HELP! I'm always hungry

Mikolinz
Mikolinz Posts: 23 Member
edited November 13 in Health and Weight Loss
so i recently embarked on my weight loss journey. i'm 190lb, want to lose 60. my problem is i'm constantly hungry. most of my calories are consumed at supper cause i'll be ravenous by then so i eat a lot. what are some healthy snacks i can graze on throughout the day without hampering my progress. i always hear talk of nuts, but nuts make peanut butter, which is so high in fats and calories?? i'd like to also know some healthy but easy to prepare breakfasts/lunch?

Replies

  • D_squareG
    D_squareG Posts: 361 Member
    Try to eat vegetables in your diet. I try to have some in every meal, including breakfast.

    Also make sure you are eating enough fat and protein. All of those help me feel more satisfied. I also eat a high protein breakfast.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    set your diary to public for specific advice
  • kristen6350
    kristen6350 Posts: 1,094 Member
    Try and spread your calories out throughout the day - 6 small meals instead of 2 small and 1 big. I eat about every 2-3 hrs and that helps with the "hunger monster". Also, are you hungry or just bored, sad or annoyed? You have to evaluate your "feelings" and determine if the hungry is from emotional things or actual hunger. If Emotional, water & sugar free gum help. Also, hobbies are helpful (say you get hungry at night on the couch and you need something to do with your hands). Like knitting or crocheting.

    Also, is your calorie goal too aggressive, leaving your hungry? There's a chance you can raise your goal, eat more, and still lose weight, just slower.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    rabbitjb wrote: »
    set your diary to public for specific advice

    This. But general advice that works for many is adding more volume (low calorie foods like veggies and fruits, especially because they have some fiber) and making sure that you are eating protein and fat and not just carbs. I eat three meals and find that I stay satisfied between meals if I eat protein, fat, and veggies at all when possible.

    Nuts can be a good snack if you measure the quantities, since many find that even just a small amount can be quite satisfying, but that's not going to work for everyone. I might try a few nuts and carrots or create a mix of nuts and berries (or dried fruit, sometimes), but just be really conscious of the calories. Greek yogurt or cottage cheese can also be filling as a snack because of the protein.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    edited March 2015
    1. Don't overrestrict yourself
    2. Make sure you're getting enough fats and proteins.
    3. Don't set your goal too aggressively.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    Are you eating at too aggressive a deficit? Set your diary to public, please! We can give you specific advice then.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    What is your calorie goal?

    There's nothing wrong with fats.
  • mhook760
    mhook760 Posts: 42 Member
    eat more slowly - it gives your gut hormone time to get to good levels, and this tells your brain when you are full. if you wolf things down, the gut hormone stays too low. Include moderate fat, high protein and low GI carbs in your meals for maximising full feeling. This works very well for me (I am a constant hunger type person but have been waaaay better since doing this)
  • sati18
    sati18 Posts: 153 Member
    I'm a big fan of a mahoosive salad for lunch. I make mine with leaves, veggies if i have any cooked, grated carrot, 50g pasta (and a teaspoon of pesto to flavour it) and then a handful of chicken or bacon. It includes the protein and carbs i need to keep me going throughout the afternoon but it satisfies me in a way that a sandwich never could because i get to eat a massive tupperware full.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    mhook760 wrote: »
    eat more slowly - it gives your gut hormone time to get to good levels, and this tells your brain when you are full. if you wolf things down, the gut hormone stays too low. Include moderate fat, high protein and low GI carbs in your meals for maximising full feeling. This works very well for me (I am a constant hunger type person but have been waaaay better since doing this)

    I will second the recommendation so SLOOOOOOOOOOOW down when you're eating. Smaller bites, chew thoroughly, empty your mouth completely before taking the next bite. It really does help.

    But please open your diary.

  • Ohwhynot
    Ohwhynot Posts: 356 Member
    Everyone else summed it up nicely above. You might be cutting back too far, or filling your calories with only carbs (which are not bad) without fats and protein to keep you satiated. I can lose slowly at 1600/day whereas mfp put me at 1400. You might need to play with your numbers a bit.
  • hollyrayburn
    hollyrayburn Posts: 905 Member
    edited March 2015
    What are your stats, and goals? How much are you trying to lose per week? If you put 2 lbs, maybe change that to 1 or 1.5, so you can kinda "detox" off eating so much. ;) lol can you open your diary?

    I, too, when begininng, felt hungry. a LOT. It's natural, we, prior to starting this journey, were used to eating MUCH more calories than our bodies needed. We thought this huge meal was what we were supposed to eat.

    I find that planning out my day the night before has helped me a lot. I plan my meals and snacks (may not plan dinner, that can be up in the air, since boyfriend and I both work a lot, and also have to drive a bit to our jobs.). Then, I make sure I leave extra calories to stay in a decifit, to "play" with. That way, when I am relaxing watching a movie and get the MovieMunchies, I know I have so many calories to play with.)
    KarenJanine wrote: »
    What is your calorie goal?

    There's nothing wrong with fats.

    Absolutely not! Fats help keep us satisfied! We need it to absorb nutriets into out bodies, too.

    Look for snacks that are lower in calories and higher in proteins to help you not feel so starved by the end of the day. One of my favorite snacks is a deli lunch meat wrapped around a string cheese. Averages 60-100 calories depending on brands and how much meat you use! a serving of nuts(be sure to weigh them, if you don't have a food scale I suggest getting one) is about 150 calories, and is chick full of protein and healthy fat.

    Good luck! :)
  • RaspberryTickleChicken
    RaspberryTickleChicken Posts: 629 Member
    If you are eating the right things ... right as in nutrition rich things then you shouldn't be hungry.

    Lean proteins, complex carbs, veggies, and WATER!

    Lean protein & high fiber foods will make you feel full longer. That is the key to eating to lose weight ... pick the foods that will make you feel full longer so that overall you eat less junk.

    Also you may want to assess if you are really eating because you are starving or are you snacking out of habit.

    Good luck!
  • cb2bslim
    cb2bslim Posts: 153 Member
    Try having broccoli with lunch and dinner. My snacks are: 5.3 oz greek yogurt, Protein shake 20g protein, 1 Tbs peanut butter on 3 unsalted top saltine crackers/lightly salted rice cake, Honey on rice cake, Apple butter on slice of whole wheat bread. Watch your sodium on everything. My diet is same each day. I was very very hungry the first 7 days because my body was used to eating 3x a day vs 6x a day. Hope this helps.
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