When does the hunger pains fade?
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They will go way when I first started losing weight I was hungry while I was working out. As I began to lose weight I became less hungry. Now I eat more protein and that fills me up. Sometime I eat carbs be for I work out for energy I also drink zero power aid while I'm working out. That works for me but, you may be different. You can do what ever you put your mind to.
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lezelle123 wrote: »Thanks ill do some googling tonight as i shoulf know what s what bit i dont!
Check out this post here - there is some really helpful information on calorie control and macronutrition http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p11 -
Quantity: Are you weighing your food so that you are really eating what you think you are eating? (Y/N)
Quality: Are you including foods that nourish you? Are you eating more fats / proteins and less carbs / sugar? (Y/N)
I like the following macros for not being hungry: 45% protein, 40% fat (coconut, butter, olive oil), 15% carbs.
Check out this website for ideas:
https://www.westonaprice.org/health-topics/differences-between-the-weston-a-price-foundation-diet-and-the-paleo-diet/
Note:- Sugar / carbs fill you up initially and spike your blood sugar and when your insulin drops you crash and are hungry.
- Fiber rich foods, including "non-foods" like psyllium, rice bran, oat bran in your smoothies, soups, etc. can help you feel full in that they delay the emptying from the stomach and increase motility of the bowel.
Eventually your stomach shrinks and you adjust... it does get better you just hair to keep trying until you find what works for you.0 -
KnitOrMiss wrote: »Also, check your entries against actual data. Googling your sizzle steaks came up with a similar calorie count, but the macros (carbs, protein, and fat) were WAY OFF from ASDA's listed data on their site. From the sounds of the listing, someone calculated them slathered in a sauce and served on big/thick bread or something. From the meat itself (listed on ASDA's website), it would have been far less carbs and fat and more protein, etc. So make sure you're verifying your data.
Ok im going to have to get to grips with marcros... ive never heard of it before.. macros are on my page it does show me in macros too . Thanks0 -
lezelle123 wrote: »KnitOrMiss wrote: »Also, check your entries against actual data. Googling your sizzle steaks came up with a similar calorie count, but the macros (carbs, protein, and fat) were WAY OFF from ASDA's listed data on their site. From the sounds of the listing, someone calculated them slathered in a sauce and served on big/thick bread or something. From the meat itself (listed on ASDA's website), it would have been far less carbs and fat and more protein, etc. So make sure you're verifying your data.
Ok im going to have to get to grips with marcros... ive never heard of it before.. macros are on my page it does show me in macros too . Thanks
when you look at what MFP gives you as macros, work on protein and fat as a minimum. other than that, its about finding out the best way to eat that is sustainable for you. some people are better with low carb or low fat, and some people just go for moderate macros across the board.
at the end of the day, its the calorie deficit that makes you lose weight though, macros just make it easier to stick to the deficit.2 -
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@lezelle123 With only 15 post's that tells me you are fairly new to MFP. So welcome to the Forum's.
The stock advice I give is to go read the Stickies in the Forum's as there is a lot of good information that will help you. This whole process is a science experiment and you are the subject of study, so take your time and continue to reach out to the MFP forum's for advice and feedback. As others have said you probably need to add a little more protein. Not sure where you live and I don't troll, but if you have a registered dietician available through your local Health services it's well worth the visit. One of the best piece's of advice I received from the Dietician at our local Hospital was " Don't Drink your Calories". It's so easy to consume a lot of calories with low nutritional value, a piece of fruit is better than a glass of juice, Iced Cappuccino's, Milk Shakes etc are calorie bombs.
It will take you a while to learn what works for you so be patient, work on one or two things at a time and they will become routine.
If you go to the Getting Started Message Board you will see a list of posts at the top of page 1 that have Announcement and Closed below them, these are commonly referred to as the Stickies. The one titled Most Helpful Posts - Getting Started (Must Reads) is exactly what it says. This concept applies to all the Forum's.
Here are some of the direct Links.
http://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads#latest
http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest
http://community.myfitnesspal.com/en/discussion/10300312/most-helpful-posts-food-and-nutrition-must-reads#latest
http://blog.myfitnesspal.com/a-beginners-guide-to-your-metabolism/
http://blog.myfitnesspal.com/quick-easy-guide-creating-calorie-deficit/[/quote]
There is also an evolving forum about Old Posts that is a good resource.
Follow this chart as a General Guide:
When it comes to the MFP pre-defined calorie burns most of them appear to be higher than other sources.
So if you start to log exercise calories do the experiment, eat back 3/4 or 1/2 of the estimated Calories Burned for at least a 3-4 week period and then analyze and adjust. It's important to do it over a longer time period as we all have natural body rhythm fluctuations that will affect our weight.4 -
lezelle123 wrote: »Thanks i will avoid the cereal.. thought i was doing well even eating a breakfast.. i usually skip!
You don't have to eat breakfast. If you normally don't eat it, then don't start. I know for me, if I try to eat a breakfast, I will be hungry ALL DAY LONG. Like, ravenous all day long. And I won't be able to stick to my calorie goal.
So just start eating when you normally do. If that's lunch, great! You will probably have an easier time than if you try to start eating breakfast, which you normally skip anyway.4 -
lezelle123 wrote: »Hi thanks for ure reply. Breakfast was 237 calories and my lunch in total was 617 i will have eggs and yoghurt tomorrow
Definitely isn't a lot if that's all you had all day - it is not enough for your body to keep going. I think that must be around half of what MFP gives even on the lowest calories and that's what you should be aiming for, at least.
But others have already given you good tips here. I can say about myself that eating mostly carbs makes me just feel more hungry (or I get hungry faster) but if it is a balanced mix of carbs, protein and fat, hunger isn't an issue.0 -
Mind over matter these hunger pains I am sure... when we change our eating habits we think we have to eat a little as possible but that just isn't true nor can you live your life that way". Like many have said, Protein and healthy fats over empty carbs. they will keep you fuller longer. Also drink a lot of water, water helps you feel full as well. I drink a gallon of water a day as I gave up any calorie liquids other than the adult beverage kind
I make a protein bowl for breakfast that keeps me satisfied well into lunch. Plain low fat Greek yogurt mixed with a 1/2 scoop of my favorite protein powder, 1/4 cup of trail mix topped with some mixed berries. Other days I have 2 over easy hard boiled eggs or some avocado smash on multi grain toast. Lunch usually consists of some cut veggies and hummus with tuna fish, string cheese or grilled chicken over a bed of fresh spinach and veggies. I am big on making crock pot soup for the week as well. Ground turkey and bean soup is my go to, I brown up lean ground turkey in chopped onions, add fire roasted tomatoes, kidney beans, black beans organic vegetable stock and some frozen cauliflower rice, add hot pepper flakes, spices and cook on low all day... YUM 
Nuts/seeds, almond butters, beans, olive/coconut oil, eggs, avocados are all staples in my house. get creative, find new things, google recipes and enjoy eating. Good luck to you!!! 1 -
lezelle123 wrote: »Well ad the title says really! So on day one of this calorie counting and im feeling really hungry .. before this diet i sometimes wouldnt even eat the RDAllownace of 2000 calories and wouldny feel hungry.. whats up with that? Also any tips u can share to make me feel fuller.. ive only had cereal.. some soup and some fruit juice so far today. Cheers
Eat foods with high satiety. You shouldn't be hungry. Simple carbs like Cereal will cause an insulin spike making you hungry.1 -
lezelle123 wrote: »Well ad the title says really! So on day one of this calorie counting and im feeling really hungry .. before this diet i sometimes wouldnt even eat the RDAllownace of 2000 calories and wouldny feel hungry.. whats up with that? Also any tips u can share to make me feel fuller.. ive only had cereal.. some soup and some fruit juice so far today. Cheers
Protein, fiber & fat are filling. It's a different combination for everyone. There is a bit of a learning curve. Don't worry that you are hungry on day 1. Make changes: tweak choices, change up meal timing a bit. You'll get the hang of it.
Ditch the juice in favor of whole fruit. You are not getting any of the fiber. The fiber would slow digestion down.
Does your cereal contain fiber? Are you using milk (protein) that contains fat? My breakfast is 2% Greek yogurt (lots of protein) with berries, or sliced banana and Fiber One sprinkles.2 -
Thanks so much for the tips everyone.. im gonna sound like a moan i am coping but my tummys still rumbling after having my lunch like 15 mins after having lunch1
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Half of my comment didnt come up.. as i was saying im just bot getting the hang of these macros! I just thought i was ditching calories x0
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I found the hunger pains usually fade at around 2 weeks sometimes less!!
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letchworthnat wrote: »I found the hunger pains usually fade at around 2 weeks sometimes less!!
Thanks for your reply0 -
Welcome to MFP!
I'd not overcomplicate it to start. It's a learning process for everyone. One good way to start, however, is to write down how you used to eat and then figure out how to make some changes. Not everyone finds it helpful to eat in the morning. Some find it helps them be LESS hungry throughout the day or just want to, but others find it makes it harder. (They don't get hungry until noon unless they eat breakfast, and they they are ravenous all day). You may want to experiment.
I do personally find high carb breakfasts (like cereal) not filling, but it really depends. For me, 237 calories is pretty low for breakfast, regardless of what you eat also. (Especially if part of that was from fruit juice, which would do nothing for me.) But don't worry about picking specific macros yet, just maybe try adding some protein and fat into the breakfast -- instead of fruit juice, maybe some greek yogurt with berries, for example, or eggs if you like them. Both could be consumed WITH the cereal if you enjoy it, or instead of it.)
I'd suggest making fewer changes at first, though -- look at your old way of eating and pick out some higher cal things that could be cut back on. I cut things like the size of servings of starchy sides like potatoes and rice (or bread), added fat like cheese and olive oil (I didn't cut it out, but added less) and things I was eating between meals. Also, any calories in drinks is a good place to cut for lots of people.3 -
lezelle123 wrote: »Have you ever tried cheese curds? I agree with what other's are saying- cereal and juice in the morning is so sugary! It spikes your sugar levels and then it crashes so you feel hungry. I def recommend eating more 'hearty' stuff for breakfast- eggs, oatmeal, cheese, peanut butter- that kind of thing. If you have the insurance for it, or maybe your work offers it as an incentive (my work does a week of doctor-y stuff in the summer to encourage employees to be healthy), see if you can make an apt with a nutritionist who can help explain all the macros and how to eat a balanced meal.
No i haven't tried cheese curds.. dosent soind appealing to me lol i dont work either im a stay at home mum. I do walk quite alot tajing kids to schools pock ups and after school clubs. Im sure i will get the hang of this. thanks
Just a note. Cheese curds are an unbelievably delicious form of cheese. It's what we use to make proper Poutine up here is Canada. Once it's melted it's super gooey stringy. Like on those pizza commercials when they pull a slice away and the cheese stretches forever.
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MsHarryWinston wrote: »lezelle123 wrote: »Have you ever tried cheese curds? I agree with what other's are saying- cereal and juice in the morning is so sugary! It spikes your sugar levels and then it crashes so you feel hungry. I def recommend eating more 'hearty' stuff for breakfast- eggs, oatmeal, cheese, peanut butter- that kind of thing. If you have the insurance for it, or maybe your work offers it as an incentive (my work does a week of doctor-y stuff in the summer to encourage employees to be healthy), see if you can make an apt with a nutritionist who can help explain all the macros and how to eat a balanced meal.
No i haven't tried cheese curds.. dosent soind appealing to me lol i dont work either im a stay at home mum. I do walk quite alot tajing kids to schools pock ups and after school clubs. Im sure i will get the hang of this. thanks
Just a note. Cheese curds are an unbelievably delicious form of cheese. It's what we use to make proper Poutine up here is Canada. Once it's melted it's super gooey stringy. Like on those pizza commercials when they pull a slice away and the cheese stretches forever.
I will give it a wee try! Im from edinburgh scotland and dont think ive seen cheese curds on the shelves0 -
lemurcat12 wrote: »Welcome to MFP!
I'd not overcomplicate it to start. It's a learning process for everyone. One good way to start, however, is to write down how you used to eat and then figure out how to make some changes. Not everyone finds it helpful to eat in the morning. Some find it helps them be LESS hungry throughout the day or just want to, but others find it makes it harder. (They don't get hungry until noon unless they eat breakfast, and they they are ravenous all day). You may want to experiment.
I do personally find high carb breakfasts (like cereal) not filling, but it really depends. For me, 237 calories is pretty low for breakfast, regardless of what you eat also. (Especially if part of that was from fruit juice, which would do nothing for me.) But don't worry about picking specific macros yet, just maybe try adding some protein and fat into the breakfast -- instead of fruit juice, maybe some greek yogurt with berries, for example, or eggs if you like them. Both could be consumed WITH the cereal if you enjoy it, or instead of it.)
I'd suggest making fewer changes at first, though -- look at your old way of eating and pick out some higher cal things that could be cut back on. I cut things like the size of servings of starchy sides like potatoes and rice (or bread), added fat like cheese and olive oil (I didn't cut it out, but added less) and things I was eating between meals. Also, any calories in drinks is a good place to cut for lots of people.
Thanks for the welcome0 -
So do i just drink water... always? Coffee allowed at least once a day.. pushing at twice0
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Any drink without calories is fine. Water, black coffee, hot or iced tea, diet soda/fizzy drink. All fine. I probably drink 5 cups of black coffee a day. Maybe not recommended, but no weight-loss effects.3
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More protein! I had to go to a nutritionist in order to start losing weight. She have me a recipe list to follow. She had me eat 3 meals @300 calories and 2-3 snacks around 150 calories. She gave me the one recipe that helps with all of my sweet cravings. 3/4 cup vanilla/plain greek yogurt, 1 tablespoon Natural PB and a few dark chocolate chips. LOVE this and I do not feel hungry again for hours!0
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You need to find what works for you. Personally, I have found that a breakfast of eggs and bran cereal or overnight oats (with protein powder) is the most filling. Regular oatmeal or plain cereal or yogurt isn't filling.
I also find soup to be unfilling, unless I have a lot and it has protein. Chili, on the other hand keeps me very full.
Experiment with different foods, include carbs, fats, and proteins. You will find what foods are filling.0 -
More fiber and protein! Pure sugar/starch foods (juice, most cereal) will likely leave you feeling hungry for the same number of calories. Soup can be very filling if you make sure to add a lot of fiber-containing ingredients such as beans.0
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im surprised that no one has mentioned to increase your water intake. hunger pangs are usually associated with dehydration not hunger. the average person needs to drink at least 3 quarts of water a day for normal function. when losing weight you should divide your body weight in half and then that is how many ounces you should drink in a day MINIMUM. more if exercising.0
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This isn't necessary. She just has to eat enough, and drink enough.discodaddy61 wrote: »im surprised that no one has mentioned to increase your water intake. hunger pangs are usually associated with dehydration not hunger. the average person needs to drink at least 3 quarts of water a day for normal function. when losing weight you should divide your body weight in half and then that is how many ounces you should drink in a day MINIMUM. more if exercising.
Nothing is "allowed" or "forbidden"! The whole point with MFP (as I see it) is to do exactly as you want. You want to lose weight? Eat less. That's all you have to do. What you eat/drink, is up to you. Some foods and drinks will make it easier for you to eat less, other foods/drinks will make it harder. Exectly what will work for you, is impossible for others to know, but there are some common themes: Variety, balance, fat, protein, fiber. Some people have to have their daily chocolate. Others need to stay away from chocolate completely. You do NOT have to eat three meals and two snacks, you do NOT have to drink 2.87 litres of water, you do NOT have to have a Hershey's kiss after dinner, you do NOT have to cut out soda.lezelle123 wrote: »So do i just drink water... always? Coffee allowed at least once a day.. pushing at twice6 -
kommodevaran wrote: »
This isn't necessary. She just has to eat enough, and drink enough.discodaddy61 wrote: »im surprised that no one has mentioned to increase your water intake. hunger pangs are usually associated with dehydration not hunger. the average person needs to drink at least 3 quarts of water a day for normal function. when losing weight you should divide your body weight in half and then that is how many ounces you should drink in a day MINIMUM. more if exercising.
Nothing is "allowed" or "forbidden"! The whole point with MFP (as I see it) is to do exactly as you want. You want to lose weight? Eat less. That's all you have to do. What you eat/drink, is up to you. Some foods and drinks will make it easier for you to eat less, other foods/drinks will make it harder. Exectly what will work for you, is impossible for others to know, but there are some common themes: Variety, balance, fat, protein, fiber. Some people have to have their daily chocolate. Others need to stay away from chocolate completely. You do NOT have to eat three meals and two snacks, you do NOT have to drink 2.87 litres of water, you do NOT have to have a Hershey's kiss after dinner, you do NOT have to cut out soda.lezelle123 wrote: »So do i just drink water... always? Coffee allowed at least once a day.. pushing at twice
Thanks so much! Yeah im just doing it the way i want to. As long as im cutting out the calories MFP arw telling me to then i should loose weight. Thanks for your advice. Can i ask if you go by macros? I dont think i have to? Long as i cut calories right? X0 -
Cereal is not filling. Soup is mostly water. You have to have some calories in you to keep your furnace going. You'll figure it out.1
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I did track macros while losing weight this time. For me it was a way to let go of all the preconceptions I had, and stop worrying about "eating right"; I just had some simple numbers to hit. It was freeing - and I ended up eating better than ever, and lose weight, and keep it off. So it was effective. But it isn't necessary. If you eat a well balanced diet - you know, some fruit, some vegs, a potato now and then, some meat and fish and so on, stick to your calories (make sure you don't go under, not just not over) and don't fill up on junk (and most breakfast cereal is basically glorified junk) - you'll be doing fine.lezelle123 wrote: »kommodevaran wrote: »
This isn't necessary. She just has to eat enough, and drink enough.discodaddy61 wrote: »im surprised that no one has mentioned to increase your water intake. hunger pangs are usually associated with dehydration not hunger. the average person needs to drink at least 3 quarts of water a day for normal function. when losing weight you should divide your body weight in half and then that is how many ounces you should drink in a day MINIMUM. more if exercising.
Nothing is "allowed" or "forbidden"! The whole point with MFP (as I see it) is to do exactly as you want. You want to lose weight? Eat less. That's all you have to do. What you eat/drink, is up to you. Some foods and drinks will make it easier for you to eat less, other foods/drinks will make it harder. Exectly what will work for you, is impossible for others to know, but there are some common themes: Variety, balance, fat, protein, fiber. Some people have to have their daily chocolate. Others need to stay away from chocolate completely. You do NOT have to eat three meals and two snacks, you do NOT have to drink 2.87 litres of water, you do NOT have to have a Hershey's kiss after dinner, you do NOT have to cut out soda.lezelle123 wrote: »So do i just drink water... always? Coffee allowed at least once a day.. pushing at twice
Thanks so much! Yeah im just doing it the way i want to. As long as im cutting out the calories MFP arw telling me to then i should loose weight. Thanks for your advice. Can i ask if you go by macros? I dont think i have to? Long as i cut calories right? X0
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