I've been losing weight on and off now for three years, and in that time I've lost about 40 pounds. I'll be on a calorie-restricted diet for a few months, then stop for a few (trying to eat mindfully), then when I notice I'm gaining again, I begin again. So far I haven't gained back more than about 5lbs before starting to lose again. Overall, I guess I've had about 3 or 4 calorie-counting periods.
I thought I had this all figured out! But I just started the calorie-restricted diet again in late September and things are not going so well. I get SO HUNGRY during the day, I can't think of anything else except eating. Already I've upped my normal calorie count per day (from 1250 to 1350). I try to eat more protein, I've begun snacking during the day - all the tricks I never had to worry about before.
I don't know if this is because I'm much closer to my goal weight, or if my metabolism is changing (I'm 22), or what, but I'm really frustrated. Take right now - I'm hungry, it's 8:45 at night, and I've already had all my alotted calories. I'll wake up tomorrow morning absolutely starving, and the cycle begins again. I never feel satiated or content. this has never happened before - help me!!
It would help if you posted a typical daily menu. A few suggestions:
1. Are you eating enough protein? For me, a combination of lean protein + some healthy fat really does the trick. A good example - 1/4 cup almonds + cheese string, turkey sandwich with avocado slices, piled high with spinach, etc.
2. Are you eating enough volume? I hate being hungry, so I typically eat large quantities of really healthy food. Favorite right now - curry roasted cauliflower, basically a big free plateful of food.
3. Are you eating high quality food? Frakenfoods are inherently unsatisfying - fat free this, sugar free that, 100 calorie snack packs, etc etc. I was really successful eating small meals every 2 hours and concentrating on making every calorie count, nutrition-wise. When I was eating 1400-1600 calories a day to lose weight, every calorie had to worthwhile.
4. Did you save calories for a snack afterdinner? Can you space out your meals so you are eating dinner later?
Glory is right on. What works for me is eating every 2.5 - 3 hours. I make sure I have veggies and protein along with whatever else I am eating. I also make sure that I am getting a lot of fiber in my carb dense foods. Cereals, crackers, flat bread, English muffins - all are high-fiber varieties.
When I have that "still hungry" feeling, I have a lowfat string cheese stick and a cup of veggie soup. This is about 150 calories and very satisfying. If I need some crunch - I throw in a fiber Wasa cracker with the soup. Or, you could use some other high-fiber crackers or fresh veggies.
Don't skimp on veggies - they help you feel full for very few calories.
Also - make sure you are drinking enough. Sometimes, when I think I am hungry, I am actually thirsty. Finishing off a big glass of water, Crystal Light or even V8 works wonders.
Hang in there - you CAN do this!!!
Glory and CountingDown are both on point here. You can eat an enormous plate of veggies or a big salad which will fill you up since it has plenty of fiber, yet you will not be consuming many calories at all. I'm personally partial to raw veggies and french onion dip, but everyone has their different favorites.
I've found that if you want to lose weight while still feeling full, then natural foods are the way to go. Like Glory said, 100 calorie packs will leave you dissatisfied and wanting more (if I bought a whole box of 100 calorie packs, I'd probably have swallowed it down in an hour ).
Seriously, the keys to feeling full and avoiding hunger are, for me:
1. Eating often - every 2-3 hours
2. Plenty of fiber and protein with each meal or snack
3. Plenty of water, throughout the day.
4. Eating "clean" - whole foods, very little packaged or processed/
5. Eating a ton of veggies - lots of food for the calories.
Last edited by mandalinn82; 11-05-2007 at 11:22 PM.
Ditto, ditto and more ditto. To a "T", what Mandalinn said in fact. I stick to that "system" and it really keeps my hunger at bay. In fact, I can't recall the last time I was truly, truly hungry, with the exception of breakfast and even then it's not awful, because I don't let it get to that point. And prior to breakfast, I drink a cup of hot tea.
Last edited by rockinrobin; 11-06-2007 at 06:47 AM.
Thanks for all the advice, guys. I'll really try to use it!
Here's a typical menu (what I ate yesterday)
8:00am: packet of oatmeal with 1/4 cup skim milk
10:30am snack: mini kitkat bar
11:45am lunch: sandwich on 12 grain bread, 2 slices swiss cheese, 1tbsp miracle whip
4:00pm snack: 1/2 cup soup, 1 cup skim milk
5:30pm dinner: broccoli and cheese stuffed chicken breast, 1/2 cup green beans
7:00pm snack: popsicle (one of those fruit based low sugar ones)
I have a few issues related to what food I can buy, primarily that I'm a student living off of loans and although I buy fresh fruit and veggies, they are expensive and I can't afford as much as I'd like. I'm not a vegetarian (obviously), but I don't like to cook with meat so I don't eat it often. Also, I eat my morning snack and lunch on campus three days a week, where I have no access to a microwave. Oh, and I'm not on a particular exercise program, but I live 11 blocks from campus and walk it every day. That's about 40 minutes of medium speed walking per day. I want to add a more structured program, but I'd like to get used to the diet first.
I think I'm beginning to have a few ideas on what to change, but I'd love to hear some more advice. I guess what really concerns me is that I've done this before and I've never had such a problem with hunger. In fact, I remember being hungry for the first couple of days, then getting used to the plan and not having a problem. Anyone have any ideas on why it's so different this time? Personal experience?
There is no cafe or anything that has a microwave you can use? I've attended 3 colleges in my life and all of them had some place where you could find a microwave for general use.
Does your packet of oatmeal contain sugar? Why not use the regular oatmeal in the tub. Even though it doesn't say it, you can easily microwave it and add your own spices. It is also cheaper.
I would heartily encourage you to look at buying veggies and fruit. They really don't cost much. You can also use beans to supplement your food, beans are cheap. Make a hummus spread using garbanzo beans (or any white bean) with some garlic and lemon juice. You can also buy some tahini, it isn't that expensive but isn't necessary for a bean spread. For lunch you could have a hummus spread wrap with a few veggies instead of your cheese sandwich.
I enjoy buying veggies like carrots, celery, cucumbers, etc and cutting them up and using them as a snack. You could make a bean dip to use for them.
Thanks for all the advice, guys. I'll really try to use it!
Here's a typical menu (what I ate yesterday)
8:00am: packet of oatmeal with 1/4 cup skim milk Replace with regular oatmeal- not instant - more fiber, less sugar - you can have a bigger bowl for the same # of calories - also consider adding protein with breakfast
10:30am snack: mini kitkat bar This is hunger inducing food, try a string cheese instead or string cheese with 1/2 apple or plain yogurt
11:45am lunch: sandwich on 12 grain bread, 2 slices swiss cheese, 1tbsp miracle whip swiss cheese is adding a lot of calories, can you replace one slice with some turkey and add a salad or a lot of veggies to the sandwich or a cup of veggie soup
4:00pm snack: 1/2 cup soup, 1 cup skim milk
5:30pm dinner: broccoli and cheese stuffed chicken breast, 1/2 cup green beans more veggies
7:00pm snack: popsicle (one of those fruit based low sugar ones) look for a protein snack to take you through the night, cottage cheese or string cheese
Overall you have a lot of calorie dense foods with very little fruits/veggies and your snacks are the kind that would make me hungrier, not satisfied. Veggies can be cheap if you look for what is in season and prepare them yourself. I like Nelie's suggestion of beanspread for sandwich wrap with lots of veggies.
Hummus and veggie dippers is also a great portable snack.
I have to ditto mandalinn and ennay, thats exactly how I eat.. very seldom does anything I eat come from a box, or package. Fruits and veggies are not that expensive. I went to walmart last night and I got a 3lb bag of apples, 2lbs of seedless red grapes, a bag of onions ( im on a grilled onion kick), bag of baby carrots, 8pk of yogurt, huge bag of frozen strawberries (because the fresh are yucky this time of year) they are the Dole kind that have no sugar, no juice or anything added, the ingredients read .. "strawberries" lol. I also got a head of broccoli and all that was $20.00 and that will last me week, at least. I dont eat alot of meat, mostly beans, and fish. I buy the bags of frozen fish and they are portioned out, and they are like $6 and I eat for a week at least off that. Eatting clean makes a huge difference, especially when you work out, builds those muscles
I'm not sure why you weren't hungry in the past, but are now. All I know is that I would be starving in the past, present and future. Kit kat bars and miracle whip. High calories, not much volume. Not very filling.Or nutrients.
How about an egg white omlette with the oatmeal?
Snack - how about an apple? Or a bunch of veggies- grape tomatoes, baby carrots, bell peppers
Lunch - have turkey instead of the cheese with mustard instead of the miracle whip. Add some sliced tomato, lettuce or spinach.
Or a real big salad with tuna - no mayo
Dinner - grilled chicken breast with tons of veggies
Fat free yogurt makes a great, filling snack as well. You can add in some high fiber cereal (Fiber One) to boost the nutrition and filling factor, adds a nice crunch too
I'm not sure what the price of a Kit Kat bar is, but I'd be willing to bet it's in the same price range with an apple. And the apple is going to fill you up more and keep you full longer, for a lot less calories.
You guys have a lot of great advice, I'll be sure to take advantage of it. In defense of my sample menu, you did catch me at the day before grocery day - hence the relative lack of veggies and fruits. And the kit-kat is my attempt to eat the leftover Halloween candy one at a time, instead of all at once (I know, excuses, excuses)
My next question is, how do you guys deal with things you "have" to have? For example, I have a terrible sweet tooth, and I just can't choke down oatmeal without brown sugar. I also crave sweet bread type items like cake far more than I crave chocolate. Also, I love tuna and I know it's good for me, but I only love it with miracle whip or mayo, it just doesn't taste good to me otherwise.
Sooo Hungry
).
