEDS food from a physiological standpoint.
Well, duh! Don't most people eat when they FEEL hungry? You FEEL hunger pains. That's how you know you need to eat.
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musicfan68 wrote: »Theoldguy1 wrote: »musicfan68 wrote: »I eat only when I'm hungry, and always have. I managed to gain a lot of weight doing that. You have to be in a calorie deficit to lose.
I would suggest you're eating when you FEEL hungry as opposed to when you body actually NEEDS food from a physiological standpoint.
Well, duh! Don't most people eat when they FEEL hungry? You FEEL hunger pains. That's how you know you need to eat.
Lots of people will drag out chips, candy, cookies, etc. 1-2 hours after eating a full meal and snack away while watching a tube. In that case there is not hunger pains. They could very well go until the next day without being physiologically hungry. They are eating out of habit, boredom or whatever. They are not feeling hunger pains as a signal to eat.2
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