Suggestions on curbing hunger?

ditzyFlip
ditzyFlip Posts: 104 Member
in Food and Nutrition
Hi everyone,

My calorie goal is 1200, and my goal weight is back to 128lb. I'm 31yo, currently at 140lb, 5'0", and eating way over my calories.

I know I'm over eating, especially towards the night. And I'm looking to find other ways to curb my appetite. Water isn't cutting it, even though it helps a little.

I do taekwondo three times a week.
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Replies

  • littlegreenparrot1
    littlegreenparrot1 Posts: 702 Member
    I find tea helps, sort of distracts me, is nice and hot.

    Vegetable soups, and big bowls of salad help to fill a hole.
    It also might be worth looking at what you're eating. A lot of people talk about how they are sated by protein - that doesn't work for me. If I ate 2 eggs for breakfast I would be chewing my arm off a couple of hours later, nice bowl of porridge though and I am a happy bunny.

    You could also try upping the calorie goal a bit for a couple of weeks and see what happens. If you are planning for 1400 for example, and can stick to that, it might work out better than going way over because your so ravenous (which is what I end up doing). So its a bit slower, but easier along the way. Just a thought.
  • sallymomff
    sallymomff Posts: 3 Member
    I have an apple cut up with cinnamon and a trivia packet sprinkled on it at night. Also remember to drink enough water.
  • sbelletti
    sbelletti Posts: 213 Member
    edited February 2022
    What are you eating? How often are you eating? Different foods affect how full you feel and how long that feeling lasts.

    How fast are you losing? You're very close to your goal weight, so you should be targeting a half pound/week loss or so. Don't forget to allow some extra fuel for the exercise you're doing.

    Some days I just feel hungrier than others, even if I'm eating the same foods I usually eat. I tend to look at the weekly average vs one day.

    Using your stats and accounting for 3x week of additional exercise, your TDEE is around 2000 calories a day. Your RMR is around 1275. No wonder you're hungry at 1200! I'd definitely look at increasing that closer to 1600-1800.
  • briscogun
    briscogun Posts: 1,138 Member
    You could try eating later in the day so you don't get too hungry before bed, or just save some room for a snack. A clementine orange is like 40 calories. A piece of lite bread is like 35 calories (toast anyone?). I like to go for a walk when I get hungry during the day and its not time to eat yet, but that won't work well at night, especially in the winter!

    I would try to leave a little room in your daily allowance for a night time snack if its a constant thing. Going to bed hungry sucks...

    Good luck!
  • PAPYRUS3
    PAPYRUS3 Posts: 13,259 Member
    edited February 2022
    Maybe try mixing psyllium husk into water or chia/flax 'puddings'. It works for me.
  • AshHeartsJesus
    AshHeartsJesus Posts: 460 Member
    edited February 2022
    1200 is probably too low and causing mini binges because your body is in "starvation" mode part of the time. Up your calories to 1300 eat LOTS of lean protien= lean ground beef, chicken breast, nonfat greek yogurt, egg whites things like this you can eat at high volume with carbs and moderate fat and still hit goal and feel full.

    So a menu may look like this
    B- 2 slices of bread 70 calories or less a piece dipped in three egg whites with cinnamon, and low cal sweetner, with a side of 5 sliced strawberries, topped with 2tbs of pb2 = 250ish calories
    L- baked chicken breast 6oz with greenbeans=300ish calories
    S- nonfat greek yogurt cup =100ish calories
    D- 8oz 96/4 beef on a bowl of lettace and topped with low fat cheese slice, and a veggie of choice = 500ish
    D-100 calorie treat of choice

    This is still low cal but more filling then say
    B- a piece of toast and an apple
    L- salad with low cal dressing
    S- 100 calorie snack
    D- progresso light soup and crackers

    That is not filling or enough and will make you hangry

    Not sure on the low carb train you might like it. I lost 95 percent of my weight low carb while IN A CALORIE defecit...now in mai tence I eat carbs a looot and am not gaining...so find what you like to eat!

    [Edited by MFP mod]
  • porquenoirl
    porquenoirl Posts: 76 Member
    PAPYRUS3 wrote: »
    Maybe try mixing psyllium husk into water or chia/flax 'puddings'. It works for me.

    I was coming here to say the same thing. These have worked well for me but they're not for everyone (my OH just can't stand the texture!). I've been making a smoothie with the following:

    - unsweetened almond milk, 500ml
    - 2 tbsp ground chia seeds
    - artificial sweetener
    - flavouring - ideas are cocoa powder, some fruit, or other artifical flavours as you like
    - ice

    Blend and enjoy. And sometimes I'll add a little psyllium husk, a tsp or two (it can get really gel like, so play around with what works for you).

    One of these comes in around 230cals with the ingredients I'm using, I've used them in the past in the evening to sip on and again this week as I'm back on the wagon it's really helped me feel full.

    I do agree that it would be a good idea to see if more cals would be better for you too, maybe try coming up to 1500 for a while and see how that goes, it might take time to learn what your body needs, or what works for you. I guess I'd recommend that you see these experiments as part of your progress because we all want to find sustainable ways to bring weight down and then something that we can use, that fits our lives, for maintenance.

    Another recipe I use are "Cloud cakes", they happen to be keto, but should fit into most WOE.

    - 5 egg whites, blend to a stiff peak
    - 4 tbsp of ground almonds
    - 1 tsp flavour (lemon is my go to)
    - 1 tbsp artificial sweetener

    Fold in the rest of the ingredients into the whipped egg whites, spoon onto a baking sheet, I get about 5 to 6 little "buns" out of this (I line it with greaseproof paper or baking paper, whatever you have, or call it!). Bake at 180c/350f for 15 mins, you'll need to eat them soon enough after as they deflate! These work out at about 170cal with the ingredients I'm using. I find them a nice way to hit my sweet tooth and curb cravings.

    If anyone is looking for more folks to share the journey with please send on a friend request, I'm here after near a years break, had a rough year (IKR, like everyone else!) and my emotional eating scared me enough last week to finally get my *kitten* back on here. I'm keto most of the time but totally believe that most WOE work, it's just what works for us as individuals in our own lives, I'm not very active but hoping to improve on that, I finally dusted off my kayak last Nov (I'm very much a noob paddler) and I like to walk, but I also love video games, books, tv (just finished Cobra Kai, omg loved it so much!) and podcasts....I am addicted to podcasts!
  • nooshi713
    nooshi713 Posts: 4,877 Member
    Low carb doesn’t work for everyone. For some, eating a lot of protein is unappetizing and not filling. That way of eating tends to be lower in fiber too which can cause digestive problems for some.
  • Mrsrobinsoncl
    Mrsrobinsoncl Posts: 128 Member
    For me personally if I am feeling hungry in the evening I have a protein drink, low sugar, sweet taste, lots of protein and relatively low calories at 160. It works to fill me up and keep me from eating other things
  • nooshi713
    nooshi713 Posts: 4,877 Member
    cwolfman13 wrote: »
    1200 calories seems pretty aggressive for someone who only wants to lose about 12 Lbs.

    Why? She is a small person. I weigh 20 lbs more than her and my goal to lose 1/2 lb a week is 1200 also.
  • Walkywalkerson
    Walkywalkerson Posts: 456 Member
    What works for me mostly is keeping the carbs down.
    Not keto - because I don't want to eliminate food groups - but keep my carbs under 100g per day.
    I try to have most of my carbs in the form of veggies etc...
    This obviously doesn't happen all the time - but I notice the difference in my satiety /hunger / cravings if I eat anything high carb.
    I know that if I have a high protien breakfast with healthy fats and a few carbs ill be OK till lunch.
    But if I have something like porridge or cereal etc .. I'm starving within an hour!
    I also have a food cut off point after dinner - so nothing with calories until breakfast.

    But this is what works (sometimes lol ) for me - not for everyone.
    Play around with your macros every month and food timings / calories and see how you get on.
  • MegsFitnessJourney22
    MegsFitnessJourney22 Posts: 2 Member
    1200 calories is really low for anyone. The downside of using myfitnesspal is they always start you off with 1200 calories and for many people that is just not realistic. Try going to Google and searching calories calculator type in your info and it will give you a better calorie goal that will make you feel great! 🙂 Hope this helped.
  • hesn92
    hesn92 Posts: 5,966 Member
    Try starting to eat later in the day. I'm usually not hungry in the mornings so I can push eating off until lunchtime, or just eat breakfast a little later, and that helps free up more calories for dinner time when I really want to eat. Or maybe try drinking an herbal tea or some coffee instead of eating. That works for me when I just want something but I'm not really hungry. or maybe you just simply need to eat more. 1200 is way too low for most people, but given your height it might be appropriate.
  • sharilittle
    sharilittle Posts: 2 Member
    I have same problem with hunger, trying to lose a little weight but I also do martial arts 4 times a week. I can’t eat before classes and late dinner means I’m going too long without food making me binge! Recently flipped my meals around and now have a big meal at lunchtime then a late afternoon snack, then lighter meal (lunch) after martial arts class. Have stopped being so hungry and have more energy at class too. Might be worth playing around with your meal times.
  • ditzyFlip
    ditzyFlip Posts: 104 Member
    Thank you everyone for your comments and suggestions! Please keep 'em coming, I think this is very helpful for everyone.
  • Bridgie3
    Bridgie3 Posts: 139 Member
    ditzyFlip wrote: »
    Hi everyone,

    My calorie goal is 1200, and my goal weight is back to 128lb. I'm 31yo, currently at 140lb, 5'0", and eating way over my calories.

    I know I'm over eating, especially towards the night. And I'm looking to find other ways to curb my appetite. Water isn't cutting it, even though it helps a little.

    I do taekwondo three times a week.

    I also have spent my life struggling with hunger, as in miserable, constant hunger. In recent times I have discovered high fat, low carb. Not high fat as in eat all the fat - but high fat as in within your calorie count, choose full fat foods. Eat things how nature put them together. So no, not margarine or canola oil or any of that, but yes, butter, lard, tallow, olive oil.

    I personally have found that having my macros around 10-20-70 carb-protein-fat has made the most incredible difference to my hunger. Which is, that I don't have any. Well, now and again my stomach seems to rub together but it's very seldom, and I just eat something like a tin of sardines.

    It was hard getting over the carb hump; I love milk, I love fruit, I love bread and toast and such. But for the purposes of resetting my insulin response, lowering my blood sugar, helping myself out of type 2 diabetes, I am putting that to one side.

    I have never felt less hungry than I do now, I think (or not) about food, as I like. I don't have raging cravings, nor do I eat everything in the house at night like I used to. I don't reach for chocolate, I don't feel hard done by.

    So if you are having problems of hunger, maybe you would like to give this a try. It's a bit like taking a leap off a cliff because it goes against everything we were ever taught; but it IS lowering my cholesterol, and it IS lowering my sugars.

    I would like to recommend Dr Sten Ekberg on youtube, he gives a reasonable biochemical breakdown of how your body works, and I enjoy the kind of science magazine level of teaching. I tend to back that up with scholarly articles (there are so many on line, but they're boring and hard to read) to make sure I'm not just swallowing pseudoscience.

    I don't know how to open my diary on here. If you can let me know how I will go ahead and do that?
  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    @kshama2001 gave really good advice. Set your goal to 0.5lb/week. Eat back exercise calories.

    Tweaking meal timing and macros may or may not help your hunger situation. Picking an appropriate rate of loss that is sustainable for you will have the biggest impact. And getting enough sleep. Good luck, OP.
  • dechowj
    dechowj Posts: 148 Member
    I would adjust meal times to later so you can still be full from dinner later at night. Or eating 5 smaller meals instead of 3 large ones a day.
    I drink different flavored teas when I'm hungry and really wanting something yummy. Green Chai, lemon lift, vanilla caramel, and toasted coconut are my favorites right now.
    You could also try chewing on a strong flavored gum. Sometimes just chewing for a while makes me feel less hungry. Other times the strong mint flavor just makes me not want other snacks because their flavor will be ruined, lol.
    Try having a lower cal snack when you just HAVE to have something to eat. Air popped popcorn, watermelon chunks, rice cakes, veggies dipped in low fat ranch.

    I'm 32yo 5' 0.5" tall and also have a 1200 calorie goal. The first month of trying this goal was really hard for me. But then it got easier the longer I stuck with it. Hang in there.
  • Strudders67
    Strudders67 Posts: 989 Member
    I'm 5'1 (and a little bit) and, when I initially set myself up on MFP, I got allocated 1200 cals. It didn't matter what rate of loss I selected, I got 1200. When I selected 'Maintain', MFP calculated that, at my weight at that time, I needed 1450 cals. Choosing to lose at 0.5lb a week takes off a 250 cal deficit, ergo 1200 cals to eat.

    In my case, as I lost weight, my deficit got smaller and smaller. Logging has to be very accurate and there's not much room for getting hungry and wanting to eat more. My rate of loss would have been really really really slow if it wasn't for the fact that, although sedentary at work, I went to the gym 5 times a week and earned myself more calories to play with. Once I reached my target weight, my maintenance got calculated at 1340.

    Given that the OP only needs to lose 12lb and is only 5', it's perfectly feasible that MFP is calculating to 1200, no matter what rate of loss is selected. However, it's not a lot of calories to get a balanced diet with and definitely doesn't allow for much in the way of treats, snacks or glasses of wine.


    OP, as said above, everyone has differences when it comes to how best to feel satiated and therefore curb hunger. Personally, I make sure I eat at least the minimum recommended amount of protein (I'm usually over) and I bulk out my lunch / dinner with lots of veg. A large amount of sauted white cabbage is about the same cals as three baby potatoes, but the pile of cabbage will definitely make me feel fuller so I have that in place of potatoes, rice or pasta with many meals. Some people can happily set aside enough cals for a square of dark chocolate in the evening. I could set aside the cals, but I wouldn't only eat one square! To specifically answer your question, I can only suggest that you play around with some of the suggestions above to find out what works for you.

    However, assuming you're either not exercising or are eating back your exercise calories and the 1200 that you're consuming is your net figure per day, I also suggest two other things.
    Firstly, temporarily change your set-up to 'maintain' to see what MFP thinks your maintenance number is. Anything below that will see you losing weight, albeit probably slowly. At least you'd have an upper figure to bear in mind.
    Secondly, see if you can increase your activity so that you get more calories to eat. That may allow you to build in an evening snack or you may find that the increased meal sizes is sufficient to keep you feeling fuller.
  • Sinisterbarbie1
    Sinisterbarbie1 Posts: 711 Member
    Two quick thoughts - a bunch of people have been suggesting psylium fiber drinks and foods and I concur. I personally don’t love the taste or texture of the drinks and don’t want to bother with cooking special snacks (I am not a baker) so I love either chia pudding which is super easy and seems like you are eating a dessert, or metamucil makes biscuits which come in packages of 2, so if you can get over the excessive packaging and processed food issues (which I generally don’t like, but live with in this case) they are great either if you aren’t a breakfast person for breakfast, or as a snack or an evening something with tea.

    Second …. What time do you go to sleep? If you are sleeping you aren’t eating. (Usually!). Not advocating for the ridiculous in terms of bedtime, but having adequate sleep also helps you lose weight because we overeat when we are tired.
  • KDough789
    KDough789 Posts: 6 Member
    edited March 2022
    Hey,we have the same starting stats.. friend me if you'd like. Just wanted to pop in to say as a a woman your same height, I was able to successfully lose on 1500. It wasn't fast, but it did work. I still struggled on some days with hunger, and I think there will be a little bit of that, but it wasn't real bad. Unlike now, when I'm trying to do 1300, and I end up binging. I the only thing I changed was trying to cut down on cookies and sugar snacks. Those were sort of... empty calories, and not too filling for me. So my advice, especially at 140, is that 1500 is fine and should help you out a bit regarding hunger, but also one small change can free up calories to potentially go toward more fulfilling meals. For me, that was cookies. For others, that might be soda. And then figuring out what fills you up.
    For details, I believe I ate at 1500 until I hit about 130 or 127. After that I started decreasing calories, but have not been able to be successful yet consistently. I got down to 122 or 123 and am back up to 128 right now. I am happy at both weights. I noticed the biggest changes between 135 and 128, though, so keep at it. Sorry I can't give more concrete tips.just wanted to let you know you can still lose at 1500. Granted, every body is different, so I'm not sure if it will work for you, but it might help. Also, I'd like another mfp friend, lol.

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