Falling asleep hungry...

I'm trying to lose weight with a deficit of 800 calories, with compensation for working out. But at night when going to bed I find that my stomach almost aches for food, and I find it hard to fall asleep. I just started this diet, so does my body just need time to adjust, or is this normal? Does anyone have any special tricks to aid this?

drink some tea or a big cup of water. or just have an apple. a small piece of fruit won't hurt

I take a warm, milky, filling drink. I usually go for about 50-90 calories. My thinking: "So what if I break my goal for the day, I actually have 300 -500 calories deficit to play with. It's better than getting gastric pains which make it harder to diet, and sleep is important for a healthy diet and lifestyle too."

(edit: one other thought)

and, I think this too: "Remember to make more healthy but filling choices at dinner because I obviously didn't do that enough tonight"

Are you a night time eater? I generally am not hungry during the day, and don't really get hungry until around 4pm, so I just don't eat until then. I also have the problem of getting hungry a few hours before bed, so I just save up some calories for it, and eat something I know is filling. Like a small bowl of shredded wheat is really good at making me feel full.  I can't stand going to bed feeling hungry!

yeah, I think part of the problem is that I hit my goal calorie intake too early. I really like having a big delicious breakfast and a lighter lunch and dinner, with snacks throughout the afternoon. I'll try saving some calories for dinner, though.

the milky drink sounds like a great idea...I'm thinking hot soymilk, or hot skim milk with a little honey?

As well as saving something for a later snack, make sure your estimate of your calorie usage is not understated.  You shouldn't be feeling painfully hungry.  Increase your intake by 200-300 cals and see how that goes for a time.  I think you'd find it more pleasant and you'd lose weight just the same.

A 25g protein shake (about 100 cals) with water an hour before bed stops me feeling hungry during the night.

i found once i started CC and started excercising that i got hungry before bed time (i started working out late evening, after dinner, which no doubt contributed to this) - and also hungry in the morning - pre-exercising i didn't used to eat breakfast at all. I've ended up now basically adding more "meals" to my day - although pre-CC/excercising, I ate less meals and snacked ALL the time. I found eating All-bran cereal in the morning and after workout in the evening a good way to fill my tummy with something low cal and good for you (ok, it doesn't taste great, but it's not terrible). I read the bran really fills you up if you drink some water after the fact as it sucks in the water - seems to work for me.

I'm working at around 1600 cals a day:

Breakfast: All-bran & cup of tea (150 cal combined)

lunch: something around the 450 cal mark

mid-afternoon: fuji apple (love them! 100 cal)

dinner: a good meal around 800 cal

afterwork out, before bed: All-bran (120 cal)

That puts me right at around 1600. I find I'm eating something at every major part of the day, and don't feel hungry. And I still have a pretty decent calorie allocation for lunch and dinner to get some variety i can keep myself happy with. I drink only water or diet soda - mostly water.

Just past the 1 month mark, and 13lbs down - so far so good!

How many calories a day are you eating? What is your activity level? What are you specs?

I'd guess you need a smaller daily deficit, or better quality calories throughout the day (less processed food) or both.

I always make sure I save enough calories for a diet hot chocolate drink and an apple... eat the apple first though... with a knife, take your time. Then go straight to bed, staying up later will make you want to keep eating.

My secret is strawberries….. IT WORKS!

They are very low in calories for their size, compared to say, apples

Basically, you can have a few large strawberries, or even a whole small container next to your bed at night, and when you genuinely feel very hungry and really cannot sleep, than just have a few strawberries

The carb content is lower than most other fruit, so you have a low calorie fix, and you do not over load with carbs just before bed.

I am getting over a VERY BAD night eating problem.  And it has worked for me, to have a small punnet of strawberries next to my bed.   Because if I have any food too high in calories, it just keeps my body in the pattern of eating a lot at that time of night. Strawberries satisfy without adding the calories

If you do not like strawberries, try having another food item next to your bed; but only have a small portion.

Either another type of fruit, or a small piece of cheese, very small handful of nuts, 2 - 3 tbsps peanut butter, a  few sliced of smoked salmon,  a boiled egg, or having a small glass of milk are all great options too.

Original Post by merylwhite1:

I'd guess you need a smaller daily deficit, or better quality calories throughout the day (less processed food) or both.

I agree - both.

I agree with ^^^^

Your deficit is probably too high, evaluate what you're eating (the less processed the better), and I get that reaction from artificial sweeteners (again, a process product). Do you use them (diet soda, equal/splenda, "sugar-free" candy...)

Let us know if things change.

If you're hungry enough that you're having trouble sleeping, I think the 800-calorie deficit is too much for you right now. And, since you just started, you might be underestimating your actual needs, and what you think is an 800 calorie deficit might actually be even more of a deficit.

I think the best thing to do would be to add a 200ish calorie snack before bed for the next two weeks - you'll still have a ~600 calorie deficit, which hopefully will let you sleep soundly.

After a few days if it's still difficult to fall asleep with an 800-cal deficit then I'll switch to 600. I doubt it's a problem of miscalculating calories, because I've had a lot of experience with it and worked with a nutritionist for a while.

As for eating processed food, the stuff rarely enters my body. I eat mostly organic vegetarian food (not all vegetarian, I just don't eat meat all that often), and always choose whole grain over non. If I ever binge it's usually on whole wheat crackers, dark chocolate, and grapes. I've learned the hard way that even binging on healthy food will make you gain tons of weight. Anything can turn into too much of a good thing.

Stats: 5'6.5" HW: 160 CW: 143 LW: 109 I consider myself a recovering anorexic (hence the 'lots of experience counting calories')...I got really underweight (obviously), then the following year became slightly overweight. Basically, my body has gone through a lotttt of stress the past few years thanks to me being way too extreme, and this past summer was completely devoted to regaining healthy, as opposed to drastic, habits.

I exercise 3-4 times a week (I jog during those times, and go for walks on my off days), usually burning 500 calories each time I work out. I've been going for around 1700-1800 calories on workout days. I'll try switching it to 1900-2000.

I'm not sure what sort of calories you have to work with. I have about 1600, though I plan for 1500 and allow for a small overshoot. I allocate half of that 700-800 to breakfast and lunch (300 each, 200 for snacks) throughout the day. I eat an early supper around 5 or 6 PM which contains the other half of my calories (700-800). This is usually a split between protein (beef, chicken, sometimes fish) and vegetables. I've found suppers with as few as 600 calories can leave me feeling full until bed time. The earlier I make my bed time, the better off I am but usually bed time is 10 or 11 PM. I usually have coffee with milk and sugar (about 50 calories) midway through the evening which helps make me combat hunger for longer.

That's my strategy. Ideally I know it's better to spread out eating evenly throughout the day, but this strategy works for me. I lose at least 1 pound every week.

Original Post by elbowsmgee:

the milky drink sounds like a great idea...I'm thinking hot soymilk, or hot skim milk with a little honey?

oh yeah hot soymilk without sugar is now one of my favourite drinks.

skimmilk + honey = commmfort...