Overeating, I know it, but it is very hard to stop

dgobbett
dgobbett Posts: 53 Member
in Health and Weight Loss
Hey MFP community;

I know normally people ask the general question "Why am I not losing weight". I know why I am not, and I know why I am not.

My numbers (340lbs, 5"11, 2210 calories/day - for 2lbs a week loss)

I am regularly eating over the 2210, I work out 4-5 times a week (compound lifting, and a mix of HiiT and LiiT cardio.

I find that I am often still very hungry when I hit my calorie limit, I have eaten my workout calories back on occasion finding that I am still hungry. I don't know if I am doing this because or stress, boredom, or I am in too much of a surplus for my workout regimen and my body is craving more.

I can't seem to kick the rut, I was managing it fine for months then I hit this plateau and I am falling back into bad habits just to feel satisfied with my meals.

Does anyone have any tips or tricks to help with cravings or appetite? I'd love insight from a training or diet prospective because I am sure I am not the only one to run into this wall.

I regularly drink 3-4 litres of water per day, 150-200g of protein, I have tried drinking a large glass of water before and after meals and it hasn't worked. I have tried to eat an assigned portion and wait 20-30 minutes for it to settle and I am still hungry.

Am I missing a key factor here ?

Replies

  • Machafin
    Machafin Posts: 2,988 Member
    I had similar problems that you are having. What worked for me was both the water trick, and drastically increasing my vegetable intake. I like to buy frozen stir fry mixed veggies and cook them in a pot. I typically eat 4 servings, which is 4 cups and 160 calories. This has helped me quit eating so much. Also make sure you take a multi vitamin as you may be lacking a particular nutrient which could be increasing your appetite.
  • dgobbett
    dgobbett Posts: 53 Member
    Machafin wrote: »
    I had similar problems that you are having. What worked for me was both the water trick, and drastically increasing my vegetable intake. I like to buy frozen stir fry mixed veggies and cook them in a pot. I typically eat 4 servings, which is 4 cups and 160 calories. This has helped me quit eating so much. Also make sure you take a multi vitamin as you may be lacking a particular nutrient which could be increasing your appetite.

    Thanks I will keep working with the water and will take steps to increase my veg intake. Also I do take a multivitamin daily, I forgot to mention.

    I appreciate the quick response and welcome any other feedback people may have.
  • mommazach
    mommazach Posts: 384 Member
    You obviously have the answer. There is no way to eat above your calories and lose weight. You will need to change your way of thinking about food. Here's some tricks for me to stay focused, and I'm on 1200 cals a day. This is a journey that is well worth the effort for you. The only way for you to not lose weight is to quit trying.
    1. Quit buying crap. If it's not there, you won't eat it.
    2. Don't drink during meals. The food is washed to the bottom of your stomach. If you don't drink with a meal, and wait for 20 minutes afterward, then you will be satiated longer.
    3. Find lower calorie snacks. Frozen Greek yogurt and mixed nuts are my fav.
    4. Are you bored or hungry? I find that if I have things to keep me busy, I eat less, and I'm not focused on my next meal. Go for a walk, hang out in a pool, get on an elliptical. Anything to burn more calories.
    5. Eat back on about 1/2 of your calories. Anything more than that may be over-estimates anyway as MFP tends to give lots of calories burned.
    6. Weigh and measure what you are ingesting. (This was a huge eye opener for me.) And LOG EVERYTHING you put into your mouth.

    Your journey will only show payouts when you aren't cheating yourself. I get on the scale EVERY SINGLE DAY. If I eat crap, I don't lose, If I drop 2 ounces, I was successful the previous day. Get in motion, find a good diet for you, and don't let it defeat you. I currently am low carb, no gluten or dairy, and I am winning. It takes every bit of my energy to continue to stick to this plan, but I am Winning. Find some motivational friends who are working hard at the same goals. There are plenty out there. And my final words of thought are that we, as a collective, as so distracted by everything else, and focusing on instant gratification, that we fail daily to love ourselves enough to push through a sucky day. Make daily goals, weekly goals, and monthly goals. You are in this one for the long haul and it's always tough to go it alone. Get your mojo going and help support others who are in the sane struggle. Peace and Love.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited June 2016
    1. Try eating more protein, especially for your breakfast and snacks. Low Sugar Instant Oatmeal would leave me hungry in 30 minutes. You could add protein powder to this. I personally need a much more substantial first meal of the day.
    2. Unless you have a medical reason for tracking Sodium or Sugar, swap one of them out for Fiber and hit your Fiber target daily.
  • Francl27
    Francl27 Posts: 26,371 Member
    Protein isn't everything. In fact, protein won't fill me up at all, but if I have some fat and fiber with it, I will be full for hours. Oatmeal for example - I'll be full longer if I add nuts instead of protein powder.

    So basically ALL my meals and snacks have a good balance of protein, fat, and fiber. Forget eggs and bacon for breakfast - I need some toast or fruit too (or beans). Same for lunch, meat and veggies will never cut it unless I add some potato or barley or rice or something...

    My snacks are always some kind of cheese or yogurt with fruit... but I'll do better if I have cheese or full fat yogurt.

    Basically, I suggest you start tracking your fiber too and experiment. But if you're still hungry, change your goal to 1.5 pound a week - better to lose more slowly than not at all because you're too hungry and make bad choices/give up.
  • Hobbit347
    Hobbit347 Posts: 2 Member
    edited June 2016
    Are you sitting at a table for meals on in front of the TV? I know when I eat at work at a table with no distractions a little lunch box seems like a lot of food but at home I eat in front of the TV and before I know it my whole meal has gone and I'm reaching for the family bag of crisps and sweets! I'm having the same problem at the minute and I thinks its just because I'm not concentrating on my meals. Stay strong!
  • dgobbett
    dgobbett Posts: 53 Member

    kshama2001 wrote: »
    1. Try eating more protein, especially for your breakfast and snacks. Low Sugar Instant Oatmeal would leave me hungry in 30 minutes. You could add protein powder to this. I personally need a much more substantial first meal of the day.
    2. Unless you have a medical reason for tracking Sodium or Sugar, swap one of them out for Fiber and hit your Fiber target daily.

    I have been trying to increase my protein intake, fiber is hit and miss for me but always on my mind. I make sure all of my veggie choices are high in fiber and work hard to maintain higher levels.
    Francl27 wrote: »
    Protein isn't everything. In fact, protein won't fill me up at all, but if I have some fat and fiber with it, I will be full for hours. Oatmeal for example - I'll be full longer if I add nuts instead of protein powder.

    So basically ALL my meals and snacks have a good balance of protein, fat, and fiber. Forget eggs and bacon for breakfast - I need some toast or fruit too (or beans). Same for lunch, meat and veggies will never cut it unless I add some potato or barley or rice or something...

    My snacks are always some kind of cheese or yogurt with fruit... but I'll do better if I have cheese or full fat yogurt.

    Basically, I suggest you start tracking your fiber too and experiment. But if you're still hungry, change your goal to 1.5 pound a week - better to lose more slowly than not at all because you're too hungry and make bad choices/give up.

    I may make that change to a lower loss if I struggle any longer. My snacks are always include fruit at least and I will try to work in some more starch/carbs into my meals (i.e. potatoes, rice,)
    Hobbit347 wrote: »
    Are you sitting at a table for meals on in front of the TV? I know when I eat at work at a table with no distractions a little lunch box seems like a lot of food but at home I eat in front of the TV and before I know it my whole meal has gone and I'm reaching for the family bag of crisps and sweets! I'm having the same problem at the minute and I thinks its just because I'm not concentrating on my meals. Stay strong!

    50/50, I always eat at a table for lunches at work. At home, I do not actually own or have the space for a dining room table. So I do eat at my desk or in front of the TV. I feel like the TV is a hindrance I tend to over portion dinners in hopes not being hungry, I feel pretty in control at work but dinner is my problem meal

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