I'm always hungry!
jomajoo
Posts: 23 Member
So I just started seriously on my goal to lose 10 lbs. Just 10, easy right?? Well, I'm doing everything right, snacking 2x per day on heathy stuff like raw plain almonds, prunes, healthy breakfast lunch and dinner but my problem is I'm always hungry!! When I'm hungry I'm hangry. When I'm hungry I feel weak and total loss of energy. How do I overcome this?
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Replies
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Almonds and prunes that is nuts and dry fruit are one of the most dense in calories foods. You want to eat the other way around. Foods that fill you and have little calories for the same volume. Vegetables are a good example.
ETA: While I was losing weight I didn't have a single nut. Turned out 3 cachew pieces are like 70 calories. Well no thank you, I'd rather have a toast than 3 nuts.4 -
You probably need to eat more calories.
Also the last 10 pounds are literally the hardest to lose- not easy at all! (Assuming that would bring you to an ideal weight range)
Did you pick a fast weight loss rate? For 10 pounds I would choose the rate of 0.5 pounds per week, or at most 1 pound per week loss rate... did you choose 1.5 or 2 pounds weight loss rate? That will give you too much off a deficit for someone with so little to lose- that's more for people with like 100 pounds to lose.
You're likely hungry/hangry because you're consuming too few calories, but can you let us know your stats and calorie goal and the weight loss rate you set? That would help.
Also check in "nutrition" -> "nutrients" and see how you've been doing on meeting your macronutrients goals. Do you notice that you're tending to go way over or under on any particular nutrient (check carbs, fats, and protein, as well as sugar and fiber). Under eating protein and over eating carbs or sugar can tend to cause excess hunger and cravings. Also too little fat can leave you less satiated.
Also how long has it been? The first couple days are usually pretty difficult because you're still adjusting.
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How may calories were you provided to lose weight by MFP and how many are you actually eating? Are you exercising?
What did you set your weekly loss goal at 1 or 2lb?1 -
There are worse things than being hungry.2
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If you just started, it just might take a while to get used to. I have weeks sometimes where I'm starving (I've lost 100+ lbs with about 10 to go). I just ignore it. To me, it's just a sensation ... I'm not saying it's easy, but if I tough it out, my weight drops after a few days and then the hunger goes away too. Your body may be like, "What the heck is going on here?!" You might need to get it on board.
Also, you might want to reconsider your snacks -- you might feel more full with a 75 calorie apple and / or a 70 calorie boiled egg than 5 prunes that equal 110 calories, for example.
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Up your lean protein and fiber. Look at your meals and add healthy fats and protein to them. Hope you try this and it helps.2
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So I just started seriously on my goal to lose 10 lbs. Just 10, easy right?? Well, I'm doing everything right, snacking 2x per day on heathy stuff like raw plain almonds, prunes, healthy breakfast lunch and dinner but my problem is I'm always hungry!! When I'm hungry I'm hangry. When I'm hungry I feel weak and total loss of energy. How do I overcome this?
If you are hungry, you aren't doing it right. There are a lot of factors that you should look at to see where you can improve. First, how many calories are you eating? Are you exercising, if so, are you eating calories back? What is your macro distribution (pro, cho, fats)? How many grams of fiber are your eating? How long have you been doing this?
In general terms, protein and fiber will satiate you the most. Fats vs carbs is very individualistic. When people are hungry, the most common themes are, 1. aggressively cutting calories, 2. low protein, 3. low fiber, 4. meals that do not support hunger. What I mean by the last one. Often people eating in ways that does not allow for adequate food volume to stay full. For example, I do 3 very large meals because 5 meals was keeping me hungry. I just need huge volumes of food. Also, I have found that fats are not filling for me. So I need high protein (around 1g per lb) and higher carbs (particularly whole grains and starches).
I think if you make some modifications, it will probably change things. Also, the last 10 lbs is always going to be hard because you have very little room for error.1 -
Sincerely thank you to everyone!! I've read all of your feedback/suggestions and comments. Really appreciate you taking the time to set my mind on the right frame. Based on my current weight, my current excerscise level and my wish to lose 1 lb per week, MyFitnessPal says about 1500 calories intake so nothing too aggressive. I'm doing high protein, lower carbs and lots of veg. I'm really trying to cut back on sugar too. Ok so I'll give myself more time to adjust to this as it's only day 4 seriously and see if my tummy chills out. Usually I eat plain oatmea with evaporated milk for breakfast (309 calories), today's lunch was about 1/4 c rice with pork cutlet and about 1 c book Choy. When I entered all this into my log it was around 600 calories. Dinner was 2 homemade fish tacos, snacks were the almonds and prunes. Last fitness I did was Saturday bodypump mid afternoon.0
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Sincerely thank you to everyone!! I've read all of your feedback/suggestions and comments. Really appreciate you taking the time to set my mind on the right frame. Based on my current weight, my current excerscise level and my wish to lose 1 lb per week, MyFitnessPal says about 1500 calories intake so nothing too aggressive. I'm doing high protein, lower carbs and lots of veg. I'm really trying to cut back on sugar too. Ok so I'll give myself more time to adjust to this as it's only day 4 seriously and see if my tummy chills out. Usually I eat plain oatmea with evaporated milk for breakfast (309 calories), today's lunch was about 1/4 c rice with pork cutlet and about 1 c book Choy. When I entered all this into my log it was around 600 calories. Dinner was 2 homemade fish tacos, snacks were the almonds and prunes. Last fitness I did was Saturday bodypump mid afternoon.
What do you consider high protein? What does our fiber look like? And it's possible you might need to tailor back on fats and increase carbs. Fats are extremely high in calories, so you might get a bigger bang for your buck with carbs.0 -
Also if it is by any chance the time around your period then being hungry all the time is completely normal. In such days I feel hungry, no, revenous regardless of how much I eat. I usually aim for maintenance calories on these days rather than deficit.0
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Sincerely thank you to everyone!! I've read all of your feedback/suggestions and comments. Really appreciate you taking the time to set my mind on the right frame. Based on my current weight, my current excerscise level and my wish to lose 1 lb per week, MyFitnessPal says about 1500 calories intake so nothing too aggressive. I'm doing high protein, lower carbs and lots of veg. I'm really trying to cut back on sugar too. Ok so I'll give myself more time to adjust to this as it's only day 4 seriously and see if my tummy chills out. Usually I eat plain oatmea with evaporated milk for breakfast (309 calories), today's lunch was about 1/4 c rice with pork cutlet and about 1 c book Choy. When I entered all this into my log it was around 600 calories. Dinner was 2 homemade fish tacos, snacks were the almonds and prunes. Last fitness I did was Saturday bodypump mid afternoon.
What do you consider high protein? What does our fiber look like? And it's possible you might need to tailor back on fats and increase carbs. Fats are extremely high in calories, so you might get a bigger bang for your buck with carbs.
Fats are high in calories, but from what I've read, fats are more filling than what carbs are.0 -
TimothyFish wrote: »Sincerely thank you to everyone!! I've read all of your feedback/suggestions and comments. Really appreciate you taking the time to set my mind on the right frame. Based on my current weight, my current excerscise level and my wish to lose 1 lb per week, MyFitnessPal says about 1500 calories intake so nothing too aggressive. I'm doing high protein, lower carbs and lots of veg. I'm really trying to cut back on sugar too. Ok so I'll give myself more time to adjust to this as it's only day 4 seriously and see if my tummy chills out. Usually I eat plain oatmea with evaporated milk for breakfast (309 calories), today's lunch was about 1/4 c rice with pork cutlet and about 1 c book Choy. When I entered all this into my log it was around 600 calories. Dinner was 2 homemade fish tacos, snacks were the almonds and prunes. Last fitness I did was Saturday bodypump mid afternoon.
What do you consider high protein? What does our fiber look like? And it's possible you might need to tailor back on fats and increase carbs. Fats are extremely high in calories, so you might get a bigger bang for your buck with carbs.
Fats are high in calories, but from what I've read, fats are more filling than what carbs are.
Those who follow lchf long term would make the assessment, but it's not a universal thing. And outside of protein and fiber, potatoes have one of the highest satiety ratings.1 -
Sincerely thank you to everyone!! I've read all of your feedback/suggestions and comments. Really appreciate you taking the time to set my mind on the right frame. Based on my current weight, my current excerscise level and my wish to lose 1 lb per week, MyFitnessPal says about 1500 calories intake so nothing too aggressive. I'm doing high protein, lower carbs and lots of veg. I'm really trying to cut back on sugar too. Ok so I'll give myself more time to adjust to this as it's only day 4 seriously and see if my tummy chills out. Usually I eat plain oatmea with evaporated milk for breakfast (309 calories), today's lunch was about 1/4 c rice with pork cutlet and about 1 c book Choy. When I entered all this into my log it was around 600 calories. Dinner was 2 homemade fish tacos, snacks were the almonds and prunes. Last fitness I did was Saturday bodypump mid afternoon.
For what it's worth: I cannot eat oatmeal or cereal for breakfast or I am STARVING later in the day. I don't mean that I get hungry before lunch when I eat oatmeal vs an egg. I mean that oatmeal days are awful all day; it's like a switch gets flipped and my lunch and dinner don't turn it off. I don't have this experience if I start the day with an egg. I get some people have oatmeal everyday and swear that it and a banana with peanut butter, etc is fantastic and don't have this experience, but that sure isn't me. Food affects each of us differently. I'm allergic to milk; my brothers aren't. I think cilantro tastes like dish soap; my best friend puts it on everything and cannot get what I'm saying about may as well shave a bar of soap over your meal ... So, who knows? Might be something to check out.2 -
I can't figure out how to respond to each of your comments on this app but here goes. Firstly youdoyou, I think you have a very good point. I'll will try other breakfast items like boiled eggs which I'm loving these days and see if that helps satiate my hunger til longer. Psulemon yes I was actually trying to cut my carbs/sugar. Doc said my sugar is ok the high side a little while ago and it's true I do consume a lot of sugar esp late afternoon. It's so confusing what's online and what's "right" so many contradictory information that I can't keep straight. My high proteins include peanut butter, Greek yogurt, chicken, pork. Thanks again to you all
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I can't figure out how to respond to each of your comments on this app but here goes. Firstly youdoyou, I think you have a very good point. I'll will try other breakfast items like boiled eggs which I'm loving these days and see if that helps satiate my hunger til longer. Psulemon yes I was actually trying to cut my carbs/sugar. Doc said my sugar is ok the high side a little while ago and it's true I do consume a lot of sugar esp late afternoon. It's so confusing what's online and what's "right" so many contradictory information that I can't keep straight. My high proteins include peanut butter, Greek yogurt, chicken, pork. Thanks again to you all
If your blood sugar is high, then yes, it may beneficial to incorporate a bit more fat in your diet. But I would also suggest the focus of your carbs from from high fiber sources and when you eat carbs, eat them along with fats and/or protein to mitigate the BG response. And also change the foods you eat for meals. Maybe start the day with eggs or protein shake to see if that curbs your appetite.
And how many grams of protein are you eating?0 -
1500 calories may actually be too little depending on your activity (not just exercise). I burn up to 2700 calories some days... I'd be completely starving on 1500 calories. So you really have to look at your every day activity too...
In your situation, the only real red flag to me is just oatmeal for breakfast. It doesn't fill me up at all, especially with no protein or fat added.
Also peanut butter is not a good protein source.1 -
1500 calories may actually be too little depending on your activity (not just exercise). I burn up to 2700 calories some days... I'd be completely starving on 1500 calories. So you really have to look at your every day activity too...
In your situation, the only real red flag to me is just oatmeal for breakfast. It doesn't fill me up at all, especially with no protein or fat added.
Also peanut butter is not a good protein source.
Ok glad to know I can eat more for breakfast. I just felt that towards the end of the day I was really scrambling to eat within my calorie allowance even eating a small breakfast. I walk about 8000-9000 steps per day not including minimum 15 flights of stairs. Plus I am working out about 3x week which I suppose is why mfp told me 1500 cals.0 -
If your blood sugar is high, then yes, it may beneficial to incorporate a bit more fat in your diet. But I would also suggest the focus of your carbs from from high fiber sources and when you eat carbs, eat them along with fats and/or protein to mitigate the BG response. And also change the foods you eat for meals. Maybe start the day with eggs or protein shake to see if that curbs your appetite.
And how many grams of protein are you eating?
I average about 70 G protein (a little under my idea which mfp says to aim for 80). I'll start tomorrow with 2 boiled eggs instead and see if that helps. I thought oatmeal was high fiber (source)?0 -
If your blood sugar is high, then yes, it may beneficial to incorporate a bit more fat in your diet. But I would also suggest the focus of your carbs from from high fiber sources and when you eat carbs, eat them along with fats and/or protein to mitigate the BG response. And also change the foods you eat for meals. Maybe start the day with eggs or protein shake to see if that curbs your appetite.
And how many grams of protein are you eating?
I average about 70 G protein (a little under my idea which mfp says to aim for 80). I'll start tomorrow with 2 boiled eggs instead and see if that helps. I thought oatmeal was high fiber (source)?
70g may be too little protein (i generally aim for 1g/lb of weight since I am more lean). How much do you weigh?
Oatmeal is ok with terms of fiber.
Also, if you are exercise and walking a lot, 1500 might not be enough.0 -
That's funny I have the same issue when I have oatmeal for breakfast! Hungry ALL DAY LONG. Maybe just change to a higher protein lower carb breakfast and you will be ok.
Everything else sounds fine.0 -
You could increase your daily protein a bit but I find the 1 gram per pound of body weight formula as someone suggested to be way too much for me- that's mostly for body builders. I lift weights and exercise but don't consider myself a "body builder". But I'm a 5'4" female and my calorie goal is also 1500 and I find around 90 to 100 grams of protein a day is good for me. 70 g would be ok but a little more could be good to try.0
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