Help Suppressing My Appetite
GoingSaiyan
Posts: 52 Member
Hey everyone,
So a few years back I weighed in at 235, and after a few months of diet and exercise I dropped down to 189. I felt amazing! Annnnd then life kinda happened and I stopped worrying so much about my diet, thinking "well I've lost this much so far, if I gain some back I can just lose it again!"
What a poor fool I was.
So here I am, near 230 again and I'm trying to get back on the ball. I'm running into a new problem though. I get cravings, fam. I reeeeeally want to be able to go through the day, eat in my range and not have to worry about me reaching for the junk. (food)
Any tips on how to curb cravings/ suppress appetite while maintaining a healthy diet? Thanks guys.
So a few years back I weighed in at 235, and after a few months of diet and exercise I dropped down to 189. I felt amazing! Annnnd then life kinda happened and I stopped worrying so much about my diet, thinking "well I've lost this much so far, if I gain some back I can just lose it again!"
What a poor fool I was.
So here I am, near 230 again and I'm trying to get back on the ball. I'm running into a new problem though. I get cravings, fam. I reeeeeally want to be able to go through the day, eat in my range and not have to worry about me reaching for the junk. (food)
Any tips on how to curb cravings/ suppress appetite while maintaining a healthy diet? Thanks guys.
4
Replies
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Here are my general tips for cravings. Ignore the ones that don't apply
When I do the following, I don't have cravings:
1. Get sufficient sleep
2. Exercise regularly - when I get the happy hormones from exercise, I'm not prone to seeking them from food. Additionally, mild to moderate exercise appears to work as a mild appetite suppressant for me.
3. Get sufficient protein in relationship to carbs. I'm not low carb, but reducing carbs and upping protein worked for cravings for me. See also http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
4. Eat moderate amounts of fruit. This makes me less interested in higher calorie sweets.
5. Take a magnesium supplement. This can be especially helpful for women premenstrually.
6. Save foods like chocolate for after dinner, in small amounts
7. Stay hydrated
8. Have a calorie deficit that is appropriate for the amount of weight I need to lose. An overly aggressive goal can definitely lead to cravings.
9. Eat at maintenance when my appetite goes up premenstrually.
19 -
@kshama2001 has covered most of it. The only thing I would add is that getting enough veggies seems to help me as well since it adds bulk and tends to take a bit longer to digest. My worst cravings seem to happen when I have eaten refined carbs. This may or may not be the case for you. For me reducing bread, potatoes and rice/pasta seems to help me stay on track. I am not low carb or keto but I do find they can trigger my hunger if I overdo it. When I eat them I try to keep them smaller portions in relation to everything else. Good luck.6
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When you feel those cravings and the logical side of your mind is telling you that you should stick to your plan... go brush your teeth.4
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kshama2001 wrote: »Here are my general tips for cravings. Ignore the ones that don't apply
When I do the following, I don't have cravings:
1. Get sufficient sleep
2. Exercise regularly - when I get the happy hormones from exercise, I'm not prone to seeking them from food. Additionally, mild to moderate exercise appears to work as a mild appetite suppressant for me.
3. Get sufficient protein in relationship to carbs. I'm not low carb, but reducing carbs and upping protein worked for cravings for me. See also http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
4. Eat moderate amounts of fruit. This makes me less interested in higher calorie sweets.
5. Take a magnesium supplement. This can be especially helpful for women premenstrually.
6. Save foods like chocolate for after dinner, in small amounts
7. Stay hydrated
8. Have a calorie deficit that is appropriate for the amount of weight I need to lose. An overly aggressive goal can definitely lead to cravings.
9. Eat at maintenance when my appetite goes up premenstrually.
Probably my biggest downfall is getting sufficient sleep. I typically get 6 to 6 1/2 hours of sleep. I've been told that's not the worst but I should probably be getting more. I also wake up super tired so I guess that's one aspect for me to work on.3 -
Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.7
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hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!1 -
GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
Uhhh bullet proof coffee? Well maybe... protein helps me. Also getting out into the sunlight for 30 to 45 mins a day helps me sleep.1 -
I add a protein shake (100 calorie vanilla muscle milk) to my coffee with ice and sip on it for an hour or so for breakfast. It has really helped me.2
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GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
I meant unsalted butter. Check out Kerrygold pure irish butter/unsalted1 -
GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?9 -
GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?
A valid point you have there. I've noticed that I can typically live on fluids like coffee and water up until lunchtime until recently. Though I think I'm better off not having something so small as yogurt or eggs as you mentioned since I feel like it'll only make me want more solid food.
I have mfp set to 2lbs a week, with 1500 being the goal. I think my issue is controlling myself around foods I enjoy! lol0 -
I find if I have a sweet craving and I can’t indulge, I’ll make a cup of hot tea with some stevia to sweeten it. The hot liquid fills me up and is satisfying.0
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GoingSaiyan wrote: »GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?
A valid point you have there. I've noticed that I can typically live on fluids like coffee and water up until lunchtime until recently. Though I think I'm better off not having something so small as yogurt or eggs as you mentioned since I feel like it'll only make me want more solid food.
I have mfp set to 2lbs a week, with 1500 being the goal. I think my issue is controlling myself around foods I enjoy! lol
In all seriousness, I would suggest changing it to 1 lb per week temporarily and playing around with your diet/macros/meal timing until you get to a place where it's easy peasy. Then if you want, try a higher weekly goal.
Also, 1500 is the absolute minimum goal for a man. I'm assuming you set yourself as sedentary in order to get it. Are you truly sedentary? Are you logging your exercise and eating back your calories?
A wise rabbit here once said "He who eats the most food and loses the weight wins". Sometimes it's the dramatic shift to the lowest possible calories followed by the dramatic switch back to maintenance at goal weight that does people in. Just some stuff to think about, you'll figure it out :drinker:6 -
GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
I tried bullet-proof coffee when I first read about it, but I am not one of those people who is satiated by a lot of fat. I like more balanced macros.
I gradually reduced fat and added protein and now my winning combo is this:
The teeccino is just because I like the flavor. It is an herbal coffee substitute.1 -
GoingSaiyan wrote: »GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?
A valid point you have there. I've noticed that I can typically live on fluids like coffee and water up until lunchtime until recently. Though I think I'm better off not having something so small as yogurt or eggs as you mentioned since I feel like it'll only make me want more solid food.
I have mfp set to 2lbs a week, with 1500 being the goal. I think my issue is controlling myself around foods I enjoy! lol
In all seriousness, I would suggest changing it to 1 lb per week temporarily and playing around with your diet/macros/meal timing until you get to a place where it's easy peasy. Then if you want, try a higher weekly goal.
Also, 1500 is the absolute minimum goal for a man. I'm assuming you set yourself as sedentary in order to get it. Are you truly sedentary? Are you logging your exercise and eating back your calories?
A wise rabbit here once said "He who eats the most food and loses the weight wins". Sometimes it's the dramatic shift to the lowest possible calories followed by the dramatic switch back to maintenance at goal weight that does people in. Just some stuff to think about, you'll figure it out :drinker:
@kimny72 I used to have it set my current way when I lost my weight the last time (back in 2016, did it minimum calories go lower back then? I don't remember.), but I guess it couldn't hurt to switch it up a bit.
I set myself to sedentary because I work an office job where I sit around but I'm also walking around a lot and lifting heavy stuff here and there so it's really hard for me to define what sedentary means. When I get exercise in I usually eat about half of what I burned and leave some room for deficit.1 -
GoingSaiyan wrote: »GoingSaiyan wrote: »GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?
A valid point you have there. I've noticed that I can typically live on fluids like coffee and water up until lunchtime until recently. Though I think I'm better off not having something so small as yogurt or eggs as you mentioned since I feel like it'll only make me want more solid food.
I have mfp set to 2lbs a week, with 1500 being the goal. I think my issue is controlling myself around foods I enjoy! lol
In all seriousness, I would suggest changing it to 1 lb per week temporarily and playing around with your diet/macros/meal timing until you get to a place where it's easy peasy. Then if you want, try a higher weekly goal.
Also, 1500 is the absolute minimum goal for a man. I'm assuming you set yourself as sedentary in order to get it. Are you truly sedentary? Are you logging your exercise and eating back your calories?
A wise rabbit here once said "He who eats the most food and loses the weight wins". Sometimes it's the dramatic shift to the lowest possible calories followed by the dramatic switch back to maintenance at goal weight that does people in. Just some stuff to think about, you'll figure it out :drinker:
@kimny72 I used to have it set my current way when I lost my weight the last time (back in 2016, did it minimum calories go lower back then? I don't remember.), but I guess it couldn't hurt to switch it up a bit.
I set myself to sedentary because I work an office job where I sit around but I'm also walking around a lot and lifting heavy stuff here and there so it's really hard for me to define what sedentary means. When I get exercise in I usually eat about half of what I burned and leave some room for deficit.
Got it I just think it's always important to understand that you can always dial it back if you need to (some people get stuck thinking it's all or nothing). Hunger is a shady thing, most of the talk is about how we think we're hungry when we're not, but other times being hungry really does just mean you need to eat a little more. And sometimes what worked a year ago doesn't work now do to lifestyle changes we don't even realize. So take on board what feels right for you, keep good records, judge your results, and tweak when needed. Good luck! 2 -
Seltzer water (flavored or not, I like Bubly strawberry and Polar grapefruit the best) is a really good appetite suppressant for me. Plain water tends to make me feel hungrier, but seltzer chills my stomach out.0
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Butter coffee? 🤢 you’d be better off trying to do a flat white or a long black with a dash of milk. That’s far far less calories!1
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GoingSaiyan wrote: »GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?
A valid point you have there. I've noticed that I can typically live on fluids like coffee and water up until lunchtime until recently. Though I think I'm better off not having something so small as yogurt or eggs as you mentioned since I feel like it'll only make me want more solid food.
I have mfp set to 2lbs a week, with 1500 being the goal. I think my issue is controlling myself around foods I enjoy! lol
Only 1500 calories?! You’re not eating enough which is why you’re hungry. I’m female, 5’ 4” and eating 1900/2000 calories on exercise days (5 days) and 1300 on rest days (2 days). I’m in a 500 calorie deficit. I’m not super active either. Play around with your macros, try Intermittent fasting (works really well for men) and try eating abit more.1 -
Cravings are the devil, I understand. Honestly having little bits of your favorite foods work. Cutting them out completely makes you binge; just from my experience. So portion control and don't overeat them.0
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Hi, So tonight I had leftovers - chicken, broccoli and cauliflower. I definitely feel full so no need or want to eat anything else. At night watching tv when I "feel" like eating I will actually chew a whole pack of gum (not at once lol but probably 2 or 3 hours. Great advice all of the above you received.2
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This strategy might not be for everyone, but it has helped me a great deal recently. If it’s more of a mental craving for food and not actual true hunger, then when I feel like snacking, before I open the fridge, I just open my phone and look at the brutally honest unflattering full body selfie I took, right before I started to be on the path to health again. Seeing how I look reminds me of how much I really want to get back to a healthier place again. It overpowers my desire to snack, and then after I feel good about myself for not caving.
Not sure if this is the way to go for you, but it’s helped me. It might be potentially triggering for some, but I realized, hey, this is my reality and it motivates me0 -
GoingSaiyan wrote: »kshama2001 wrote: »Here are my general tips for cravings. Ignore the ones that don't apply
When I do the following, I don't have cravings:
1. Get sufficient sleep
2. Exercise regularly - when I get the happy hormones from exercise, I'm not prone to seeking them from food. Additionally, mild to moderate exercise appears to work as a mild appetite suppressant for me.
3. Get sufficient protein in relationship to carbs. I'm not low carb, but reducing carbs and upping protein worked for cravings for me. See also http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html
4. Eat moderate amounts of fruit. This makes me less interested in higher calorie sweets.
5. Take a magnesium supplement. This can be especially helpful for women premenstrually.
6. Save foods like chocolate for after dinner, in small amounts
7. Stay hydrated
8. Have a calorie deficit that is appropriate for the amount of weight I need to lose. An overly aggressive goal can definitely lead to cravings.
9. Eat at maintenance when my appetite goes up premenstrually.
Probably my biggest downfall is getting sufficient sleep. I typically get 6 to 6 1/2 hours of sleep. I've been told that's not the worst but I should probably be getting more. I also wake up super tired so I guess that's one aspect for me to work on.
If you wake up super tired, definitely try to get more sleep. If you still wake up tired, ask your doctor for a sleep clinic referral. Even thin people can have sleep apnea (among other possible issues), and it's very common among people who are overweight. It's potentially pretty dangerous, too: Heart disease risk, among other things.
The other possibly useful idea is to experiment with what you eat (relative amount of protein, fats, fiber, carbs) within a healthy range; and to experiment with meal/snack time (how many of each, how big, when). Satiation is very individual, and it can change over time or with differences in life routine.
I also think it's a good idea to consider targeting slower weight loss until you get satiation dialed in. You can increase your weight loss rate later, potentially, if you can first figure out more accurately what foods/schedule keeps you more full and satisfied.
Best wishes!1 -
My best coping mechanism is to engage my brain.
If I logon the PC and play something, my focus is on that. Give it a try. Gaming has it's uses 2 -
I have a sweet tooth, sweets has always been my downfall. Over time I have found things that I enjoy eating that satisfies my sweet tooth without busting calories, it also gives me something to look forward to so I don't feel deprived. My favorite are:
1) Strawberries with dark chocolate balsamic vinegar
2) Sea Salt dark chocolate almonds (these taste very rich so I can eat 3-4 after dinner, it's under 100 calories and it tastes amazing)
3) Yasso bars (typically between 90-110 calories...i love pistachio)
4) Adding a Stur packet to my water with dinner. Sometimes this is enough and it has 5 calories, it is basically like Crystal Light but different ingredients
And yes, lack of sleep does all kinds of things to your hormones over time, which can increase your cravings. So try to go from 6.5 to 7 for starters. I know it isn't easy because I am up at 5 to workout but I'm a night owl, so it is hard for me sometimes also.
0 -
Have you tried having chamomile tea before you go to sleep and peppermint is great for digestion too. If you feel hungry keep busy and drink more water, herbal teas try and avoid stimulants with caffeine like coffee, tea, soft drinks.
Good luck you will get there don’t give up😉0 -
GoingSaiyan wrote: »GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?
A valid point you have there. I've noticed that I can typically live on fluids like coffee and water up until lunchtime until recently. Though I think I'm better off not having something so small as yogurt or eggs as you mentioned since I feel like it'll only make me want more solid food.
I have mfp set to 2lbs a week, with 1500 being the goal. I think my issue is controlling myself around foods I enjoy! lol
Only 1500 calories?! You’re not eating enough which is why you’re hungry. I’m female, 5’ 4” and eating 1900/2000 calories on exercise days (5 days) and 1300 on rest days (2 days). I’m in a 500 calorie deficit. I’m not super active either. Play around with your macros, try Intermittent fasting (works really well for men) and try eating abit more.
Yes, I am also female, older, and presumably shorter than the OP and I'd be hangry on 1500 calories.
@GoingSaiyan this is for women so says 1200 calories, but substitute 1500 for 1200 and can you relate to it at all?
https://www.aworkoutroutine.com/1200-calorie-diet/2 -
When I'm craving something (usually chips or chocolate or pizza), I ask myself if an apple or some leftovers from dinner will work instead. If yes, then it's true hunger and I'd probably better eat. If those don't sound appetizing (and usually they don't) then I recognize it's a craving. From there I decide what to do. Sometimes I have it (chocolate) in small quantities. Sometimes I decide to indulge (pizza) and forget about the calories. Sometimes I exercise more and drink more water (chips).
There's a lot of good advice here. Come back and tell us what works for you!3 -
kshama2001 wrote: »GoingSaiyan wrote: »GoingSaiyan wrote: »hellonew2015 wrote: »Coffee helps suppress appetite. I do decaff when used in the evening and sometimes I add unsweetened irish grass fed butter in it if I have room for more calories.
@hellonew2015 I love coffee and I think you just put me on to something. I didn't know butter coffee was a thing. I read that it's a good way to replace a meal for breakfast. I'm gonna give that a try. Just gotta find some unsalted/unsweetened grass-fed butter!
But keep in mind, butter has calories, which need to be logged. Would 100 calories of butter in your coffee keep you more full than 100 calories of eggs or yogurt or something more solid?
While I find caffeine in general and coffee in particular can be a slight appetite suppressant, it's only a plus for me if it has the bare minimum calories. I am not satiated even a little by beverages, no matter how many calories they have.
Take a look at your macros and make sure you are at least hitting your goal for protein, fat, and fiber. If not, bring the stragglers up to par.
How many lbs per week are you aiming for? Are you eating foods you enjoy?
A valid point you have there. I've noticed that I can typically live on fluids like coffee and water up until lunchtime until recently. Though I think I'm better off not having something so small as yogurt or eggs as you mentioned since I feel like it'll only make me want more solid food.
I have mfp set to 2lbs a week, with 1500 being the goal. I think my issue is controlling myself around foods I enjoy! lol
Only 1500 calories?! You’re not eating enough which is why you’re hungry. I’m female, 5’ 4” and eating 1900/2000 calories on exercise days (5 days) and 1300 on rest days (2 days). I’m in a 500 calorie deficit. I’m not super active either. Play around with your macros, try Intermittent fasting (works really well for men) and try eating abit more.
Yes, I am also female, older, and presumably shorter than the OP and I'd be hangry on 1500 calories.
@GoingSaiyan this is for women so says 1200 calories, but substitute 1500 for 1200 and can you relate to it at all?
https://www.aworkoutroutine.com/1200-calorie-diet/
@kshama2001 Ooof. Yeah.. that looks familiar. So I read somewhere that you could determine your activity level based on the average number of steps taken in a day. I think my problem is that I've set myself for sedentary when I'm actually lightly active/active. Luckily for me I have a smartwatch which tells me that I take almost 10,000 steps daily on average. Weekends usually not so much so I've upped my activity level to lightly active. I'm now given 1750 calories a day and it seems a bit more manageable.1 -
You are seriously all so helpful thank you6
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