Fitness Minutes: (2,155)
8/15/13 7:31 P
Yes and no as to "having to live with it", IMO. It does take your body time to adjust to eating less (realistically, for purposes of losing weight, sometimes less than your body needs in the long run). For me it was about six weeks. After that I was comparatively fine despite having cut my daily calories probably in half. I still got hungry, but on a normal scale. Normal hunger really isn't anything to be feared, as much as it might feel like it right now. You'll get there.
All the tips you've gotten about how to cope in the meantime are very good ones, and I think they do help.
Fitness Minutes: (86,286)
8/15/13 7:05 P
1. Check what you are eating.
Does your diet include 5-10 servings of veg/fruit per day? Are you getting enough protein and healthy fats? Are you eating fairly clean (limiting your intake of highly processed/refined foods, added sugar, calories from drinks, high calorie condiments/sauces or other "empty" calories)? Are you choosing whole foods? Are you getting enough fiber?
What you are eating will be #1 in how satiated you feel. I love portabella mushrooms when I need something extra filling with my meal for little calories. A 120 g (huge) portabella mushroom runs just over 30 cals and is darn filling. As filling as eating a Mc. D's Cheeseburger for around 300 cals. The food you choose makes all the difference!
For example, tomorrow night my dinner is going to be:
A wild caught pacific salmon skewer with bell peppers 130 cals 60g of green beans (which is a large fistful) 20 cals half an ear of corn 40 cals 120g portabella mushroom topped with 10 escargot and half a tbsp. of light parmesan cheese 68 cals Dessert- A skinny cow caramel truffle ice cream bar 100 cals
Total- 356 cals and that includes dessert! My plate will be overflowing with food.
Now if I were to have a typical fast food dinner. Let's say a cheeseburger, sm. fries and a sm. coke that would run me about 700 cals, double the amount of cals... erm, oops... no room for dessert... infact, I just ate my lunch and dinner in one sitting but I doubt it will fill me up for a good 6 hours...
2. Make sure you are staying properly hydrated.
3. Balance out your macros. Too much of one, too little of another could contribute to lack of satiety. Make sure every meal includes some high fiber carbs, some lean protein and some healthy fat.
4. Make sure you are indeed eating enough for your current weight, age, gender, activity level (outside of exercise) and exercise as well as only aiming to lose 1-2 lbs/week (if you are in your overweight BMI). Do you have your Spark account set up to include your activity level outside of exercise? If you are using the old tracker, do you have the amount of calories you burn weekly entered into your fitness setup?
5. You could try adjusting to your new calorie range slowly by just decreasing 100-200 cals per day a week from your maintenance calorie needs until you reach you weight loss range.
Edited by: JENNILACEY at: 8/15/2013 (20:37)
Fitness Minutes: (0)
8/15/13 6:31 P
I'm a rollercoaster dieter. and i lived with huger.
I don't think it's a good plan. I don't think it's a successful plain.
Better, to me (and for what it's worth, my doc, who wants to help me stop this nonsense) is learning how to eat, and what to eat, so that you don't get hungry.
better balancing of foods, protien at all meals, for some people, MORE protien, propper fats, etc.
and for me, a big ol bucket of a salad with each meal. I'm big enough that "salads" are generally freebies. but even if you track them, they are reallllyy low in cals, and can "bulk" up your food!
8/15/13 4:56 P
A well-balanced diet does go a long way towards preventing excessive feelings of "hunger."
Before I started Sparking, when I was at my heaviest weight and rising, I felt hungry - ravenous even, all the time, it seemed - despite eating 3000+ calories/day. And that had everything to do with WHAT i was eating (a lot of fast food, a LOT of starchy/refined carbs and sweets). I now know that the sensation I was experiencing was not actual hunger, and was more related to blood sugar spikes and crashes that come along with a highly refined over-sugared diet...
So I cleaned up my eating habits. And yes, at first, I felt hunger. A sort of "emptiness", because for the first time in a while, I was not stuffed and bloated at all times. I followed the suggestions you often see at Spark and places like it, to make sure I got enough protein, fibre, fresh fruit and veg, and to cut back or cut out the refined stuff. Made sure to pay attention to the quality of my diet, getting enough nutrition, getting enough volume, getting enough flavour, eye appeal, and everything else that is part of a positive eating experience.
Gotta say, it makes a difference. It really didn't take me very long to get used to thriving on half the calories I'd been eating. I am rarely "Ravenous" anymore. I still do sometimes get that feeling of "true hunger" but it is not the same sensation at all. It's more of a reminder "wowww you haven't eaten in a while, time to think about grabbing some lunch" and a lot less like the ravenous "omg omg i'm going to pass out and die if i don't get something to eat right now.. something.. anything... foooood!" Yeah, I *never* get *that* feeling anymore!
Get the best mileage you can out of the calories you eat, and your feelings of hunger will come under control sooner than you expect.
Fitness Minutes: (15,545)
9,713 8/15/13 4:44 P
No, you won't. Your body will adjust, and you won't be hungry like that all the time. :) Something to try would be to drink water when you're hungry; a lot of times, our bodies mistake thirst for hunger!
One thing that would help, though is to know what you're eating; while eating a certain amount of calories is good, sometimes eating the wrong things can stimulate hunger and cravings. Are you getting plenty of protein and healthy fats? Both can help you stay fuller, longer, and stave off cravings for longer periods (I'm convinced that protein is the true key to weight loss!)
Fitness Minutes: (1,946)
63 8/15/13 4:31 P
I eat a lot (mostly nutritiously - about 2000 cal/day), and I exercise a lot. I always have. But trying to keep at about 2000 calories has been REALLY challenging for me. I am pretty much constantly thinking of food.
Is this something I'll just have to put up with for life? Will i get used to it? (By the way, I used to eat more like 2500 calories/day.)
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