hunger increasing as reight is reducing

snow2021
snow2021 Posts: 4 Member
edited November 2024 in Health and Weight Loss
Hello

Looking for some general advice as i seem to of hit a wall slightly.

I have went from 115kg and got myself down too 100kg which is the first i have seen the scale so low in as long as i can remember. But since i hit south of about 102kg my hunger levels have drastically increased. The only real change i have made is that i used to have two protein shakes a day (1 morning 1 lunchtime with whatever food i was having) but i felt i was relying too much on the shakes so just stick with the morning shake

that was around the 105kg mark so about 3/4 weeks have passed since that change. But the hunger has lead me too have an extra bowl of ceral at night (usually weetabix) just to satisfy the hunger so i can sleep

i usually aim for 120-130grams of protein a day should i try increasing to reduce the hunger or is this just part and parcel with weight loss and will pass as my body adjusts ?

At the moment i really just want to get under 100kg because it will be the first time i am at double digits, I have a slight shoulder injury that is hampering some training time which im using as an excuse as to why my weight has stagnated at this stage took a week off from training and slowly putting weight on that area but a shoulder injury wouldn't increase my hunger level

Any advice greatly appreciated to what to expect as i lower my weight

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    What is your calorie goal, and are you hitting that even without the weetabix? How fast have you been losing for the last few weeks?
  • cheryldumais
    cheryldumais Posts: 1,907 Member
    Not sure if this will be any help at all but when I found my hunger increasing it was because I had started eating alot less protein and more carb. My calories were about the same but I wasn't as satisfied. Maybe take a look at your macros. Everyone is different as to what macro split works for them but I find if I eat more protein calories I'm not as hungry. My split is around 50% carb and 30% protein with 20% fat. I've never used protein shakes but I was eating more rice/bread/pasta and less meat. Like sandwiches vs. a balanced meal with veggies and meat. I also find if I'm missing out on my vegetables I get hungrier. I think the fibre is more filling. Hope that makes sense.
  • snow2021
    snow2021 Posts: 4 Member
    Calorie goal is 1960/day but normally im anywhere between + exercise i usually end up between 1000-1500 total deficit. The issue i have with my counting is that a good portion of the time i have to eat in restaraunts because i travel for long periods with work, So i presume the worst when selecting the calories for that meal option,

    However

    in fear of going over i hold back. I managed to get a good baseline going of where i was eating and what i was eating so i stuck to a routine repeating every week and seeing results.

    Since Jan 7th i have consistently lost weight week in week out. My recorded weight is every sunday morning near enough as soon as i wake up. This is week 13 i believe. And because of this baseline i have been hesitant to try different food options or shake things up

    Just i figured as my weight comes down so would my appetite matching the BMR rate.
  • Chunkahlunkah
    Chunkahlunkah Posts: 373 Member
    snow2021 wrote: »
    The only real change i have made is that i used to have two protein shakes a day (1 morning 1 lunchtime with whatever food i was having) but i felt i was relying too much on the shakes so just stick with the morning shake

    First off, congrats on your loss!

    Regarding the above, did you compensate for the loss of the protein shake at lunch by adding its protein grams on top of your lunch meal? If not, it's most likely the loss of that additional protein at lunch time. It could be the weight loss itself triggering more hunger hormones, but I'd figure that it's most likely this change.
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    This does not sound like hunger...more like appetite.

    Hunger does not come on suddenly, but after hours and does not cause a desire in a specific food, just food.

    Drink water ~30 mins prior to meal times or have some low calorie high satiety foods standing by when you get appetite triggers.
  • nowine4me
    nowine4me Posts: 3,985 Member
    Try bulking up every meal (and your morning shake) with more fruits & vegetables. Add a cup of spinach to shake, broccoli or salad or a big bowl of fruit to lunch, peppers, onions, mushrooms or whatever to dinner. First, the fiber will help fill you up, and you’ll get additional micronutrients that your body may be asking for.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited April 2018
    snow2021 wrote: »
    Calorie goal is 1960/day but normally im anywhere between + exercise i usually end up between 1000-1500 total deficit. The issue i have with my counting is that a good portion of the time i have to eat in restaraunts because i travel for long periods with work, So i presume the worst when selecting the calories for that meal option,

    However

    in fear of going over i hold back. I managed to get a good baseline going of where i was eating and what i was eating so i stuck to a routine repeating every week and seeing results.

    Since Jan 7th i have consistently lost weight week in week out. My recorded weight is every sunday morning near enough as soon as i wake up. This is week 13 i believe. And because of this baseline i have been hesitant to try different food options or shake things up

    Just i figured as my weight comes down so would my appetite matching the BMR rate.

    A deficit large enough to produce a loss of 1 - 1.5 kilos per week - at your current weight - is a very likely reason for why you're feeling so hungry. It's usually not recommended to lose more than 1% of your bodyweight per week, and even that (relative) rate will decrease as you lose weight. Your body just can't burn off fat as fast as before, because there isn't enough left. Go back to setup, reenter your stats, pick 0.75 kg weightloss per week, and eat back your exercise calories too.
  • heybales
    heybales Posts: 18,842 Member
    http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

    Beyond great advice above - probably time to start doing this for long term success.
  • mitch16
    mitch16 Posts: 2,113 Member
    When you dropped the shake, did you compensate for the calories from shake by eating something else instead--or is that the cereal you're eating every night?
  • weequay
    weequay Posts: 18 Member
    Also look up the satiety index. Eat foods that fill you, and prevent you from getting hungry.
This discussion has been closed.

Categories