How do you deal with hunger?

rl1133

I'm 45 male trying to lose about 10 to 15 pounds. MFP gives me 1500 calories a day.
I'm having trouble dealing with feeling hungry. I don't eat processed carbs or sugar so I don't feel like I'm wasting calories at meals or snacks.
My wife says just drink water or eat some veggies if I'm hungry. That doesn't work for me. Water does nothing for my hunger and when I eat a serving of carrots I actually feel more hungry afterwards.
Anyway, what do you do to deal with feeling hungry when you don't really have any extra calories to spare.

SuzySunshine99

1500 is the lowest recommended amount of calories for a male. What did you select as your rate of loss? With only 10-15 pounds to lose, you should select either 1 or .5 pounds per week and see if it gives you more calories. If you are exercising, you should also be adding at least a portion of those calories on to your goal.

rl1133

MFP has me losing 1 pound per week

SuzySunshine99

How long have you been eating at 1500 calories? Have you lost weight and how fast? It's very low for a man, and it's very likely you could eat more and still lose weight.

rl1133

I just started 3 days ago, haven't lost anything yet but it's early days. I just wondered how others deal with hunger because i really don't like the feeling and I can see myself caving in at some point.

AlexandraFindsHerself1971

I redistribute my calories. At 1500 calories I can eat breakfast, lunch, dinner, and have about 150 calories as an afternoon snack between lunch and dinner and another hundred calories to have around 8 pm to get me to bed without being hungry.

Danp

MFP doesn't have you doing anything. It just takes the information you've given it and performs calculations.

When you entered your details you selected to lose 1lbs per week and MFP produced a calorie target based on that (and other factors like height, weight, activity level, etc).

Change your rate of loss to 0.5lbs per week since you're only trying to lose a small amount of weight and you'll find that it will more than likely bump you up above the safe minimum.

As for feeling hungry there can be quite a few reasons you're feeling this.
1. It could be that you're not eating enough as you've chosen too aggressive a rate of loss. The above will correct this
2. It could be that you're eating foods that you don't find physically satisfying. Some people get 'full' from protein, others from fats, some from carbs/fibre. Some only feel full when they eat in large volumes. Mess around with your macros and see if you can work out what keeps you fuller, quicker and longer.
3. It could be that you're restricting yourself from foods that you find mentally satisfying. Make sure you're eating foods you genuinely love and crave and not just foods you think you should be eating. If you're hungry for something sweet all the carrots in the world aren't going to satisfy that hunger.

G'luck

gothchiq

Stuff like green beans, spinach, herbal tea.... things that take up space but have minimal calories.

rl1133

I changed the settings to lose half pound per week instead of 1 pound. It bumped my calories to 1690 so hopefully that will help some.

deannalfisher

at 10-15lbs - i would set your rate of loss at .5lbs a week and remember that MFP doesn't include purposeful exercise, so it expects you to eat back aportion

Mov3mor3

You may be really insulin resistant like I am. Your hormones control hunger. You may need a stricter diet of spaced meal times or fewer carbs to control them. Have you been checked for diabetes?

cwolfman13

rl1133 wrote: »

I'm 45 male trying to lose about 10 to 15 pounds. MFP gives me 1500 calories a day.
I'm having trouble dealing with feeling hungry. I don't eat processed carbs or sugar so I don't feel like I'm wasting calories at meals or snacks.
My wife says just drink water or eat some veggies if I'm hungry. That doesn't work for me. Water does nothing for my hunger and when I eat a serving of carrots I actually feel more hungry afterwards.
Anyway, what do you do to deal with feeling hungry when you don't really have any extra calories to spare.

You're getting 1500 calories because you've selected a target rate of 2 Lbs per week which is too fast if you only have 10-15 Lbs to lose. I am also looking to drop 10-15 Lbs of winter weight...I'm shooting for 1 Lb per week, but that's still pretty aggressive for the weight I need to lose and hasn't come to fruition...calorie wise I'm eating for about 0.5 rate of loss at the moment.

tcunbeliever

I like hot tea or a bowl of broth as a filler if I absolutely can't have any more calories.

If I have "some" calories to spare then egg drop soup (that broth with an egg scrambled in) or a bowl of salad works well...I can make a huge salad with 50 cals or less and using salt/pepper instead of dressing...

canthony3505

This is a totally non food/calorie answer, but I try first and foremost to keep busy. It helps just to get my mind off being hungry if I keep myself occupied and distracted.

rl1133

cwolfman13 wrote: »

rl1133 wrote: »

I'm 45 male trying to lose about 10 to 15 pounds. MFP gives me 1500 calories a day.
I'm having trouble dealing with feeling hungry. I don't eat processed carbs or sugar so I don't feel like I'm wasting calories at meals or snacks.
My wife says just drink water or eat some veggies if I'm hungry. That doesn't work for me. Water does nothing for my hunger and when I eat a serving of carrots I actually feel more hungry afterwards.
Anyway, what do you do to deal with feeling hungry when you don't really have any extra calories to spare.

You're getting 1500 calories because you've selected a target rate of 2 Lbs per week which is too fast if you only have 10-15 Lbs to lose. I am also looking to drop 10-15 Lbs of winter weight...I'm shooting for 1 Lb per week, but that's still pretty aggressive for the weight I need to lose and hasn't come to fruition...calorie wise I'm eating for about 0.5 rate of loss at the moment.

My rate of loss was set at 1 pound per week and I was getting 1500 calories. I changed it to .5 pounds per week and now the calories are at 1690

quiksylver296

rl1133 wrote: »

cwolfman13 wrote: »

rl1133 wrote: »

I'm 45 male trying to lose about 10 to 15 pounds. MFP gives me 1500 calories a day.
I'm having trouble dealing with feeling hungry. I don't eat processed carbs or sugar so I don't feel like I'm wasting calories at meals or snacks.
My wife says just drink water or eat some veggies if I'm hungry. That doesn't work for me. Water does nothing for my hunger and when I eat a serving of carrots I actually feel more hungry afterwards.
Anyway, what do you do to deal with feeling hungry when you don't really have any extra calories to spare.

You're getting 1500 calories because you've selected a target rate of 2 Lbs per week which is too fast if you only have 10-15 Lbs to lose. I am also looking to drop 10-15 Lbs of winter weight...I'm shooting for 1 Lb per week, but that's still pretty aggressive for the weight I need to lose and hasn't come to fruition...calorie wise I'm eating for about 0.5 rate of loss at the moment.

My rate of loss was set at 1 pound per week and I was getting 1500 calories. I changed it to .5 pounds per week and now the calories are at 1690 PLUS exercise calories.

FIFY

rl1133

After41 wrote: »

You may be really insulin resistant like I am. Your hormones control hunger. You may need a stricter diet of spaced meal times or fewer carbs to control them. Have you been checked for diabetes?

I have been checked and I'm not diabetic.
I know my body doesn't tolerate carbs and sugar very well. I get really tired after eating those and sometimes a headache and sometimes a little nauseous but not always. Not sure if that is insulin resistant or not, but the doctor says I'm not diabetic. He just says avoid foods that make you tired or feel bad.

NovusDies

What makes you think you are sedentary? People often assume they are if they sit at a desk at work but you can be active enough before and after work and on the weekends to need far more calories. Some days I see my final step count and I can't figure out how it got that high. Of course other days I see how low it is and have to get out and take a walk...

taparkinson

I chew sugarless gum when i feel hungry, the mentos gum has like 5 calories per piece i think but it works for me! i also drink lots of water.

Mov3mor3

rl1133 wrote: »

After41 wrote: »

You may be really insulin resistant like I am. Your hormones control hunger. You may need a stricter diet of spaced meal times or fewer carbs to control them. Have you been checked for diabetes?

I have been checked and I'm not diabetic.
I know my body doesn't tolerate carbs and sugar very well. I get really tired after eating those and sometimes a headache and sometimes a little nauseous but not always. Not sure if that is insulin resistant or not, but the doctor says I'm not diabetic. He just says avoid foods that make you tired or feel bad.

It's almost positive you are in at least a small way resistant if you are accumulating body fat. You may just need to limit carbs to somewhere around 60-100 to see results with hunger. You don't have to go to ketogenesis or 20g of carbs if you are a tiny bit resistant. That means you can still have starchy vegetables and a small amount of bread, oatmeal and such. I would really try to eat more nutritious carbs if possible, as anything devoid of nutrients tricks the body's hormones. I made a soup last night that filled my slow cooker to the top for 600 calories.. I'd like to see someone eat that whole pot.

lilawolf

I have several "tricks".
I drink a LOT of water, coffee (decaf if necessary), herbal tea, la croix or homemade soda water with a twist. Flavor for no calories and it takes up space

Increasing protein intake and lowering carbs other than fruit/veg. Make sure theres enough fat.

Sugar free gum

Hard candy. I like icebreaker sours better than traditional

Slim jim snack sticks. 40 calories of fat and protein that seriously cut my hunger for some reason.

Soup. I make my own or I add some extra chicken breast or other meat to progresso. More filling for the cals

Huge salads with light not fat free dressing

I try to eat at maintenance and get most or all of my deficit from exercise

I eat lighter through the week so that I can eat a LOT and drink some on weekends. I had pizza and an entire bottle of wine nearly every Friday through my successful weight loss. Look at my weekly calories/macros rather than daily

Fit in small (or large if you can!) amounts of what you are craving.

Try to up your NEAT if you can, get more walking/general activity, rather than JUST workouts. I find that an extra 600 calories burned through being "busy" all day ups my appetite a lot less than a serious workout. YMMV

Delay. I don't tell myself NO. I tell myself "later". I do this for food, alcohol, etc. Sometimes I'll be starving, but 20 minutes later I'm not. Or sticking to 2 drinks is a lot easier if you space them out then pounding them then saying no for the rest of the evening.

NEVER "punish" yourself for overeating by exercising. Just log it and move on. DO get excited about a workout that lets you eat pizza/wings/your desired whatever. Some people will disagree and say not to reward yourself with food, you aren't a dog, but for me the positive cycle of food I enjoy fueling activity I enjoy making me better, faster, stronger is awesome. Just gotta watch for the hate, guilt, grind, "failure" cycle that is the other side of this coin.

mrschwarten

I know this is probably not what you want to hear...but you mentioned above that this is day 3. So, you're quite early in your journey. You're uncomfortable, because you made a change in your life. Unfortunately, that's part of this process...change, and the unsettling feelings that come with it. As suggested above and you're already trying it, play around and find out what works. But there will be some discomfort along the way, particularly if you are trying something new/adding something/taking something away. If it was easy and painless, we'd all look like supermodels and superheroes!

lemurcat2

After41 wrote: »

rl1133 wrote: »

After41 wrote: »

You may be really insulin resistant like I am. Your hormones control hunger. You may need a stricter diet of spaced meal times or fewer carbs to control them. Have you been checked for diabetes?

I have been checked and I'm not diabetic.
I know my body doesn't tolerate carbs and sugar very well. I get really tired after eating those and sometimes a headache and sometimes a little nauseous but not always. Not sure if that is insulin resistant or not, but the doctor says I'm not diabetic. He just says avoid foods that make you tired or feel bad.

It's almost positive you are in at least a small way resistant if you are accumulating body fat. You may just need to limit carbs to somewhere around 60-100 to see results with hunger.

Huge numbers of regular posters here had fat to lose and yet lost easily without going down to 100 g or less of carbs and without being hungry, so there's something wrong with your claims here.

Also, lots of fat people (and OP doesn't have much to lose, anyway) are not IR.

Not sure why you are trying to tell people how they should eat when you don't even know how they are currently eating. It's really presumptuous and unhelpful "one size fits all" advice.

(I typically read such advice as you talking about whatever your issues were, but assuming everyone overweight, or simply desiring to lose some weight, shares the same issues or eats like you used to is, again, presumptuous.)

bmeadows380

I'm with lemurcat - I was diagnosed as insulin resistant when I was diagnosed with PCOS, but I've lost 100 lbs and my carb intake is 50% or better and that's because carbs are what satiate me best.

To the OP: the only thing I can add is to start really paying attention to yourself and learn to differentiate real hunger from "head" hunger. This isn't always an easy thing to do, I know, but its been a big help for me, knowing when the drive to eat is because my body is needing fuel and telling me so, or the drive to eat that is coming solely from my head. Your brain is used to seeing a portion size being what it is, or using food for any number of mental drivers, and it can be like a whiny toddler being told no when it wants something now - that drive for immediate gratification is a bear to fight against!

If its truly your body that is hungry - you feel weak, light-headed, etc, etc, - you need to eat and that also means you need to re-evaluate your goals as they could be too aggressive wanting too much too fast. But slow down and pay attention to yourself and try to learn when you reach enough so that your body is satisfied, even if your head keeps telling you to eat. Some people can do this naturally, others, like me, must use food scales and manually set my portion sizes because our brains instinctively want more than what we actually need. Of course, this is only part of the war, and it can be difficult to learn to control the mental drive, but its a huge step in winning the battle when you know who your truly fighting against. I don't always win against my head drive to eat, even when I know my tummy is content, and I've learned to compromise with my brain. For me that means keeping as open a selection and variety as I can and working in sweets and treats and fast food and whatever else my brain would fixate on otherwise, but also learning to make healthier options, such as choosing grilled not homestyle chicken, dropping the condiments, or even throwing away half the bun, coming up with other ways to satisfy my sweet tooth such as making a fruit crumble, and in reducing the portion size of what I get - go for the smaller size, cut it in half, etc.

If you try to hard-knuckle your way through and are constantly fighting yourself, your chances of winning are pretty bleak; the best way to success is to be reasonable with yourself, be patient, and be able to compromise with yourself so that both you and your brain can be satisfied; balance out the need for instant gratification with that goal for long term success.

Also, I've heard it said that sometimes your body will signal you that you are hungry when you are really dehydrated, so I've heard it suggested that when you are feeling hungry, try getting a drink first and see if the craving calms. I've never really had this problem, though, so I can't attest as to whether it helps or not.