If I didn't eat frequently, I'd be hungry all the time, why?

x1v16

Does anyone else feel hungry MUCH of the time? I eat a little bit all day long because otherwise I'd get so hungry that my willpower would hit a wall and I would binge. I fill up on "healthy" or "low calorie" vegetables because I feel if I did otherwise I wouldn't be able to limit my intake. I eat about 55 grams of fibre a day, probably 6-8 fruits a day and 400 grams of carrots/broccoli. I look at other people's profiles and see them eating far less than me, or the things they do eat are high calorie and I wonder why I have to load up on healthy stuff so frequently and so much. I do try to drink a lot of liquids which makes me pee a few times a day.

Also, this is another question, if your daily calories goes down as you lose weight, does it get harder and harder or do you get satisfied with less the lighter you are?

I do take a medication called zyprexa(olanzapine) which is notorious for increasing appetite, but I take a low dosage so I'm always a little uncertain of how much a role it actually plays in my hunger issues.

whierd

How much protein are you eating?

I have noticed that when I eat 6x per day I am constantly hungry and thinking about food.

x1v16

87 grams of protein on average over the last 6 days.

qtgonewild

because if your trying to lose weight you are at a calorie deficit. I do well on the weekdays and i do well even on the weekends but it's harder then because ive noticed that every three commercials are for food lol. And today I was hungry all day. or maybe bored. but I stayed under my calories.

whierd

87 grams of protein on average over the last 6 days.

Try upping your protein. It takes longer to digest and thus should help with some of the cravings. You should aim for .8-1g of protein per pound of lean body mass.

ilovemilkymoos

A helathy diet is not just about the balance of calories and nutrients you eat, but also how and when you consume them!

It is better to "graze" throughout the day than to eat 2 or 3 big meals. It will increase you metabolism and you will get a more sustained energy release.
It will also help with "hungry binge eating" something that people succomb to when limiting they're calorie intake whenout planning they're meals and snacks.

I eat when i feel hungry, which is anywhere between 5-8 times a day.

whierd

A helathy diet is not just about the balance of calories and nutrients you eat, but also how and when you consume them!

It is better to "graze" throughout the day than to eat 2 or 3 big meals. It will increase you metabolism and you will get a more sustained energy release.
It will also help with "hungry binge eating" something that people succomb to when limiting they're calorie intake whenout planning they're meals and snacks.

I eat when i feel hungry, which is anywhere between 5-8 times a day.

The old "wisdom" of eating smaller and more frequent meals has already been debunked by science. Meal timing has no effect on weight loss. You could consume all of your daily calories in one sitting and as long as you are eating a caloric deficit, you will still lose weight.

Eating frequently is a matter of personal preference.

minizebu

Yes, my question would also be "How much protein are you eating?" Protein helps you to feel full longer.

MFP's default percentage for protein is inadequate for most overweight and obese people. The RDA for protein is 0.8g per kilogram of bodyweight. That is just the RDA. A lot of athletes, people who work out a lot, and people eating at a caloric deficit choose to eat more than the RDA.

Run the numbers and make sure that you are getting at least the minimum required for your current weight. You can override the MFP percentages by selecting "Goals" on the My Home page and then choosing "Custom". You can then change your protein percentage to a level that will meet your needs.

(Edited to add: I was interrupted while writing my post and in the meantime you already answered the protein intake question. Sorry, for the redundancy of my question.)

whierd

Also, I forgot to ask. How much fat are you consuming per day?

x1v16

50 grams of fat a day

whierd

Try to up that to around 90g per day. It will help sate you more and dietary fat plays a very important role in our bodies.

ilovemilkymoos

Fair enough on time of day and overall calorie intake, but consuming 1 large meal per day will ultimately lead to hungry pangs and failure by binge eating.
If your hungry, then eat! The OP has asked is there anything he can do to stop eating so often....

Rayman79

I find hunger to be an interesting concept, which sounds ludicrous I know, but the division between physiological and psychological 'symptoms' of hunger.

Many people report that eating makes them hungry, which I would say holds true for me too. I can go without breakfast without a thought, but once I have a snack or a coffee it's like my body says 'oh yeah, that's right, I'm hungry... feed me more you neglectful *kitten*' :laugh:

My biggest step in progress was working out what eating pattern was right for me, eating frequent small meals doesn't give me feeling of being satiated, and I enjoy eating at night. So therefore I load my calories progressively throughout the day, and consume over half my calories in about a three hour window at night.

Sorry, that was a little ranty. The TL;DR version:
Figure out what eating pattern works for your body - meal timing is largely irrelevant. If you are a big eater a couple of large meals with longer times in between may work better for you - but experiment!
Get a good amount of protein and fats (top up the remaining calories with whatever macro you choose) this will likely leave you feeling fuller

whierd

Fair enough on time of day and overall calorie intake, but consuming 1 large meal per day will ultimately lead to hungry pangs and failure by binge eating.
If your hungry, then eat! The OP has asked is there anything he can do to stop eating so often....

Some people are able to do this. I think it is called Intermittent Fasting...or whatever. But yeah, I wouldn't be able to do it.

Brige2269

I agree on the protein and fat as well. Healthy fats of course, like avocado and nuts. A great snack is an apple with peanut butter. But your on the right track with the grazing all day.

Rayman79

It just dawned on me, you haven't said how many total calories you are consuming (or burning) each day... can you fill us in on that?

pavrg

Yes, my question would also be "How much protein are you eating?" Protein helps you to feel full longer.

MFP's default percentage for protein is inadequate for most overweight and obese people. The RDA for protein is 0.8g per kilogram of bodyweight. That is just the RDA. A lot of athletes, people who work out a lot, and people eating at a caloric deficit choose to eat more than the RDA.

Run the numbers and make sure that you are getting at least the minimum required for your current weight. You can override the MFP percentages by selecting "Goals" on the My Home page and then choosing "Custom". You can then change your protein percentage to a level that will meet your needs.

(Edited to add: I was interrupted while writing my post and in the meantime you already answered the protein intake question. Sorry, for the redundancy of my question.)

You need .8 g/lb of LEAN BODY MASS. An overweight person usually has 30%+ body fat, which puts MFP's macros in the wheelhouse.

minizebu

Many people report that eating makes them hungry, which I would say holds true for me too. I can go without breakfast without a thought, but once I have a snack or a coffee it's like my body says 'oh yeah, that's right, I'm hungry... feed me more you neglectful *kitten*' :laugh:

If you eat a carbohydrate heavy snack or meal then your blood sugar will rise fairly rapidly afterward. Your pancreas will then release insulin in order to lower your blood sugar. When your blood sugar is low again, you will feel hungry again. Lather, rinse, repeat.

On the other hand, if you pair protein along with the carbohydrate (e.g. apple with peanut butter, as one of the other posters suggested, or crackers with cheese, or bread with chicken, etc.), then the initial blood sugar response will be mediated by the protein, as will the insulin response as well. The result is that you feel fuller longer.

So, be sure to have a fair amount of protein at your first meal of the day. This will help you to feel full and you will be less likely to feel hungry or crave another snack or meal soon afterward.

MaryJane_8810002

Are you drinking enough water? Maybe you are not hungry but thirsty.

minizebu

You need .8 g/lb of LEAN BODY MASS. An overweight person usually has 30%+ body fat, which puts MFP's macros in the wheelhouse.

I was quoting the RDA for protein, which is 0.8g of protein per kilogram of body weight, and it is the amount recommended by WHO and the NIH.

Some people do indeed eat more than that amount. Whether or not they *need* more is a question for experts.

I happen to eat one gram of protein per pound of lean body mass, but I can't say that that amount is right for everyone.

x1v16

2200 calories right now. I am trying to lose 1 pound a week. If I was trying to lose more than that I would have to do some substantial exercise to feel satisfied with what I was eatting. I lost 25 pounds over 6-7 weeks early this year by doing it 1.5 pounds a week as my goal but i HAD to exercise 400-500 calories a day AND eat those calories to feel ok with my diet.

1longroad

I like to eat often, with the larger portion of my calories consumed later in the day. I work 12 hour night shifts three nights a week, so I think I am just used to eating later.

It doesn't matter when you eat, or how often you eat, as long as your total calories in are at a deficit. I like to eat often as I feel satisfied that way.

minizebu

2200 calories right now. I am trying to lose 1 pound a week. If I was trying to lose more than that I would have to do some substantial exercise to feel satisfied with what I was eatting. I lost 25 pounds over 6-7 weeks early this year by doing it 1.5 pounds a week as my goal but i HAD to exercise 400-500 calories a day AND eat those calories to feel ok with my diet.

What is your current weight and height?

x1v16

My current weight is 265 pounds and I'm 5 foot 9.

Btw I am going to take the advice to eat more fats, probably by eating more peanut butter along with carbs.

minizebu

My current weight is 265 pounds and I'm 5 foot 9.

Btw I am going to take the advice to eat more fats, probably by eating more peanut butter along with carbs.

I think that you are hungry all the time because you are presently eating very close to your basal metabolic rate (BMR).

A man of your age, height and weight has a BMR of 2160 kcal/day (Mifflin St. Jeor calculation).

With a sedentary activity factor, your total daily energy expenditure (TDEE) would be around 2600 calories, with more activity your TDEE would be higher.

Many people suggest that you should eat at a deficit of around 20% off of your TDEE. You would need to figure out what your TDEE is based on your actual activity level.

There is a BMR/TDEE calculator at this link: http://www.freedieting.com/tools/calorie_calculator.htm

But, there are many other calculators around, so do some research to figure out what most accurately represents your activity level. Ultimately, you want your daily intake to fall somewhere between your BMR and your TDEE in order to lose weight. Eating at a deficit of around 20% won't leave you feeling as hungry as you have been.

(Edited to add: I just ran the numbers and 80% of 2600 comes out below your BMR. Try to keep your caloric intake above your BMR. I only put forth the sedentary activity level, because I have no idea how much activity you are actually doing. If you are exercising a few times a week, then your TDEE will be higher and the 20% deficit off of the TDEE will come out higher as well.)

coppertop_4

I'm a snacker. There's no getting around it. If I have the ability to eat all day long, I will especially at work!

I forced myself to do 200 calories every 2 hours and because I ate "healthy" I dropped 20lbs. But I was SO HUNGRY every 2 hours.

I think your meds and your mind could be working against you. Similar to being bored for some people. When I'm bored, food is the first thing I think about and then I think I'm hungry. But if I ignore it... and go for a walk, go outside, get my mind on somerthing else, I realize that I was not hungry. So its mental for me! That whole "what's your relationship with food" aspect I guess.

Are you in a setting where food is always available to you when you think you are hungry?

minizebu

I'm a snacker. There's no getting around it. If I have the ability to eat all day long, I will especially at work!

I forced myself to do 200 calories every 2 hours and because I ate "healthy" I dropped 20lbs. But I was SO HUNGRY every 2 hours.

I think your meds and your mind could be working against you. Similar to being bored for some people. When I'm bored, food is the first thing I think about and then I think I'm hungry. But if I ignore it... and go for a walk, go outside, get my mind on somerthing else, I realize that I was not hungry. So its mental for me! That whole "what's your relationship with food" aspect I guess.

Are you in a setting where food is always available to you when you think you are hungry?

I would question if you are getting adequate protein as well.

With a decent intake of protein and a decent intake of calories at your first meal of the day, you simply won't be getting hungry every two hours. Sometimes, it really is about physiology not psychology.

maxphia32

I am a snacker so besides having my 3 meals a day, I eat 2-3 small snacks throughout the day. It is my preference and it works for me. If it keeps you on track to graze throughout the day on veggies and healthy snacks then I say to it. There is no wrong way, it is all about calorie deficit.

JamesParsons7

well my friend, there is a hormone called renaline (SP) and that is secreted at USUAL times of eating.

this is why if you always eat dinner at 6pm and you don't, you get stomach pains.


you have to slowly change your eating habits and lower your renaline production

Panda_Rolls

Keep eating your veggies. I've diary stalked too and noticed the same thing, small amounts of crap and nothing else. Some people don't/can't/won't workout so they eat less to create a calorie deficit and it's not necessarily good stuff. It seems a lot of people are fine with this as their weight loss plan, but I know I'd be crazy hungry too!

lauraleighsm

I eat frequently. Probably every 2-3 hours, which helps me fight off the hunger. I eat a lot of veggies as my snacks but also pair it with something that either has protein or fiber. I'll make half a sandwich sometimes as a snack too.

I'm not a body builder so I don't eat massive amounts of protein, but I have found it helps me feel fuller.

Good luck!