Always Hungry!!!

jgriffin88

Hi, can someone please, please, please look at my diary and tell me what I might need to change. I feel like I am always hungry. I have been going by the recommendations set by MFP and I feel like I am always hungry. I started to make progress slowly and then I seem to have gone right back to where I started. As of today I have upped my calories to match what is recommended by Fat2Fit. I am on my third day of 30DS and I supplement that with 20-25 minutes on the elliptical machine. Please look at my past diaries tell me if the changes I am making should help with my fat loss? I am started to get very frustrated and HUNGRY!!! Thanks for any and all advice,

lizard053

If you're always hungry, you need to eat more! Even when trying to lose weight, you need to eat enough to fuel your body properly. If you just upped your calories, it should help a lot. Give it a couple of weeks and see!

Make sure you get plenty of protein and fiber. These will fill you up for a longer amount of time. Keep drinking water too. Sometimes hunger is actually thirst. If you're hungry, have a cup of water. Give it a few minutes, and if you're still hungry, EAT!
Try to avoid processed foods, even things like lean cuisine, because all the preservatives and additives they put in these foods to keep them "fresh" makes your body work harder to clean them out.

Keep up with the exercise (that may make you gain some water weight at first, so drink more water to flush it out), and you'll see results soon! I lost 4 inches in my first 10 days of 30DS! (Haven't gotten through the second 10 yet, level 2 sucks.)

Natty0506

I'm not seeing a whole lot of veggies (the fiber in veggies helps you feel fuller longer) and you're eating a lot of refined carbs which make you feel even more hungry. Don't eat so much pasta. Replace it with chicken or pork or some sort of solid protein and add some veggies to the mix (broccoli, cauliflower, etc.) and you'll start to not feel so hungry.

WhitneyAnnabelle

I didn't look too intensely, but I would skip the Jimmy Dean crap and eat something just...better. Oatmeal with some nut butter in it maybe. It may not sound exciting, but I bet it will keep you feeling fuller for longer.

cakeums

I think you could definitely cut out the elliptical on days that you do 30DS - too much cardio isn't always a good thing, and JM videos are more strenuous cardio. Also, cut out the processed (prepackaged) foods and substitute with some higher fiber, higher protein foods. That should help as well. You're welcome to check out my diary if you want some ideas, I usually eat a diet low in processed foods.

DelilahCat0212

Way too much processed food and sugar.

agrzybow

Hi jgriffin, I looked through two days - Tuesday and Monday. On those two days I saw a couple of things: You have a LOT of calories left at the end of the day, so you are doing exercise, but not eating back those calories. Also, I do not see a lot of fruit and veggies on those particular days. I see carbs and protein, but the fruits and veggies will add calories and fiber and help you feel more full.

Breakfast looked good, but I saw that you are using whole milk - maybe switch to skim and that will take some calories and fat out of the equation, leaving some calories for fruits and vegetables.

Maybe others will have some better suggestions for you, too!

Just to let you know, some days I feel more hungry, too

sweetsarahj

Less processed food. More vegetables. More lean protein.

mmsilvia

Try increase your protein & fiber. They keep you full longer. Also, I didn't see a lot of fruit & veggies.

seebeachrun

I agree. Trade out the carbs for better carbs. Brown rice, wheat toast, oatmeal, veggies like carrots and broccoli. Carrots and celery really fill me up and you can eat them plain or with lots of different dips like greek yogurt, peanut butter, low cal ranch, etc...

jacksonpt

Just looking at the last handful of days, I don't think what you're eating is too bad. But you have some BIG deficit days (700cals +). Daily goal looks to be around 1600net, which is reasonable.

I'd eat more.

Denjo060

I would throw some fresh fruit in there like apples or grapefruits the help to keep me full and some whole grains It looks like you may need to drink more water too .
Also try some egg whites for breakfast or egg beaters (that is what I eat ) on an arnolds whole grain roll withsome turkey bacon

Enigmatica

It looks like you could stand to eat more. Maybe try coming in within 100 calories under goal.

Also, sugar tends to fire up the hunger pangs so try to cut that. And aim for more protein and veggies to give your body better nutrition, which can reduce cravings and hunger in general.

You're welcome to check my diary for some other ideas.

olong

EAT YOUR EXERCISE CALORIE BACK!!!!!!!! I truly understand that it goes against logic and that you want the weight OFF (the sooner the better). If you're hesitant, experiment with eating those calories that you're leaving on the table by eating more heavy in protein than carbs. If you're still hesitant, make a concerted effort to start by eating half of your calories back.

Sorry to holler, but the solution is at the bottom of your diary...

Rhiannon723

You have a LOT of calories left at the end of the day, so you are doing exercise, but not eating back those calories. Also, I do not see a lot of fruit and veggies on those particular days. I see carbs and protein, but the fruits and veggies will add calories and fiber and help you feel more full.

Just to let you know, some days I feel more hungry, too

THIS!

mamapuddin17

If she is following fat2fit you don't eat back the exercise calories,it's already added in.

emrys1976

Less processed food. More vegetables. More lean protein.

this

Kristy_Elizabeth

Try eating filling foods: Eggs, rice, lean healthy protein, apples, nuts.

This is what my day looks like:

Breakfast: One egg, 1/2 English muffin, 1 cup of coffee, 2 cups of water.

Snack (2 to 3 hours later) Fruit, usually half a banana, 2 cups of water.

Lunch (about 2 hours later) 1/2 cup brown rice and 2 to 4 ounces of baked chicken (flavored a different way and cooked once each week for the whole week), 2 cups of water.

Snack (about 2 hours later) 1/4 cup yogurt and if I'm hungry I'll add in 1/2 cup granola or 1/4 cup trail mix or more fruit or celery and humus, 2 cups of water.

Dinner (2 to 4 hours later) It varies, but we usually cook something from our Eat Clean Cook book, 2 cups of water.

Snack (about 2 hours later) 3 to 4 cups of Popcorn, fruit, a desert from our Eat Clean Cook book, 1/4 cup trail mix, etc., 2 more cups of water or a cup of hot green tea if I don't want more water.

I take supplemental fiber too and they may contribute to my feeling full. I'm sure the water helps too, but I am never hungry except when it is time to eat again, which feels like it is pretty much all of the time. It is a repetitive, easy, and filling diet.

jacksonpt

While I generally hate the "it works for me" defense, I eat virtually NO fruits or veggies and I do just fine. It can't hurt to add more of them to your diet, but I wouldn't jump right to fruits/veggies as the first/biggest problem.

jamie78

I would cut out all the calories you are drinking.. Cokes, and juices Eat more veggies and fresh food. Cut out as much processed foods as you can.

jacksonpt

If she is following fat2fit you don't eat back the exercise calories,it's already added in.

1600 total cals, assuming 600 cals burned for exercise = 1000 net. If I were in her shoes, I'd start there, even if the program doesn't recommend eating back cals. Perhaps her base number is too low.

loriamcq

I noticed that you eat a lot of prepared foods (Jimmy Dean, Stouffer's,etc) these are usually higher in calories and sodium than foods that you might make yourself. And you eat a lot of cheese, I never find that filling and it's a lot of calories.

My suggestion is to cook more. Lean meats, chicken, fish, etc. and keep them simple. Add a whole grain pasta or rice or skip the starches once in a while and serve 2 or more vegetables with your meals. Stir-fried meat and veggies are super simple and quick and usually low in fat (depends on how you cook them). Plus, you can always cook enough to stretch into 2 meals so you only have to cook every other day, or take leftovers for lunch.

Also, it looks like you need to increase your fiber. Fiber really helps you stay fuller longer. I'd skip the cheese snack and have a bowl of cereal instead, more fiber, same calories.

You might want to make the changes a little at a time so it's not so overwhelming. Also, if you have a craving for something sweet or salty, it's ok to indulge once in a while, just keep it within the calories you alot yourself for snacks and you'll never feel deprived. Hopefully you wont feel hungry either.

jenkinsdeb

I had a quick look at your dairy. I think your meals are a bit un-balanced. I don't see any fruit,or salads, ?? Or water intake??
Try and eat 400 calories in every meal (Breakfast, lunch and tea) and that will still leave you 400 extra of snacks.and I never eat after 6pm. Also you can exercise for more food. Check my dairy out, I have lost 25lbs in 20 weeks and Im not perfect by any strech of the imagination! ;-) Hope this helps a little. Debs J from New Zealand!!

70davis

bump

sl1ngsh0t

Cook more, eat processed foods less.

Edestiny7

Eat To Live 6 week plan. It keeps me satiated all day long with no cravings! :-)
=> 453 grams raw non-starchy veggies (1 lb.)
=> 453 grams cooked non-starchy veggies (1 lb.)
=> 4 fruit
=> 1 cup beans
=< 1 cup starches
= 1 oz. nuts/seeds
= 1 T flaxseed

Christine1110

When you eat processed foods...they are very high in calories, and you will hit your calories total much faster!! If you eat clean, meaning grown and unprocessed food you will get to eat a lot more and also more food high in fiber will keep you full longer!!

jenkinsdeb

Hi Kirsty
Your article its basically the same as what I'm eating also.
I take bowel-biotic's to keeps everything moving thru and it also keeps me full and 2 captuals of spirulana every day. ;-)

awwwshux25

Try a protien shake...just make sure you don't get one filled with sugar...that is what I do when I feel like I am starving.

VeganPanda

You are not eating enough low-calorie fruits and vegetables and too many high-calorie, dense, processed foods, which fill up your calorie goals but not your stomach.

RobynDCrossman

Eat more.
You have an enormous calorie deficit from working out. Calorie deficit is great - but you are BURNING those calories, so your body is going to have the tendency to be hungry.