Hunger- suck it up or no?
jennydelgado09
Posts: 119 Member
When cutting calories is it expected to feel some hunger until you get use to the lower calorie intake? I know eating more protein and filling foods will help but completely?
I'm just a bit worried that feeling hungry means I'm doing more harm than good.
I'm just a bit worried that feeling hungry means I'm doing more harm than good.
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Replies
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I don't usually feel more than "it's dinner time" kind of hunger while cutting.
In your last thread you mentioned that you are a new mom and trying to keep to 1200 calories. If that's the case, you are likely just plain old eating too little.10 -
Yes. You'll be hungry. No one can go from eating "all" the calories to a limited amount. Especially when starting out. It usually takes me 14-21 consecutive days of cutting to get use to it. Until I get used to it, I tell myself "no". Especially if I just ate. I'll chew gum, or drink tea until the hunger passes.
But that being said, you might want to ask yourself if you are at a reasonable deficit.7 -
It's expected to feel some hunger just by being alive. Cutting calories healthily shouldn't make you any appreciably more hungry. If you undereat, you won't, and shouldn't try to, get used to that.jennydelgado09 wrote: »When cutting calories is it expected to feel some hunger until you get use to the lower calorie intake?
What's satiating is individual, as well as how hunger and satiety feels, which are also situational and subjective. Aim to eat enough, and balanced.I know eating more protein and filling foods will help but completely?
That totally depends. Are you eating enough, quantity and quality? You're doing fine. You may still miss some foods or rituals, which can have an impact on your willingness to comply, but physically, you're not harming yourself.I'm just a bit worried that feeling hungry means I'm doing more harm than good.0 -
Hunger isnt the end of the world. Sooner you realize and become okay with hunger better off youll be. Comfortably hungry is perfectly fine. If you feel dizzy or weak thats a whole other thing. Although even that isnt necessarily bad- My weight loss started when i decided to try to push past the dizzy shaking i got within a few hours of my last meal lol.
If you feel hungry, Think of a big plate of vegetables- If youll happily eat that do so your hungry. If you only want to eat something specific or sweet or savory its likely just a craving and your not actually hungry, So push through it. Aslong as your hitting a reasonable calorie intake.6 -
If the jemhh is correct in that you try and keep to 1200 and are a new mom, you need to eat more. That being said, it really depends on the level of hunger. If you are so hungry that you are getting tired, weak, shaky, nauseous, or are getting a headache then you need to eat something. If it's not something you had figured into your day, then pick something small that will help sustain you until your next meal.3
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I don't usually feel more than "it's dinner time" kind of hunger while cutting.
In your last thread you mentioned that you are a new mom and trying to keep to 1200 calories. If that's the case, you are likely just plain old eating too little.
After thinking about it more I'm going to use 1200 as base and add as needed. I'll add in snacks or give myself a larger plate at dinner, etc. I worked out this morning so I'm going to add 200 more calories. I think if i don't do that it'll be too easy for me to go over. Whereas if I have something set then I can just add to that. Either with snacks or more at a meal. I'm not planning on just sticking to 1200, just a place to start.
I'm no longer breastfeeding so that's out of the way.
So I should be more like between 1400-1500 calories a day.2 -
jennydelgado09 wrote: »I don't usually feel more than "it's dinner time" kind of hunger while cutting.
In your last thread you mentioned that you are a new mom and trying to keep to 1200 calories. If that's the case, you are likely just plain old eating too little.
After thinking about it more I'm going to use 1200 as base and add as needed. I'll add in snacks or give myself a larger plate at dinner, etc. I worked out this morning so I'm going to add 200 more calories. I think if i don't do that it'll be too easy for me to go over. Whereas if I have something set then I can just add to that. Either with snacks or more at a meal. I'm not planning on just sticking to 1200, just a place to start.
I'm no longer breastfeeding so that's out of the way.
So I should be more like between 1400-1500 calories a day.
MFP is designed for you to eat back your exercise calories, your calorie deficit is already built in the 1200. Eat back your exercise calories.
Adjust your rate of loss to be slower if you need to, the 1200 is a min amount that in no way fits everyone.. usually short, older and sedentary with little to no exercise fits the 1200 calorie range.0 -
I think the "I'm really looking forward to dinner!" kind of hunger is perfectly normal. The "I feel dizzy and weak and am chewing on wood to trick myself into thinking I'm eating" kind of hunger - not so much.5
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jennydelgado09 wrote: »I don't usually feel more than "it's dinner time" kind of hunger while cutting.
In your last thread you mentioned that you are a new mom and trying to keep to 1200 calories. If that's the case, you are likely just plain old eating too little.
After thinking about it more I'm going to use 1200 as base and add as needed. I'll add in snacks or give myself a larger plate at dinner, etc. I worked out this morning so I'm going to add 200 more calories. I think if i don't do that it'll be too easy for me to go over. Whereas if I have something set then I can just add to that. Either with snacks or more at a meal. I'm not planning on just sticking to 1200, just a place to start.
I'm no longer breastfeeding so that's out of the way.
So I should be more like between 1400-1500 calories a day.
I like how you are thinking about this process. You are listening to your body and considering different options both about the meaning of what you are experiencing, and how to respond. Your plan sounds reasonable; continue to gather data and making changes as you assess what the data mean. If your overall goal is to be a healthy person at a healthy weight, and your assessments and strategies keep this goal in mind, then you should be fine.
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Eat your weight in grams of protein, make sure to get at least 30g of fiber a day, eat a full 5 servings of vegetables a day minimum and you will notice a big difference in how hungry/full you feel.4
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shaunshaikh wrote: »Eat your weight in grams of protein, make sure to get at least 30g of fiber a day, eat a full 5 servings of vegetables a day minimum and you will notice a big difference in how hungry/full you feel.
That's likely too much protein for anyone who's not a bodybuilder. The multiplier I know is .6 - .8 grams per pound of LBM.1 -
Is it stomach hunger, senses hunger, or mind hunger?
Meaning, did you smell something tasty/look at a picture/thought about cake and got "hungry?" (Most cravings).
Are you emotionally upset, or bored, and therefore "hungry?"
Or, is it actually true hunger?
Yes, you will experience some hunger as your body gets used to eating less and eating differently. If it gets to the point where you feel shaky, lightheaded, or that dull-nauseous-acidic stomach feeling, eat something small like an apple or a yogurt.1 -
A little hunger is fine, I tend to suck that up, to define that, for me it is hunger about 30 min to an hour before the next meal. Constant hunger or so hungry I grab the first high sugar/fat treat and don't stop until I'm stuffed means I'm not eating enough.0
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some foods tend to trigger me to be hungry later - like yummy carby junk...so for me, if I'm suddenly super hungry I try to drink water or coffee or tea - this seems to make the 'rebound hunger' go away...if I'm still super hungry half an hour later, then I'll figure my body really does need food and get something to eat...I try to go for something high protein if I'm going to snack...0
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The feeling of hunger is an amazing thing our body evolved into doing as our ancestors roamed the plains for days searching for food sources. Sadly due to many societal factors a lot of humans today mistake the feeling of "hunger" with the body just being dehydrated. In short, feeling hunger (real stomach gnawing hunger) is extremely good for you. Your body is communicating to you it requires substance. All humans should re-calibrate their understanding of hunger from time to time so that other types of "fake" hunger can be dealt with accordingly. Brianneangel above points to some of these alternative types.1
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shaunshaikh wrote: »Eat your weight in grams of protein, make sure to get at least 30g of fiber a day, eat a full 5 servings of vegetables a day minimum and you will notice a big difference in how hungry/full you feel.
That's likely too much protein for anyone who's not a bodybuilder. The multiplier I know is .6 - .8 grams per pound of LBM.
1g of protein per pound of lean body mass is what I see everywhere or 0.6-0.8 g of total body weight, but I also don't see that used as a maximum at any rate. If you eat more than the recommendation I have not seen evidence of adverse effects.0 -
If you're struggling with hunger try changing your macro ratios and the types of food you're eating until you find a place where you're not hungry. Maybe your body is better satisfied with more carbs, maybe with more fat. Maybe you find your'e better satisfied if you have carbs in the morning and fat at night, or visa versa.
You shouldn't have to struggle with hunger to diet effectively. It can just be challenging to figure out how your body wants to eat to stay satisfied.
Trying to just "eat less" is, from what I've seen, a pretty lousy way to diet, and will always leave you hungry. Instead you need to figure out how to satisfy your hunger, while maintaining a deficit. There are lots of ways to do this.0 -
JaydedMiss wrote: »
If you feel hungry, Think of a big plate of vegetables- If youll happily eat that do so your hungry. If you only want to eat something specific or sweet or savory its likely just a craving and your not actually hungry, So push through it. Aslong as your hitting a reasonable calorie intake.
This sounds like a very nice advice.0 -
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JaydedMiss wrote: »
If you feel hungry, Think of a big plate of vegetables- If youll happily eat that do so your hungry. If you only want to eat something specific or sweet or savory its likely just a craving and your not actually hungry, So push through it. Aslong as your hitting a reasonable calorie intake.
I can be light headed from being hungry and nope, I'd rather be hungry than eat a big plate of veggies.
But yeah, I'm usually hungry if I try to keep a deficit now, unless I completely avoid any 'empty' calories (stuff that doesn't fill me up). It wasn't an issue when I had more than 15 lbs to lose though!0 -
Hunger was something my body never experienced. It was very new to me and something I didn't enjoy.
After being on this journey a while I came to the realisation, our bodies are not designed to be fed all the time and can go a while without food.
It has become quite liberating.
When meal time comes around, I enjoy it.
I do however ensure I eat my full caloric intake daily and eat a wide range of nourishing food to ensure satiety and good health.1 -
I know everyone is mentioning protein, but are you eating enough fiber? Fiber is a filler and can keep you feeling full longer. Also, plenty of water. Sometimes hunger is mistaken for thirst. If you drink a glass of water and still feel hungry, grab a small healthy bite (no butter popcorn small apple, handful of strawberries, etc.)0
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If it makes you binge, then it's probably the wrong kind of hunger. Try decreasing slowly; eating one week at 100 calorie deficit per day, then 200 the next week, then whatever increments feel right until you hit the deficit you want.1
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