How to adjust the hunger threshold?
christiananggoro
Posts: 6 Member
I just started the diet a week ago. All this time I have been over eating in every meal, that made me hungry quickly, so everytime I got hungry I eat. My current diet is 1550 Cal a day, which undoubtedly much less than what I usually ate. The problem is that my body is not used to this diet and I get starving more often even though I have achieved my daily goal. Will my body naturally adjust to current calorie intake,and how long does it take? Is there any solution to reduce the hunger threshold? Thanks!
Edit: Sorry I forgot to mention my stats. My current weight is 76kg (150lbs) planning on losing 10kg. My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian male.
Edit: Sorry I forgot to mention my stats. My current weight is 76kg (150lbs) planning on losing 10kg. My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian male.
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Personally I've found that if I go from uncontrolled eating to a specific calorie amount that is undoubtably less that my uncontrolled eating I might have feelings of hunger for the first couple of weeks then it settles down.
If it doesn't settle down then its possible I have to adjust my goal. Whatever my goal is long term I make sure that my calories are such that I'm never hungry. I've seen no need to have hunger be part of weight loss personally.3 -
Your calorie goal is pretty aggressive...you can lose weight eating more. I'm guessing you selected 2Lbs per week @ sedentary...that's 1000 calories per day off of what you need to maintain...it's aggressive and it's going to be uncomfortable.3
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first question is what is your stats? age? height? current weight?
You are hungry because you aren't eating enough....1550 is not a lot of food...\i eat more than that and i am a female3 -
It does adjust, but the time varies from person to person. On average it's around a week or two.
Usually, whenever I feel hungry now, I just drink water and try to ignore it, because usually it goes away until my next meal time anyways. If I feel really, really hungry, like starving, then I eat a snack that isn't very calorie-dense. I usually eat a muesli bar, because they're pre-packaged and so I can control how much I eat, the ones I get are only 100 calories as well. Quite a bit, but not too much that will throw me off my calorie goal.
If it's been over a couple weeks and you still feel like the hunger doesn't subside, try increasing your calorie goal by a bit. You'll still lose weight, albeit not as much, but at least you won't be miserable.1 -
Sorry I forgot to mention my stats. My current weight is 76kg (150lbs).My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian dude.0
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I hate to be the person that tells you to drink a fuckton of water, but drink a fuckton of water. It helps. I was a water hater for a v. long time because it wasn't my beloved Pepsi. Now I drink a fuckton of water to tide me over between meals and snacks. I pee all the time, but I just imagine I'm peeing out the fat.8
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Lol, that will be my quote of the month. I'll try drinking more water. Thanks!fitoverfortymom wrote: »I pee all the time, but I just imagine I'm peeing out the fat.1 -
christiananggoro wrote: »Sorry I forgot to mention my stats. My current weight is 76kg (150lbs).My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian dude.
okay so why are you trying to lose weight??? you are at a healthy weight for your height...
I mean really??? I am 5 ft 7 and weigh 155lbs..and still eat 1600 and lose weight...0 -
christiananggoro wrote: »
Lol, that will be my quote of the month. I'll try drinking more water. Thanks!fitoverfortymom wrote: »I pee all the time, but I just imagine I'm peeing out the fat.
Hahah that's a great quote to live by for a month.
In addition to the water, I like to do tea or coffee, no sugar or cream. It's negligible on calories but tricks me into feeling like I consumed something. Got to watch that caffeine though, so I only do herbal teas after noon so I can still sleep!2 -
christiananggoro wrote: »Sorry I forgot to mention my stats. My current weight is 76kg (150lbs).My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian dude.
okay so why are you trying to lose weight??? you are at a healthy weight for your height...
I mean really??? I am 5 ft 7 and weigh 155lbs..and still eat 1600 and lose weight...
Yes, I'm trying to lose weight. I gained 20lbs in one and a half years, and all my clothes don't fit anymore. Had to make new suits, waistline increased a lot, my shirts look like tight spandex, and I can't tie my shoelaces without struggle.
And your stats inspired me. We are about the same hight-to-weight ratio, and your daily goal is 1600 Cal, that’s only 50 Cal difference. How long have you been dieting? I'd like to hear more from your experience, like what kind of exercise you do, etc. Thanks.0 -
christiananggoro wrote: »Sorry I forgot to mention my stats. My current weight is 76kg (150lbs).My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian dude.
okay so why are you trying to lose weight??? you are at a healthy weight for your height...
I mean really??? I am 5 ft 7 and weigh 155lbs..and still eat 1600 and lose weight...
Just saying, putting OP's numbers into a BMI calculator shows that he's 27.7 in the rating scale, which means that he is in the overweight range and he has a perfectly good reason for losing weight.
I am 165 cm (5 ft 4, 2 cm away from OP's height) and currently weigh 63.3 kg (140 lbs), and I am still trying to go down to 55 kg (121 lbs). Sure, I may be in normal range now and going down to 55 kg would still put me in the normal range (20.2), but I do want to slim down and get rid of excess fat. Unless you wanted to go below 18.5 (which would be dangerous), it's perfectly alright for anyone to want to lose weight/fat, even if they're in the normal range.1 -
as others have stated you don't have to be so aggressive with your goal timeline. I know its hard to have patience with weight loss but slow and steady wins the race. I am almost never hungry and I can still lose weight. Be kind and patient with your body and it will return the favor with slow, steady and maintainable weight loss.2
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My husband is about your same build. He gets horrible reflux and feels horrible at 150, which is in his healthy bmi range, so I can see why you might want to lose weight. He shoots for 1500, and can do it but really prefers to be at 1700 or so, so he has made sure to up his activity. He is in IT, so desk job, but he walks on lunch break and uses bathroom 2 flights down to do the stairs, etc. Just be prepared that it is going to be slow going. In your favor, you are much younger. He eats a lot of protein, very few processed carbs and it seems to help with appetite.1
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christiananggoro wrote: »
Lol, that will be my quote of the month. I'll try drinking more water. Thanks!fitoverfortymom wrote: »I pee all the time, but I just imagine I'm peeing out the fat.
Hahah that's a great quote to live by for a month.
In addition to the water, I like to do tea or coffee, no sugar or cream. It's negligible on calories but tricks me into feeling like I consumed something. Got to watch that caffeine though, so I only do herbal teas after noon so I can still sleep!
Thanks Pyro, I like both tea and coffee, no sugar or cream. Lately I avoid drinking coffee since I have insomnia, and that sucks. My body clock has turned upside down.0 -
Did you track calories first then decide how many calories to deduct from your daily intake? I would find out or at least use MFP to estimate your previous average daily caloric intake, then deduct 10% in calories. Try it for two weeks if that is not big enough deduction then take your calories down more. Then try that for two weeks. Hunger will stalk you and it should but being ravenous is a sign of one or two things. Too large of a calorie reduction or not enough fat. Fat = satiety, it turns off hunger. You will still be hungry but it is a manageable annoyance rather than a overwhelming urge to eat.2
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rodneymurdock wrote: »Did you track calories first then decide how many calories to deduct from your daily intake? I would find out or at least use MFP to estimate your previous average daily caloric intake, then deduct 10% in calories. Try it for two weeks if that is not big enough deduction then take your calories down more. Then try that for two weeks. Hunger will stalk you and it should but being ravenous is a sign of one or two things. Too large of a calorie reduction or not enough fat. Fat = satiety, it turns off hunger. You will still be hungry but it is a manageable annoyance rather than a overwhelming urge to eat.
You raise up a good point, I've discovered that rice hasn't been as filling for me recently because I've been working out more. However, oatmeal does by a long shot, even if they're both the same calories (well, roughly, oatmeal actually has less calories but I feel far more energetic with it than rice).
You might want to try switching up your foods/carbs, like eating brown rice instead of white rice, and see how you feel. You'd still attain calorie goals, just not as hungry throughout the day.0 -
rodneymurdock wrote: »Did you track calories first then decide how many calories to deduct from your daily intake? I would find out or at least use MFP to estimate your previous average daily caloric intake, then deduct 10% in calories. Try it for two weeks if that is not big enough deduction then take your calories down more. Then try that for two weeks. Hunger will stalk you and it should but being ravenous is a sign of one or two things. Too large of a calorie reduction or not enough fat. Fat = satiety, it turns off hunger. You will still be hungry but it is a manageable annoyance rather than a overwhelming urge to eat.
You raise up a good point, I've discovered that rice hasn't been as filling for me recently because I've been working out more. However, oatmeal does by a long shot, even if they're both the same calories (well, roughly, oatmeal actually has less calories but I feel far more energetic with it than rice).
You might want to try switching up your foods/carbs, like eating brown rice instead of white rice, and see how you feel. You'd still attain calorie goals, just not as hungry throughout the day.
Thanks Jane and Rodney! I still got some rolled oat and brown rice leftover, I'll try them out, see if it makes any difference in a week. thanks for the advice!1 -
Things that helped/help me:
full fat/fiber/protein/water make sure you are taking in enough.
Also you need to get 7-8 hrs of sleep at night otherwise you will be hungrier the next day.0 -
christiananggoro wrote: »Sorry I forgot to mention my stats. My current weight is 76kg (150lbs).My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian dude.
okay so why are you trying to lose weight??? you are at a healthy weight for your height...
I mean really??? I am 5 ft 7 and weigh 155lbs..and still eat 1600 and lose weight...
Frame size and muscle content can affect what weight is healthy for a given height. I'm small framed without a lot of muscle and at 6' I'd say I only get lean at about 150 pounds.
If you took my bodytype and made it 5'5'' I'd be overweight at 150. So its not that reasonable to assume that the OP might have some fat to lose still.0 -
Here's a few general things that I would keep in mind:
I would consider getting in somewhere in the neighborhood of 1.8 g per kilogram body weight in protein.
Protein tends to be a satiating macronutrient and so depending on what your protein intake is currently you may benefit by increasing it.
Foods that tend to be higher in fiber, and foods that tend to be lower in calories per unit volume tend to promote greater satiety.
Heavily refined foods that tend to be high calorie that are high in sugar and salt tend to be very low in satiety and they tend to be easy to over eat.
While this is absolutely not true of everyone, I find that many people experience better satiety if they minimize snacking and instead opt for consuming larger meals.
It's certainly possible that you could increase your calorie intake and still experience success However I would also look closely at your food selection, the macronutrient distribution of your diet, and how you are distributing those calories into each meal3 -
Which is it, 76 kilograms or 150 lbs? 76 kg = 168 lbs, not 150 lbs.christiananggoro wrote: »Sorry I forgot to mention my stats. My current weight is 76kg (150lbs).My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian dude.
And 167 cm is closer to 5'6" than 5'5"
^^ For the benefit of people who think about bodies in pounds and inches, and who might be advice based on a misunderstanding of the OP's stats.
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lynn_glenmont wrote: »
Which is it, 76 kilograms or 150 lbs? 76 kg = 168 lbs, not 150 lbs.christiananggoro wrote: »Sorry I forgot to mention my stats. My current weight is 76kg (150lbs).My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian dude.
And 167 cm is closer to 5'6" than 5'5"
^^ For the benefit of people who think about bodies in pounds and inches, and who might be advice based on a misunderstanding of the OP's stats.
I just hate the imperial system in general, so I plugged in the metric numbers in the BMI calculator. 27.7 was what I got.
Actually just recalculated and got 27.3. Must have mistyped.0 -
christiananggoro wrote: »I just started the diet a week ago. All this time I have been over eating in every meal, that made me hungry quickly, so everytime I got hungry I eat. My current diet is 1550 Cal a day, which undoubtedly much less than what I usually ate. The problem is that my body is not used to this diet and I get starving more often even though I have achieved my daily goal. Will my body naturally adjust to current calorie intake,and how long does it take? Is there any solution to reduce the hunger threshold? Thanks!
Edit: Sorry I forgot to mention my stats. My current weight is 76kg (150lbs) planning on losing 10kg. My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian male.
Lots of broccoli (steamed) and spinach.
A cup of coffee or black or green tea in the early afternoon to boost your energy and get you through until the evening meal. As others have mentioned, lots of water. Eat what you enjoy, just less of it to meet your numbers.
You only started a week ago, so hang in there. You will adjust.
What about exercise? You get to eat more on the days you work out if you can do a nice burn of 500 - 1000 calories a few times a week.0 -
Increase your activity level so that you can eat more?
I don't know how long it took, but I can say that after three months of calorie counting, I recently discovered that I cannot eat like I used to without feeling really stuffed. Your stomach will adjust to eating less.
But it's still more pleasant to be able to eat more and still lose weight - and physical activity is the only way to do that.0 -
SusanMFindlay wrote: »Increase your activity level so that you can eat more?
I don't know how long it took, but I can say that after three months of calorie counting, I recently discovered that I cannot eat like I used to without feeling really stuffed. Your stomach will adjust to eating less.
But it's still more pleasant to be able to eat more and still lose weight - and physical activity is the only way to do that.
Yes, that's definitely true. After a month of lowering my intake, I had a cheat meal and ate indomie. Usually I would need to eat 2 packets to feel full, but this time around I felt bloated.
Today as well I went to eat pizza and garlic break as a celebration for my boyfriend having finished his exam. I ate half of each, so it wasn't like I ate the whole thing, but it's been nearly four hours and I'm still feeling bloated. I probably won't eat dinner to be honest, maybe just a muesli bar, just feel too full!0 -
I always, always, ALWAYS keep fresh veggies cut to snack size on hand. My favorites are celery, carrots, broccoli, zucchini, and yellow squash. I use hummus or salad dressing as a dip. Over the next week or two I plan to do some cheese experiments, because the broccoli doesn't hold the hummus very well, and I want to see if I can't manage a low-calorie cheese dip that doesn't need to be heated to stay gooey.0
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Yes I find when hungry and not meal time an extra glass of 8 oz water helps or raw carrots. For me after the 2nd week I'm not hungry anymore. I have noted to myself that I must eat my meals at specific times, breakfast, snack, lunch, snack, dinner, snack. If I don't I get hungry and want to eat it all at once which defeats my learning portion control. I'm thinking now thats what I've done for years, skip breakfast then around 2 or 3 I'm famished and didn't stop.0
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clicketykeys wrote: »I always, always, ALWAYS keep fresh veggies cut to snack size on hand. My favorites are celery, carrots, broccoli, zucchini, and yellow squash. I use hummus or salad dressing as a dip. Over the next week or two I plan to do some cheese experiments, because the broccoli doesn't hold the hummus very well, and I want to see if I can't manage a low-calorie cheese dip that doesn't need to be heated to stay gooey.
Have you sliced the zucchini, put pizza sauce topped with cheese and Italian spices and baked it on a cookie sheet with aluminum foil sprayed with Pam cooking spray? It tastes a bit like pizza.0 -
christiananggoro wrote: »I just started the diet a week ago. All this time I have been over eating in every meal, that made me hungry quickly, so everytime I got hungry I eat. My current diet is 1550 Cal a day, which undoubtedly much less than what I usually ate. The problem is that my body is not used to this diet and I get starving more often even though I have achieved my daily goal. Will my body naturally adjust to current calorie intake,and how long does it take? Is there any solution to reduce the hunger threshold? Thanks!
Edit: Sorry I forgot to mention my stats. My current weight is 76kg (150lbs) planning on losing 10kg. My option was half a kilogram a week (approximately 1lbs) sendentary. I'm 167cm (that's 5ft 5"). 28 y.o asian male.
If you are starving then you won't be able to sustain your plan long term. Perhaps try adding some healthy fats and oils like avocado, olive oil, coconut oil, salmon, fish oil supplements, raw nuts or nut butter, etc . I found that high carb low fat diets make me hungrier. However adding more fat blunts my appetite. I don't feel as hungry even though it's a lower volume of food and thesame calories.
You will have to try to discover what makes you feel satiated while still maintaining a deficit. You can adjust the macros on MFP. Try a moderate split of macros like 40/30/30 combo to see what happens. You can always adjust to see what works best for you. This may or may not help but worth a try.0 -
You're within ideal weight for age and height. What would happen if you started resistance training and ate 2000kcal a day?
If I was your coach that's what I'd tell you to do.2
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