100 lb. Club - Sooooo H-u-n-g-r-y!
07-06-2009, 07:44 PM
Okay, so for the last two days I've been goning over my calories, I'm aiming for 2000. Yesterday it was by 200 or so. Today it was 400 or so. I've been very careful about watching the calories (I log right afterwards) I've been eatting and at snacks I'm going with carrots or an orange or pear. My meals seem pretty well balanced. Easy on fat, balancing carbs and protiens but the last few days I've been sooooo HUNGRY! I thought it was just in my mind so I'd distract myself, go for a walk, go to bed early, read, etc., but still felt hungry. So I'd go grab another orange. I'd still be hungry so I'd grab a slice of bread or granola bar. The "extras" I know are what putting me over.
It peaked tonight at dinner. We had chicken stirfry, and I was careful to measure out my food. DH ate a little over half of his, I ate ALL of mine plus some of his leftovers. The chicken and rice bumped my cals WAY over and I knew they were going to... but I felt SOOOO hungry! I stopped from eatting ALL of the leftovers. I don't feel hungry... not full but not hungry. Nice middle road.
My workouts started with a 20 minute walk around the neighborhood and I've been doing the Shred workout video (strength training, cardio and abs) everymorning for the last 4 or 5 days and trying to add an extra 20 minute walk at night, to increase my activity.
My question is... IS it in my head? Its only my first week and I'm thinking its some sorta mind block I'm having but its driving me insane! Did anyone else go through this? Any advice would be appreciated! TY!
07-06-2009, 08:37 PM
Can you give us an example of what your day looks like foodwise? You probably shouldn't be hungry at that calorie level. You mentioned easy on fats, but I find that fats help me stay "un-hungry". For example, if you are having carrots for a snack, have a few nuts or a piece of string cheese too. But I would take those calories from one of your meals rather than going over 2000.
Edit to add - Also, how do you define hungry?
07-06-2009, 09:21 PM
I eat about 2000 calories a day, and I definitely can be hungry on that. Although I love fruit, I can't eat it on it's own - that will make me more hungry. I agree with the previous poster, give us an idea of what you're eating. For myself, I find the hunger more maintainable on higher protein / fat, lower carbs. A really basic example of my daily meals.
Breakfast: egg/egg whites, fruit, toast (higher protein or multi-grain) with butter or jam
Snack: beef jerky
Lunch: multi-grain wrap with mustard/lettuce/3oz of cooked meat, fruit
Snack: hummus and flatbread (sometimes carrots)
Dinner: generally some type of protein and vegetables (rarely pasta, rice or potato)
Snack: fruit, protein shake
The protein shake before dinner seems to keep my stomach from rumbling. Late night eating used to be a huge problem. An example of a stir-fry I would make (for each) would be 6oz steak or chicken (marinated) with 2-3 cups of veggies. I don't bother with the rice, or if so, just serve it to the others eating. If DH isn't eating his full portion then perhaps you're making too much (just something to think about).
Oops - should have added, that sometimes adding intense exercise can make you more hungry. I tend to add just under 300 calories on the days I lift weights, but it's in the form of a protein shake with fruit. Not just more food. :)
07-06-2009, 09:35 PM
I'm with Anne . . . I too need more protein, particlularly with the insulin resistance and try and go easy on high GI carbs (rice - egads! love the stuff but my blood sugar doesnt so much) or balance them with protein in a meal.
Apart from food itself, I try to be more mindful when I am eating these days so that I dont get home from work, inhale my dinner and then sit there thinking "Now what?".
Have you considered adding soups into your day? I find a bowl of broccoli love (just broc and stock) is deeeeeeeeeeeeeelish and really filling for me.
07-06-2009, 09:52 PM
you need protein and good fats to help you feel full too! alot if fruits will just raise you blood sugar then make you hungrier after wards
07-06-2009, 09:56 PM
I definitely need protein and fats every time I eat. And, I find I do better eating 6 small meals instead of 3 larger ones.
Seriously, If I don't balance my calories EVERY time I eat, I can be a ravenous hungry beast!
07-06-2009, 10:15 PM
Okay, here's a daily menu idea:
Breakfast is generally 1c Special K w/Berries and 1/2 C 1% milk, than I have a fruit snack before lunch. Lunch would be a tuna sandwhich w/fruit and carrot sticks, than another snack like celery w/peanut butter and a piece of fruit than dinner, which like tonight was Chicken and Veggies w/rice, last night it was spaghetti, salad and green beans. And than fruit for snack again. And it was working fine for week 1. The last couple days I've added like a slice of bread and a teaspoon of peanut butter for a snack and an extra piece of fruit. I do A LOT of fruit.
And by hungry I mean a feeling in my stomach that tells my head "time to eat". But I'm thinking its a false sensation like its really only my mind telling my stomach but its so hard to tell.
07-06-2009, 10:32 PM
I actually do get that belly (real) hunger from fruit, always have even when I have been at a lower weight . . . I dont know what its about.
OK, how do you feel about adding in after breakfast maybe a handful of almonds or a low fat string cheese or yoghurt w/fruit? . . . and eating the peanut butter with an apple?
Bump up the protein & veggies a little more at lunch and dinner and go easier on the pasta and rice (or choose wholewheat or other grains that pasta can be made from . . . or try some quinoa where you would use rice) and maybe stick to lower GI fruits for a few days and see if that helps at all. . . . if you are sensitive to rises in your blood sugar the fruit could be doing it.
My motto is generally if you are hungry (that real hunger) you need to eat. If its happening for days on end then it may mean what you are eating needs some fine tuning is all. I dont think you will feel like this forever :)
07-06-2009, 10:40 PM
Thanks. I am definitly going to give that a try. I'll cut out the fruit except for maybe with breatkfast and add in the apple and peanut butter snack (sounds yummy) and tomorrow nights dinner we'll make low-low carb.
I had no idea fruits could cause that.
07-06-2009, 10:43 PM
Tara, it might be helpful if, along with the daily menu, you gave us your calorie breakdown for each meal and snack. Because unless your portions are way larger than I'm guesstimating or you're eating 1000+ calorie dinners, I'm not seeing where you're getting 2000 calories from this daily menu.
07-06-2009, 10:46 PM
Who knows what it is, maybe someone w/some more detailed dietary knowledge can shed some light on it for us, but hey it doesnt hurt to give it a whirl! ;)
And I think the small changes above can easily be incorporated into your current plan so its not too radical and the calorie counts should be close.
btw I loooooooooooooooooove a tart granny smith apply w/ peanut butter. So. Good. I have even had it with some finely shaved parmesan (nix the PB) . . . insanely good.
Alana in Canada
07-06-2009, 10:48 PM
I hope you don't mind my saying so, but your breakfast would have too many carbs for me. Like so many have already stated, I need fat and protein. So, breakfast is usually a one egg omelette (about 1/2 cup veggies) fried with 1 tsp of olive oil.
For lunch, when I have a wrap, I include 1 Tbsp of hummous (but no mayo or other fat) with my lean meat.
I'm on a portion control plan for 1600 calories. I'm "allowed" two portions of fruit a day.
I'm also allowed two portions of Dairy--so often I'll have 1/2 cup of low-fat yogurt with the fruit--or cottage cheese.
Try combining your fruit with some protein and reach for a healthy/fat protein options more than the carbs/fruit options and see how it goes. If your still hungry for another week, you may need to add in a few more calories.
I almost forgot--you are drinking water, though, right? Whenever I'm really hungry, I grab a pint of water. If I'm still hungry after I drink it--then I have a snack.
07-06-2009, 11:31 PM
I try to have protein with every single meal/snack. If I eat just fruit on it's own then I tend to get hungry very quickly.
Special K is kind of a crap empty cereal. What about starting your day with some Kashi go lean? Or Optimum cereal? Maybe a whole grain mini bagel with laughing cow cheese and a banana?
Lunch for me HAS to have a LOT of protein. So I'll do a tuna steak, an entire can of tuna, a chicken breast ... that sort of thing. I do love my protein shakes too to stave off the hungries.
One thing that helped me is making sure that all of my grains are WHOLE grains and not white. The white flours, grains, rice make me think I am starving!!!
Good luck. Let us know how else we can help!
07-07-2009, 12:00 AM
Fat is actually really key for your body's satiety response - having protein and fat with every meal and snack will keep you full, longer, and help your body realize you have had enough nutrients as well.
I'd recommend adding in more vegetables in place of some of the carbs and adding some nuts or eggs in for breakfast. That should help your hungry feeling a bit. For what it's worth, the eating plan I follow is focused entirely on lifetime eating changes and NOT feelig hungry or diety. It's "The Don't Go Hungry Diet" by Dr. Amanda Sainsbury-Salis, and may be helpful to you. She has a great website as well.
07-07-2009, 02:12 AM
I know exactly how you feel Tara. I had one day last week like that, I also have a goal of 2000 calories and ate about 2300. That day I just felt so hungry and I couldn't understand why. The previous few days were great. I was actually under.
When that happens, just don't let go. It's sooo easy to say "I already messed up, I might as well eat ___ too". But don't. You can make it up. If you're average for the WEEK is still on track, you did good, just remember that. You didn't fail. You still have the opportunity to get back up and keep going. *hugs*
07-07-2009, 08:09 AM
The only time in my whole life that I wasn't hungry was in 2005 when I lost a ton of weight (okay not a ton, but close) and maintained it in 2006. I gave up wheat, gluten, yeast and sugar. Barring that....how about fiber, as in beans? Healthy and VERY filling. Calorie dense. I'm trying to recapture the not hungry thing now.
07-07-2009, 08:17 AM
I am going to say I think some of it might be in your head. You should try more filling snacks and all the suggestions above to be sure but I know when I started it took me a long time to know that after i had my (more than sufficent meal) and I thought i was still soooo hungry and just would finish iup the kids plates for them....it was in my head. I had to relearn the difference between hunger and that desire for food that helped me get all this weight on in the first place. It was tough. I genuinely thought I was just hungry all the time. I wasn't, I just wanted food. Sometimes our mind plays tricks on us.
07-07-2009, 10:38 AM
Agreeing that it is possibly mostly in your head. You might be hungry before the meal, but you should be able to stop after a decent serve.
Have you tried the 20 minute wait before gaving seconds trick? 20 minutes is said to be how long it takes for your stomach to tell your brain that you have eaten. If you can wait, the urge to eat more often passes.
And nthing the suggestion to put something with fat or protein with your fruit to make it last longer.
07-07-2009, 11:22 AM
In case it's head hunger:
Last time I lost a lot of weight, my principle plan was to make myself very small portions of whatever, and eat them with the promise to myself, which I always kept, that if I was still hungry afterwards, I'd go and make some more. It helped that I usually made myself meals from raw ingredients, so I had to be really hungry to be bothered to start from scratch again.
In about 90% of cases, I never went back for more, and I learned eventually what 'satisfied' felt like, a feeling I had not known before.
I've recognized that, long-term, I need the belt and braces of calorie counting too but this is easy this time because of the previous experience of giving myself time to register 'enough'.
Alana in Canada
07-07-2009, 02:39 PM
I was reading "Mindless Eating" last night and the author made the point that one will perceive oneself as being hungry if one hasn't has an adequate volume of food.
So, another thing you could try is eating food with lots of volume: 1 cup of real strawberries--or blueberries with a more filling cereal than 1/2 a banana for example.
07-07-2009, 03:09 PM
I remember being really hungry in the beginning of my weight loss. One thing that helped was eating a big bowl of vegetables. I would cut up a zucchini a yellow squash a bunch of mushrooms some carrots and tomato, saute them with italian seasoning and garlic. I told my husband it was spaghetti without the noodles because I use canned diced tomatoes sometimes which makes it nice and saucy. He thought it was funny, but he would eat it too. A bowl of that doesn't have too many calories and really fills you. Now I add some turkey italian sausage to it and serve it with whole wheat pasta for a really delicious dinner.
A huge bowl of salad with some low calorie dressing can be a great thing when you feel ravenous, too. I agree with the others that it is important to get rid of the white carbs. I really limit carbs, even the good ones. I stick to the 2 oz. serving of whole wheat pasta. I just add a ton of veggies to it and it's fine. I can't do the regular cereals for breakfast. I have oatmeal with a tsp of peanut butter stirred in and a banana added. The peanut butter gives some protein and fat and keeps you full longer.
Just hang in there, it will get easier!
Alana in Canada
07-07-2009, 03:59 PM
Oh--and when I do have cereal (in the fall and winter, mostly) I have a cooked cereal with a tablespoon of healthy nuts--like H8cake's oatmeal. I may just try peanut butter--thanks!