Hunger pangs
Replies
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I've been wondering about this, too. Seems I have days where it's hard to eat at a deficit, or I go to bed hungry.
And I'm not even going super low calorie. I mean, 1,500 + a day.. and I'll still feel hungry some days.
One comment here says exercise can make you hungrier, I'm not sure how valid that is... but I do stay active. If I don't get exercise calories earned back, it's hard staying at 1,200-1,300 like MFP wants (for 1lb loss/week).
All I can say is eating real food and eating high protein helps me fight hunger easier than if I'm wasting my calories on chocolate or eating half my calories at one meal. Drinking loads of water throughout the day also helps me maintain a sense of fullness.
I wish there was some amazing appetite suppressant that would make it easier...diet pills are too risky.
Don't let yourself get too hungry though! If you feel starved it could trigger you into a binge... it's better to go over your calorie goal by 50-100 than to binge later because your body wants food.0 -
I feel your pain young lady. I am an emergency communications operator for a Level I Trauma Hospital in Kansas and we are connected to the emergency room. Nurse's celebrate EVERYTHING. Bonnie got pregnant---someone bake a cake, Judy got engaged----someone make a pot of chili, there's a blade of grass growing in the parking lot---SOMEONE GRILL A BUFFALO!!! I deal with this kind of stuff at least once a week.
WATER WATER WATER is your best friend. Also keep some good snacks around. I love having cups of sugar-free Jello and sugar-free pudding in the fridge and plenty of fruit. You can do this. Just keep your eye on the prize and keep pushing. U CAN DO THIS!!!
THIS MADE ME LAUGH!!!0 -
I looked back at your food diary (for the 2 days logged) and noticed 2 things.
First of all, you are choosing calorie dense things for foods you do eat. Try shifting to foods with fewer calories. Fruits and vegetables are a good start (if you can't steam them, maybe eat them raw with a bit of ranch dip or something). Soups are a great option, just be aware of the sodium if you go with the canned ones instead of making your own. Try oatmeal or cracked wheat for breakfast, or even cold cereal with skim milk or almond milk (watch the serving size). Fruit, yogurt or cottage cheese, and a protein (eggs, meat, beans, etc) make a filling lunch for not too many calories. Avoid drinking your calories - go for water instead. A few small changes at a time can help you create an eating habit that will keep you satisfied while staying within a reasonable calorie limit.
The other thing I notice is that you are way under calories. It looks like you are trying to stay at the 1400, but you are doing some significant exercise. I would suggest allowing yourself to eat back some of those exercise calories (probably not all, since MFP tends to over-estimate, but maybe half or even 1/3). MFP calculates a deficit BEFORE exercise, so when you work out, you are at a bigger deficit. You may think, 'great, I'll lose weight faster' … but as you can see, it leaves you feeling miserable and hungry. Faster isn't always better. Remember, food is fuel, and if you're doing a lot of activity, you need to fuel that.
Hope this helps :flowerforyou:0 -
I am in awe over this....please link the studies you've been reading. I'm not trying to be rude, but if you say study after study supports this, then please back it up with valid links. One thing I will say, athletes don't diet...they don't restrict themselves to 1200-1500 or 1800 calories a day. They look at food as fuel for their bodies, they try to find ways to fit more protein into their day, more good carbs, more vegetables, more vitamins through good food so they can workout and have their bodies functioning at full capacity. So, that might be what you mean?My tip is a little bit counter-culture for MFP. I suggest you consider not exercising during the first month or two of a weight loss program, just diet and be a couch potato. Yes, exercising can help retain a bit more lean mass and burn some extra calories, but study after study shows that exercise really intensifies hunger to the point that many people cannot lose weight by exercise alone or will even gain weight due the increased hunger. Moreover, that tendency to maintain or increase meal size with exercise means your stomach's stretch receptor's and associated hunger feedback system (leptin etc) do not readjust to accept smaller portions as satiating. I suspect this stomach retraining process may be particularly defeated when someone starts their weight loss program right off with intensive exercise and follows the 'eat back your calories' strategy that is heavily promoted on MFC.
It's not that I don't think that exercise and eating back calories should come into play at some point in a weight loss program, but my own experience and readings suggest they might best come into play AFTER a person gets some control on portion sizing and acclimates a bit to just having a daily calorie deficit. In my case that strategy worked amazingly and drastically reduced the early diet pangs. After a couple months I started in with some low intensity exercise and have been ramping it up with some eating back of calories in the form of in-between-meal snacks. That is simply because my stomach is now retrained to smaller portions and it would not be good to undo that. As it turns out it is now actually uncomfortable if I do try to eat amounts in one sitting that used to be common for me. I almost never feel a desire to go back for seconds. I consider that a big success for my ability to maintain my weight loss.
Interestingly, my wife and I started our diets at the same time and she started right in with the exercise and eating back calories because she liked not having to reduce portions or daily intake as much. I was initially overloaded at work and didn't have time for the gym and so I just dieted to the same total calorie deficit goal as her. As it now stands I have been able to maintain my diet and she has ended up starting and stopping repeatedly. I have lost about 4 times what she has and it is now a family joke that it's not fair to compare her to me because I don't need food anymore. Obviously I do, but just much less in a given sitting and I attribute this to holding off on the hunger-intensifying effects of exercise early on to allow my hunger satiation system a chance to reset.0 -
I'm going to give one more "counter culture" piece of advice. If you can manage to have them in the house without eating an entire box, allow yourself a few cookies/chocolate/treats each day. It is much easier to survive day to day if you know you CAN have little treats from time to time rather than disallow them all together.
I allow myself 3 oreos each day. Doesn't sound like much, but it sooths my "must eat chocolate" center of my brain just enough to get through until the next day. Plus, it alleviates the anxiety I have about eating anything bad. Ultimately, 3 oreos are about 140 calories, which, in the grand scheme of things isn't much out of your daily diet. Other snack foods are lots of veggies, fruits, half a protein bar, etc etc. So long as most of my food is good, a few cookies each day won't kill me and definitely make it easy to stay on track with eating healthy every day.
The downside is, some people can't have junk food in the house or they WILL eat all of it. If you can't manage to eat only a few of something, just don't. It'll take a few weeks to get over the cravings, but once they're gone they'll stay gone until you eat it again. Those few weeks are a battle though (think of it like quitting an addiction).0 -
My tip is a little bit counter-culture for MFP. I suggest you consider not exercising during the first month or two of a weight loss program, just diet and be a couch potato. Yes, exercising can help retain a bit more lean mass and burn some extra calories, but study after study shows that exercise really intensifies hunger to the point that many people cannot lose weight by exercise alone or will even gain weight due the increased hunger. Moreover, that tendency to maintain or increase meal size with exercise means your stomach's stretch receptor's and associated hunger feedback system (leptin etc) do not readjust to accept smaller portions as satiating. I suspect this stomach retraining process may be particularly defeated when someone starts their weight loss program right off with intensive exercise and follows the 'eat back your calories' strategy that is heavily promoted on MFC.
It's not that I don't think that exercise and eating back calories should come into play at some point in a weight loss program, but my own experience and readings suggest they might best come into play AFTER a person gets some control on portion sizing and acclimates a bit to just having a daily calorie deficit. In my case that strategy worked amazingly and drastically reduced the early diet pangs. After a couple months I started in with some low intensity exercise and have been ramping it up with some eating back of calories in the form of in-between-meal snacks. That is simply because my stomach is now retrained to smaller portions and it would not be good to undo that. As it turns out it is now actually uncomfortable if I do try to eat amounts in one sitting that used to be common for me. I almost never feel a desire to go back for seconds. I consider that a big success for my ability to maintain my weight loss.
Interestingly, my wife and I started our diets at the same time and she started right in with the exercise and eating back calories because she liked not having to reduce portions or daily intake as much. I was initially overloaded at work and didn't have time for the gym and so I just dieted to the same total calorie deficit goal as her. As it now stands I have been able to maintain my diet and she has ended up starting and stopping repeatedly. I have lost about 4 times what she has and it is now a family joke that it's not fair to compare her to me because I don't need food anymore. Obviously I do, but just much less in a given sitting and I attribute this to holding off on the hunger-intensifying effects of exercise early on to allow my hunger satiation system a chance to reset.
I am with you! I couldn't exercise due to an injury and never felt hungry in the first five months, I lost weight appropriately etc. Once my knee got a bit better I started exercising and now get hunger pangs/pains occasionally.
I truly believe its slowly, slowly wins the race.
Adjusting is easier in stages. Its working for me.
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You are so right! And if you opt for dark chocolate, even better! It's a super food after all full of antioxidants. If you get the Lindt, 70% or darker, or any that is 70%>, it is absolutely fine! I have a couple of pieces a night, and only 120 calories, or one for 60 calories, and it really helps off set those cravings. You don't always have to eat an apple for goodness sakes....depriving ourselves will only set us up for failure. You just can only have couple though, don't eat the whole box! :noway:0
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This: You need more fruits and veggies. Skip the processed foods and restauraunt foods, and don't drink your calories. Pick one thing at a time to work on for a day or two then work on the next step.I looked back at your food diary (for the 2 days logged) and noticed 2 things.
First of all, you are choosing calorie dense things for foods you do eat. Try shifting to foods with fewer calories. Fruits and vegetables are a good start (if you can't steam them, maybe eat them raw with a bit of ranch dip or something). Soups are a great option, just be aware of the sodium if you go with the canned ones instead of making your own. Try oatmeal or cracked wheat for breakfast, or even cold cereal with skim milk or almond milk (watch the serving size). Fruit, yogurt or cottage cheese, and a protein (eggs, meat, beans, etc) make a filling lunch for not too many calories. Avoid drinking your calories - go for water instead. A few small changes at a time can help you create an eating habit that will keep you satisfied while staying within a reasonable calorie limit.
The other thing I notice is that you are way under calories. It looks like you are trying to stay at the 1400, but you are doing some significant exercise. I would suggest allowing yourself to eat back some of those exercise calories (probably not all, since MFP tends to over-estimate, but maybe half or even 1/3). MFP calculates a deficit BEFORE exercise, so when you work out, you are at a bigger deficit. You may think, 'great, I'll lose weight faster' … but as you can see, it leaves you feeling miserable and hungry. Faster isn't always better. Remember, food is fuel, and if you're doing a lot of activity, you need to fuel that.
Hope this helps :flowerforyou:0 -
I know exactly how you feel. I go through cycles of not being able to control my cravings. My spouse is usually asleep hours before me and I would get these munchies and once I start it's hard to stop. But recently, I started doing Jillian Michaels 30 day shred. I haven't done anything like that in ages but I was feeling desperate so i started it and I'm on day four and I have to say, my appetite has definitely decreased. Having healthy snacks has helped also...almonds and walnuts (raw without salt), fresh fruit and veggies. But the one thing that really helps is having strength in your mind. Right now at this very minute there is a chocolate mousse cake in my fridge and cupcakes galore on my counter that my spouse made for my birthday yesterday. I did enjoy them yesterday. But i told myself none today. Amazingly, I'm not even craving. If the thought enters my mind, I immediately push it out and distract myself by doing something. These things do help but of course sometimes you just give in. Don't be too hard on yourself if you do. After its over just forgive yourself and make a fresh start. Try to stay positive.
Good luck to you.:happy:0 -
I'm hungry almost every day. I usually go to bed hungry, no matter how healthy I eat, no matter if I eat my exercise calories back or not, no matter when I eat my last meal. I've decided I just have to live with it.
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I feel your pain young lady. I am an emergency communications operator for a Level I Trauma Hospital in Kansas and we are connected to the emergency room. Nurse's celebrate EVERYTHING. Bonnie got pregnant---someone bake a cake, Judy got engaged----someone make a pot of chili, there's a blade of grass growing in the parking lot---SOMEONE GRILL A BUFFALO!!! I deal with this kind of stuff at least once a week.
WATER WATER WATER is your best friend. Also keep some good snacks around. I love having cups of sugar-free Jello and sugar-free pudding in the fridge and plenty of fruit. You can do this. Just keep your eye on the prize and keep pushing. U CAN DO THIS!!!
Being a nurse, I know this is true. Always goodies in the back room. But "there's a blade of grass growing in the parking lot --SOMEONE GRILL A BUFFALO" made me laugh! haha0 -
Stick with it. Be firm. You will get use to the diet. Clean out the house, get rid of the processed junk. Remember sugar is worse for the liver than alcohol. I find that wheat drive hunger, it is even more of a struggle to get rid of wheat, but that helps.
Dr Oz suggested that you weight the calories heavier in the morning, something like breakfast 700, lunch 500, and supper 200. You burn more calories that way.0 -
I feel your pain young lady. I am an emergency communications operator for a Level I Trauma Hospital in Kansas and we are connected to the emergency room. Nurse's celebrate EVERYTHING. Bonnie got pregnant---someone bake a cake, Judy got engaged----someone make a pot of chili, there's a blade of grass growing in the parking lot---SOMEONE GRILL A BUFFALO!!! I deal with this kind of stuff at least once a week.
WATER WATER WATER is your best friend. Also keep some good snacks around. I love having cups of sugar-free Jello and sugar-free pudding in the fridge and plenty of fruit. You can do this. Just keep your eye on the prize and keep pushing. U CAN DO THIS!!!
:laugh: That makes me laugh, as I used to work in the ED and know exactly what you mean. You just have to tune it out and make it not an option. I work with nurses now and we've made a culture shift and have lighter salad bar potlucks or soup and salad potlucks. Instead of desserts and cookies to celebrate holidays we bring in beautiful fruit trays to share. still a dessert now and then but not that big of deal like other places. Healthcare workers can be the worst. :devil:0 -
Veggies are your friends, eat more veggies
Also, you will be hungry to a certain point. You are giving your body less food than it needs so it will burn your stores. That involves a little hunger.
If you are truly having trouble at the rate of losing 1 ib a week, then try dropping to .5 instead. I know slower sucks, but it sucks a lot less than not keeping to it because you were hungry all the time.0 -
I have cibrophobia so the steaming veggies and the like isn't really an option.
Well what is an option?
You are saying you have a phobia of all vegetables?0 -
I am in awe over this....please link the studies you've been reading. I'm not trying to be rude, but if you say study after study supports this, then please back it up with valid links. One thing I will say, athletes don't diet...they don't restrict themselves to 1200-1500 or 1800 calories a day. They look at food as fuel for their bodies, they try to find ways to fit more protein into their day, more good carbs, more vegetables, more vitamins through good food so they can workout and have their bodies functioning at full capacity. So, that might be what you mean?My tip is a little bit counter-culture for MFP. I suggest you consider not exercising during the first month or two of a weight loss program, just diet and be a couch potato. Yes, exercising can help retain a bit more lean mass and burn some extra calories, but study after study shows that exercise really intensifies hunger to the point that many people cannot lose weight by exercise alone or will even gain weight due the increased hunger. Moreover, that tendency to maintain or increase meal size with exercise means your stomach's stretch receptor's and associated hunger feedback system (leptin etc) do not readjust to accept smaller portions as satiating. I suspect this stomach retraining process may be particularly defeated when someone starts their weight loss program right off with intensive exercise and follows the 'eat back your calories' strategy that is heavily promoted on MFC.
It's not that I don't think that exercise and eating back calories should come into play at some point in a weight loss program, but my own experience and readings suggest they might best come into play AFTER a person gets some control on portion sizing and acclimates a bit to just having a daily calorie deficit. In my case that strategy worked amazingly and drastically reduced the early diet pangs. After a couple months I started in with some low intensity exercise and have been ramping it up with some eating back of calories in the form of in-between-meal snacks. That is simply because my stomach is now retrained to smaller portions and it would not be good to undo that. As it turns out it is now actually uncomfortable if I do try to eat amounts in one sitting that used to be common for me. I almost never feel a desire to go back for seconds. I consider that a big success for my ability to maintain my weight loss.
Interestingly, my wife and I started our diets at the same time and she started right in with the exercise and eating back calories because she liked not having to reduce portions or daily intake as much. I was initially overloaded at work and didn't have time for the gym and so I just dieted to the same total calorie deficit goal as her. As it now stands I have been able to maintain my diet and she has ended up starting and stopping repeatedly. I have lost about 4 times what she has and it is now a family joke that it's not fair to compare her to me because I don't need food anymore. Obviously I do, but just much less in a given sitting and I attribute this to holding off on the hunger-intensifying effects of exercise early on to allow my hunger satiation system a chance to reset.
There is more nuance to it than in my original post, but basically the research suggests that exercise can lead to appetite suppression for an hour or so after a workout, but that there is a longer term rebound effect on hunger. That rebound effect unfortunately hit out of shape people and women the hardest. Here is a little popular article summarizing these studies:
http://www.fitnessmagazine.com/weight-loss/eating-help/control-cravings/control-your-post-workout-appetite/
Here's one summarizing various studies that suggest compensation effects from exercise may be more common than we often think:
http://www.theguardian.com/lifeandstyle/2010/sep/19/exercise-dieting-public-health
Indeed there is enough data on compensation effects such as increased hunger that the American College of Sports Medicine released a statement that for most people exercise alone (without calorie restriction) is not effective for weight loss.
The bit about reducing intake reducing stomach capacity and hunger is pretty straight forward. Indeed, one study showed a 27-36% reduction in stomach capacity after just one month of reduction to a 1000 cal diet. Most of us do not cut quite that severely, but given that stomach distention signals satiation anywhere near that reduction would help most people experience less hunger and succeed in their diets. However, that reduction in stomach capacity logically does not occur unless one reduces actual volume of intake.
http://www.ncbi.nlm.nih.gov/pubmed/8561056?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=10 -
I've read a lot that we often confuse those hunger pains, in fact your body might just be thirsty. If you were to start drinking water before or after your meal when you start getting those "hunger pains", you'll notice yourself being satisfied. I use to drink a ton of soda and ice teas, so if you don't like plain water add some lemon to it.
But trust me, drinking more water overall is going to help. It helped me begin my journey, I have a long way to go still but whenever I did have success, it was because of my increased water intake.
Good luck and don't give up!0 -
My tip is a little bit counter-culture for MFP. I suggest you consider not exercising during the first month or two of a weight loss program, just diet and be a couch potato. Yes, exercising can help retain a bit more lean mass and burn some extra calories, but study after study shows that exercise really intensifies hunger to the point that many people cannot lose weight by exercise alone or will even gain weight due the increased hunger. Moreover, that tendency to maintain or increase meal size with exercise means your stomach's stretch receptor's and associated hunger feedback system (leptin etc) do not readjust to accept smaller portions as satiating. I suspect this stomach retraining process may be particularly defeated when someone starts their weight loss program right off with intensive exercise and follows the 'eat back your calories' strategy that is heavily promoted on MFC.
It's not that I don't think that exercise and eating back calories should come into play at some point in a weight loss program, but my own experience and readings suggest they might best come into play AFTER a person gets some control on portion sizing and acclimates a bit to just having a daily calorie deficit. In my case that strategy worked amazingly and drastically reduced the early diet pangs. After a couple months I started in with some low intensity exercise and have been ramping it up with some eating back of calories in the form of in-between-meal snacks. That is simply because my stomach is now retrained to smaller portions and it would not be good to undo that. As it turns out it is now actually uncomfortable if I do try to eat amounts in one sitting that used to be common for me. I almost never feel a desire to go back for seconds. I consider that a big success for my ability to maintain my weight loss.
Interestingly, my wife and I started our diets at the same time and she started right in with the exercise and eating back calories because she liked not having to reduce portions or daily intake as much. I was initially overloaded at work and didn't have time for the gym and so I just dieted to the same total calorie deficit goal as her. As it now stands I have been able to maintain my diet and she has ended up starting and stopping repeatedly. I have lost about 4 times what she has and it is now a family joke that it's not fair to compare her to me because I don't need food anymore. Obviously I do, but just much less in a given sitting and I attribute this to holding off on the hunger-intensifying effects of exercise early on to allow my hunger satiation system a chance to reset.
Its a fact that males lose quicker than females.0 -
So I am new to this too and at first I would even wake up with the hunger pangs so what I did was eat a couple of saltine crackers a little later in the evening.....started off with maybe 4 or 5 and then a glass of water to expand the crackers and over a few days I just lowered the amount of crackers and now I don't eat them and don't get the hunger pangs. I did this figuring it was like a baby you wanted to sleep through night---just give them a little pablum before bed....haha0
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Do not buy or have chocolates in the house, Only keep one pack of biscuits at a time, then if you scoff the lot you will feel soooooooo guilty as you deprive anyone else a biccie. Also if you have a partner tell them not to treat you to any chocs.
If you plan your meals when you are brushing your teeth or getting lovely, you can look forward to each meal during the day which might take your mind off eating food for fatties! I have just completed my first week and lost 1 pound. If I exercise more, drink more water and eat more salad and fruit I hope to lose another couple next week.0 -
You might have your goals set too high to start if you're getting really hungry. Better to start slow then increase your goal. If your very active later in the day you might be burning more calories than your allowance. Use the exercise journal to track your activity, treadmills are not the only thing that burn calories. I burned 800 calories plastering my basement for 3 hours after work the other night. I needed to replenish some of that and the food journal will give you extra calories to do just that.0
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Be sure to fill up on low calorie, fiber -rich foods. It will help. Also, there are flavorless, colorless fiber supplement powders you can add to your beverages.0
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When I get hunger pangs I just tell myself, "this is expected. The path I am on will lead to hunger at times. It is a choice I am making."0
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I have never heard of this so I googled it... couldn't find cibrophobia but did find cibophobia which is a fear of food. Is this correct?I have cibrophobia so the steaming veggies and the like isn't really an option.0 -
My strategy is to use grapes. Grapes are pretty low calorie and fill me up REALLY well. Just stock your fridge with grapes and whenever you feel hungry, drink a glass of water and eat a cup of grapes. Usually that does it for me.0
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I have found its helpful to throw out all the processed food and just have whole foods. You can eat fruits like bananas, apples and oranges along with few almonds and a glass of water for hunger pangs. If you have chocolate in your pantry, you sure will be taking one and cheating on you!!0
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Drink water and watch a comedy movie that will work too0
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I'm currently set to loose less than 1lb a week, but it's still so much less than I was eating before. Which is why I need to go on this diet to begin with I know...but it's really hard. I went dancing yesterday and that really crippled me. Doing the Charlston in heels having never done it before is NOT a good idea lol,
So anyway, without an exercise boost I'm struggling. I've nearly reached my goal and I'm STARVING! I know that the hunger fades as the body gets used to a lower calorie diet, but urgh...starting the damned thing is the hardest part. I just want to snag the chocolates from the other room and EAT
Hunger is really your stomach telling you it isn't as packed full of food as it is used to being. You modify those signals in your brain, and most obese get anxious at them and start to eat.
You have to tame your stomach.
Those signals will fade over time as the stomach adjusts to its new size.
And it doesn't take that long. Maybe 5-6 days.
So gut it out, and realize it is just a temporary thing.
How can I like your post. Very true0 -
I'm currently set to loose less than 1lb a week, but it's still so much less than I was eating before. Which is why I need to go on this diet to begin with I know...but it's really hard. I went dancing yesterday and that really crippled me. Doing the Charlston in heels having never done it before is NOT a good idea lol,
So anyway, without an exercise boost I'm struggling. I've nearly reached my goal and I'm STARVING! I know that the hunger fades as the body gets used to a lower calorie diet, but urgh...starting the damned thing is the hardest part. I just want to snag the chocolates from the other room and EAT
Hunger is really your stomach telling you it isn't as packed full of food as it is used to being. You modify those signals in your brain, and most obese get anxious at them and start to eat.
You have to tame your stomach.
Those signals will fade over time as the stomach adjusts to its new size.
And it doesn't take that long. Maybe 5-6 days.
So gut it out, and realize it is just a temporary thing.
I am so happy to hear this!! My hunger pangs have been subsiding a bit, I'm starting to relax more instead of wanting to eat.0 -
When you feel 'hungry', really think about whether you're hungry or you're just bored and looking for something to do - this is something I suffer from.
When the hunger pangs start, give yourself 15-20mins and see if you're still hungry. If you are, have something that is wholesome and high in fiber, e.g. banana, apple, hummous, greek yoghurt with fruit, peanut butter (watch the amount!).
If you're nearing your calorie limit for the day, have a large class of water. I usually go to make myself a green tea. By the time the kettle has boiled and the tea is cool enough to drink, the hunger has faded.
As already mentioned by others, you will naturally be more hungry at first because you're eating less than you used to. Make sure you select foods that release energy slowly throughout the day to curb that hunger.
You will get used to it - good luck :flowerforyou: 0
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