I can't do it! I can't live with hunger
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i dont eat after 6 oclock. I limit my carbs 100 gr or less. This works for me and I drink tea or water at night. Low carb works for me, I dont do keto, too restrictive for me. Find what works for you. I dont want to be hungry either and this works for me, lots of protein.7
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If it were me I'd first be looking at adding more protein and volume.
85 grams oatmeal is a large serving. Reduce that to 50 grams at most and add egg whites and greek yoghurt to it. I personally would find it much more filling.
For lunch I would half the amount of cheese and add in double, if not more, of the amount of salad.
For dinner I'd aim for closer to 100 grams of protein, rather than the 70 you are having.
If I go too low on protein, my hunger levels always go up.10 -
What jumps out at me is the 85 g of oatmeal. I eat 80g (dry) of steel cut oats over five days. I add apples and nuts to it and cook it with milk, and 80g makes a huge Tupperware container of oatmeal. Then I also notice there’s very little protein or fat.
1700 calories is actually a lot to play around with - for me that’s an enormous breakfast of oatmeal, cottage cheese, toppings, and almond butter (500 calories), a 500 calorie lunch, say spaghetti, meatballs, spinach, and a salad with dressing, and 500 calorie dinner, let’s say two chicken thighs, black eyed peas, and veggies, and 200 calorie snack/dessert. Add in 400 or so exercise calories, which means an hour of moderate exercise daily, and you shouldn’t find yourself limited to a tiny piece of chicken. Not sure what’s up but this sounds like a math problem.
Late night snacking is best fixed by saving a couple of hundred calories and eating something modest that satisfies you. Depending, that may be a small piece of dark chocolate (sweet craving), pickles or sliced radishes (crunchy craving), big green salad with vinegar based dressing (volume craving), Greek yogurt with berries (creamy craving), tuna or cottage cheese (protein craving), a few nuts or a slice of cheese (fat craving). Figure out what makes you satisfied and eat it!9 -
I keep my carbs around 50 and I eat 1200 to 1300 calories a day. If I go crazy on the carbs I am hungry. Also, I only eat two meals a day at around noon and around 5, sometimes with a very small snack in between. If I eat early in the day I am hungry again earlier and end up over eating by the end of the day.7
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Lots of people seem to have the same problem as I do with carbs making them hungry.
Wow there's so much good advice in this thread I hope everyone reads all the posts.
Thanks to the OP for starting the thread.1 -
@joowelz are you weighing your oatmeal dry or cooked?4
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Hello, at the risk of being redundant, as you have gotten quite a few replies which I have not read, I first want to say I totally get the whole not wanting to spend the rest of your life feeling hungry thing! Our hunger tells us to eat, not relax and read a book. Some of us do not have proper working hunger systems, and some of us are not healthy at super low weights; I am unable to know what category you may fall into. It does not sound like you eat much at all, so cutting food intake does not seem to be the answer. You mentioned you exercise 3 times a week for 30 minutes; while this is good, it does not seem great. I think here in Canada it is recommended to exercise 4 or 3 or 4 times a week for at least 30 minutes as the bare minimum. If you somehow found a way to exercise more, this would allow you to have your late evening snacks, or even better possibly, eat bigger meals earlier in the day. I would think carefully before taking the pill route, as I am sure you know they can be dangerous and or have unwanted side-effects. At least you recognize that at times you eat out of frustration from work, which is something you can hopefully work on. Who knows Joo, there is also a chance that your weight loss goals may not be ideal or realistic. I definitely hope you can find a healthy way to achieve your goals. One more thing: have you considered finding food so low in calories-like celery-that you can almost eat as much as you want? Take care.6
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do you have any idea of your calorie intake pre diet? Fitness pal tells me to eat 1500 calories but I decide to track a few days eating how i normally would and I was eating anything between 2300-3000 calories . So now I try and aim for around 1800 calories and I am still losing weight .
Another thing that has helped is upping my protein throughout the day ( i try and hit at least 70 ideally 100 grams ) .
I love eating in the evening . And it is often when i have snapped and eaten treats in the past. So I have found that skipping breakfast/having a small breakie and adding a treat after dinner instead helps alot. I dont really enjoy breakfast and I am not overly hungry in the morning . the sooner i start eating the more i think about food for the rest of the day haha . So I have a banana and coffee for breakfast if I feel like it then have a big lunch at 12 or 1 . i always make room for a sweet treat at the end of the day !
If you are already quite small you dont need a big deficit . Just a small negative will make a difference for a few pounds . I find that in the past when I have cut calories too low I end up ruining it because I am tired and hungry during the day . It makes me lazy so I move around less and dont get anywhere ( I dont mean workouts I mean regular cleaning , fidgeting , walking type movement ) . Your body finds ways to compensate and hold on the your current weight .
Another thing you could try , depending on how fit you already are ... is eating at maintenance for a couple months and adding in some resistance training . If you put on muscle you will be able to eat more food and look "toned" . Dont trust the scale if you do this though , stick to measuring tape . You can do a simple bodyweight workout at home , like fitness blender or a simple routine of pushups , pull ups (or negative pull ups ) , squats , triceps dips and planks 3x a week. Beginners put on muscle really fast !!
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corinasue1143 wrote: »@joowelz are you weighing your oatmeal dry or cooked?
Hi there - i weigh the oatmeal dry at 85g. I'm surprised by everyone's reaction to that because i find its a good portion for me. It satiates for 2-3 hours.
Btw i am 5'6, 173 lbs and big boned for a girl.
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Having salad in dinner would also do the trick. But it needs to be a salad without dressing because dressing is evil, no matter what kind of dressing you put. Replace dressing with freshly squeezed lime, black pepper, pinch of salt.
I have been doing this for last 40 days and lost about 14lbs in total.36 -
corinasue1143 wrote: »@joowelz are you weighing your oatmeal dry or cooked?
Hi there - i weigh the oatmeal dry at 85g. I'm surprised by everyone's reaction to that because i find its a good portion for me. It satiates for 2-3 hours.
Btw i am 5'6, 173 lbs and big boned for a girl.
People are saying it is a lot because it is more than double the standard serving. Having such a high carb breakfast is also crowding out both fat and protein, both of which are typically more satiating. You should be aiming for at least 20 grams of protein with every meal. Not only will this most likely help with hunger over the course of the day, but it will also help preserve muscle mass while you lose weight.
I was like you in the mornings where my breakfast was typically high carb with little else. Reducing the carbs while adding protein was a game-changer for me. I am not a fan of egg whites so added greek yoghurt and a small scoop of protein powder to my breakfast instead. There is very little difference in calories between the two meals but I can now easily go 4-5 hours before I am hungry again, whereas previously I was looking at something to eat a couple of hours later.13 -
arungrover wrote: »Having salad in dinner would also do the trick. But it needs to be a salad without dressing because dressing is evil, no matter what kind of dressing you put. Replace dressing with freshly squeezed lime, black pepper, pinch of salt.
I have been doing this for last 40 days and lost about 14lbs in total.
There are plenty of dressings that are anything but evil! In fact, evil is really a silly thing to say about any food.
Psst lime, black pepper and a pinch of salt is still, by definition a dressing.22 -
arungrover wrote: »Having salad in dinner would also do the trick. But it needs to be a salad without dressing because dressing is evil, no matter what kind of dressing you put. Replace dressing with freshly squeezed lime, black pepper, pinch of salt.
I have been doing this for last 40 days and lost about 14lbs in total.
re: the bolded: ...seriously?
No, dressing is not evil. Just...no.
Also, 14 pounds in 40 days is an average of 2.45 pounds a week. If you're still losing at that pace after the first few weeks of a weight loss plan--when you likely lost several pounds of water--then your deficit is too aggressive.19 -
Is say it seems you are putting a lot heavier calories earlier in the day, which is causing you to be hungry at the end of the day. And you’re also more prone to snacking in the eve when you aren’t as active. I’m the same way. What worked a lot better for me was to essentially start intermittent fasting on a 10/14 plan. I start my morning off with plain cold brew and don’t eat my first meal until 11 am. I then eat a light dinner or snack at around 5, and a heavy meal post workout at 8:30.
I found I’m so busy with work in the morning that I’m not starving or missing food until around 11-12. This allowed me to eat a lot and snack in the eve when I tend to be prone to more snacking. I’m meeting my calorie goals and not finding myself hungry at all.1 -
arungrover wrote: »Having salad in dinner would also do the trick. But it needs to be a salad without dressing because dressing is evil, no matter what kind of dressing you put. Replace dressing with freshly squeezed lime, black pepper, pinch of salt.
I have been doing this for last 40 days and lost about 14lbs in total.
Many would argue that a salad dressing with a high quality olive oil is an extremely healthy and filling food.
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Out of all the advice given to you the only thing you responded to was a comment about the size of your oat meal portion? Have you read all the other posts?
If you give us the following we might be able to give you more advice.
How much did you set your weekly weight loss at?
What did you set your activity level at?
How long have you been doing this?
How much have you lost during that time?
Are you weighing everything you eat including dressings, condiments, drinks (except 0 calorie ones)
Are you eating your excercise calories back?
You have had a lot of brilliant advice based on the minimal information we have. Is there anything here that you have read that you feel you could use to make some changes so you are not hungry all the time?
Lots of us are losing on fewer calories than you and are not so hungry that we are can't stand it. Yes we get a few hunger pangs before we eat but that is normal, it is not normal to be hungry ALL the time so something in your diet is not quite right.
If you are weighing and logging all your food perhaps you could make your diary public so we can help a bit more with our suggestions.4 -
I find steel cut oats are a lot more filling that regular oatmeal and I also find eating protein in the morning then carbs in the evening quells the hunger pangs2
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I agree with other posters. I typically eat about 1500 cals a day in an 8 hour window and don't feel hungry. It's not keto but works out around 40% carbs, 30% protein and 20% fat. For the evening munchies, how about having some cold hard-boiled eggs in the fridge? One of those is low cal and satiating.1
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manderson27 wrote: »Out of all the advice given to you the only thing you responded to was a comment about the size of your oat meal portion? Have you read all the other posts?
If you give us the following we might be able to give you more advice.
How much did you set your weekly weight loss at?
What did you set your activity level at?
How long have you been doing this?
How much have you lost during that time?
Are you weighing everything you eat including dressings, condiments, drinks (except 0 calorie ones)
Are you eating your excercise calories back?
You have had a lot of brilliant advice based on the minimal information we have. Is there anything here that you have read that you feel you could use to make some changes so you are not hungry all the time?
Lots of us are losing on fewer calories than you and are not so hungry that we are can't stand it. Yes we get a few hunger pangs before we eat but that is normal, it is not normal to be hungry ALL the time so something in your diet is not quite right.
If you are weighing and logging all your food perhaps you could make your diary public so we can help a bit more with our suggestions.
Indeed. I eat 1600 cals in an 8 hr window and absolutely guarantee I am much larger than the OP. And while I do get hungry, I'm not starving or thinking about food constantly.
In my estimation, the problem here is that the diet foods being consumed are just not satisfying for the OP. I mean, a can of tuna with light mayo for lunch? I see a lot of talk about different kinds of oats, but what if what the OP needs is not a better oat but a big, fat sandwich or a full-fat omelette or some other normal-eating type food, in a portion size appropriate to the calorie level.
That's where I would start. Any time a person is struggling with a diet, my first thought is, get some more desirable food in there and see what happens!!
Taking pills is a bad idea. Finding the right foods to eat is the solution.
Also, it might be time to rethink the eating schedule.7
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