Constantly hungry

mattsd2sd
mattsd2sd Posts: 6 Member
edited December 2024 in Food and Nutrition
I am about 3 months into my life style change journey. I clearly haven't been a member here the entire time, but I have found the app and website incredibly helpful. I have gone from 195-158 ( as of today) lost a few pant sizes and can see my abs :) Still Have a bit of a lower belly, but I am starting to incorporate the gym into my routine. For the past 3 months I have been eating healthy and running 6 days a week or so (about 34-40) min. Now a days I typically burn about 400 calories per exercise period. I am also constantly on my feet in a very fast paced retail environment.

I eat all the time, but I am constantly hungry still. I ate a huge dinner and half hour later, hungry. Even my gf thinks it's crazy how much I eat and still, I am hungry.

I really don't want to/ shouldn't lose much more weight lbs wise, but still want to work towards a flat stomach and all that ( hence starting the gym finally)..

Any tips on slowing the hunger? Something in my diet I could change to actually feel full?

Many thanks in advance, I thoroughly enjoy reading these forums and thought it was about time I posted!

Replies

  • lauleipop
    lauleipop Posts: 260 Member
    Weight training significantly increased my appetite. Simply put, it takes energy to build/repair muscles. Eat more protein. How much is variable and I'm not qualified to throw numbers at you. I know that 40% protein works for me (I run 30+ miles a week and am doing Stronglifts 3x/week), but YMMV.

    Also, check your water intake. I tend to feel hungry if dehydrated.
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Almost every time someone posts this question, the answer is "eat more"!
    Are you eating all your calories (including extra to account for exercise) every day?
    If not, eat more!

    If you are already eating enough, then start experimenting with what foods you eat and when.
    Lots of people report that 5 or 6 small meals keeps them satisfied, whereas I do better when I eat a reasonable amount in the morning, otherwise I'm hungry all afternoon. Many people say "eat more protein" whereas I need to have some carbs with my protein and veggies to keep me feeling full.
    There isn't any right or wrong here, you have to see what makes you feel good.
  • baabaabetsy
    baabaabetsy Posts: 49 Member
    I know how you feel! I work out 45mins to an hour a day, six days a week and while that really revs the metabolism, it also means I get hungry all the time! To combat my hunger, I eat 20g of protein per meal (I eat 1500kcal per day in five to six meals). If I don't have that protein, I find I'm hungry not even an hour later even if it seems like a substantial meal. If I do eat my protein, I'm golden until about 2.5-3hrs later.

    Especially since you've just started working out, you really need to meet your body's needs and give it more protein to build the muscle. Hope this helps!
  • mattsd2sd
    mattsd2sd Posts: 6 Member
    Thanks for the posts everyone. I do not eat all my calories every day. I typically run a deficit still, as I am still attempting to lose belly fat. Granted it's not a huge deficit , but it is a couple hundred.

    Betsy what kinds of proteins are you able to eat so often? Should I start drinking protein shakes?

    According to MFP info I am eating too much protein 100-120 gm

    I definitely am not getting enough carbs MFP is saying, but again with the belly fat. I also eat almost 90% gluten free.....
  • gertudejekyl
    gertudejekyl Posts: 386 Member
    I get terrible hungry too !!
  • clrrrr
    clrrrr Posts: 261 Member
    MFP's recommendations of fat, protein, and carb grams are based on a one-size-fits-all distribution percentage of total daily calories coming from each that is frankly pretty arbitrary and doesn't meet everyone's needs (or really anyone's, in my opinion). The general convention on these forums is that at least 100 mg of protein per day is recommendable if you want to add muscle, if not more. In the process of digesting protein and fat, your brain receives chemical signals of fullness. Also, if you don't do this already, try to replace most (if not all!) of the carbs you're eating with whole grains OR, even better, replace them with vegetables. And drink more water! Fiber + water = full (for awhile, at least).
    Also, if you think any of this might be psychological/more about food cravings than hunger, try gargling with mouthwash. I haven't used this trick myself but I've heard it helps.
  • mattsd2sd
    mattsd2sd Posts: 6 Member
    thanks broad. All carbs come from whole grains and veggies for sure. Haven't had a white carb in ages.

    Maybe I need more fiber too....
  • jenilla1
    jenilla1 Posts: 11,117 Member
    Protein and FIBER (like whole grains and beans, etc.) personally help me stay full! Also, when I eat a lot of refined sugar I get hungry again really fast.
  • Cold_Steel
    Cold_Steel Posts: 897 Member
    Drink a lot of fluids

    Increase protein for a while if you havent already for whatever reason higher protein foods make me feel fuller.

    Other than that I have nothing other than, maybe you do need to up your calories because you are not getting enough. Sometimes you just have to listen to your body.

    The basic rule of thumb is if you are hungry you should eat. Just do what you can to understand what you are feeling. Is it true hunger ? Is it a craving for something due to a deficiency in your diet? Is it thirst etc... .
  • mattsd2sd
    mattsd2sd Posts: 6 Member
    I am going to definitely start playing with my diet a bit and see what I can eat with out adding back the weight, yet feel fuller.

    I think it's best for the long run, right?
  • Cold_Steel
    Cold_Steel Posts: 897 Member
    I have been playing a game of metabolism spiking since I started this about a year ago. So it may help. I usually go a few days under my recommended calories a few days at a day with like 200-400 over and then drastically under 1200 one day then back over etc..

    No real rhyme or reason it just seems to help. Whenever I eat the same level daily I notice no true results.
  • baabaabetsy
    baabaabetsy Posts: 49 Member
    Thanks for the posts everyone. I do not eat all my calories every day. I typically run a deficit still, as I am still attempting to lose belly fat. Granted it's not a huge deficit , but it is a couple hundred.

    Betsy what kinds of proteins are you able to eat so often? Should I start drinking protein shakes?

    According to MFP info I am eating too much protein 100-120 gm

    I definitely am not getting enough carbs MFP is saying, but again with the belly fat. I also eat almost 90% gluten free.....

    I also eat about that amount of protein--MFP original setting is just a guide anyways, not the end all be all. The three best sources of protein are egg whites, chicken breast and whey. Pork, beef whole eggs and other fatty sources are good too but only once in a while. If you keep these items well stocked it should be easy to hit your protein goals. Protein shakes are good--sometimes as a snack I'll just have a scoop of whey powder in water and that even helps keep me full. Otherwise I just use various recipes with those protein sources.

    Also I wouldn't worry about not eating the amount of carbs that MFP says to. I think it's too high anyways if you're trying to lose fat.
  • Crystalchaos72
    Crystalchaos72 Posts: 531 Member
    Almost every time someone posts this question, the answer is "eat more"!
    Are you eating all your calories (including extra to account for exercise) every day?
    If not, eat more!

    If you are already eating enough, then start experimenting with what foods you eat and when.
    Lots of people report that 5 or 6 small meals keeps them satisfied, whereas I do better when I eat a reasonable amount in the morning, otherwise I'm hungry all afternoon. Many people say "eat more protein" whereas I need to have some carbs with my protein and veggies to keep me feeling full.
    There isn't any right or wrong here, you have to see what makes you feel good.

    ^THIS
  • backy1
    backy1 Posts: 14 Member
    I myself am new to the diet game however so far I have not been hungry as I eat every 3 - 4 hrs. Pita breads are great fill them with right stuff they will keep you going.
  • howeclectic
    howeclectic Posts: 121 Member
    Open up the diary and make it public. That can allow us all to look and see what might be going on. Otherwise, I will also add a suggestion on top of some of the others. Start adding some interval training in your workouts. Our bodies were designed to gain weight back after weight loss and part of that can be manipulated via hormones (such as leptin). Exercise as well as exercise intensity is I understand it a means to combating our bodies sensitivities to these hormone changes in our bodies from weight loss.
  • tadpole242
    tadpole242 Posts: 507 Member
    Like you I'm alway hungry, and I mean always. and have been most of my life, ( I can count the times I've felt full, and it's seven or eight times in the last 20 years)I was hungry even when eating 6000 calories a day. It helps to eat smaller meals but more often, I eat five or six meals a day. It does help as there are fewer really long gaps between meals
  • mattsd2sd
    mattsd2sd Posts: 6 Member
    Diary log is open now! Thought it was before, but I guess not. Would love to see some opinions. Changed it up a bit today and it may be helping a bit....
  • mattsd2sd
    mattsd2sd Posts: 6 Member
    Any thoughts after reviewing my diary?
This discussion has been closed.

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