Fitness Minutes: (276,898)
12/2/12 6:40 A
Hi, Sarah !
You don't have your Spark page available to look at. So, I'm not sure what you've been eating or how much. Even though you may have eaten very healthy for the day, the reason you may feel hungry later is because you didn't eat enough calories.
How long have you been trying to lose ? If it's only been a few days, that would explain why you feel hungry at night. I don't know anything about you, so I'm going to create an example. Let's say you weigh 200 pounds and want to lose 50. You filled out your Spark nutrition profile and the software recommended that in order to lose one pound per week, you should eat 1500-1700 calories per day. The software calculates how many calories your body needs to maintain your weight, then deducts 500.
one pound of fat = 3,500 calories. So, if you were to decrease the amount of food you ate by 500 calories, in seven days that would give you 3,500 calories or one pound of fat.
So, the SP software calculates that you need 1500-1700 calories a day to lose one pound of fat in one week. You eat that amount, but you don't feel satisfied. Why ? If the SP software deducted 500 calories to lose, that means your body needed at least 2,000-2,200 calories to maintain your weight of 200 pounds. If you were eating say 2,500-3,000 calories per day and now you're eating 1500-1700, your body is wondering where that other 1,000 calories is.
This is what happens to many people when they decide they want to lose. They may go from eating 2,500 calories a day down to 1,500. That's a big shock for the human body even if you're eating perfectly.
So, it's possible, some of the hunger you're feeling may be a result of your body needing more time to adjust to the new caloric intake. You may need to eat a bit more so that your body doesn't feel deprived. Have a couple extra pieces of fruit. Have some nuts. there are lots of healthy ways to increase the amount of food you eat so that you don't feel deprived.
As your body adjusts to the new caloric intake, you'll feel less hungry. it does take time to learn good nutrition. One thing to do is make sure you're eating enough foods that are high in fiber. FIBER is sating and helps keep us full for longer. fresh fruits and veggies are loaded with fiber. oatmeal has fiber. whole wheat bread has fiber. try increasing the amount of fiber you eat.
these are just a few random thoughts since we really don't know anything about you.
Night time is hard for me always has been always will be.. I will say that tracking is the number one thing that has helped with my journey.. a trick I did in the begining and sometimes still do is, when you feel like you want to eat something say that ice cream, go to your tracer, look at your calorie range how many calories have you got left to eat? did you eat your 3 meals already? maybe you do not have enough calories left to eat it so if you don't then plan if for another day.. and when that day comes you may not even want it.. but reallty looking at calories on the tracker really keeps you on track.. Good Luck and welcome to spark..
Fitness Minutes: (40,443)
25,727 12/2/12 3:50 A
I'm looking forward to visiting you on your SparkPage when you have it up and running :-)
You are more than welcome re the support. We are here to help each other become the people that we are MEANT to be :-)
Take care, Kris xx
Fitness Minutes: (0)
2 12/1/12 11:08 P
Thank you for your encouragement- it means a lot!! I will take you up on your advice and create a SparkPage and use the Nutritional & Fitness Tracker to help limit my snacking. I think I am trying to change everything all at once and should probably start with smaller changes. Once again, thank you for the support!
Fitness Minutes: (40,443)
25,727 12/1/12 10:43 P
Given that this is your first post, I tried to access your SparkPage to see when you started, but you don't have one. If you would like to create one and have it open so that others can drop by (generally to leave encouraging little messages), you will find that you will get loads more support.
As far as this your issue is concerned, I am assuming that you are new to SP. I am also wondering if you tried changing everything all at once?? IF this is the case, then go back to the beginning and make changes using baby steps. This means changing only one or two things to start with, and only when your body/mind is used to the changes, then add something else to the mix as well.
IF you dropped a lot of calories suddenly then you WILL get hungry and unfortunately, afternoons and evenings are generally the worst times for self-sabotage!
Ensure that you are using the Nutrition Tracker. I weigh all of my food and enter it in there. This is an amazing tool that actually gives us the power to tweak our intake as and when necessary to ensure that we stay on track. Ensure that you are getting plenty of fruit/veges, and quality protein, but not from processed meats. These will both help to keep you fuller for longer. Having a hard boiled egg as a snack is great - so is a cold baked potato (without the sauces/dressings) because when it is cold the GI lowers so it takes longer to digest. Think about having a few nuts for snacks - good protein and great healthy fats, and the both will help keep you full.
The other thing about the Nutrition Tracker and the Fitness Tracker, IF you use both for everything, it will tell you if you are under-eating. It is quite possible that you aren't eating enough to accommodate your extra exercise.
You don't need to eat the same foods day in, day out! There are loads of ways to prepare them so that you get different tastes/textures. There is a huge variety of foods out there to choose from, too, that are very healthy.
Good luck, Kris
Edited by: SLIMMERKIWI at: 12/2/2012 (03:51)
Fitness Minutes: (0)
2 12/1/12 10:33 P
I had eaten so well all day. I had a healthy breakfast, mid day snack, and a healthy salad with turkey on top for lunch.. but after 3 I cannot help my self and start unconsiously snacking. Whats worse is tonight I completely lost control having ice cream with chocolate sauce, a cookie, and got into the chocolate chips. Even though I exercise regularly I still feel like I am not making any progress which is probably due to my snacking. It is very discouraging to exercise and eat so healthily but go on a binge and feel like you have take 10 steps back from where you are. I eat healthy foods, low cal cereal, sandwiches, and salads. I feel like I eat the same foods every day while all of my friends eat very unhealthy foods without a care. I hope that I can solve this binge/ snacking problem!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.