Must READ! from experienced fitness pal...Hunger PANGS
Replies
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I disagree. I'm currently in a state of weight loss and I only ever have to endure hunger on work days, about an hour before I leave, because I can't take a break to eat something in between lunch and leaving. Otherwise, I eat often enough that I rarely experience feelings of hunger. Usually, it's fruit or almonds in between meals, but I eat chocolate and baked goods, too. I feel like denying yourself everything you like is a recipe for failure, so I don't, and I've done pretty well that way.
Also, eating at the same time every day is important. I've read a couple articles that basically said, even if you're eating enough, if you're used to eating at a certain time and you don't, your brain is going to tell you that you should be eating, even if you're not hungry. My own experience has shown this to be true, at least in my case.
If you rarely feel hunger even during this peroid of deficit i must assume you almost never felt hunger when you were gaining all the weight your currently trying to lose, so if this is all true, if not hunger, then what caused you to over eat in the first place and gain weight?0 -
Disagree. And I feel you're doing a disservice by basically telling people they need to feel crappy (or accept feeling crappy) in order to be thin/healthy or give up and be fat. You WILL feel pangs when you are eating inappropriately for YOU. I say that because once I realized what worked for me, I no longer get pangs. For me that means eating a paleo/primal diet with intermittent fasting and was surprised and delighted to realize hunger pangs don't exist the same way with that method of eating. Because I don't have big insulin spikes and crashes, I can easily do 24 hour fasts. I didn't have to "work up to it." I just decided one day, I'm not eating until dinner tomorrow night. That first day the experience was exactly like it still is to this day. Generally about 19 hours in, I feel a little "nudge", pretty much saying "you could eat if you want...but no biggie if you can't." It goes away easily and is so quiet I won't notice if I'm doing anything to occupy myself. I have great energy (better than I ever did pre-IF with frequent "healthy" meals.) I do my workouts in this same fasted state. I'm fast and strong and feel great. When I get home between 5-6 pm, I'll eat dinner. I don't feel an urge to eat more or gorge since I haven't eaten all day. I love my dinner, it's satisfying and satiating and I eat a normal amount. Then I'm usually done until lunch the next day (I mostly alternate 18/6 with 24 hour fasts.) It's very liberating to not have food be on your mind constantly and to not be a prisoner to pangs.
Fasting is a method of denying food, like you mention, but it's different. I'm not thinking about food all the time, so I don't have periods of thinking about food (pangs) and then having to deny myself.0 -
I think if you spread your calories over the day and eat protein at every meal, it is possible to be satisfied at a maintenance phase. You can also retrain your body to enjoy healthy foods.
But yes, maintaining a low weight requires a lot of small, decent choices each day.0 -
science.0
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Hunger pangs aren't a necessary part of weight loss. Eat foods with a low calorie density(less calories per volume) such as vegetables, instead of eating high calorie foods. foods loaded with a lot of fat and low in fiber.
The pallers that claim to not feel hunger concern me....are you guys so outta touch with your bodies that you ligitamitly dont feel hunger? i would suggest that if your running a deficit and you dont feel hunger or the subtle, more soft versions of hunger pangs then i would say your feedback system is broken and you might have a medical condition....if not for hunger or the feelings of hunger then how would you know when its time to eat? looking at the clock?
You must be joking - I am more in touch with my body, and the signals it gives me than I have been for 50 years - for the first time ever I actually understand - and listen to my body.....being in balance, physically, and mentally is a very powerful place to be.
Every person is different - for many like myself IF makes perfect sense - and my body does not "complain" that is hungry - I feed it regularly - and I feed it well - so it does not have to go into "panic" - ever.... and part of the "secret" for me is to ensure I eat sufficient protein at every meal....
And to your question - yes - I feed my body by the clock - 11am, 3pm and 7pm - give or take an hour each way...0 -
I'm pretty certain now that the OP is trolling. I just hope no one takes their advice seriously...0
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I lost my first 10 lbs when I was running a deficit far larger than I should've been (trying to eat 1200 calories per day and not eat my workout calories), and yes, I was starving, miserable, lethargic, and as a result, was prone to binge eating when I got stressed out. I was also physically exhausted and close to passing out trying to do cardio a few times. When I figured out I could eat 500 more calories per day, still lose, and not be hungry, I lost 32 more. My binges disappeared, and my fitness improved dramatically. More importantly, I had the control over my eating habits I never had before which has carried into my pregnancy and will carry into my post-partum weight loss as well. Learning how to do this made weight loss and fitness much easier too. It became a positive spiral in the right direction.
I fill my day with good-quality fiber-rich food with a healthy amount of fats and protein, and I don't get hungry anymore. It's not because I'm broken. It's because I figured out how to eat well and have a healthy relationship with food and my body.
The food suggestions in this post and another post were not requested but are very good advice....high fiber and low calorie high volume foods like veggies reduce the feeling of hunger and my college level nutrition textbook agrees...Understanding nutrition ninth edition.....good advice gang which is what i do and have been doing....0 -
Question: is the experienced pal in question CaliforniaGirl? Sounds like her...0
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I'm pretty certain now that the OP is trolling. I just hope no one takes their advice seriously...
please contribute to the forum in a meaningful way or post somewhere else....your trolling comment is off topic and untrue, so please post somewhere else0 -
For me, eating when I wasn't in the least bit hungry made me fat.0
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i dont consider my original post "advice", its more of a warning....im warning anyone who will listen to beware what thier getting themselves into....your discapline must be unwavering and for the rest of your life or the "natural you" the "you" that caused you to get fat in the first place will return, allong with the fat and lack of fitness....beware0
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i dont consider my original post "advice", its more of a warning....im warning anyone who will listen to beware what thier getting themselves into....your discapline must be unwavering and for the rest of your life or the "natural you" the "you" that caused you to get fat in the first place will return, allong with the fat and lack of fitness....beware
So you're saying no one can ever slip up or make a mistake even on a regular basis and be successful long-term? A lot of people on MFP are a walking contradiction to that statement if that's what you meant.0 -
I eat when I start getting hungry. I usually get hungry around 1-2 p.m. Most days I have trouble getting to my calorie goal.
I've been through 'diets' where I sat around and avoided food and let my stomach hurt and cramp. I probably never got over 1000 calories a day. Eventually I stalled. When I couldn't stand it anymore I quit and gained the weight I'd lost back x3.
You don't have to be hungry to lose weight, in fact, I quit losing when I don't net over 1200 calories. This idea that you are perpetuating that you have to be hungry to lose weight is false and dangerous.0 -
i disagree with this. i think many of the people feeling hunger pangs while eating below maintenance (assuming they aren't eating at a super low deficit) get pangs because they aren't eating nutritionally dense foods that will keep them full and actually feed their body for something other than having it feel full.
i'd take a guess that most of the people complaining of hunger are eating tons of empty calories ( low fat "diet" bars, popcorn, cereal, etc) and things like carrot sticks and celery and apples instead of adding in more protein and healthy fats found in things like whole eggs, full fat yogurt, nuts, chicken turkey, salmon, etc.0 -
i dont consider my original post "advice", its more of a warning....im warning anyone who will listen to beware what thier getting themselves into....your discapline must be unwavering and for the rest of your life or the "natural you" the "you" that caused you to get fat in the first place will return, allong with the fat and lack of fitness....beware
So you're saying no one can ever slip up or make a mistake even on a regular basis and be successful long-term? A lot of people on MFP are a walking contradiction to that statement if that's what you meant.
I guess when i say unwavering im not talking about the occisonal bad day, birthday, holiday, celebration ect...im talking about taking lack of discapline over weeks or months or years0 -
Tums will help with hunger pangs.0
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I also disagree regarding 'always feeling hunger pangs'. Actually you don't have to feel hunger pangs to lose weight. You just have to make sure that you eat at regular intervals, and that the food you eat has slow-digesting sugars instead of fast ones, and that there's bulk in your food so it's not empty calories. Try to avoid drinking your cals... and instead have whole grains and lots of veggies. You don't have to live with hunger pangs. Your stomach will adjust in size eventually and your liver, bile duct, pancreas etc will also adjust their secretions... so that your body knows when to release those hormones and enzymes and in what amount... then your leptin and grelin situation will get under control. You *do not* have to live with hunger pangs.
I diasagree...hunger is the discomfort that caused you to over eat and gain weight in the first place....the denial of food must continue or else the natural you will over eat and you will gain the weight back....this is true because you are here and you use this website to control and monitor your denial of food...
Actually, I disagree with this whole hunger pangs are what made us overweight business. Are you mistaking other abdominal discomfort for hunger? People do it all the time. I've lost over half my body weight and it's not been through surgery or anything. And I only get really proper hunger pangs (the kind that are audible and have me visibly bent over) when I need to eat. Like, ACTUALLY need to eat. People get hunger "pangs" just from looking at something they fancy and know they shouldn't really have.
Most people get fat due to overeating. And nearly all of us eat when we're not truly hungry. Deny it or not, it's true.
I lost the majority of my weight by eating at regular intervals myself, and like I said, I never really went hungry. Either your calorie deficit is too low, you're eating the wrong kinds of foods that leave you feeling unsatisfied, or you're deluding yourself into thinking you're always going to be hungry simply because you're at deficit.
I have barely any discipline. I have a lot that gets in the way of healthier eating and fitness. I eat a lot of stuff I probably shouldn't. Not gained anything back.0 -
I eat when I start getting hungry. I usually get hungry around 1-2 p.m. Most days I have trouble getting to my calorie goal.
I've been through 'diets' where I sat around and avoided food and let my stomach hurt and cramp. I probably never got over 1000 calories a day. Eventually I stalled. When I couldn't stand it anymore I quit and gained the weight I'd lost back x3.
You don't have to be hungry to lose weight, in fact, I quit losing when I don't net over 1200 calories. This idea that you are perpetuating that you have to be hungry to lose weight is false and dangerous.
Please dont take this as an attack: Im confused, if you only eat when your hungry, and you have trouble reaching your calorie goal, then how is it that you came to be more than a hundred pounds over weight?0 -
If you eat the right things you won't be hungry. That is all.
If you load up on simple carbs, no matter how full you feel at the moment, you will be hungry in an hour...
If you eat balanced meals you don't have to "suffer".
(excuse my 'ifs'...almost looks like I was trying to write a poem hahaha)0 -
i dont consider my original post "advice", its more of a warning....im warning anyone who will listen to beware what thier getting themselves into....your discapline must be unwavering and for the rest of your life or the "natural you" the "you" that caused you to get fat in the first place will return, allong with the fat and lack of fitness....beware
Bullhonkey. Attitudes like this are defeatist, and what cause people to get overwhelming guilt and a case of the "f*ckits" when they make a mistake. Everyone makes mistakes. The successful people pick up the pieces and get back on program right away. Unsuccessful people think they've ruined their diet, try to restrict the calories the next day, and get stuck in a binge/purge cycle until they quit.
Your diet shouldn't be so restrictive that you're dealing with bad hunger regularly. an appropriate deficit leaves people with enough energy to do what they need to do, and feeling comfortable. Too big a deficit leads to hunger pangs, adaptive thermogenesis (slowed metabolism), hormonal interruptions, and eventually weight gain when they go over their (too restrictive) deficit allowance (which *should* still be less than TDEE, if not for the adaptive thermogenesis) This is what you are advising people to do. Shame on you.0 -
I disagree
It's funny. Everyone you are disagreeing with, or is disagreeing with you has been on MFP longer than you - what makes you more experienced than them?0 -
Bump for later0
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i dont consider my original post "advice", its more of a warning....im warning anyone who will listen to beware what thier getting themselves into....your discapline must be unwavering and for the rest of your life or the "natural you" the "you" that caused you to get fat in the first place will return, allong with the fat and lack of fitness....beware
So you're saying no one can ever slip up or make a mistake even on a regular basis and be successful long-term? A lot of people on MFP are a walking contradiction to that statement if that's what you meant.
I guess when i say unwavering im not talking about the occisonal bad day, birthday, holiday, celebration ect...im talking about taking lack of discapline over weeks or months or years
Even then, that isn't irreparable. People can, for the most part, still come back and re-dedicate themselves.
That being said, I see your point about having lifelong dedication to MAINTAIN success. I agree with you there, but I just am not a huge fan of the "be miserable or fail" mentality. It's one of the many reasons a lot of people quit or don't even try to lose their excess weight. They think they have to be hungry, miserable, and/or in pain to get there when really all they need to eat at a moderate or slight calorie deficit, use proper fitness training techniques that don't lead to injury but do lead to results, work within their current physical or mental limits, and have patience. It really doesn't have to be harder than it is.0 -
I eat when I start getting hungry. I usually get hungry around 1-2 p.m. Most days I have trouble getting to my calorie goal.
I've been through 'diets' where I sat around and avoided food and let my stomach hurt and cramp. I probably never got over 1000 calories a day. Eventually I stalled. When I couldn't stand it anymore I quit and gained the weight I'd lost back x3.
You don't have to be hungry to lose weight, in fact, I quit losing when I don't net over 1200 calories. This idea that you are perpetuating that you have to be hungry to lose weight is false and dangerous.
Please dont take this as an attack: Im confused, if you only eat when your hungry, and you have trouble reaching your calorie goal, then how is it that you came to be more than a hundred pounds over weight?
Honestly, it's none of your business, but I'll tell you. I started 'dieting' (read: starving myself) when I was really young. At 10 years old, I felt fat, even though I wasn't. I gave away my lunches at school, I barely ate anything when I got home. I could only sustain that for a few weeks to a month at a time. I assume that destroyed my metabolism, because when I started eating again, I gained it all back and more. Then, I would repeat the cycle. It started getting harder to lose weight by starving myself. And then, eventually, with a shotty metabolism, I gave up. Now, I'm trying to do it the right way, without starving myself, and eating the right amount of calories and actually exercising.
And I only eat when I'm hungry now. I used to starve myself, and later, I started eating too much. I'm talking about right now, I eat when I'm hungry. While I'm trying to lose weight. I've lost almost 40 pounds in the last 4 months. 20 before I started using my fitness pal app, and 18 since I started tracking my calories. And I haven't been sitting around starving with hunger pangs in the entire time.0 -
Every person on here must continue their discapline and continue what ever works for them or else the fat will return....beware!0
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Bullhonkey. Attitudes like this are defeatist, and what cause people to get overwhelming guilt and a case of the "f*ckits" when they make a mistake. Everyone makes mistakes. The successful people pick up the pieces and get back on program right away. Unsuccessful people think they've ruined their diet, try to restrict the calories the next day, and get stuck in a binge/purge cycle until they quit.
Your diet shouldn't be so restrictive that you're dealing with bad hunger regularly. an appropriate deficit leaves people with enough energy to do what they need to do, and feeling comfortable. Too big a deficit leads to hunger pangs, adaptive thermogenesis (slowed metabolism), hormonal interruptions, and eventually weight gain when they go over their (too restrictive) deficit allowance (which *should* still be less than TDEE, if not for the adaptive thermogenesis) This is what you are advising people to do. Shame on you.
*applauds*0 -
I eat when I start getting hungry. I usually get hungry around 1-2 p.m. Most days I have trouble getting to my calorie goal.
I've been through 'diets' where I sat around and avoided food and let my stomach hurt and cramp. I probably never got over 1000 calories a day. Eventually I stalled. When I couldn't stand it anymore I quit and gained the weight I'd lost back x3.
You don't have to be hungry to lose weight, in fact, I quit losing when I don't net over 1200 calories. This idea that you are perpetuating that you have to be hungry to lose weight is false and dangerous.
Please dont take this as an attack: Im confused, if you only eat when your hungry, and you have trouble reaching your calorie goal, then how is it that you came to be more than a hundred pounds over weight?
Honestly, it's none of your business, but I'll tell you. I started 'dieting' (read: starving myself) when I was really young. At 10 years old, I felt fat, even though I wasn't. I gave away my lunches at school, I barely ate anything when I got home. I could only sustain that for a few weeks to a month at a time. I assume that destroyed my metabolism, because when I started eating again, I gained it all back and more. Then, I would repeat the cycle. It started getting harder to lose weight by starving myself. And then, eventually, with a shotty metabolism, I gave up. Now, I'm trying to do it the right way, without starving myself, and eating the right amount of calories and actually exercising.
And I only eat when I'm hungry now. I used to starve myself, and later, I started eating too much. I'm talking about right now, I eat when I'm hungry. While I'm trying to lose weight. I've lost almost 40 pounds in the last 4 months. 20 before I started using my fitness pal app, and 18 since I started tracking my calories. And I haven't been sitting around starving with hunger pangs in the entire time.
You go girl!
*applause*
:drinker:0 -
i dont consider my original post "advice", its more of a warning....im warning anyone who will listen to beware what thier getting themselves into....your discapline must be unwavering and for the rest of your life or the "natural you" the "you" that caused you to get fat in the first place will return, allong with the fat and lack of fitness....beware
Bullhonkey. Attitudes like this are defeatist, and what cause people to get overwhelming guilt and a case of the "f*ckits" when they make a mistake. Everyone makes mistakes. The successful people pick up the pieces and get back on program right away. Unsuccessful people think they've ruined their diet, try to restrict the calories the next day, and get stuck in a binge/purge cycle until they quit.
Your diet shouldn't be so restrictive that you're dealing with bad hunger regularly. an appropriate deficit leaves people with enough energy to do what they need to do, and feeling comfortable. Too big a deficit leads to hunger pangs, adaptive thermogenesis (slowed metabolism), hormonal interruptions, and eventually weight gain when they go over their (too restrictive) deficit allowance (which *should* still be less than TDEE, if not for the adaptive thermogenesis) This is what you are advising people to do. Shame on you.
^This0 -
I eat when I start getting hungry. I usually get hungry around 1-2 p.m. Most days I have trouble getting to my calorie goal.
I've been through 'diets' where I sat around and avoided food and let my stomach hurt and cramp. I probably never got over 1000 calories a day. Eventually I stalled. When I couldn't stand it anymore I quit and gained the weight I'd lost back x3.
You don't have to be hungry to lose weight, in fact, I quit losing when I don't net over 1200 calories. This idea that you are perpetuating that you have to be hungry to lose weight is false and dangerous.
Please dont take this as an attack: Im confused, if you only eat when your hungry, and you have trouble reaching your calorie goal, then how is it that you came to be more than a hundred pounds over weight?
Honestly, it's none of your business, but I'll tell you. I started 'dieting' (read: starving myself) when I was really young. At 10 years old, I felt fat, even though I wasn't. I gave away my lunches at school, I barely ate anything when I got home. I could only sustain that for a few weeks to a month at a time. I assume that destroyed my metabolism, because when I started eating again, I gained it all back and more. Then, I would repeat the cycle. It started getting harder to lose weight by starving myself. And then, eventually, with a shotty metabolism, I gave up. Now, I'm trying to do it the right way, without starving myself, and eating the right amount of calories and actually exercising.
And I only eat when I'm hungry now. I used to starve myself, and later, I started eating too much. I'm talking about right now, I eat when I'm hungry. While I'm trying to lose weight. I've lost almost 40 pounds in the last 4 months. 20 before I started using my fitness pal app, and 18 since I started tracking my calories. And I haven't been sitting around starving with hunger pangs in the entire time.
Yes! Exercise is key...continued life long exercise, for the rest of your life....no one exercises as much as me....no one i know...0 -
I'm pretty certain now that the OP is trolling. I just hope no one takes their advice seriously...
please contribute to the forum in a meaningful way or post somewhere else....your trolling comment is off topic and untrue, so please post somewhere else
Nah, I'll leave my trolling comment right here, thanks. I feel you are giving misguided advice and information, either because you are trolling or just choosing to be willfully ignorant. And I'm not cool with someone reading what you're saying and thinking "Oh no, better just give up now"0
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