Getting Used to Being "Hungry"

Mimi8100

MFP has me set for 1200 calories and some days I don't reach that and not hungry. The reason; *what* I'm eating. 50% of my calories are fat, 30% protein ... these foods are more satisfying and stay with you longer. Fat does not make you fat. Make sure it's healthy fats, and avoid anything with sugar in it. That just drive hunger, adds empty calories and has zero nutritional benefit. My diary is open if you want to look.

I just looked at your food diary and it made me hungry...especially the chicken broth for lunch day...hahhahahhha!

jujubean1992

You should be basing your daily limit by your Basal Metabolic Rate (BMR)....which means the amount of calories your body needs to function at rest (to maintain vital organ function, blood circulations, oxygen consumption, etc.). BMR is based on surface area, so the larger you are....the more calories your body needs just to maintain those vital functions. You can only decrease from the original amount so much before your body goes into that 'starvation mode' where it holds on to what it's fed.

Also--eat your protein and veggies first on your plate....then carbs as a side bite..not a side dish. And drink water with it all.

I copy/paste this from one of my program lessons:

We want to create custom settings for your daily nutritional goals so it is specifically catered to your fitness goals and body type. First, we want to find your basal metabolic rate (BMR). Your BMR is the level of energy required to sustain vital body functions in a 24 hour period. It is related to your body surface area. These are the amount of calories your body NEEDS to function if you were lounging, watching TV all day.

Calculating Your Own Basal Metabolic Rate (BMR):

First find your height in centimeters [inches x 2.56] and your weight
in kilograms [lbs / 2.2].

Height (cm)-______________
Weight (kg)-_______________
Now use the formula based on your gender:
MEN: 88.362 + (4.799 x HT) + (13.397 x WT) – (5.677 x AGE) = BMR
WOMEN: 447.593 + (3.098 x HT) + (9.247 x WT) – (4.330 x AGE) = BMR

My BMR = _____________calories
*60-90minutes after moderate exercise, your BMR will remain elevated. This means optimal nutritional uptake and you will burn off more of what you consume (within that timeframe only). This is the prime time to have protein shakes or eat nutritional foods and healthy carbs.
Ask Tracy how many calories you should deduct from this initial BMR value. It will vary for each individual between 0-1,500 calories.

My Net Calories/Day =______________calories

this formula says my BMR is 4564?? i've never seen a number that high before. i normally get around 2300 on other website calculators.

MamaMizzle

It usually takes me about 3 days of being committed to staying within my calorie allowence and then I get use to the smaller amounts of food and feel less like I'm hungry. Really, exercise is what is going to make the "dieting" process so much easier because the more you exercise the more calories you can consume and you will still lose weight! I have a much harder time staying within my calories on days that I don't exercise.

kellieprindle

zeromilediet, wow that is a VERY healthy log! Not sure I could keep that kind of dedication! ...a raw lime...really? hehehe





Created by MyFitnessPal.com - Nutrition Facts For Foods

Jycooper

I had the same problem until someone suggested I up my fiber. I have increased the fiber in the diet and it helps a lot. I dont get hungry as quick. This site gives a list of foods that are high in fiber:
http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Fiber_Foods.shtml.
Hope this helps you