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Hungry all the time



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CHIARABOH
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3/11/14 4:13 A

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wow! thanks everybody for your good advice! ok, i'll keep on training and try and limit junk food and overeating. i'll take care of my weight AFTER the big event... even if it's hard to resist the temptation to overdo now(and ruin everything later, when i obviously binge!), because when i did my last race, on december, i was much lighter(48 kgs) and... much faster, i suppose. sigh. let's see if i can make it good with this 4-5 kgs baggage(10 pounds). later, i'll lose it(i hope!). SLOWLY.
thanks again, i'll let you know! :)



IMDADOGGIE
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3/11/14 1:05 A

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I would love to say I have the answer to your problem but who knows it may not work for everyone but it definitely works for me. I have learned that eating breakfast is the most important thing for me. You have to include protein in all your meals even if it is only peanut butter. Lastly, stay away from things like soda and junk food with sugar.When you eat or drink the processed types of sugar it makes you crave more and also keeps you hungry. I never feel like I am starving only at meal time. I have lost almost 40 lbs in 7 wks and feel great. I can honestly say I feel full between meals and enjoy most of the foods I am eating. Hope this will help. Good Luck!



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ANARIE
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3/11/14 12:32 A



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Chiaraboh,

Renata and JERF are probably right. It's extremely hard to lose weight during marathon training. It might be a good idea to put the scale away until after the event, and focus on great nutrition and increasing your endurance and/or speed.

There was an amazing documentary a few years back about a team of obese people who trained for Boston. All the ones who made it through the first two weeks ended up finishing. What was kind of weird was that even though they were on calorie-controlled diets, they lost very little weight while training-- these were people who were 50-150 pounds overweight, and lost like 10 pounds. But the documentary included a follow-up, and a year later most of them had reached their healthy goal weight. There's something about extreme endurance training that doesn't favor weight loss *at the time,* but sets the stage for it when the training drops back down to moderation. Unfortunately, I can't remember most of the details of the documentary. I think it aired on PBS.



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BHENDRICK2
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3/10/14 8:49 P

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how much protein are you getting that keeps you full

http://www.terrorsofmen.com/ the website of the most inspiring man i know


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GETRESULTSMDMEE
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3/10/14 7:39 P

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Add protein in at every meal try 6 small mini meals works for me keeps blood sugar regulated



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JUSTEATREALFOOD
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3/10/14 6:48 P

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It's not a good idea to try and lose weight while training for a marathon. In order to preform well during training and at the race you need to be properly fueling your body.

Eat clean and worry about losing weight after the race.

JERF - Just Eat Real Food


I'm a Certified Personal Trainer.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!

5'4"
Goal weight 125lbs
36 years old
2 kids

Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.


Perfection is not attainable, but if we chase perfection we can catch excellence.

- Vince Lombardi


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SAMMI-SAM
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3/10/14 5:35 P

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I am always hungry when I work out.......

Final weight goal of 140 pounds & maintain my fitness with excellent blood sugar management.


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RENATARUNS
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3/10/14 5:15 P

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"i'm training for a marathon(it's just in three weeks!). but i've got 5 kilos to lose, too(i would be SO MUCH faster if i did...), and a(pre-existent) binge eating problem. i'm hungry all the time. maybe i should simply keep on training and not try to lose weight to prevent bingeing... but it's so frustrating!"

Running does make you hungry at the level and amount that you are engaging in. There's probably nothing more to it than that. If you are that hungry, eat. You may even find that an appropriate extra amount of food (200 well chosen calories?), timed right when you need it, can nip the whole thing in the bud, sometimes even to the point where you're able to reduce calories a little later in the day to make up for it. If the 200 doesn't do it, then try 400 -- that almost certainly will, and in my experience (admittedly not anything as extreme as a marathon!) being able to reduce calories a little bit in later meals is a near certainty.

You have three weeks until the marathon (good luck, by the way!). The crazy hunger will almost certainly abate after you're done. And in the meantime just concentrate on giving your body what it really needs to the best of your ability. It's entirely conceivable given how much exercise you must be getting that you cuold eat 2000 calories a day right now and still lose. Just make them good calories.

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ANARIE
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3/10/14 1:35 P



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But increasing exercise *isn't* the only change you've made. You've also dropped 15 pounds.

Your body doesn't think you're overweight anymore. It thinks you have just enough fat in reserve. Now you're trying to dip into its emergency supplies, and it's setting off the panic alarm. That's what hunger is: an alarm system to tell you that supplies are dropping and it's time for you to go hunt down a wildebeest or something. If we could ignore hunger, we wouldn't have survived as a species.

It's absolutely normal, natural, and healthy for a person who's not obese to be hungry when restricting calories to lose weight. If it's real, serious hunger and not just craving (and it sounds like yours is), use it as an incentive to eat more of whatever nutrient you're missing. As others have said, adding a 100-200 calorie snack might do you more good than you expect. If not, you can always add another one. If you're vegetarian but not vegan, Greek yogurt with berries or high-fiber cereal would hit right around 100-150 calories and give you a boost of protein and fiber. A cup of lentil soup would do the same, and soup of any kind tends to be very filling.

It's true that going up to the top of your calorie range and/or "eating back" exercise calories might slow your loss. That's not necessarily a bad thing, though; there's a lot to be said for tapering off as you get closer to your healthy weight range. And it will slow your progress a lot less than going off the rails and overeating because you just can't take the hunger anymore.



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NANLEYKW
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3/10/14 1:15 P

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Greatly increasing your exercise is definitely a change that will make you hungrier! If eating back all your exercise-burned calories is stalling your weight loss, try eating back just some of them. You have to fuel your body well when you're working it hard. :)



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CHIARABOH
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3/10/14 8:14 A

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i'm training for a marathon(it's just in three weeks!). but i've got 5 kilos to lose, too(i would be SO MUCH faster if i did...), and a(pre-existent) binge eating problem. i'm hungry all the time. maybe i should simply keep on training and not try to lose weight to prevent bingeing... but it's so frustrating!



RUSSELL_40
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3/10/14 7:21 A

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" The only change I've made is I've greatly increased my exercise. "

So change your calories burned, and you range will increase, and maybe at 1750, you will feel full.

"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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DIETITIANBECKY
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3/10/14 7:16 A

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When Hungry do eat to add calories up to 1550.
If hunger is still present, then add 1/2 of your exercise calories.

Continue to place an emphasis on the protein--since this is an area where you struggle.
You may be someone who would benefit from a little protein powder; add daily to a smoothie, carton of yogurt, etc.

Becky



SLIMMERKIWI
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3/10/14 12:12 A



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Hi - You would be surprised how much difference 100 calories makes ..... so long as you choose wisely, and I am speaking from personal experience. You have greatly increased your exercise, and this means that you WILL need more food to help you. Don't be afraid to eat that bit extra. I can eat up to about 1550 calories daily (on average) and lose a small amount over time, and I don't get a lot of exercise in. Because of skeletal issues and fatigue, it is mostly moderate walking inside, 2-3 times a week, and for a weekly total of about 1ahr 20 minutes.

Protein and fats both help considerably with satiety. Below is a link that will help with protein sources:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=158


Kris

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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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KENTUCKYMEL14
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3/9/14 11:05 P

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I became vegetarian a little over four years ago and protein has been a constant struggle ever since. Most days I don't even meet the minimum requirement and have been frantically trying to find ways to get more.

I tried both ways of tracking my food: including my exercise and not including it. What I've noticed is when I don't add my exercise I feel my ranges are too low. When I do add my exercise and I eat within the new ranges I'm provided then my weight loss stops altogether and I feel I'm eating too much.

I don't normally track my fiber but I can start and see if that helps.

1550 calories is only 110 more than 1440. I am so incredibly hungry that I don't think 100 calories is going to do the trick.

I'm at a loss. This is completely new to me. I've always been able to eat between 1200 and 1300 calories a day and I not only felt satiated, I was full. This was even with me consuming too little protein. This recent hunger is new and I'm not just hungry. I am starving all the time. I just ate a black bean burger and I literally feel as if I haven't eaten in three days. The only change I've made is I've greatly increased my exercise. I think I'm just still stuck in the limbo of finding the 'sweet spot' in my calorie consumption that works for me.

Edited by: KENTUCKYMEL14 at: 3/9/2014 (23:07)

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DIETITIANBECKY
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3/9/14 5:39 P

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have you included the calories burned in your exercise plan, to determine your weight loss calorie range?

In the past 7 days your calorie average is 1440 and protein average is 60.

I know our minimum calorie range at SP is 1200-1550
So you are not even up to 1550 calories.

The protein minimum is 60; and this is your average intake
So you can easily go much higher on protein intake too---which can help with satiety.

I also encourage you to start tracking fiber.
Are you getting at least 20 grams daily???

Becky
Your SP Registered Dietitian



KENTUCKYMEL14
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3/9/14 3:59 P

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Hey everyone,

Over the past couple weeks I have gotten incredibly hungry. I can eat everything in sight if you let me. At first I thought it might be related to TOM but the longer it goes on, the more I wonder if I'm simply not eating enough. I have started exercising more but I'm starting to feel that the amount of food I'm eating is not matching my level of activity. I am hesitant to change the level on my account to a higher intensity. I do have pretty hard workouts but once I leave the gym I basically become a couch potato. I do plan on visiting in a dietitian in the near future but I thought I would also ask all you lovely people. I believe my exercise and food trackers are available for viewing. What are y'all's thoughts? Am I not eating enough maybe?



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