Eating too much but still hungry
ChloRose513
Posts: 2 Member
I'm female, 24, around 5'8 and weigh 153lbs. I used to be around 140lbs and want to get back to this. I have started exercising more and I know I have more muscle but I have gained fat over the last year/exam period and I want to get rid of this. I've been logging for a week now and I'm really struggling to keep calories down and I end up eating loads. I am logging calories very accurately and weighing everything. I'm trying to stick to a net of 1500 but so far have failed, and if I don't exercise for a day I will be way over as I am just as hungry.
Yesterday was a typical day:
Breakfast: 0% fat greek yoghurt, granola, strawberries, tea with milk (468 cals)
Exercised: I ran 10k (burning 715 cals), and then did some free weight arm exercises (didn't log this), and 10 mins on a cross trainer (burned 85 cals). I also walk a fair bit as I'm a student and I don't have a car. I drank loads of water during and after my workout.
Post workout snack : banana (105 calories), more water
Lunch: 2 quorn sausages, 1 egg, 1 piece seeded bread, salad including tomatoes, lettuce, carrot, beetroot, cucumber, mushrooms, cottage cheese, peach 0% fat greek yoghurt, sprinkling of granola, tea with milk (844 cals)
Snack: go ahead crispy apple slices, herbal tea (171cals)
Dinner: veg soup, 2 quorn sausages, 2 crumpets, peanut butter, broccoli, mixed veg, asparagus, 0% fat mango greek yoghurt, tea with milk (762 cals)
Snack: go ahead crispy apple slices (171 cals), water
I was still hungry in the evening and went to bed hungry
That's a whopping total of 2526 calories. Net of 1726.
Any advice on how I can cut calories and not feel hungry all the time? I know that is a massive amount of food but I am still hungry and want more. I know I'm not going to lose the weight without cutting down a lot more but can't deal with feeling hungry all the time.
Today I have eaten just under 1300 cals (and I'm still hungry) and I only did a brief strength workout this morning which won't have burnt many calories. I was going to have a day off cardio because my muscles are sore but because I've already eaten so much I think I should go and hit the pool later to burn some of it off.
Yesterday was a typical day:
Breakfast: 0% fat greek yoghurt, granola, strawberries, tea with milk (468 cals)
Exercised: I ran 10k (burning 715 cals), and then did some free weight arm exercises (didn't log this), and 10 mins on a cross trainer (burned 85 cals). I also walk a fair bit as I'm a student and I don't have a car. I drank loads of water during and after my workout.
Post workout snack : banana (105 calories), more water
Lunch: 2 quorn sausages, 1 egg, 1 piece seeded bread, salad including tomatoes, lettuce, carrot, beetroot, cucumber, mushrooms, cottage cheese, peach 0% fat greek yoghurt, sprinkling of granola, tea with milk (844 cals)
Snack: go ahead crispy apple slices, herbal tea (171cals)
Dinner: veg soup, 2 quorn sausages, 2 crumpets, peanut butter, broccoli, mixed veg, asparagus, 0% fat mango greek yoghurt, tea with milk (762 cals)
Snack: go ahead crispy apple slices (171 cals), water
I was still hungry in the evening and went to bed hungry
That's a whopping total of 2526 calories. Net of 1726.
Any advice on how I can cut calories and not feel hungry all the time? I know that is a massive amount of food but I am still hungry and want more. I know I'm not going to lose the weight without cutting down a lot more but can't deal with feeling hungry all the time.
Today I have eaten just under 1300 cals (and I'm still hungry) and I only did a brief strength workout this morning which won't have burnt many calories. I was going to have a day off cardio because my muscles are sore but because I've already eaten so much I think I should go and hit the pool later to burn some of it off.
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Replies
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If I'm hungry, I just eat. Of course, I try to eat more protein as it is more filling! and may throw in some healthy carbs if I feel like that is what I am craving.0
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More fat, protein and high fiber veggies.0
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You might be interested in the documentary "Fed Up!" It's available on Netflix.0
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Yes, more protein, veggies and healthy fats. I'd cut down on the fruit and grains for a while.0
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It's only been a week. It usually takes two - four or even more weeks before the calories finally start to shed. Be patient.0
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Can you find small ways to cut back in your calories? Maybe instead of Crispy Apple Slices (whatever those are), just eat a real apple? Have 1 crumpet instead of 2. Use half the amount of granola.
It looks like you eat a lot of very processed food ( sausage, yogurt, cottage cheese, crispy apple slices, peanut butter,granola). I find I feel fuller and more satisfied if I use my calories for real, unprocessed foods. Eating fresh fruits and veggies fills me up with fiber. Instead of sugary peanut butter, eat the same amount of calories in actual fresh nuts. Instead of granola, have some plain steel cut oatmeal with berries mixed into it.0 -
You need to eat healthy fats. Fats and protein are satiating.0
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Are you eating back your exercise calories? Because you know you can eat those and still lose.
I also agree with the healthy fats.0 -
Definitely look for more nutrient dense foods, yogurt for me is not really filling but has a fair amount of calories, but it has no bulk, nothing that fills me up. I know for me, eating a big breakfast keeps me going strong for the rest of the day. Also be patient with yourself. Your body is used to eating more, there's an adjustment period. Pretty soon it won't be such a big deal and you'll feel satiated with fewer calories.0
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The sausages will use up a lot of your calories because of the fat. I find myself way more satiated when I eat lean protein. I bet your granola is full of sugar too. Eat real apple instead of the dried apple. Each 171 calories from the apple slices could have been 2 or 3 real apple. If you are 6 apples instead I'm sure you would feel WAY more full0
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RBracken34 wrote: »You might be interested in the documentary "Fed Up!" It's available on Netflix.
avoid this dross like the plague0 -
The key to life for me has been keeping up both my protein and fiber, especially fiber. Sometimes I get hungry, but nothing like folks have reported on the forums. Good luck!0
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healthygreek wrote: »More fat, protein and high fiber veggies.
^^this^^0 -
Drink more water,it will help curb your appetite !0
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ChloRose513 wrote: »
Yesterday was a typical day:
Breakfast: 0% fat greek yoghurt, granola, strawberries, tea with milk (468 cals)
- that's a lot of calories, try switching it to something like scrambled egg / egg white on toast (with cheese / mushrooms etc) and you can get a big protein hit for 200 calories
Exercised: I ran 10k (burning 715 cals), and then did some free weight arm exercises (didn't log this), and 10 mins on a cross trainer (burned 85 cals). I also walk a fair bit as I'm a student and I don't have a car. I drank loads of water during and after my workout.
- you should be eating back at least half of these
Post workout snack : banana (105 calories), more water
Lunch: 2 quorn sausages, 1 egg, 1 piece seeded bread, salad including tomatoes, lettuce, carrot, beetroot, cucumber, mushrooms, cottage cheese, peach 0% fat greek yoghurt, sprinkling of granola, tea with milk (844 cals)
Snack: go ahead crispy apple slices, herbal tea (171cals)
Dinner: veg soup, 2 quorn sausages, 2 crumpets, peanut butter, broccoli, mixed veg, asparagus, 0% fat mango greek yoghurt, tea with milk (762 cals)
Snack: go ahead crispy apple slices (171 cals), water
Your diet seems low on protein and fats .. what kind of grammes of both did you hit
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Just a quick Brit to American translation: Go Ahead apple slices are a kinda fruit filled cookie touted as a low calorie snack (not dried apple slices) and quorn sausages are high-protein veggie sausages so should actually be really filling.
Still everyone who has said eat more protein, fat and high fiber veggies is giving you awesome advice. Are you vegetarian or just eating quorn for a lower calorie option? If you open your diary there are others on the forum far more experienced than I who can really help you make some tweaks with foods that will keep you feeling more satisfied.0 -
It's partly a mind game. Eat slowly. Keep yourself distracted. Chew gum (sugarfree)--for many people, just the act of chewing makes you feel less hungry. After a few days it will be much easier! Good luck.0
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anna_glassshoes wrote: »Just a quick Brit to American translation: Go Ahead apple slices are a kinda fruit filled cookie touted as a low calorie snack (not dried apple slices) and quorn sausages are high-protein veggie sausages so should actually be really filling.
Still everyone who has said eat more protein, fat and high fiber veggies is giving you awesome advice. Are you vegetarian or just eating quorn for a lower calorie option? If you open your diary there are others on the forum far more experienced than I who can really help you make some tweaks with foods that will keep you feeling more satisfied.
fwiw, we have quorn in the U.S. too. I never would have guessed "go ahead apple slices" would be cookies.
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Thanks everyone for your help and advice. I am vegetarian and I find it hard to eat enough protein. The quorn sausages are high protein and I eat them purely to add protein to my diet - i eat quorn or tofu most days for this reason. I also eat a lot of eggs, greek yoghurt and cottage cheese as they are also high in protein. What other high protein things would you recommend for a vegetarian? And what are some good fats? I already eat nuts and seeds.
That day was 54.6g fat, 327.9g carbs and 119.4g protein.0 -
ChloRose513 wrote: »Thanks everyone for your help and advice. I am vegetarian and I find it hard to eat enough protein. The quorn sausages are high protein and I eat them purely to add protein to my diet - i eat quorn or tofu most days for this reason. I also eat a lot of eggs, greek yoghurt and cottage cheese as they are also high in protein. What other high protein things would you recommend for a vegetarian? And what are some good fats? I already eat nuts and seeds.
That day was 54.6g fat, 327.9g carbs and 119.4g protein.
Avocados are always good. Is your dairy FULL FAT?0 -
Some days you're just hungrier. I'm typically starving before my period, and often end up eating 3000 calories for a few days.0
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When I cut back to 1200 calories per day, it took me a couple weeks for my body to get used to it and the hunger pains to stop. give it a few more weeks 0
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More protein and fat, as others have said. But, hunger may never go away.
Imagine someone in my position who, if allowed, would consume 6000-8000 calories per day if his diet was guided by hunger alone. I'm hungry all day, every day. My brain completely lies to me about what I need each day.
Learn to accept hunger as an indication that your process is working. If it's unbearable, make a protein shake (whey protein isolate) with water, then drink more water after. This will blunt hunger's edge for a while.0 -
I'm a pescetarian but I know how difficult it can be to hit your protein targets with a restricted diet, and protein is great for keeping you fuller for longer. Quorn is good, but I'd mostly hit the plainer ones (the plain fillets & 'chicken' pieces) as they've the best ratio of protein to other macros. I'd also recommend whey powder post-workout and as a supplement.
Granola is very calorie-dense, with a fair bit of fat & sugar in a small package. Porridge is a good, filling, high fiber, slow release carb alternative. Overnight porridge & a scoop of whey is one of my standard go-tos.
Try snacking on nuts, seeds, dried fruit instead of those low-cal bars if you can, they're better at keeping the hunger pangs at bay.
Give yourself some time to get used to it all too. Rome wasn't built in a day! Have a look in my diary for some idea of what I'm on about.0 -
When I was vegetarian (for 5 years) I ate tons and tons of beans. Home made vegetarian chili, White Chili, Black beans on rice with salsa, Butter beans with Mrs. Dash on them, chickpeas on my salad, threel bean salad. Beans beans beans for protein!0
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itsthehumidity wrote: »More protein and fat, as others have said. But, hunger may never go away.
Imagine someone in my position who, if allowed, would consume 6000-8000 calories per day if his diet was guided by hunger alone. I'm hungry all day, every day. My brain completely lies to me about what I need each day.
Learn to accept hunger as an indication that your process is working. If it's unbearable, make a protein shake (whey protein isolate) with water, then drink more water after. This will blunt hunger's edge for a while.
This!! I am the same way, if you let me I will just keep eating.0 -
Some days you're just hungrier. I'm typically starving before my period, and often end up eating 3000 calories for a few days.
Yes! A week before and 2 days during my period I can't get enough of food! I eat and eat till my stomach is bursting but still I'm craving food and lust to eat! Totally unfair when trying to stick to 1200 cals!0 -
More fat! Have some avocados, mushrooms cooked in butter, some very dark chocolate etc. Your carb count looks so high.0
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*I haven't read the other comments yet*
Eat lots of protein and if you feel like it's not true hunger, but rather just boredom hunger (which I get almost chronically) go for a walk to take your mind off of it. 0
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