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Can't control appetite
xxzenabxx
Posts: 948 Member
My stats are age 24, 5' 4", weight: 153lbs and goal weight is 125lbs. So I've been sticking to my weekly average of 1700x7=11900 calories along with exercise 5-6 times a week and walking. I eat high fibre, lots of veggies, fruits, carbs, fat and protein but I'm still hungry?! Does it take time to get my appetite under control? Prior to this I was in maintenance and I experimented two weeks ago where I tracked my calories and ate until I was satisfied for one day. The calories came out around 2400. I don't do excessive cardio, just YouTube workouts 3 times a week, strength training, yoga Pilates and trying to walk for one hour every morning. This week I've only walked 4 times. I also have PCOS and I read that the body will fight back due to low levels of leptin. My diet is going great, my exercise is great and I feel fitter than before! I was trying to eat 1500 calories in Feb before I went on holiday and into maintenance mode. Is my appetite not under control due to my hormonal imbalance? I just hate this constant feeling of wanting to eat more, I've been trying to ignore as I desperately want to lose weight and not just stay at maintenance all the time. I'm seriously thinking of taking some lemon water or vinegar to suppress this feeling cause my willpower is going down.
1
Replies
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Are you eating bit more on the exercise days?
I lost my last 20 pounds at 1700 PLUS exercise calories. I wouldn't have made it very long at 1700 unless I ate more to fuel that exercise. Most days that worked out to 2200-2400: so right about where you are when you eat to satiety.
You are hungry because you need more food. Pretty easy to fix.3 -
cmriverside wrote: »Are you eating bit more on the exercise days?
I lost my last 20 pounds at 1700 PLUS exercise calories. I wouldn't have made it very long at 1700 unless I ate more to fuel that exercise. Most days that worked out to 2200-2400: so right about where you are when you eat to satiety.
You are hungry because you need more food. Pretty easy to fix.
What were your activity levels and how long did it take you to lose those 20lbs? I felt that I'm sedentary so I should stick to 17001 -
Don't read so much garbage scaremongering. We have appetites for reasons - survival and health. Your appetite will keep insisting that you feed yourself well, a balanced and varied and tasty diet. You're not supposed to control your appetite, and please don't try to mess more with it.
You can control your food intake, though. I don't think you're hungry, and you're talking about appetite, so I don't think you think so either.5 -
kommodevaran wrote: »Don't read so much garbage scaremongering. We have appetites for reasons - survival and health. Your appetite will keep insisting that you feed yourself well, a balanced and varied and tasty diet. You're not supposed to control your appetite, and please don't try to mess more with it.
You can control your food intake, though. I don't think you're hungry, and you're talking about appetite, so I don't think you think so either.
So I should ignore this feeling and it will go away? Is that what you're trying to say? Or should I increase my calories?3 -
I'm trying to say that you could investigate if you're eating balanced and varied enough, and truly enjoy the food you're eating.kommodevaran wrote: »Don't read so much garbage scaremongering. We have appetites for reasons - survival and health. Your appetite will keep insisting that you feed yourself well, a balanced and varied and tasty diet. You're not supposed to control your appetite, and please don't try to mess more with it.
You can control your food intake, though. I don't think you're hungry, and you're talking about appetite, so I don't think you think so either.
So I should ignore this feeling and it will go away? Is that what you're trying to say? Or should I increase my calories?4 -
OP, how long have you been averaging 1700? What was your weight change over that time period?2
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kommodevaran wrote: »
I'm trying to say that you could investigate if you're eating balanced and varied enough, and truly enjoy the food you're eating.kommodevaran wrote: »Don't read so much garbage scaremongering. We have appetites for reasons - survival and health. Your appetite will keep insisting that you feed yourself well, a balanced and varied and tasty diet. You're not supposed to control your appetite, and please don't try to mess more with it.
You can control your food intake, though. I don't think you're hungry, and you're talking about appetite, so I don't think you think so either.
So I should ignore this feeling and it will go away? Is that what you're trying to say? Or should I increase my calories?
I am enjoying what I’m eating. I’m not restricting food groups except for milk cause that gives me a stomach ache and so does white bread. Aside from that I’m eating chocolate everyday, eggs, cheese, I’m eating smoked salmon which I love, oats, peanut butter, even a slice of cake and many more foods. I just want to know if this feeling will go away as I’m only in the beginning of my journey after being on a hiatus.1 -
Ah, good. I think you will always have some cravings, but they will become tolerable. That's what has happened to me anyway.kommodevaran wrote: »
I'm trying to say that you could investigate if you're eating balanced and varied enough, and truly enjoy the food you're eating.kommodevaran wrote: »Don't read so much garbage scaremongering. We have appetites for reasons - survival and health. Your appetite will keep insisting that you feed yourself well, a balanced and varied and tasty diet. You're not supposed to control your appetite, and please don't try to mess more with it.
You can control your food intake, though. I don't think you're hungry, and you're talking about appetite, so I don't think you think so either.
So I should ignore this feeling and it will go away? Is that what you're trying to say? Or should I increase my calories?
I am enjoying what I’m eating. I’m not restricting food groups except for milk cause that gives me a stomach ache and so does white bread. Aside from that I’m eating chocolate everyday, eggs, cheese, I’m eating smoked salmon which I love, oats, peanut butter, even a slice of cake and many more foods. I just want to know if this feeling will go away as I’m only in the beginning of my journey after being on a hiatus.0 -
You may want to tinker with your macros a bit, as different people find different types of foods satisfy and keep them full longer.8
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jennifer_417 wrote: »You may want to tinker with your macros a bit, as different people find different types of foods satisfy and keep them full longer.
This was my comment, too.0 -
OP, how long have you been averaging 1700? What was your weight change over that time period?
It’s only been a week this time but it’s not my first time. I always struggle with my hunger during a deficit which makes me eat more and then I find it hard to lose weight. I’ve lost a total of 10 lbs since January so it’s pretty slow but I have also been in maintenance some of the time.0 -
jennifer_417 wrote: »You may want to tinker with your macros a bit, as different people find different types of foods satisfy and keep them full longer.
I guess I’ll up my fats then0 -
Do you think you are you actually physically hungry or are you craving certain foods? Sometimes it's hard to know the difference.2
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flatcoatedR wrote: »Do you think you are you actually physically hungry or are you craving certain foods? Sometimes it's hard to know the difference.
Sometimes I’m hungry and then it’s combined with cravings. I’m not satisfied until I eat 2000+ calories0 -
My stats are age 24, 5' 4", weight: 153lbs and goal weight is 125lbs. So I've been sticking to my weekly average of 1700x7=11900 calories along with exercise 5-6 times a week and walking. I eat high fibre, lots of veggies, fruits, carbs, fat and protein but I'm still hungry?! Does it take time to get my appetite under control? Prior to this I was in maintenance and I experimented two weeks ago where I tracked my calories and ate until I was satisfied for one day. The calories came out around 2400. I don't do excessive cardio, just YouTube workouts 3 times a week, strength training, yoga Pilates and trying to walk for one hour every morning. This week I've only walked 4 times. I also have PCOS and I read that the body will fight back due to low levels of leptin. My diet is going great, my exercise is great and I feel fitter than before! I was trying to eat 1500 calories in Feb before I went on holiday and into maintenance mode. Is my appetite not under control due to my hormonal imbalance? I just hate this constant feeling of wanting to eat more, I've been trying to ignore as I desperately want to lose weight and not just stay at maintenance all the time. I'm seriously thinking of taking some lemon water or vinegar to suppress this feeling cause my willpower is going down.
I am sorry to hear you are having those problems. I am an N=1 just like you, but I also deal with appetite and hunger signaling issues. Some of my issues are due to low body fat I am sure as ahoy_m8 told me in another post. I hate to say this, as I am an N=1, but maybe your body might be a little happier at 150lbs? I am guessing you have lost weight already? If I am wrong, sorry in advance! Something I failed to realize when I was losing weight, its not all about our idea weight, but what we can easily maintain. I wish I had discovered these forums before I lost what I am considering too much weight. I still remember what my BF and weight were when I starting having REAL hunger pangs and food fixation. I am hoping that, hopefully, if I let my weight and BF slowly increase back to the level when it all started, it might help. Some people would call this a defeat. I don't. In the end, its really up to you.2 -
psychod787 wrote: »My stats are age 24, 5' 4", weight: 153lbs and goal weight is 125lbs. So I've been sticking to my weekly average of 1700x7=11900 calories along with exercise 5-6 times a week and walking. I eat high fibre, lots of veggies, fruits, carbs, fat and protein but I'm still hungry?! Does it take time to get my appetite under control? Prior to this I was in maintenance and I experimented two weeks ago where I tracked my calories and ate until I was satisfied for one day. The calories came out around 2400. I don't do excessive cardio, just YouTube workouts 3 times a week, strength training, yoga Pilates and trying to walk for one hour every morning. This week I've only walked 4 times. I also have PCOS and I read that the body will fight back due to low levels of leptin. My diet is going great, my exercise is great and I feel fitter than before! I was trying to eat 1500 calories in Feb before I went on holiday and into maintenance mode. Is my appetite not under control due to my hormonal imbalance? I just hate this constant feeling of wanting to eat more, I've been trying to ignore as I desperately want to lose weight and not just stay at maintenance all the time. I'm seriously thinking of taking some lemon water or vinegar to suppress this feeling cause my willpower is going down.
I am sorry to hear you are having those problems. I am an N=1 just like you, but I also deal with appetite and hunger signaling issues. Some of my issues are due to low body fat I am sure as ahoy_m8 told me in another post. I hate to say this, as I am an N=1, but maybe your body might be a little happier at 150lbs? I am guessing you have lost weight already? If I am wrong, sorry in advance! Something I failed to realize when I was losing weight, its not all about our idea weight, but what we can easily maintain. I wish I had discovered these forums before I lost what I am considering too much weight. I still remember what my BF and weight were when I starting having REAL hunger pangs and food fixation. I am hoping that, hopefully, if I let my weight and BF slowly increase back to the level when it all started, it might help. Some people would call this a defeat. I don't. In the end, its really up to you.
I’m not at my ideal weight. I’m 5’ 4” and I’m overweight suffering from PCOS. I HAVE to lose weight for my health. It’s not a vanity thing. I do not have low body fat I can pinch the fat on my arms stomach and legs!1 -
Do you have a way to measure your daily steps in the course of everyday living (not purposeful exercise)? Sometimes people think they're sedentary, but they're really lightly active. I ask because walking an hour a day, if you're not also logging that exercise for additional calories, would probably take out out of sedentary.
When you exercise, do you add in those calories to what you're eating that day/week?1 -
psychod787 wrote: »My stats are age 24, 5' 4", weight: 153lbs and goal weight is 125lbs. So I've been sticking to my weekly average of 1700x7=11900 calories along with exercise 5-6 times a week and walking. I eat high fibre, lots of veggies, fruits, carbs, fat and protein but I'm still hungry?! Does it take time to get my appetite under control? Prior to this I was in maintenance and I experimented two weeks ago where I tracked my calories and ate until I was satisfied for one day. The calories came out around 2400. I don't do excessive cardio, just YouTube workouts 3 times a week, strength training, yoga Pilates and trying to walk for one hour every morning. This week I've only walked 4 times. I also have PCOS and I read that the body will fight back due to low levels of leptin. My diet is going great, my exercise is great and I feel fitter than before! I was trying to eat 1500 calories in Feb before I went on holiday and into maintenance mode. Is my appetite not under control due to my hormonal imbalance? I just hate this constant feeling of wanting to eat more, I've been trying to ignore as I desperately want to lose weight and not just stay at maintenance all the time. I'm seriously thinking of taking some lemon water or vinegar to suppress this feeling cause my willpower is going down.
I am sorry to hear you are having those problems. I am an N=1 just like you, but I also deal with appetite and hunger signaling issues. Some of my issues are due to low body fat I am sure as ahoy_m8 told me in another post. I hate to say this, as I am an N=1, but maybe your body might be a little happier at 150lbs? I am guessing you have lost weight already? If I am wrong, sorry in advance! Something I failed to realize when I was losing weight, its not all about our idea weight, but what we can easily maintain. I wish I had discovered these forums before I lost what I am considering too much weight. I still remember what my BF and weight were when I starting having REAL hunger pangs and food fixation. I am hoping that, hopefully, if I let my weight and BF slowly increase back to the level when it all started, it might help. Some people would call this a defeat. I don't. In the end, its really up to you.
I’m not at my ideal weight. I’m 5’ 4” and I’m overweight suffering from PCOS. I HAVE to lose weight for my health. It’s not a vanity thing. I do not have low body fat I can pinch the fat on my arms stomach and legs!
Best of luck. I hope you find something that helps you.
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You might be feeling hungry because, well, that's just you. I've tried various forms of eating at a deficit, different types of foods, etc. It makes no difference. I only get about 1500 calories but overeat most of the time to around 1600-1700 and I still always am wanting for more. I just have a large appetite and cravings. I don't think it will ever go away. As another poster upthread said, 2,000 calories is pretty good for me as for as being satisfied. I cannot lose on that, though.
I will say that my feelings of hunger have diminished *some* from the earlier days of eating at a deficit. But they never go away. I've just accepted it.0 -
You might have to experiment with different foods to see which ones fill you up the most. I eat loads of oats, leafy veg and broccoli combined with high protein foods as that fills me up, and I can eat a lot of food! Some people find fat helps, protein is usually filling and make sure you pick foods with lots of fibre. Fibre is really filling.0
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Yes I have an app on my phone that tracks steps and I use MapMyWalk. Today I did 7600 steps during my walk. I looked at loads of online calculators that said 1700 and something so I settled for that. That is for someone who is moderately active exercising 3-5 times a week.0
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Are you on any meds for your PCOS? How are your blood sugars many with PCOS are insulin resistant.0
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Are you on any meds for your PCOS? How are your blood sugars many with PCOS are insulin resistant.
My blood sugars are fine last time I checked. I’m not on any meds for PCOS atm as the doctor said you can lose weight first then we’ll see what happens. That’s my main focus right now.0 -
https://www.freedieting.com/calorie-calculator
This app said I should eat 1679 calories to lose weight. I’m eating slightly more than that.0 -
Just to check: So you're following a TDEE method of calculating what your calorie intake should be (accounting for all activity, and not eating more when you exercise)? And you're not connecting your steps into MFP to adjust your available calories, and you're not logging in any exercise into MFP? Is that right?
Another follow-up question: What is your weight doing so far? Are you losing, and if so, how much have you lost over what period of time?
I'm asking for specifics because, if your exercise isn't very steady and predictable, TDEE may not be the best method for you. Have you checked to see what MFP would say you should be eating? You may find you get a different suggestion for calories.
For example, I truly am sedentary -- I get just around 2k steps per day as part of my regular daily life -- and MFP gives me 1450 calories per day to lose 1 lb/wk. I have my steps automatically synced into MFP, and occasionally get more calories on an active day. I also log my exercise calories, so I get more calories to play with. But an important clue is what your actual weight loss pattern has been. Our own data is always the best way to see what we need to try next.
Related to macros, I find that I am much more satisfied when I make sure to include fat at every meal. Carbs alone spike my hunger dramatically. Protein alone, without sufficient fat, is better, but still doesn't cut it. For example, 250 calories of fat-free or low-fat yogurt with fruit for breakfast won't keep me satisfied past 10am or so, but 250 calories of full-fat yogurt and the same amount of fruit lasts all the way to a late lunch. So think about your eating patterns, and try some new things.
Source: I have PCOS too. I'm down 65 lbs, with 20 to go.
0 -
My stats are age 24, 5' 4", weight: 153lbs and goal weight is 125lbs. So I've been sticking to my weekly average of 1700x7=11900 calories along with exercise 5-6 times a week and walking. I eat high fibre, lots of veggies, fruits, carbs, fat and protein but I'm still hungry?! Does it take time to get my appetite under control? Prior to this I was in maintenance and I experimented two weeks ago where I tracked my calories and ate until I was satisfied for one day. The calories came out around 2400. I don't do excessive cardio, just YouTube workouts 3 times a week, strength training, yoga Pilates and trying to walk for one hour every morning. This week I've only walked 4 times. I also have PCOS and I read that the body will fight back due to low levels of leptin. My diet is going great, my exercise is great and I feel fitter than before! I was trying to eat 1500 calories in Feb before I went on holiday and into maintenance mode. Is my appetite not under control due to my hormonal imbalance? I just hate this constant feeling of wanting to eat more, I've been trying to ignore as I desperately want to lose weight and not just stay at maintenance all the time. I'm seriously thinking of taking some lemon water or vinegar to suppress this feeling cause my willpower is going down.
First, I would try bumping up the cardio excercise to boost your metabolisim. If you walk slowly pick up the tempo or try mixing jogging and walking if you are able to jog. You need to safely get your heartrate up. Have you thought about joining a local ymca or gym?
Great cardio workouts can be had from swimming/water fitness class. Or start out with recumbant stationary bike or or recumbant stationary elliptical.
Of course, there are likely some logging tracking errors in your food diary. So yes, look there also for that.2 -
Have you tried increasing your calories just a bit? Maybe there is a happy point between 1700 and 2400. Calculators also give me 1700 calories, but I just can’t stick to it. But if I make my goal 1800, for some reason that extra 100 calories feels like enough.1
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kommodevaran wrote: »
I'm trying to say that you could investigate if you're eating balanced and varied enough, and truly enjoy the food you're eating.kommodevaran wrote: »Don't read so much garbage scaremongering. We have appetites for reasons - survival and health. Your appetite will keep insisting that you feed yourself well, a balanced and varied and tasty diet. You're not supposed to control your appetite, and please don't try to mess more with it.
You can control your food intake, though. I don't think you're hungry, and you're talking about appetite, so I don't think you think so either.
So I should ignore this feeling and it will go away? Is that what you're trying to say? Or should I increase my calories?
I am enjoying what I’m eating. I’m not restricting food groups except for milk cause that gives me a stomach ache and so does white bread. Aside from that I’m eating chocolate everyday, eggs, cheese, I’m eating smoked salmon which I love, oats, peanut butter, even a slice of cake and many more foods. I just want to know if this feeling will go away as I’m only in the beginning of my journey after being on a hiatus.
If you bump up the cardio, you can get a "runners sort of high of endorphins and that might help you not feel hungry all the time. That high of endorphins also boosts metabolism. The endorphins help also with your depression and perhaps pcos hormones.)
I would also try recalculating your calorie target. Just to make sure your target fits where you are at now.
Since you say you are sedentary, are you really bed bound/chair bound? If you are walking an hr a day, doing pilates, and such you might be more likely lightly active at least.
If you are able try to bump your fitness activities up, so you fit the "lightly active setting" at least.
And then making a goal of becoming "active" after that if you are able. (You should consult your dr if you are out of shape or have other health issues going on).
4 -
Just to check: So you're following a TDEE method of calculating what your calorie intake should be (accounting for all activity, and not eating more when you exercise)? And you're not connecting your steps into MFP to adjust your available calories, and you're not logging in any exercise into MFP? Is that right?
Another follow-up question: What is your weight doing so far? Are you losing, and if so, how much have you lost over what period of time?
I'm asking for specifics because, if your exercise isn't very steady and predictable, TDEE may not be the best method for you. Have you checked to see what MFP would say you should be eating? You may find you get a different suggestion for calories.
For example, I truly am sedentary -- I get just around 2k steps per day as part of my regular daily life -- and MFP gives me 1450 calories per day to lose 1 lb/wk. I have my steps automatically synced into MFP, and occasionally get more calories on an active day. I also log my exercise calories, so I get more calories to play with. But an important clue is what your actual weight loss pattern has been. Our own data is always the best way to see what we need to try next.
Related to macros, I find that I am much more satisfied when I make sure to include fat at every meal. Carbs alone spike my hunger dramatically. Protein alone, without sufficient fat, is better, but still doesn't cut it. For example, 250 calories of fat-free or low-fat yogurt with fruit for breakfast won't keep me satisfied past 10am or so, but 250 calories of full-fat yogurt and the same amount of fruit lasts all the way to a late lunch. So think about your eating patterns, and try some new things.
Source: I have PCOS too. I'm down 65 lbs, with 20 to go.
I exercise quite regularly so that's why I thought TDEE was best fit for me. Mapmywalks is synced with myfitnesspal so I do eat my calories back. Since I was on holiday twice this year and I've had loads of breaks in between dieting I honestly haven't tracked my weightloss journey properly. I'm kind of starting properly now with no breaks intended so I know how many calories I'm eating. Ive only managed to lose 10lbs since Dec 2017 which is frustrating. I only just got off a maintenance phase. Yes I do think I need to up the fats though! They definitely keep me more satisfied. Congratulations on your weightloss with PCOS! It's quite motivating to see some one else with PCOS lose such a substantial amount of weight.0 -
My stats are age 24, 5' 4", weight: 153lbs and goal weight is 125lbs. So I've been sticking to my weekly average of 1700x7=11900 calories along with exercise 5-6 times a week and walking. I eat high fibre, lots of veggies, fruits, carbs, fat and protein but I'm still hungry?! Does it take time to get my appetite under control? Prior to this I was in maintenance and I experimented two weeks ago where I tracked my calories and ate until I was satisfied for one day. The calories came out around 2400. I don't do excessive cardio, just YouTube workouts 3 times a week, strength training, yoga Pilates and trying to walk for one hour every morning. This week I've only walked 4 times. I also have PCOS and I read that the body will fight back due to low levels of leptin. My diet is going great, my exercise is great and I feel fitter than before! I was trying to eat 1500 calories in Feb before I went on holiday and into maintenance mode. Is my appetite not under control due to my hormonal imbalance? I just hate this constant feeling of wanting to eat more, I've been trying to ignore as I desperately want to lose weight and not just stay at maintenance all the time. I'm seriously thinking of taking some lemon water or vinegar to suppress this feeling cause my willpower is going down.
First, I would try bumping up the cardio excercise to boost your metabolisim. If you walk slowly pick up the tempo or try mixing jogging and walking if you are able to jog. You need to safely get your heartrate up. Have you thought about joining a local ymca or gym?
Great cardio workouts can be had from swimming/water fitness class. Or start out with recumbant stationary bike or or recumbant stationary elliptical.
Of course, there are likely some logging tracking errors in your food diary. So yes, look there also for that.
I'm not a huge fan of cardio...that's why I walk so I can get some LISS into my life.0
This discussion has been closed.
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