I know this seems like an obvious answer. You eat a little more, until you're not hungry.
But, I'm eating what should be an acceptable amount (1300-1500 calories per day). Could my BMR be wrong? I'm loading up on fiber to feel fuller, including fats to satiate cravings, eating protein to keep up strength...I don't think I've had a single empty calorie today. I'm just so hungry! And the more water I drink, the hungrier I feel.
Can you eat more often, but smaller amounts?
I found that when I did this I had a pretty constant but mild and somehow invigorating hunger -- and I liked the feeling.
I'm hungry. Not starving (heh, I don't let it get to the painful point) but I'm definitely hearing some hungry grumbles coming from down there and I feel empty.
Are you sure you're eating enough calories? I'm not talking starvation mode but at your current weight (224lbs) I'm thinking 1600-1800 would be more appropriate and then lower as your weight drops. Just a thought--I'm no expert here but at my weight I try to eat ~1500cals for a loss.
As you lose weight you burn less calories (BMR) so just think if you start at 1300 now, when you get close to goal are you only going to have 1000? Talk about being hungry!
Depending on your height your maintaining calories are in the 2300's or so....so if you're looking to lose a pound a week you could afford up to 1800 cals a day if you need more to be full.
When I'm hungry but I know I just ate a meal, I'll eat something small like a granola bar but I take really small bites and I think the greater amount of chewing makes me feel like that one bar (which previously I would have devoured in two or three bites) takes up a lot more room. I know..sounds kind of odd, but it seems to work for me.
I agree that for weight loss, you could be eating a couple hundred more calories per day than you are. You are above 200 pounds, and when I was obove 200, I ate 1800 a day and lost.
I did not need to drop below 1800 until I was a little under 200 pounds-I am thinking it was around the 185-195 range somewhere. A 230 pound person burns more calories per day than someone who is 150-so that could be why you are hungry. You actually need a little more food each day for healthy weight loss.
When your weight loss slows to 1/2 pound a week or no loss-then you can drop it down to 1600-1700. When it stops again 10 pounds or so later-then drop it to 1500-1600, etc.
I think 1300-1500 a day seems fine, but when cutting calories it's important to scale back gradually. You don't want to get your body accustomed to so few because when you get used to it, you'll need less and less and then you'll have nowhere to go!
You really have to work at finding the biggest food you can find with the least calories. I know that sounds wierd but for instance ... a whole plateful of mixed greens with a nice low cal dressing and a couple of chopped eggs whites has way fewer calories than even half a candy bar? Comprende?
Play with your food choices.
1800-2000 will probably not hurt a thing until you get those sorts of things fihured out.
I have a few tricks for hunger...
-Some days you're just hungrier than usual (and sometimes, less hungry!) it doesn't always make sense you just have to realize it may be some kind of strange mood rather than anything to be worried about.
-I know if I've gone under my calories one day by too much, I'll be hungrier the next. I think eventually your body can adjust to any calorie count, but if you are say used to eating 1800 and eat 1500 one day it will throw you off a little.
-I think of something low-low-low calorie I can eat with water (pure water just makes my stomach growl more, but if I eat a little and drink a lot it seems to work). Sometimes - low calorie pudding snacks? I don't keep granola bars around or I'd eat 4-5 at a time.
-Add a little protein (protein drink, veggies with protein, lean meat...)
-Sometimes I *think* I'm hungry (my stomach is sure acting like it is) but I'm often just reacting to whatever I ate most recently. My stomach rumbles after various kinds of foods (I don't know if it's the sugar or fat, but both ice cream and non-dairy pudding do it to me). When I really sit and think about all that I ate, I realize I'm not feeling 100% and can usually convince myself it's more of a sick fullness rather than a hunger.
Good luck with it, eventually you can train your body into knowing how much food to expect and train your mind into the ups and downs that will come with it.
What do you do...?
. I'm just so hungry! And the more water I drink, the hungrier I feel.
