Always hungry
Boredmp
Posts: 12 Member
I'm sure this topic is not new to anyone but its still a struggle. I constantly feel hungry especially during that time of the month. I could blaze through 2000 calories in a day easily and still feel a strong need for more. My boyfriend, who is naturally thin, never feels hungry. For snacks and meals its always me asking, when can we eat next? I don't know how to make this endless hunger go away. I've tried waiting it out, I sat listening to music for an hour but eventually I always give in. I've tried going for a walk but that just leaves me with an excuse to indulge. I just wish o could have a "normal" appetite. My hunger is what prevents me from reaching my goals. I've already got the activity part of this equation completed. I am very active, I'm on a soccer team, volleyball team, I kayak, run 5ks regularly and go for walks just because.
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I have a boyfriend who is exactly the same, which can be quite annoying; makes me feel like a fatty the amount i eat compared to him, even when i'm only hitting 1300 calories a day. But, i just have to tell myself that i am doing this for me, my body and schedule is totally different to his and not to judge my eating behaviours by his.
So how many calories a day do you aim to eat, what is your height, current weight, goal weight, amount of pounds you want to lose a week, and what would you say your activity level is? How often do you do all these activities for per week, how do you measure calories burned?
Sorry for all the questions, but we need more info to be able to help
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Reach for the low-cal/healthy options. It's darn hard to blow through 2000 cal worth of carrot sticks, but super easy if you try to do the same with chips or sweets. Regular meal times might help to condition your brain. Lots of water. In the end it's mostly a waiting game...0
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Is it actual tummy-growling hunger? Or is it craving? It could be helpful to really think about it and see if you can tell the difference. I read somewhere that a good indicator of hunger is to wait until your stomach growls twice.
Are you getting enough fluids? This may sound dumb, but it's actually really common for people to mistake thirst for hunger. Try drinking a big glass of water and see if this helps.
Is your calorie deficit too high? Are you getting enough calories to sustain yourself? Honestly, 2000 calories isn't all that much. Most women probably can't lose weight on it without exercising, but it's not an extreme amount of calories. Also, if you exercise, make sure to eat at least some of them back. The calorie amount that MFP sets for you includes a deficit BEFORE you exercise, so when you exercise, you are creating an even greater deficit. Which sounds good, but if your deficit is too high, it can make adherence really tough. And you won't lose any weight if you fall off the wagon, will you?0 -
Drinking lots of water and eating vegetables with a high water content, e.g., cucumbers; avoiding sugar, including fruit, until the late afternoon; and making an exception one week a month for a bit more dark chocolate (worked into my calorie plan) has helped me a lot.0
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Cook 1kg of broccoli, thats like 350 calories... Put 100gram of low fat greek yoghurt on top as dressing, that's like 400 calories... or do 2kg of brocolli. Just keep stuffing yourself with broccoli until you feel the fulness you're craving.
I've done it a few times... Grab the low calorie foods when you feel like you need volume.
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Faithful_Chosen wrote: »Reach for the low-cal/healthy options. It's darn hard to blow through 2000 cal worth of carrot sticks, but super easy if you try to do the same with chips or sweets. Regular meal times might help to condition your brain. Lots of water. In the end it's mostly a waiting game...
I have tried to fill up veggies but they aren't satisfying. I always end going to the food I originally wanted anyway. I'd definitely consider myself a motivated eater. If I want something I will drive to the store and go get it. I can't keep junk food in the house ( ice cream, pretzels, cereal..) So I have a craving for it, I go get it.0 -
jennifer_417 wrote: »Is it actual tummy-growling hunger? Or is it craving? It could be helpful to really think about it and see if you can tell the difference. I read somewhere that a good indicator of hunger is to wait until your stomach growls twice.
Are you getting enough fluids? This may sound dumb, but it's actually really common for people to mistake thirst for hunger. Try drinking a big glass of water and see if this helps.
Is your calorie deficit too high? Are you getting enough calories to sustain yourself? Honestly, 2000 calories isn't all that much. Most women probably can't lose weight on it without exercising, but it's not an extreme amount of calories. Also, if you exercise, make sure to eat at least some of them back. The calorie amount that MFP sets for you includes a deficit BEFORE you exercise, so when you exercise, you are creating an even greater deficit. Which sounds good, but if your deficit is too high, it can make adherence really tough. And you won't lose any weight if you fall off the wagon, will you?
It's never tummy growling hunger, its usually always a craving that I can't shake off. I do stay well hydrated, drinking 8-12 glasses a day. Waiting for my stomach to growl twice is a good idea, I have to some how out stand the cravings.
I do exercise a lot and I'm always scared to eat the calories I burn off because I never see any weight loss when I do that. I find that controlling hunger is easier when I take off from sports And exercising for a week. It's hard to maintain that though because I love being active. It's a catch 22 I guess. Thank you for your reply.0 -
Drinking lots of water and eating vegetables with a high water content, e.g., cucumbers; avoiding sugar, including fruit, until the late afternoon; and making an exception one week a month for a bit more dark chocolate (worked into my calorie plan) has helped me a lot.
Why do you think the no sugar until the afternoon helped? Did it help you with cravings?0 -
2000 calories is really quite abit of food, if your eating clean anyway. I'm a male, 5'10" and weigh in at about 209lbs and I am living on 1500 calories. I eat a lot of leafy greens, like for lunch I ate 2oz of turkey on wheat bread and a whole bunch of spinach, yesterday for lunch I had a taco salad, it had 4oz of seasoned ground turkey salsa, and a giant bowl full of lettuce. The leafy greens really fill me up, and avoiding the chips(my family ate those) and cheese left me with plenty of calories for a good dinner. Sometimes it seems to help cravings if you build in some crap food into your daily intake, allow 300-500 calories say for a good dessert, or it may simply be suckign on a jolly rancher or two throughout the day could quell your sugar craving...0
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Eat more healthy foods. It's very easy to stay full on fruits and veggies. Whole grain breads are more filling than white.
Periods...I always ate more before them and less after. It wasn't until I was paying attention to my hunger that I realized there were a couple days after my period that I really didn't much food at all. So, that worked out well. 0 -
I know exactly what you're talking about. The week before my period, I eat like a 15yo boy. But if I don't eat, I get the shakes. It's that bad.
What do you crave especially? For me it's never sweets, but carbs like pasta, pizza or bread. And honestly, I've found that it's easier for me if I just go ahead and have a 800 calories plate of pasta or 800 calories worth of pizza at lunch. It's the only thing that will satisfy me for a while... I've tried lean meats and veggies and it doesn't do anything (like I'll be bloated from all the veggies but still have the shakes). And yeah, if I eat sweets early those days, it's going to be worse.
Try magnesium supplements, I hear that they help too (not me though).
2000 calories is totally fine though if you're active... Probably still under your maintenance, so it's probably not what stops you from reaching your goals.
And yeah, just make sure to really stick to it the days when you don't feel that hungry. That's when you want to go for lean meats, lots of veggies, whole grains in moderation etc.0 -
I'm always hungry in a deficit. Even a small deficit. I've had to learn how to be ok with embeing hungry. Tummy growling hungry. I plan my day so that I am the most hungry in the am when I have more willpower (saving breakfast calories for mid morning or lunch) and in the evening (going to bed hungry because appetite resets overnight). If I am not hungry I am not in a deficit but I don't gain either.
I've never understood the premise often touted here that you don't have to be hungry in a deficit. It just doesn't work for me (and I weigh everything and have a 10%-15% TDEE deficit so not large...still hungry. 40 g fibre a day still hungry. 10 glasses of water, 3 cups of coffee, carbonated noncaloric beverages...yep...still hungry. Weight loss about 1-2 lb a month). I suspect non-hungry dieting doesn't work for everyone...but you can do some things to make hunger more tolerable.
TOM is a total *kitten* tho.0 -
I find limiting carbs helps control my appetite. If I have more than say, 50g of simple carbs at a single sitting it makes my blood glucose spike, causing an insulin spike that leaves my blood glucose too low 2-3 hours later. The low blood sugar always makes me ravenous and crave more carbs. If I want something sweet or otherwise high carb, I will wait until evening so that my blood sugar won't yoyo all day.1
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Have you tried mug cakes? You can find recipes on Pinterest that are low calorie and should help satisfy the craving. I feel your pain. My hunger explodes during that time too. If I give in I just try to make sure I get back on track as soon as possible. If I beat myself up about it or obsess about the calories, etc. it just isn't good for my mental health issues.0
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I feel you. I am STARVING the week before TOM. I usually eat at maintenance. I feel much less hungry the week after TOM and can usually have some good deficits. It tends to even out like Kalikel mentioned. I tend to think listening to our bodies here might make the most sense. Also, eat at least some of your exercise calories back. To me, the point of exercising is so I can eat more. Take advantage!0
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OP, I have the same issues. I have fallen off the wagon many times because of it. I try to fill up on protein - it helps a little bit with fullness and fighting off cravings. I fit in treats that I crave when I have the calories for it. When having a treat, I have a smaller portion and eat it very slowly - savoring it. It still takes a lot of will power, and I have failed many times. When I have a bad day, I don't beat myself up - I just move on to the next day and try to do better.1
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Change your relationship with food.0
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Drink Hot tea and coffee. Or heartburn pills. It makes you feel full.0
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I find limiting carbs helps control my appetite. If I have more than say, 50g of simple carbs at a single sitting it makes my blood glucose spike, causing an insulin spike that leaves my blood glucose too low 2-3 hours later. The low blood sugar always makes me ravenous and crave more carbs. If I want something sweet or otherwise high carb, I will wait until evening so that my blood sugar won't yoyo all day.
Something similar happens to me and I also find that limiting high glycemic load foods helps control my appetite. I save carbs for a bed time snack.
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@Boredmp - would you change your diary setting to Public so we can take a look? http://www.myfitnesspal.com/account/diary_settings
Also, how tall are you, how much do you weigh, what's your goal weight, how much are you trying to lose per week, and how many calories are you shooting for on the days you are hungry?
Sometimes people have over-aggressive goals which inevitably leave them hungry, sometimes their eating patterns leave them hungry, etc.
Re TOM, I eat at maintenance for two days.1 -
I'm always hungry in a deficit. Even a small deficit. I've had to learn how to be ok with embeing hungry. Tummy growling hungry. I plan my day so that I am the most hungry in the am when I have more willpower (saving breakfast calories for mid morning or lunch) and in the evening (going to bed hungry because appetite resets overnight). If I am not hungry I am not in a deficit but I don't gain either.
I've never understood the premise often touted here that you don't have to be hungry in a deficit. It just doesn't work for me (and I weigh everything and have a 10%-15% TDEE deficit so not large...still hungry. 40 g fibre a day still hungry. 10 glasses of water, 3 cups of coffee, carbonated noncaloric beverages...yep...still hungry. Weight loss about 1-2 lb a month). I suspect non-hungry dieting doesn't work for everyone...but you can do some things to make hunger more tolerable.
TOM is a total *kitten* tho.
wow - I feel the exact same way and I'm doing pretty much the same things you do. When I read the posts and people say "if you're hungry you are not doing it right", I want to jump up and down and scream (which would hopefully burn a few more calories). Glad to know I'm not the only one who is hungry.
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Just wondering, are you getting enough protein at meal time and snacks? I had the same problem as you but found that limiting my carbs, and upping my protein seemed to calm those hunger pains. I have a smoothie for snacks, which includes some whey protein powder.0
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I find it really helpful to try to find something to take my mind off food. When I get home from work I usually feel like diving into a snack but I also have to walk my dog. Most days I make myself take the dog for a walk first...by the time I get home I am usually not hungry anymore (so clearly I really never was). My number 1 snack though is popcorn...I buy the kernals and put about 2 TBS in a paper lunch bag, fold up the top and microwave for a couple of minutes and top with some salt. It feels like a generous snack that takes me a little longer to eat but is really low cal and healthy (and budget friendly).0
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I have come to terms with the fact that to lose weight I am going to be hungry. Not all day, but at least part of the day. Right now it is almost 11 and I am starving. However, I know I can wait until noon, and then I won't be hungry again for a few more hours. I basically have just accepted that being hungry is not a horrible thing, that I am not going to starve to death, and that it is only temporary. Once I get to my goal weight in another few months, I will go back to maintenance, and then I will be able to eat another 300-400 calories more a day, and I won't be as hungry. I will still need to be disciplined because it is so easy to overeat, but it will be a lot better.0
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I have tried to fill up veggies but they aren't satisfying. I always end going to the food I originally wanted anyway. I'd definitely consider myself a motivated eater. If I want something I will drive to the store and go get it. I can't keep junk food in the house ( ice cream, pretzels, cereal..) So I have a craving for it, I go get it.
This is me to a T, goodness, right down to having a husband who eats like a bird. And I feel you on the constantly hungry, especially when I am trying to be mindful about logging calories - I end up thinking about food CONSTANTLY and just making myself hungry. It may start as a craving, but the more I think about food, the more it turns into stomach-growling ravenous. Sometimes I feel like I just can't cope with saying "no" to myself either, and it leads to a binge... but luckily I've gotten better about that last part with better stress management (I'm seeing a therapist, and taking medication for anxiety).
I can easily look back on food diary for the day and see what I shouldn't have chosen. Seeing that the high carb, high sugar stuff needs to be avoided is a no-brainer... except when I'm hungry. That making good choices is hard is an understatement. I'm doing the best I know how to do, anyway, and buying more low-cal treats and snacks that I like, and surfing pinterest for cool recipe ideas to get excited about.
I've gone through periods of things working for me and not working. One thing that never works - everyone says don't eat at night, go to bed hungry. HA! I promise that if I am hungry when I go to bed, I will never, ever sleep. If I doze off, my stomach growling will actually wake me up. So my strategy there - instead of loading up on carbs, which is my impulse - is to drink a glass of metamucil and go immediately to bed. The fiber makes me feel un-hungry long enough to get to sleep. Last night I was extra hungry, so I accompanied that with 2 stalks of celery, and that helped, too, actually.
A few weeks ago I experienced a 2-week period where I didn't have this problem for once, and it was amazing! I was really, really engaged in and excited about a project I was working on, so much so that I even forgot to eat sometimes. Then I finished the project and all that went away, and it's back to the grind. That was an interesting insight for me, but I don't really know how to apply it, since I have been unable to trick myself into being genuinely excited by my day-to-day business.
For now, I'm trying new strategies, TRYING to change my relationship with food, although I have no idea how to even start. I intend to talk to my therapist about this, too, because she can probably help me figure out some strategies, certainly better than I can all by myself.
One thing, though - when you eat your exercise cals back, are you sure you don't lose weight at all, or do you just lose really slowly? If I don't eat those back I completely lose my mind. Maybe experiment with eating a percentage of them back? Maybe it doesn't have to be all or nothing.
(FYI, I'm female, late 20s, calorie goal is about 1750 cals a day. Set to lose a modest .5 lbs a week. 2000 is maintenance for me)
Sorry for writing a whole book!
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From what you briefly described, it looks like your drive towards food is emotional, and not necessarily hunger based.
It would be good to start a written food diary. Every time you have a drive for a certain food, or desire to keep eating more, write down your emotions for that moment, as well as how things were going for you up to that moment. After a few weeks of keeping a diary, you may just find that you have emotional triggers that you have been acting on.
I am certainly not dismissing your diet in and of itself. That too can play a role. However, I think it is more the former than the latter for you at this moment in time.0 -
I'm sure this topic is not new to anyone but its still a struggle. I constantly feel hungry especially during that time of the month. I could blaze through 2000 calories in a day easily and still feel a strong need for more. My boyfriend, who is naturally thin, never feels hungry. For snacks and meals its always me asking, when can we eat next? I don't know how to make this endless hunger go away. I've tried waiting it out, I sat listening to music for an hour but eventually I always give in. I've tried going for a walk but that just leaves me with an excuse to indulge. I just wish o could have a "normal" appetite. My hunger is what prevents me from reaching my goals. I've already got the activity part of this equation completed. I am very active, I'm on a soccer team, volleyball team, I kayak, run 5ks regularly and go for walks just because.
I keep coming back to this thread, and I wanted to share something that worked for me. I love food. I love thinking about food. I love making it. So I started being more nerdy with my food. Making things from scratch, researching optimum ingredients, tweaking the calorie/nutrition content to get 5g more of protein, or something. A side effect of all of this is I can spend 6 hours making a meal (if we're going to talk about an extreme example). That whole time I'm thinking about it, fantasizing about how it'll taste, and then when I sit down to it, it's satisfying. If an hour later I'm hungry again, I _CAN_ start cooking again, knowing it'll take another 2+ hours before it's ready. For me, reading about food and making it is nearly as emotionally satisfying as actually eating it. Thawing the meat, cleaning the vegies, peeling the vegies, making the bread, making broth from the leftover vegies, marinading the meat, wilting the greens, seering the meat, slow roasting it, sauteeing the vegies, deglazing the pan... every extra minute I'm not putting the actual food in my mouth CAN be a victory some days.
I know this tactic wouldn't work for everyone, and goodness knows I'm typically too busy to do it, but I thought I would share.
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I'm always hungry in a deficit. Even a small deficit. I've had to learn how to be ok with embeing hungry. Tummy growling hungry. I plan my day so that I am the most hungry in the am when I have more willpower (saving breakfast calories for mid morning or lunch) and in the evening (going to bed hungry because appetite resets overnight). If I am not hungry I am not in a deficit but I don't gain either.
I've never understood the premise often touted here that you don't have to be hungry in a deficit. It just doesn't work for me (and I weigh everything and have a 10%-15% TDEE deficit so not large...still hungry. 40 g fibre a day still hungry. 10 glasses of water, 3 cups of coffee, carbonated noncaloric beverages...yep...still hungry. Weight loss about 1-2 lb a month). I suspect non-hungry dieting doesn't work for everyone...but you can do some things to make hunger more tolerable.
TOM is a total *kitten* tho.
Well this is refreshing, lol. Might be that you eat too much fiber and not enough protein and fat though. But water, coffee and the like don't do one thing for me either.
But yeah I've maintained for a year, and I still get hungry a lot. But I'm fine with it typically, except that evil PMS week, when I just can't stay hungry or I get dizzy.0 -
Try chewing gum during the hunger spells0
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