I'm STARVING!!! HELP!

tdlent

Ok, so I join MFP in the hopes that it would help me lose more weight after dropping 15 lbs just by stopping the soft drinks. I am trying very hard to watch what I eat. The problem is, since I have started exercising a lot more diligently, I seem to be hungry ALL THE TIME. I'm not talking about the "Oh I need a little snack" kinda hungry, I'm talking so hungry I'm HONGREEE! I really hate being like this because I find that I want to eat more when I do eat. I am eating small snacks during the day (handful of nuts, a yogurt etc.) but it just doesn't seem to help. Anyone got any ideas?

Ziiox

It would help if you opened up your diary, but for now I'd suggest increasing your protein intake. Protein can really help with satiety.

Kenzietea2

It would help if you opened up your diary, but for now I'd suggest increasing your protein intake. Protein can really help with satiety.

protein and fiber!

alyson820

Maybe your sodium or sugar intakes are too high? I find that when I eat a lot of salt, or foods with processed sugar, I feel much hungrier.

Also, how much water are you drinking? Aim for about a gallon.

amymrls

protien and fiber are more filling.

lorishultis

Remember that if you are working out - you need more intake! Dont deny yourself if your HUNGREEEE eat but eat smart!

Protein is GREAT it will fill you; dont eat things that will pass through you. Special K has some grea snack bars and the Oates N honey Nature Valleys are good too!

radradradradrad

a natural, whey protein shake after your workout, for sure.
fiber
tons of water.

exercising means your body needs extra fuel. make sure you're eating back your exercise calories!

momma3sweetgirls

If you've started exercising more, then your body is burning more fuel. You need to eat more. Eat at least some of your earned calories from exercise if you're not already. If you are eating your exercise calories and you're still hungry, I agree with others that more protein and fiber will help you feel fuller, longer. Keep up the good work!

iqnas

Bump

Saffyra

How much do you have to lose? If you are on 1200 and have a lot to lose you could definitely eat more.

Or set your MFP goals to lose 1lb a week and get those extra calories.

It's not worth it to try to lose faster if you can't stick with the restriction. You want something you can *do* not leaves you so hungry youre going to eat your own arm.

Also, try drinking water if you feel hungry. Many times that's all it is. Dehydration.

And of course, make sure you're actually hungry and not just bored or emotional.

I'm sure others will have other good advice as well.

Good luck and happy losing!

canroadrunner

Eat back your exercise calories.

lizard053

Make sure you start your day with high fiber and high protein foods. More substantial than a bowl of cereal. These will help keep you feeling fuller all day long. Drink plenty of water, sometimes our bodies give us hunger signals when we're actually thirsty. I'm talking pushing towards a gallon a day! I rarely make it that far, but there are days when I have more than that!
If after all said and done, trying everything, and you're still starving, EAT! You obviously would need more calories to keep yourself from feeling miserable. It's no fun being hungry all the time. Feeling like, eh, I could eat, is okay. HUNGRY! is not.

10acity

Re: Protein : yes. Also make sure you're compensating for at least a majority of the calories expended during exercise (I'm miserable when I don't!).

Also, I eat a lot of broth-based soup because it's low-cal and REALLY fills me up.

Fit4Evolution

I am with everyone on this , have protein with every meal.. eat when your hungry but keep the cals around/under 300 calories a meal every 3 hrs..

Umeboshi

Eat back your exercise calories.

Yup, make sure you're doing this.

RyanPerry2012

I had the same issue, I was incredibly hungry (starving even) in the afternoon to the point where I'd eat more than I should have. I had a long talk with a friend who recently lost 100 lbs and 28% BF about his research into the Glycemic Index. It's equally as much about what you eat as when you eat it.

For instance, I was having a whole wheat bagel with peanut butter every single morning. Now I know that, while it filled me up for HOURS, I was hungry in the afternoon because of it. Whole wheat is still a simple carbohydrate which causes that insulin spike in the morning, but you crash off it in the afternoon just like an energy drink. I cut it from my diet completely and the hunger is gone. Now I have replaced all my carbs with complex carbs (must say WHOLE *GRAIN* not whole WHEAT, and look at the ingredients) and longer-burning foods. Now my usual day is, shake for breakfast, 1/4 cup raw unsalted nuts + handful of Kashi whole grain "triscuit" type crackers mid-morning, a lunch that balances carbs/protein/fat like chili is one of my favorites, apple + cheese mid-afternoon, protein shake post-workout, then a dinner heavy on lean protein like chicken or flank steak and lots of veggies.

I totally feel that switching things up so drastically has moved me past my extreme hunger issues for good.

silverfox308

I am glad i am not the only one that can't seem to get full. I am going to focus on getting more protein and water in. Have to do more exercise.

allibean15

I went to a nutrionist who really pushed protein. It keeps you full longer. Nuts and yogurt have protein but I try for 1/4 lb turkey or chicken rollups, 1 tB peanut butter, cottage cheese as snacks with TONS of water.

kbuelo

Eat smaller, frequent meals? Sometimes (for me) this is as simple as eating half of my lunch, then an hour or 2 later, eating the other half. My coworkers must think I never stop eating but I'm just spreading a normal amount of food out over the course of the day.

Another thing that works for me is protein smoothies/shakes right before a workout. It makes me put more into my workout with the energy boost, and keeps me from feeling so ravenous right afterward.

Also, I found that sometimes you just have to suffer the hunger for a few days (so long as you are getting enough calories). Eventually your body will learn to function on smaller meals and a large meal will make you feel totally sluggish.

Good luck to you!

sixisCHANGEDjk

Greek yogurt is good. More fiber than others and fairly filling for me.

stephenatl09

If you are going by MFP recommendations for your caloris intake make sure you add in your excercise and eat those extra calories. Make sure the calories you get are good whole food calories lots of vegatables, lean protein and fruit. Make the calories you get count. If you are doing strength training you can add that in the as cardio to get extra calories also.. But like previously stated without being able to view your dairy it is just guessing...hope this helps some !!

Jostring73

I agree with above, more protein and more water!?
And maybe do something to take your mind off feeling hungry when you do.
I find sitting in front of the tv makes me hungry.

Lleldiranne

Are you eating back your exercise calories? If not, this is a good place to start. MFP already calculates a deficit (assuming your goal is to lose each week), so exercise gives you a bigger deficit. While this can be good, it can also backfire and rob you of needed nutrients and calories to keep your body running efficiently with the higher demands you're putting on it. If you don't eat back any exercise calories, maybe start with eating back half of them and see how things go.

(And you can work in increase protein like a lot of people said)

tiffastar

I agree with protein, water and fiber. Also, stick with it because it does get easier. When I first started, I was hungry all the time. But that's what got me to 240lbs in the first place. It's about taking control and re-programing your body to eat less. I find that when I start getting hungry and I've already had my meal I find something to distract myself with like a walk or shopping or anything else. Don't give up!!

kwstmrlnd

I am working with my son after I lost 45 lbs using MFP. He eats about a cup of egg beaters with Ms. Dash seasoning (you can add some cheese to the egg beaters for flavor if you can handle the extra 50-100 calories). This is a pretty large portion and is all protein, no fat, no cholesterol (in the egg beaters). The entire serving of egg beaters and cheese is about 250 calories and pretty filling. Just a thought - I use it when I'm hungry and don't want to think about what to eat but need more than a snack bar. You do have to cook it but you can nuke it if in a hurry (not quite as appetizing). Hope it helps and good luck to you!

Selma10001984

I don't know how many calories you've planned to eat on this diet, but instead of starting at 1200 kcal you might wanna start out slow with a 1500 kcal daily intake instead if it's really that bad. 1200 kcal could be to great a shock for your body as it is the absolute minimum calorie intake. Ive read about it...people are hungry all the time and they are not loosing any weight...but as they increase their daily calorie intake to 1300-1500 they feel less hungry and they loose the weight in a healthy manner.


And Yes. You should consider opening your diary in order for the rest of us to better diagnose the problem, otherwise it's hard to tell.

I just know that you shouldnt feel bad about eating after your training, because it's actually the best time to consume a meal.

tdlent

Thanks everyone! How do I open my diary? I am def. going to increase the protein and water..... Just about everyone agrees on that!

promanage

Great comments! Thanks for the detailed insight!

tdlent

Yay!!! I figured it out!!! Again, Thanks everyone for the help, ya'll give some great advice!

morningsun3112

I was having issues where I get hungry in the afternoon. My trainer suggested that I eat cottage cheese in the afternoon or with my lunch because its a protein that breaks down slowly and you feel fuller longer. So far it has helped me. :happy:

tjaloszynski

I agree completely with the protein, fiber, water - they are so important! Your brain works best on carbs - give it some good quality ones!

For some of us, the type of carbs are critical too. Consider looking into the Glycemic Index. This is especially useful for those of us with Polycystic Ovarian Syndrome, or some amount of Insulin Resistance. Exercise increases your bodies sensitivity to the insulin you make, so your body may be getting better at processing sugary foods leaving you truly hungry! Avoid the insulin spike (that causes the sugar crash!) by picking high-quality moderate GI carbs (rolled oats, sourdough bread, beans, etc) in reasonable quantities, and pairing with copious fiber, and plenty of protein. Wikipedia has a good site to give an overview of Glycemic Index, and some great research has come out of Austrailia about this. You still have to use common sense (for example potatoe chips are moderate GI, but not a great dieting choice). This will probably help you choose carbs that keep you full longer. For instance cooked rolled oats last me about 3 hours as opposed to cereal (even "high fiber") that leaves me hungry in 1-2 hours - even if I match calories of each!

Also, don't forget to include SOME of the good fats, like from nuts, avocado, fish, olive oil. Its important to your health as well as towards feeling full.

You can do this!! Just look for the types of foods that work for you and keep at it!! The food diary really helped me look back to see where my extra calories were coming from and cut back in the right places without getting extreme.