Weight Loss
Moderators: coach_k, spoiled_candy, Mollybygolly, devilish_patsy, nycgirl


Ok, so I am trying to eat better...buying food that's healthier eliminating sugary foods from my diet (except fruits and a few things that require sweetening) but I can't seem to stay full or not for very long. I'm usually hungry within an hour to an hour and a half after I eat. For example, this morning I had oatmeal with honey and banana, a piece of whole wheat toast and a tall glass of water. An hour later I'm still hungry. So, I had the rest of the banana from my oatmeal but it did nothing for me. I usually eat cheerio's in the  morning and am always hungry after. When I eat fruit alone as a snack (with the exception of apples, but i have to drink a lot of water with it) I still feel as hungry as I did before eating it. If I eat veggies (which I don't like a whole lot) I'm still hungry. Snacks don't do anything for me, they leave me with the same hunger I was with before eating it. The only times I usually feel full is if I eat a really fatty meal...and I have to eat a lot of it. But unless it's super heavy and greasy I don't stay full very long. As of late i've been eating a lot of lean chicken, ground beef, fish and it doesn't work.

 

I'm only allowed 1200 calories but this isn't working. I don't know what to do. Does anyone know why this happens? Have any ideas of any food that might help? I already eat peanut butter (which does the trick if i eat a whole sandwich but is so high in calories), oatmeal, I'm allergic to the nuts that I like,  etc... Any ideas? Thanks!

21 Replies (last)

Why are you only allowed 1200 calories?  How tall, heavy, and active are you?  If 1200 calories is too restrictive, naturally you will be hungry -- because you aren't eating enough.

I agree that 1200 might be too little, depending on your stats and activity level.

Plus, some people do better having smaller, frequent meals, others having larger, but fewer meals. Also, play around with macronutrients - sometimes getting more protein, carbs, or fat will help you stay satiated longer, but I know that this can vary between individuals which macro will help.

Oatmeal, honey, banana, toast - that's all carbohydrates. You have some fiber in there which is great, but fat & protein will help you stay full longer.  How about oatmeal, a little honey, banana, and an egg plus one egg white?

It's the same with fruit for snacks. Fruit is good, but pair it with something else - maybe a string cheese, about 12 almonds (or other nuts), one tablespoon peanut butter, a yogurt, etc.

Definitely consider adding more calories.  1200 is too low for most people - it's better to be satisfied and happy on a higher amount, and reach your goal weight and maintain it, then to try and get there on 1200 hating every minute of the way, then eventually start binging.

for me protein seems to be the answer, especially with breakfast. even just half a serving of what ever protein i have around helps me stay full till snack time (3 hours later)

I agree with appletwo.

Pay attention to how you are consuming your calories. You can consume 1,200 calories a day many different ways. If most of the food/drinks you consume have several grams of fiber and/or protein, you will feel full longer. 

There will be days when I'm insatiably hungry all day no matter how much I eat, and when I think back on what I've had it usually is lacking in protein in a big way.  I am really, really bad about getting my protein in, so sometimes I will have had hardly any protein source all day.  Those have been the worst days for hunger for me.

To help with your breakfast, try having peanut butter on your toast with a regular sized glass of skim milk. It really, really helps to keep you full! Also, encorporate some snacks during the day, like cheese and nuts. Yes, they are calorie dense. Take them with water and LOTS of veggies! Carrots taste especially good in that mix.

Thanks for all the responses

 

1200 calories are what CC said I'm supposed to consume for the amount I want to lose. I am 5'2 and weigh 153 I guess I'm lightly active...I put that because I have a desk job, I don't do much at home other than take a walk and work out maybe three days a week.

Original Post by appletwo:

Oatmeal, honey, banana, toast - that's all carbohydrates. You have some fiber in there which is great, but fat & protein will help you stay full longer.  How about oatmeal, a little honey, banana, and an egg plus one egg white?

It's the same with fruit for snacks. Fruit is good, but pair it with something else - maybe a string cheese, about 12 almonds (or other nuts), one tablespoon peanut butter, a yogurt, etc.

Definitely consider adding more calories.  1200 is too low for most people - it's better to be satisfied and happy on a higher amount, and reach your goal weight and maintain it, then to try and get there on 1200 hating every minute of the way, then eventually start binging.

 

I'm allergic to nuts. So that's out..peanut butter makes me itch too but I can't seem to leave it alone. I COULD definitely add an egg in the mix, i could boil it in the am. I added an egg to my salad and that didn't help either. I do 1200 calories because CC says I should. I would love to be able to eat  more. I can try the fruit with cheese. I hate yogurt tho. I guess i won't reach my goal weight, since eating 1200 calories isn't working.

 

Try to go up to 1400.  See how it goes.  How about visiting the Phord website?  I like it's calculations better than CC's and it explains a lot to you.

Original Post by ijiwaru_shizuka:

Try to go up to 1400.  See how it goes.  How about visiting the Phord website?  I like it's calculations better than CC's and it explains a lot to you.

Thanks! I'll give them both a try!

Original Post by grateful_deadhead13:

To help with your breakfast, try having peanut butter on your toast with a regular sized glass of skim milk. It really, really helps to keep you full! Also, encorporate some snacks during the day, like cheese and nuts. Yes, they are calorie dense. Take them with water and LOTS of veggies! Carrots taste especially good in that mix.

Hmmm, I don't like milk. I can eat it with my cereal but I don't even drink the excess. Milk has never been something I like to drink. I do snack though. I only do fruit, I will try  to incorporate cheese or something in it. because these 1200 calories are for the birds :)

I am relatively new to CC but I am pretty sure it is not set up to be a diet coach or nutritional advisor, but a way to keep track. I think talking to your doctor or a liscenced nutritionist and a personal trainer might be a healthier way to build a diet/exercise plan that works best for you.

This is just my (amateur!) advice. Or suggestions, rather. Take it or leave it as you will: At 1200, you probably aren't eating enough and that's why you are hungry. Perhaps breaking down your meals into frequent "snacks" might be more helpful.  Also, I drink a lot of water throughout the day, which helps my stomach feel fuller longer after meals and makes me walk more throughout the day (bathroom breaks!). I think encorporating more physical activities into your daily routine might be very helpful for you, as it would increase your caloric expenditure, which would allow you to eat more, if you are looking to maintain a calorie deficit. Taking the stairs, parking at the end of the lot instead of right by the door, etc, can make a bigger difference than you think.

Original Post by syc212:

I am relatively new to CC but I am pretty sure it is not set up to be a diet coach or nutritional advisor, but a way to keep track. I think talking to your doctor or a liscenced nutritionist and a personal trainer might be a healthier way to build a diet/exercise plan that works best for you.

This is just my (amateur!) advice. Or suggestions, rather. Take it or leave it as you will: At 1200, you probably aren't eating enough and that's why you are hungry. Perhaps breaking down your meals into frequent "snacks" might be more helpful.  Also, I drink a lot of water throughout the day, which helps my stomach feel fuller longer after meals and makes me walk more throughout the day (bathroom breaks!). I think encorporating more physical activities into your daily routine might be very helpful for you, as it would increase your caloric expenditure, which would allow you to eat more, if you are looking to maintain a calorie deficit. Taking the stairs, parking at the end of the lot instead of right by the door, etc, can make a bigger difference than you think.

 I agree with the not eating enough part. I'm pretty active when I can be. I park a block and some change away from work, I only take the stairs and I work out 3-4 times a week. I'll go out of my way to take extra steps. Also, it's not just the 1200 calories that keep me hungry, if you re-read my initial post It said that I'm hungry most of the time after meals unless I eat something really fatty. I need to find food that sustains a lot longer. Or mabye my body isn't getting enough of something. *shrugs*

It sounds like you aren't getting enough calories that your body needs and that's why you are constantly hungry. 1200 calories is really low, even if you are mostly sedentary.

The water suggestion is great too because sometimes your body thinks its hungry when it is really dehydrated. I would try to get at least 64oz of water a day. I have a hard time getting enough water in so I use those crystal light flavorings for water and it helps tremendously. 

Also, working out affects hunger. When I first started working out a lot, my hunger increased, but  after getting on a good exercise routine my hunger during the day decreased and I am now able to eat less cals during the day without the hungry all the time feeling. 

Good luck to you!

Original Post by beyoncebound:

 I agree with the not eating enough part. I'm pretty active when I can be. I park a block and some change away from work, I only take the stairs and I work out 3-4 times a week. I'll go out of my way to take extra steps. Also, it's not just the 1200 calories that keep me hungry, if you re-read my initial post It said that I'm hungry most of the time after meals unless I eat something really fatty. I need to find food that sustains a lot longer. Or mabye my body isn't getting enough of something. *shrugs*

 Make sure that you also check out your burn rate on the burn meter. Even though my CC target says 1400...my burn rate is actually 2010. That's an extra 110 calories that I have if I need to go over, while still maintaining my 500 calorie deficit. I would also log your workouts into your activity log, because that can also affect your hunger level as well as progress. It is not recommended to create more than a 1000 calorie deficit, and sometimes it's hard to gauge how much you burn without logging it.

Good luck!

Is it possible, that when you do have lighter meals that encorporate protein (fish, chicken, ground beef, like you mentioned) as opposed to meals with greasy, fatty foods, that leave you feeling full, you are making other changes to your meals without realizing it? What I mean to say is, if you are eating a small portion of lean chicken with a small leafy salad as opposed to a restaurant-sized burger and fries, well, the second meal has more food, and more starches and carbs, so it might be the portions, or the types of sides you are eating during your "greasy" meals that help contribute to your lasting fullness. It's just that, from everything I ever heard and read about diet and nutrition, grease or fat isn't necessary for lasting fullness, and I was just wondering if there was a third factor here being overlooked, such as portion size. Perhaps if you tried eating larger portions of less fatty foods, you might find that you are satiated. Just a thought.

Also, this isn't really related to your original post, but your mention of fatty meals brought it to mind. It's about a study of the effects certain fatty foods can have on the brain (they make you eat more and crave more fatty foods). I just found it interesting, and thought perhaps you might, too: 

http://www.reuters.com/article/lifestyleMolt/ idUSTRE58E0W320090915 

If you work out 3x a week and weigh 150ish pounds, 1200 almost certainly too low. I weigh about 115 pounds, I do not work out (I do some light walking, but just for transportation), and I maintain my weight on around 2000 calories per day. If you maintain on the same amount as me, you could eat 1500 a day and still lose 1lb per week - or you could eat 1750 a day and still lose weight, albeit slowly - but you'd still get their eventually!!

There's no need to add things you don't like, such as yogurt/ milk.  Try 1-2 hardboiled eggs, or scrambled eggs to add calories, protein and fat. Do you like cottage cheese? That's good for breakfast or a snack. Veggies w/ hummus is a good snack. You could have veggie sausages, chicken sausages, or canadian bacon to with breakfast. Are you allergic to seeds? You could buy sunflower butter instead of peanut butter - I haven't tried it, but I've heard it's really good - I know you can buy it at Trader Joe's, and probably Whole Foods, and some grocery stores.

Original Post by syc212:

Is it possible, that when you do have lighter meals that encorporate protein (fish, chicken, ground beef, like you mentioned) as opposed to meals with greasy, fatty foods, that leave you feeling full, you are making other changes to your meals without realizing it? What I mean to say is, if you are eating a small portion of lean chicken with a small leafy salad as opposed to a restaurant-sized burger and fries, well, the second meal has more food, and more starches and carbs, so it might be the portions, or the types of sides you are eating during your "greasy" meals that help contribute to your lasting fullness. It's just that, from everything I ever heard and read about diet and nutrition, grease or fat isn't necessary for lasting fullness, and I was just wondering if there was a third factor here being overlooked, such as portion size. Perhaps if you tried eating larger portions of less fatty foods, you might find that you are satiated. Just a thought.

Also, this isn't really related to your original post, but your mention of fatty meals brought it to mind. It's about a study of the effects certain fatty foods can have on the brain (they make you eat more and crave more fatty foods). I just found it interesting, and thought perhaps you might, too: 

http://www.reuters.com/article/lifestyleMolt/ idUSTRE58E0W320090915 

Ahhh, thanks for the info. You're right. When I eat baked/broiled chicken I usually cut the chicken breast and make two...meaning I slice it to make it thinner than it normally is and It ends up becoming two chicken breast. I only eat one of them, which is probably retarded since when looking at the calories in it, one chicken breast is about 180 calories (hmmm, does that mean I am only taking in half of that since I'm only eating half the breast? Maybe I'll try eating BOTH chicken breast...also, I didn't know that this had an effect but I'm having my cycle this week and I read that a lot of women said they are hungrier when its TTOM. We'll see how it pans out and I will incorporate everyones Ideas.

 

Also...I've added a half piece of whole wheat toast with a little bit of peanut butter to my breakfast and it's better. I also bring a hard boiled egg the other peice of toast and some pb to work and it's good for a mid morning snack!

Original Post by appletwo:

If you work out 3x a week and weigh 150ish pounds, 1200 almost certainly too low. I weigh about 115 pounds, I do not work out (I do some light walking, but just for transportation), and I maintain my weight on around 2000 calories per day. If you maintain on the same amount as me, you could eat 1500 a day and still lose 1lb per week - or you could eat 1750 a day and still lose weight, albeit slowly - but you'd still get their eventually!!

There's no need to add things you don't like, such as yogurt/ milk.  Try 1-2 hardboiled eggs, or scrambled eggs to add calories, protein and fat. Do you like cottage cheese? That's good for breakfast or a snack. Veggies w/ hummus is a good snack. You could have veggie sausages, chicken sausages, or canadian bacon to with breakfast. Are you allergic to seeds? You could buy sunflower butter instead of peanut butter - I haven't tried it, but I've heard it's really good - I know you can buy it at Trader Joe's, and probably Whole Foods, and some grocery stores.

Thanks. I've been going over by between 50 and 100 calories the past couple days and I don't feel AS hungry as I did. Maybe I'll try the 1500 calorie thing. But incorporating these suggestions have been very helpful. I don't like cottage cheese do to the texture, but that sunflower seed butter sounds interesting...I'll look for it! For some reason, I didn't think of adding chicken sausage or canadian bacon to my breakfast. I'd love that. I like meat in the morning, but cut it out almost completely (save for my splurge days). I do eggs for snack now though. Works out. Thanks for the info!

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