Hungry all the time - making me want to quit!

joddumz
joddumz Posts: 35
in Health and Weight Loss
Anyone have some tips for me with my diary - am absolutely starving all the time! Only way I can stick within my cals is to excercise a lot but feeling quite fatigued and wanting to give up so need to get some tips. Have been concentrating on this for a few weeks but is all very new. Thanks

Replies

  • d3mon4ngel
    d3mon4ngel Posts: 242 Member
    According to the ticker on your profile, you are only aiming to lose around 7kg. Taking this into consideration, you should have your calorie goal set to lose 1/2lb a week at most. This will give you more calories to eat and mean that you aren't as hungry.

    Try adding in strength training if you aren't already doing it, as this will help to "tone" (for want of a better word).

    Good luck :flowerforyou:
  • Bumbeen
    Bumbeen Posts: 263 Member
    Ratchet up the protein, decrease the variety. Eat bland gently cooked foods so you don't get much pleasure from eating.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    I think there's nothing wrong with variety, or in enjoying what you eat!

    I would track your sugars, there's an awful lot of sweet treats in there (not just fruit)

    And I'd take your carbs down a bit. For me, sugar and carbs leave me feeling hungry, though everyone will have their own experience of this.
  • ChattyKathy316
    ChattyKathy316 Posts: 7 Member
    You say you're hungry all the time, and I can totally relate. There are days I seem to never get enough! I pack an entire day's worth of food with me to work, except for my dinner. This way two things happen, I have control over what I'm eating (I don't hit the vending machine) and I have plenty of food available. I usually don't eat all of it, but it's there if I need it. I don't give myself a hard time about eating when I'm hungry because I've already made the decision of what I'm eating, and they were good decisions.
    Good luck and stick with it!
  • wiresc
    wiresc Posts: 1
    Adding strength training is a great suggestion if you aren't already doing that, and do make sure you are getting enough daily calories. Bland food would have me giving up within day!

    {mod edit}
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    According to the ticker on your profile, you are only aiming to lose around 7kg. Taking this into consideration, you should have your calorie goal set to lose 1/2lb a week at most. This will give you more calories to eat and mean that you aren't as hungry.

    Try adding in strength training if you aren't already doing it, as this will help to "tone" (for want of a better word).

    Good luck :flowerforyou:

    This.. plus replace carbs with more protein and fats. Protein and fats have significantly higher satiety rates. Also, as a point of reference, depending on how much you workout, most women I know working out 5-6 days a week eat 1700-2100 calories, those that are 3-4 eat 1500-1700. You can probably eat more than where you are now.
  • joddumz
    joddumz Posts: 35
    I'm doing probably 3 proper 1 hour excercises classes + walking a fair bit and other bits here and there. i used to do a lot of running but i got an injury a couple of years ago and am a bit wussy about starting to run again.

    On the sugar thing - so true, i am pretty much under my fat and salt intake every day but the sugar is my weakness, am trying to find ways to curb the sugar habit
  • Lilihel
    Lilihel Posts: 53
    I would say watch your sugar and Sweeteners. Sugar makes you hungry and of course is bad for you. Eat more fiber, leafy greens, fruits and protein to stay full longer.
  • Bumbeen
    Bumbeen Posts: 263 Member
    Adding strength training is a great suggestion if you aren't already doing that, and do make sure you are getting enough daily calories. Bland food would have me giving up within day!

    {mod edit}

    It's tough for the first couple of days, but it really drops your hunger to the point of having to force yourself to eat a deficit. Try some plain chicken and plain Irish potato with a little salt.
  • flibertyjibet
    flibertyjibet Posts: 6 Member
    Before I head to classes in the morning I pack my bag with good options (like orange, banana and mozzerella sticks or greek yogurt or a low sugar granola bar) that way I always have something to eat. If you can eat fruits and veggies farly frequently throughout the day you wont feel hungry at all. Cutting out processed wheat and sugars can help you feel fuller too. Remember just because something has a low calorie content doesnt mean it is good for you.
  • Gramps251
    Gramps251 Posts: 738 Member
    Before I head to classes in the morning I pack my bag with good options (like orange, banana and mozzerella sticks or greek yogurt or a low sugar granola bar) that way I always have something to eat. If you can eat fruits and veggies farly frequently throughout the day you wont feel hungry at all. Cutting out processed wheat and sugars can help you feel fuller too. Remember just because something has a low calorie content doesnt mean it is good for you.

    The eating "fruits and veggies frequently throughout the day" part might work for you but I've found lean proteins do the trick for me. No blood sugar spike from the fruit that makes me want to eat more when it crashes but the bottom line is do what works for you. Also, it takes a lot of veggie material to make me feel the same amount of long term fullness that I get from 4 oz. of chicken breast, tuna, salmon, pork tenderloin.......

    I agree with the suggestion of replaceing some (about one third to one half) of your carbs with protien and good fat.
  • whatjesseats
    whatjesseats Posts: 228 Member
    Personally, I've found that a combination of fiber, fat, and protein is what gives a meal staying power.
  • mizzie1980
    mizzie1980 Posts: 379 Member
    Yep, I'll echo what others have said. Meals with fiber, fat and protein keep me going a lot longer. That doesn't have to be huge, one of my favorite lunches is a peanut butter sandwich (45 calorie bread, 1/2 a serving of PB) and a fruit or veggie. Only about 250 - 300 calories, depending on what produce I have.

    I'm not officially low carb, but I wind up being that way because things with carbs tend to be high calorie and don't fill me up. If I pick other things, I can eat more AND feel full longer.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    doubling your protein intake would be a good start
  • doorki
    doorki Posts: 2,576 Member
    How is your water intake? Many people misconstrue thirst for hunger and you could be more dehydrated due to increased exercise.
  • kbru64
    kbru64 Posts: 16 Member
    I find that if I don't eat enough protein for breakfast I am hungry all day. Try hard boiled eggs or natural peanut butter.
  • leodru
    leodru Posts: 321 Member
    Increase protein (lean sources) and drop sugar content - it will drop cravings and help alot with your hunger. You can get in around 3 ounces of chicken for 100 calories and it lasts forever - it also takes more for your body to burn though it. (about 25% more calories to burn it versus carbs or sugar)
  • CalJur
    CalJur Posts: 627 Member
    More water and protein. Less carbs. Variety in exercises.
  • ChristyRunStarr
    ChristyRunStarr Posts: 1,600 Member
    Eat more than the 1290 calories you have set for yourself....like they've already said, eat more protein. And check out this post to see what your BMR and TDEE are to make sure you're getting enough especially on the days you work out http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • neverstray
    neverstray Posts: 3,845 Member
    More water and protein. Less carbs. Variety in exercises.

    This. Simple and effective.
  • Jaulen
    Jaulen Posts: 468 Member
    Anyone have some tips for me with my diary - am absolutely starving all the time! Only way I can stick within my cals is to excercise a lot but feeling quite fatigued and wanting to give up so need to get some tips. Have been concentrating on this for a few weeks but is all very new. Thanks

    1) Reset your goal to lose 0.5 pound a week.
    2) Eat back exercise calories, I'm going to guess you entered sededentary as your acitivity level.
  • concordancia
    concordancia Posts: 5,320 Member
    Ratchet up the protein

    This definitely helps most people!

    Sugars, on the other hand, can make your blood chemistry go crazy and trigger your hunger response.

    , decrease the variety. Eat bland gently cooked foods so you don't get much pleasure from eating.

    This is crazy talk. As a matter of fact, most studies have found that we eat less when we pay attention to our food and find it satisfying. If your food is bland, you might zone out and not realize how much you are eating.
  • Bumbeen
    Bumbeen Posts: 263 Member
    Ratchet up the protein

    This definitely helps most people!

    Sugars, on the other hand, can make your blood chemistry go crazy and trigger your hunger response.

    , decrease the variety. Eat bland gently cooked foods so you don't get much pleasure from eating.

    This is crazy talk. As a matter of fact, most studies have found that we eat less when we pay attention to our food and find it satisfying. If your food is bland, you might zone out and not realize how much you are eating.

    Nah it's true, we evolved eating a diet that is basically the same thing every day. When you start adding all this modern variety, it really makes you look forward to eating instead of just seeing it as fuel.
  • Crochetluvr
    Crochetluvr Posts: 3,329 Member
    Are you really hungry...or do you just want to eat? There is a difference. :)
  • joddumz
    joddumz Posts: 35
    Thanks guys, will def have a look at increasing the protein (for anyone who's looking I was away on a special weekend away just there so thats why foods were different but im pretty impressed i didn't blow it all).

    This week on the scales I have lost another pound. Happy with myself.

    Will gradually decrease sugars and increase protein and fiber. Loosing is a good reinforcer in itself :happy:
  • joddumz
    joddumz Posts: 35
    You say you're hungry all the time, and I can totally relate. There are days I seem to never get enough! I pack an entire day's worth of food with me to work, except for my dinner. This way two things happen, I have control over what I'm eating (I don't hit the vending machine) and I have plenty of food available. I usually don't eat all of it, but it's there if I need it. I don't give myself a hard time about eating when I'm hungry because I've already made the decision of what I'm eating, and they were good decisions.
    Good luck and stick with it!

    Yes definately!! I am just in an office now for the first time which I'm not used to but have been packing myself food for the day and remembering to lift out something for dinner for the night so I'm not making snap decisions when i'm hungry
  • valleemic
    valleemic Posts: 103 Member
    Eat more protein and vegetables... like salads with chicken or stirfry with shrimp/scallops. The veggies will allow you to have bigger meals while keeping the cals low. Have a snack between meals that contains a fruit and a protein (ex: apple and beef jerky). Lastly, stay away from the pre-packaged stuff... it's full of carbs/sugar and makes you hungrier!
  • joddumz
    joddumz Posts: 35
    Ok - so have now been doing MFP for over a month - am getting used to eating less, even when I go over my calorie intake for the day I am still below 2000, so thats always reassuring for me because I just think that at least I'm not gaining anything back those days. The weight is coming off slowly but surely and I have started to take iron tablets to boost my energy which def think is helping as have always been anemic/borderline.

    Can you guys get a wee bit more specific in terms of what actual foods I should cut down/increase?? What is meant by lean protein etc is a bit confusing for me I'm not the most knowledgable about foods etc.

    be kind - i have some weight to loose but not loads would like to be under 135 lb for the summer, and want to make changes that are sustainable and realistic since i still love my food

    am pretty regular in doing zumba for 1 hour twice a week and 1 hour of circuits training

    thanks x
  • concordancia
    concordancia Posts: 5,320 Member
    I took a look at you diary and have a few concrete suggestions. Please note, when I say "cut", I am talking about your day to day eating. Really, you can have anything once in awhile, as long as you account for it!

    Cut: rice Krispy cereal
    Replace with: a high fiber cereal
    Better yet: Greek yogurt and a high fiber cereal

    Cut all white bread and flour ( except maybe sourdough)
    Replace with: whole grain versions

    Cut: cereal bar snacks
    Replace with: nuts, cheese or hard boiled eggs


    Limit: fruit to two a day
    Add more: veggies!

    I don't know what your fromage fraise might be, but check that and your fruity yogurt for added sugars. You could replace them with fresh fruit and yogurt or cottage cheese.

    Same with the sauce on your pulled pork.
  • joddumz
    joddumz Posts: 35
    ^^^ will def try these suggestions. very helpful

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