Fitness Minutes: (4,595)
844 12/28/13 10:36 A
light things such as yogurt are a great additive.
Fitness Minutes: (86,286)
12/28/13 9:06 A
I'm going to offer some advice outside the box here. I also love weight lifting and was doing a pretty heavy routine (4x week, around 60 mins worth) up until a few months ago. My appetite grew widely out of control. I cut back to 3x/week and 30 mins and almost instantly I regained compose over my hunger levels. For months I was starving on anything less than 1600 cals and suddenly I was satisfied on 1300 cals.
If you're concentrating on losing fat right now, I would suggest a shorter but effective (heavy weight, low reps) weight routine, no more than 3x week. My weight loss was stuck for 6 months and as soon as I let up on my heavy routine, I was able to lose those last stubborn 5 lbs.
Your other option is to eat more and allow yourself a slower fat loss but you may be able to build muscle, burn fat simultaneously which is a fine goal to have so close to your goal weight. Just aim for a smaller calorie deficit of no more than -300 cals. Eat more in the first 24 hours after training and less 24 hours before you train next.
However, if you are not a beginner to weight training (you've been training for 1-2 years) the better option would be to concentrate on muscle maintenance and fat loss right now because after you already have a good foundation of muscle it's very difficult to build additional muscle on a calorie deficit, you'll require a surplus and need to gain weight.
Edited by: JENNILACEY at: 12/28/2013 (09:13)
Fitness Minutes: (10,227)
12/28/13 8:51 A
Not all starches are created equal! Some cause hunger since most starchy foods are rapidly broken down into sugar. Resistant starches are whole beans or lentils, barley and quinoa.
Elin Johansson has received a scientific award for her research results concerning barley and GLP-1. She presented facts that Intake of a barley evening meal stimulates GLP-1 release, improves glucose tolerance and appetite regulation. 1/4 cup of barley can help you stay full.
Also did you know that a red potato has less starch in them than the white variety? Want potatoes maybe give a couple of new potatoes a try.
Maybe try that 1/4 cup of barley...it may help.
Edited by: SUNSHINE6442 at: 12/28/2013 (08:45)
Fitness Minutes: (0)
12/28/13 1:01 A
Starches are some of these most satiety inducing foods on the planet and have been for thousands of years.
Notice how the dreaded potato is at the top of this list. OH NO! Not the Potato! too starchy and fattening! Actually Potatoes are some of the most leaning foods on the planet. I know counter intuitive but to offer up some anecdotal evidence, I eat roughly 300-400 grams of starchy carbohydrates per day and have low body fat percentage.
Starchy carbohydrates can promote health via their effects on thyroid hormones and their effect on insulin.
I had such a better response written but every-time I posted the Spark poster claimed that I had HTML in my post.
I always aim to make my snacks a fiber/protein pair since that's what fills me up and keeps me full mix
Here are some fiber snack ideas you can mix and match with the protein snack ideas apples, pistachios (which actually count for both categories since they have a pretty good dose of both fiber & protein) plain air popped popcorn, berries, celery
Protein snack ideas-peanut or other nut butters, cottage cheese, hummus, greek yogurt (sprinkled with flax seed this takes care of both categories as well)
As far as meals go I try to follow this set up for my plate 1/2 veggies 1/4 lean protein and 1/4 healthy carbs
Protein tends to fill me up more and for longer than anything else. I know that if I just eat a salad for lunch, with no protein per se, I don't stay full very long. Add a grilled chicken breast to that salad and I'm good all afternoon. Definitely increase the volume of fiber you are eating but also check the protein and make sure you are getting enough, especially if you're strength training.
12/17/13 1:36 P
For me to feel more full I eat fiber rich foods, protein, and even a little fat.
I didn't eat a lot yesterday, so I've been hungrier than usual today. It's my snack time, and I was going to have an apple (sounds great, about a hundred calories), but I know that it won't really help keep me full in the long run today, and in less than 2 hours I'll be hungry again, which could lead to me grazing. So, I've decided to make my snack a small salad with a piece of turkey and cheese, instead. The protein from the turkey and the fat from the cheese will help me better today.
Fitness Minutes: (4,508)
12/17/13 12:38 P
I agree with the idea of eating lower calorie, less starchy vegetables. This allows you to eat a lot of volume, while not going over on carbs.
Another thing is fat. Fat makes us feel fuller. Cooking those low calorie vegetables in a Tbsp. of olive oil, or having a side of nuts can really help with you feeling full quicker, and while being higher in calories, can result in a drop in calories. Some nuts may cause you to eat uncontrollably, like peanuts, so you would want to avoid the ones that you can't control portion size of, but something like macadamia nuts, doesn't usually do this.
Without hunger, you can eat whatever is on your tracker, and start losing steadily. This seems to be the one thing no one explains. If X amount of calories is ideal, why are you hungry? Shouldn't you feel satisfied? People overeat because they are hungry, or are craving a certain food. Wouldn't the obvious solution be to remove that hunger, or craving?
Fitness Minutes: (84,622)
7,170 12/5/13 3:29 P
It is possible you don't feel full because you're so active? You may need to adjust your activity level if it's too low.
12/5/13 2:58 P
Drink plenty of water. I think it's very difficult to do (my own experience). Unless you count the water you drink, it's easy to think you drink enough or you drink a lot of water. Counting keeps you on track - it's not like counting calories where you get the effect of the average.
Fitness Minutes: (2,155)
12/5/13 8:39 A
Cut out a little bit of starch and add a lot of volume, or cut out a moderate bit of starch and add a little more fat. Or if you have a bunch of meals that are just protein and vegetables with no starch at all, take out a little protein in favor of starch and see if that does the trick. Everyone's different. Play around with it and see how you do. Definitely eliminate anything like sweets or chips or crackers that may have crept in too regularly; those never help.
In the meantime, though, let me also just suggest that there may be nothing at all wrong. A lot of people (I'm one) have periods when they are more hungry and periods when they are less so, and it doesn't have a whole lot to do with anything, as far as I can tell. It just happens. It's possible the unusual "hungry" you're getting right now may go away on its own very soon and if it does, congratulations on handling it with just a couple hundred extra calories and seemingly no other in change in *what* you are eating. That's a good thing and the kind of "skill" (for lack of a better word) that will help you a lot down the road.
Go to the Recepie section of Spark People. Look up DIET CABBAGE SOUP, or something like that. It is only 57 calories per portion. All vegetable, and very filling. You can make it and freeze the left over. Eat this when you get the urges to munch.
Lean proteins, seeds and nuts of all kind, low fat, low sodium cheese, turkey, chicken without the skin, fish, berries of all kinds and Daisy cottage cheese will help ward off cravings.....so can a protein shake....these can help to feed your cells without causing huge swings in blood sugar...up your fiber...Fiber helps you lose weight, and here's why. "It fills your belly, it acts like a sponge, it's slowly digested and absorbed, so it makes you feel full,"...Rye Bread has fiber, It is high in fiber when compared to other breads. Two thin slices 132 calories.
Popcorn, It's a great source of fiber. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.
Oatmeal, Whether its microwaved or stove-cooked, oatmeal is good fiber, and don't forget barley.
Vegetables. The crunchier, the better. Berries with all those seeds, plus the skin, give great fiber to any berry.
Just two teaspoons of vinegar, taken with a meal, may assist in better blood glucose control. The easiest way to get the vinegar is by using an oil and vinegar salad dressing, vinaigrette dressings drizzled over steamed veggies, or whole rye bread dipped in Olive Oil and vinegar...healthy fats keep you full...Olive Oil is one, black olives, walnuts, salmon, flax, avocado, seaweed, dark leafy greens
Sure, have a cup of soup...Some soups help you feel more satiated, make you eat less, avoid blood sugar and insulin spikes, target belly fat & burn more fat. Try Beef Barley, Lentil soup, Black Bean Soup, tomato soup, minestrone
Hope this helps
Edited by: SUNSHINE6442 at: 12/5/2013 (07:14)
Fitness Minutes: (5,920)
3,791 12/5/13 7:08 A
Are you getting enough protein and fat? I agree about replacing starches with low starch veggies.
Fitness Minutes: (30,696)
89 12/5/13 1:09 A
Thanks for your reply!
Your might be right that my activity level is just increasing my hunger but is also true that I have to try the "volume" trick that BUNNYKICKS suggested, I guess that if I increase the green leafs, vegetable soups and low a little the carbs and Im still very hungry (not cravings)… well them it means that my body is telling that I should eat more!
By the way, I haven't really seen any significant changes in my body, usually it takes a lot of effort to lose even one pound! this also happens because I do a lot of weight lifting and that increases de muscle, which means more weight and more volume. In 2 weeks I have my next measurements, that way I can see if there are any real changes….
Thanks all for your replies!!!
Fitness Minutes: (0)
12/5/13 1:00 A
You might consider the possibility that you actually need the extra food. Your calorie budget may not be in line with your actual calorie needs. The calculations are approximate. Your activity level may be higher than you think. You can try the other suggestions, but keep in mind that your hunger might be telling you the truth.
Fitness Minutes: (4,595)
844 12/5/13 12:48 A
I bought fiber one bars and those are a go to snack that leaves u satisfied.
12/4/13 11:08 P
I find it helpful to reduce/eliminate "starch" - bread, potatoes, white rice, pasta - and replace it with less-starchy vegetables like squash, beets, cauliflower, or leafy-greens of any description. You get a lot more volume, which helps give you that "full" feeling, plus these are more work for your body to digest so it feels busy and satiated for longer.
Like last night for example, I had the most GIGANTIC bowl of curried vegetables and seafood, so much I could barely finish it, kept me full for hours, and it was really low on the calories too - why? *No Rice*. Yeah, I like the taste of rice and the texture it adds, and the way it soaks up the sauce but when I need to cut calories, it's the low-hanging fruit and the first thing to go.
Another trick is soup. Again it's "volume" - it fills you up and there's just something soothing and satisfying about it, too. Skip the noodles and add some beans or lentils instead - same principle as above, the more complex carbs will keep you fulll longer than the refined starchy ones.
Also it's worth noting that maybe given your level of physical activity, you need the extra calories? Are you still actively losing weight despite eating 200-300 calories "above range"? If so, hey... if it's working....... !!!!
Fitness Minutes: (30,696)
89 12/4/13 10:02 P
Hi! I have a little problem with over eating: I eat really healthy, have 5 - 6 portions of veggies and/or fruits, I exercise almost daily (weight lifting and cardio), etc, etc. I try my best to maintain all my calories under the limits recommended by spark people, using the trackers that are available in the official page and taking into consideration my daily activity.
So the problem right now is that lately I haven't been able to "feel full" and this week I've been eating more than what is recommended with all the things that I said above (about 200-300 cal more). So I was wondering, do you guys know some tips to stay full with fewer calories so that I can achieve my goals properly (like eating some kind of food or something).
I really don't want to lose my track and stop my progress so please help!