Weight Loss Support - Hungrier than ever!!




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Beach Patrol
11-09-2011, 01:19 PM
In no certain amount of time, so far I've lost 34 lb. I'm happy & proud of that so yay me! :yay:

But now, it seems, the past few days anyway, I've been hungry-hungry-hungry! Whereas before (at least the past year) that I've been counting my calories & adjusting as needed, I was happy with the amount of food I've been consuming. Learning to "un"learn the bad habit of over-stuffing myself.I think that is a great deal of the success I've had thus far. BUT! - the past few days, I've been having cravings that I haven't had in a long while, and wanting more & more food. Monday I ate just over 2,000 calories! :fr: (my normal day is 1,400-1,500 calories) and yesterday I had 1,755 calories... :stress: ACK! I was just HUNGRY! -hungrier than normal, anyway! :?:

I thought I was heading back down the "gluttony trail" again, and possibly starting to undo all my hard work.

Then today - I read an article that touts "After dieting, hormone changes may fuel weight gain" - and here's a quick excerpt:
Scientists have known for years that hormones found in the gut, pancreas, and fatty tissue strongly influence body weight and processes such as hunger and calorie burning. And the reverse is also true: A drop in body fat percentage, for instance, causes a decrease in the levels of certain hormones (such as leptin, which signals to your brain when you're full) and an increase in others (such as ghrelin, which stimulates hunger).

Oh sweet merciful Zeus! :o

Sometimes it seems that our bodies completely work against us in trying to get healthier!!!

Of course the article goes on to say
That's not to say that weight regain is inevitable, or that these drives can't be overcome through willpower. Although the hormone changes noted in the study are very real physical effects, Proietto says, personality and psychological factors may play a role in an individual's ability to manage chronic hunger.

"This may explain why some people maintain weight loss for longer than others," he says. "Maintenance of weight loss requires continued vigilance and conscious effort to resist hunger."

Cutting to the chase, we just need to be ever-mindful of what we're putting in our mouth. But OMG, right now, I feel like I could eat an entire pizza!!! Soooo hard to resist that crazy hunger urge!!! -

What do you when you feel crazy hungry??

and here's the article link if you care to read it:
http://www.cnn.com/2011/10/26/health/post-diet-weight-regain/index.html?iref=obinsite


slytherinanachronism
11-09-2011, 02:03 PM
Some things I try when I'm trying to distract myself: drink lots of water, file and paint my nails, braid my hair, clean the house, organize my room, go on 3FC, go for a walk, go shopping, go to the library, and (most importantly) try to avoid the kitchen as much as possible.

free1
11-09-2011, 02:03 PM
I'm also calorie counting....I don't know your plan but I had this issue a few weeks ago and someone here told me to increase my intake of complex and healthier carbohydrates and to decrease my "sugar stimulant" foods and low quality carbs (i.e.- yogurts, raisings, 100-calorie carb snacks, etc.). I did somewhat and added in things like sweet potatoes, low-fat cheeses, more fruit, etc.

It helped me with my hungry cravings. I also felt like I was hungry ALL DAY even though I've been calorie counting for months and did not have this problem before. Don't know if this helps but it worked for me.


popspry
11-09-2011, 02:09 PM
I started at almost your weight, eat the same calories, have the same goal weight, and am the same height and I started to get really hungry in the mid-150s too. It was definitely a hard time for me, but my crazy hunger seems to have died down, for the time.

carter
11-09-2011, 03:38 PM
I have hungry days from time to time, or periods of several days in which I feel hungrier than usual.

To be honest - some of you might not like this answer - what I do when I am genuinely hungry is eat. I try to pick something with lots of protein, like Greek yogurt, boiled eggs, a can of sardines, etc.

That is not to say that I don't try other tricks first - drinking water or a hot beverage, distracting myself for some set period of time until my next meal, etc. But, if my body is genuinely hungry, I have no problem going a couple hundred calories over for a day or two.

I'm not winning any speed records for weight loss anyhow; I'm much happier doing something sustainable and rational (like eating when I'm actually hungry) even if it might mean I only lose 4.5 pounds this month instead of 5.

Now, if we're talking about more than a couple of days, or hunger that occurs more often than a few days a month, it's a sign that something in my plan needs to change. But, a few days a month of occasional hunger? Really I just respond to it with a little healthy, well-chosen food.

EagleRiverDee
11-09-2011, 03:46 PM
I try to keep a can of nuts on my desk at work, and if the hungries really set in I'll eat a small handful- about 1 oz- and that usually helps to tide me over until mealtime. I've also greatly increased my protein intake and greatly decreased my carb intake because carbs make me hungy and protein keeps me satisfied for a lot longer. And I drink about 4 liters of water a day (as water or tea). I avoid coffee because it crashes my blood sugar and I get so hungry I get the shakes.

Steph7409
11-09-2011, 04:06 PM
I've been crazy hungry the last couple of days myself. I stayed on plan yesterday but haven't done myself any favors today by eating a piece of coffee cake for breakfast (leftovers from an office meeting) and two bags of Snackwell's caramel popcorn for lunch. I'm not over my calorie count but eating snacks instead of better food isn't a good strategy. I think I was hoping it would satisfy my cravings, but no (OF COURSE).

So I'm chewing gum and just waiting to go home and exercise (without stopping at the new pizza place on my way home and eating an entire pizza!).

lin43
11-09-2011, 08:03 PM
I know what you mean. Sometime in last month I started feeling that way, and it lasted for more than a week. Prior to that, I had started getting slacker on my eating---i.e., eating more treats more often than I normally would. The apex was Sunday before last when I ended up eating 1/2 of a homemade pecan pie (which is amazingly easy to do, especially if you space it over the course of a day). I decided after that to go back to "phase 1" of my diet (no, I'm not on South Beach---I just mean back to "strict mode"). I went back to only allowing myself a small treat a couple times a week. I started eating filling foods---oatmeal, toast and peanut butter, bean burritos, etc. That helped A LOT! I now feel back to normal.

Another thing I've done for a few weeks now is figure out the calories I need to maintain what would be a decent goal weight for me (140), and start eating at that level (which happens to be 1700-1800 calories). I don't know how much I weigh, but I'm consistently wearing a size 8 (i.e., every size 8 I've tried on in any store fits me), so I'm actually pretty happy with the way I look. As such, I don't really care if I lose any more, but even if I needed to, I would be in no hurry. I figure that I might as well start eating at the level that I will be eating for the rest of my life. The benefit to that, of course, is that now I am eating more food. Amazingly, I feel as if I've lost even more weight since I made this change (some of my clothes are looser).

Perhaps you should try eating the maintenance calories for you goal weight for a while. You'll probably still lose but just more slowly, and you'll be more satisfied and full in the meantime.

JohnP
11-09-2011, 08:09 PM
Yes - welcome to the wonderful world of approaching goal weight. :hug:

Leptin, and the lack of it, is a major pain in the stomach. :D

I don't have any answers but you might want to just increase calories and try to maintain for a couple weeks. Then resume a caloric deficit.

Also, intermittent fasting has helped a lot of people.

Finally - I don't know if you're low carb or not but for many people low carb helps control hunger as protein and fat tend to me more satiating than carbs.

Tomato
11-09-2011, 08:54 PM
Pretty much what Carter said. When I am hungry, I eat. There was a time when I thought there was something seriously wrong with me because I was CRAZY HUNGRY all the time; and I also kept thinking about food all the time. Then, somehow, it stopped and I think I found some kind of a balance. However, this was not during the course of one week, I am talking about months. But I still, ocassionally, have very hungry days and then I have days when I don't feel to each that much. I don't count calories so I don't worry about what my caloric intake is on any given day.

berryblondeboys
11-09-2011, 10:23 PM
Add to that the research (on NPR a week or so back)that says that those who are successful maintainers are those who exercise 6 days a week and eat lower calories than would someone who never was overweight. Basically saying that those who were never fat don't need to exercise as much or eat as little as those who were once fat.... So, you get more hungry, but can eat less and need to move more. No wonder so few manage to keep the weight off... kind of depressing... BUT.... I did this to myself, so I have to deal with the consequences of it too.

Kahokkuri
11-09-2011, 10:59 PM
I can map out my CRAZY HUNGRY days according to my birth control schedule. I dread the yellow pills! I do let myself eat when I'm hungry, but my sin is letting 10 almonds turn into half a bag.

I think as long as you're able to stop yourself after a small, filling snack then you can allow yourself some extra calories to make up for the extra hunger.

marigrace
11-09-2011, 11:33 PM
Reducing the carbs, and increasing the protein may work. Also, I fill up my plate w/ at least 50% vegetables. Adding fruits and beverages also adds to a feeling of fullness.

indiblue
11-10-2011, 01:54 AM
Do you know how HUGE a salad of 350 g of cabbage or spinach is?? Simply massive!!!! And often under 100 calories!

I'm not trying to be snarky- I'm just giddy with how much volume I can eat (and therefore how full I feel) when I have enormous bowls of vegetables for meals. It helps me feel much more full than protein, admittedly. Maybe volume is the trick for you as well?

Good luck :)

runningfromfat
11-10-2011, 06:29 AM
I've had a lot of hungry periods and it normally means for me it's time to change something with my diet. Here are some things that have worked in the past for me:

- changing eating times
- increasing (or decreasing) the number of whole grains in my diet
- checking that I always combine carbs with protein
- increasing the amount of fruit in my diet
- increase or decreasing exercise levels/type of exercise
- increasing amount of protein (specifically red meat)
- decreasing dairy
- cutting back on drinking calories (even stuff like smoothies)

I know there's this problem with leptin levels but I also know there are always things you can tweak in your diet and exercise plan too. Play around with it a bit. I refuse to believe I'm going to be starving for the rest of my life (and honestly? if it gets really bad I'd rather maintain at a higher weight that I found sustainable vs. a lower one that drives me nuts ;) ).

BostonFitGirl
11-10-2011, 06:48 AM
I eat as well. The hardest part is not eating till you feel full. Just eat something, it can be small, and soon after you'll forget about the hungries. I always pished at people saying to eat some nuts, because after a couple nuts, I'm still starving....but if you wait a little bit, they actually help! For a long time, even! (I know longer than I wanted to not be hungry).

Other ideas:
- Eat smaller meals more often. It feels like you're eating more.
- Eat a whole bunch of something low cal. I go crazy for greens and vinegar. I could eat it all day long. Everyone has their one healthy thing that they can eat.
- Eat something small (handfull of nuts) and wait it out!
- DRINK DRINK DRINK DRINK WATER!! Often our bodies confuse an empty tummy with hunger - when it's just thirst. You could fill it so full of water that it doesn't want any food!

Beach Patrol
11-10-2011, 12:32 PM
First off - THANK YOU EVERYONE for your responses!! :)

I have thought a lot about this "crazy hunger".
This is my "plus" column -
+ I eat A LOT of veggies! Esp. at lunch!! (usually 2 cups)
+ protein with EVERY meal (eggs @ brekkie, chicken @ lunch, pork, chicken or beef @ dinner)
+ I do not drink my calories (except for the cream in my morning coffee)
+ I drink on average, 48-64 oz of water per day
+ I continue to count calories
+ I exercise 2-4 days per week; weight lifting, walking, swimming (swimming is now seasonally over)

Negatives?
- I do love my "treat time" each day, but I don't go overboard. 80% of the time I keep it to a 100-calorie count treat.

And that's really the only "negative" I can think of... even tho I don't really consider that to be a "negative". :^:

The only thing I can see that I can change is to maybe eat MORE protein and either increase or decrease my exercise. I really don't see how decreasing my exercise can help...:?: but... I'd be willing to try it.

Oh, and I am losing S-L-O-W-L-Y. About 1-2 lb per month. I deeply admire y'all that are losing 4-5 lb per month!!

indiblue
11-11-2011, 01:38 AM
+ I eat A LOT of veggies! Esp. at lunch!! (usually 2 cups)

I was thinking more like.. 4-6 cups! When I eat cauliflower I eat the entire head (usually pureed, with a little milk), or 1/2+ entire head of cabbage, or 4 FULL roasted beets. My salads and veg stir fries don't fit into bowls- I have to use a medium-sized mixing bowl haha. I'm following Eat to Live which requires 2 POUNDS of vegetables a day. It's an absurdly large volume of food with very few calories (and tons and tons of nutrients) which gets me super full!

I don't mean to push this on you, just wanted to clarify what I meant by tons of veggies :D

Good luck! :hug:

carter
11-11-2011, 08:19 AM
I was thinking more like.. 4-6 cups! When I eat cauliflower I eat the entire head (usually pureed, with a little milk), or 1/2+ entire head of cabbage, or 4 FULL roasted beets. My salads and veg stir fries don't fit into bowls- I have to use a medium-sized mixing bowl haha. I'm following Eat to Live which requires 2 POUNDS of vegetables a day. It's an absurdly large volume of food with very few calories (and tons and tons of nutrients) which gets me super full!

I don't mean to push this on you, just wanted to clarify what I meant by tons of veggies :D

Good luck! :hug:

Another vote for high veggie volume here. I realized during this process that I love to eat large meals, big fun piles of food. And so I often forego something like a demure little 1/2 cup of brown rice in favor of an enormous pile of steamed broccoli for the same calories. The broccoli is more flavorful and has a fun crunchy texture too!

Eating tons of vegetables - roasted, steamed, sautéed, boiled, or raw - in great variety and great volume has been a great key to my success. It keeps my meals big, satisfying, and fun.

Beach Patrol
11-11-2011, 01:32 PM
Another vote for high veggie volume here. I realized during this process that I love to eat large meals, big fun piles of food. And so I often forego something like a demure little 1/2 cup of brown rice in favor of an enormous pile of steamed broccoli for the same calories. The broccoli is more flavorful and has a fun crunchy texture too!

Eating tons of vegetables - roasted, steamed, sautéed, boiled, or raw - in great variety and great volume has been a great key to my success. It keeps my meals big, satisfying, and fun.


Of course, I have nothing against veggies (I eat more than 2 cups per day - I meant that I eat 2 cups AT LUNCH alone - sometimes more) - and I think it's great that you and others eat "big fun piles of food" & still stay on plan & manage to lose - BUT... part of my journey is not just losing weight - it's learning to stay within proper portion sizes of foods - because I am a binger, & that's VERY HARD to control... so, be it veggies, meat, treats, whatever. I feel like if I start eating much larger amounts of food (any food, including veggies) that I will start distorting the image of what a "serving size" is - and once that starts, it just gets out of control so quickly. :( And it's hard to increase ANY food without overall increase of calories, and since I'm a calorie counter... well... you see what I mean? :?:

carter
11-11-2011, 02:31 PM
Whatever works for you, Beach. :) We all have to find our own path to sustainable weight loss.

It's a very tough balance to strike, finding the best approach for yourself. We have insights into various aspects of who we are and how we eat. And we have to make decisions about which of those aspects we need to change (because something has to change if we're going to lose weight), and which of those aspects we need to work with (because we are who we are, and we need change that is sustainable for ourselves).

For me, I learned that a plan of demure little delicate portions of food is simply not sustainable. I am not a demure little delicate person, and I need to feel like I've eaten something! I looked at my desire to eat big portions, and instead of trying to change it and train myself to eat less volume, I worked within it to find a plan that worked for me, by making the bulk of those big portions into vegetables in a way that fits within my caloric limits.

You, or someone else, might look at your desire to eat big portions, and decide that is an aspect you need to change, rather than an aspect to work with as I did. That's fine too. Only you can know what kind of approach is going to work for you - really only trial and error will tell you. But at any rate, you don't have to justify your approach to anyone. I don't take it personally if someone finds my approach to weight loss isn't right for them. Goodness knows there are things other people find success doing ("skinny cow" desserts? protein shakes?) that could never, ever be a part of a successful plan for me.

:)

indiblue
11-12-2011, 10:04 AM
it's learning to stay within proper portion sizes of foods[/U] - because I am a binger, & that's VERY HARD to control... [/B]so, be it veggies, meat, treats, whatever. I feel like if I start eating much larger amounts of food (any food, including veggies) that I will start distorting the image of what a "serving size" is - and once that starts, it just gets out of control so quickly. :( And it's hard to increase ANY food without overall increase of calories, and since I'm a calorie counter... well... you see what I mean? :?:

I'm a calorie-counter too, and for me a serving size is derived not from a standard cup size or percentage of the plate the veggies are taken up. It's derived from weight. Because different veggies have vastly different weights, a serving of spinach looks VERY different from a serving of sweet potato.

Someone might say "a portion size of veggies is half the plate" or "1/4 of the plate." But that doesn't make sense to me- it only takes 15 pieces of spinach, or 1/2 of a beet to fill up half the plate. However, it does take a much smaller amount of sweet potato to do so. Yet the calorie counts are WILDLY different. A sweet potato may be 130 calories while those 15 leaves of spinach are less than 10 total.

So instead I weigh, and know that 100 g of sweet potato will give me a different calorie count from 100 g of spinach. And that 100 g of spinach will look HUGE, but it's delivering the same calories, more nutrients, and filling me up.

So yes, eating literally a bowlful of spinach will increase my overall calories (from otherwise those 15 pieces), but only from around 10 calories to 100 calories.

I love having most of my calories coming from veggies. They are nutrient dense and voluminous. But like carter said, you know your body best, so trust your own judgment. I know nothing about binge behavior and only you can identify what is best for you. Good luck!! :)

lin43
11-12-2011, 11:29 AM
Of course, I have nothing against veggies (I eat more than 2 cups per day - I meant that I eat 2 cups AT LUNCH alone - sometimes more) - and I think it's great that you and others eat "big fun piles of food" & still stay on plan & manage to lose - BUT... part of my journey is not just losing weight - it's learning to stay within proper portion sizes of foods - because I am a binger, & that's VERY HARD to control... so, be it veggies, meat, treats, whatever. I feel like if I start eating much larger amounts of food (any food, including veggies) that I will start distorting the image of what a "serving size" is - and once that starts, it just gets out of control so quickly. :( And it's hard to increase ANY food without overall increase of calories, and since I'm a calorie counter... well... you see what I mean? :?:

I do---and you took the words right out of my mouth! I was just going to post a similar response. Even if something is low calorie, I try to still eat a normal portion size. I'm trying to train myself to eat correct portion sizes because for years it seemed like only two or three platefuls of food were ever enough for me.

Beach Patrol
11-13-2011, 10:16 AM
I do---and you took the words right out of my mouth! I was just going to post a similar response. Even if something is low calorie, I try to still eat a normal portion size. I'm trying to train myself to eat correct portion sizes because for years it seemed like only two or three platefuls of food were ever enough for me.

Exactly!! I swear... it's difficult!!! but I'm learning! (baby steps, beach patrol... baby steps!!!) :)