Hungry on amount of calories allowed

Hi,

I have been trying to lose some body fat forever, to no avail. I want to lose about 5 or so pounds of body fat. I exercise well...about 1 hours 5-6 days a week, and calorie count says I need 1600 calories to lose weight. My maintenance would be about 2000-2100 calories accounting for my exercise almost every day. I am usually still hungry after eating 1600 calories. Do I really have to stick it out and feel hungry to reach my goal? I do strength training, circuit training, jogging, eliptical, all different stuff. I drink mostly water and eat 5 servings of fruits and veggies per day, with lots of lean protein. I don't think I have that much fat in my diet. But today I had cereal with milk at night due to my hunger so ate about 2000 calories, not 1600. So I was so hungry I ate my maintenance amount of calories, not my weight loss amount.

You don't need to stick to the 1600 if you're really hungry. Losing a few pounds, especially if you're already at a healthy weight and it's more of a personal/vanity thing (as it sounds if you only want to lose 5) can take a while. Don't be discouraged! A 500calorie deficit should get you about 1lb a week loss. Going on the numbers provided, 1600 is 500 below your maintenance. However, say you went 250 calories below maintenance (through eating and/or a bit of extra exercise). It would take you 2 weeks to burn a pound, but it would require minimal adjustment on your part and you would be eating very near maintenance level. Sure, it would take longer, but it'd keep you more satisfied. =) Good luck!!

emma is right and taking it slow works as long as you acept you won't see results fast.

If you stuck to 1600 however you will find that the hunger only lasts a few days and that by including lots of filling but low calorie food like most vegetables you can eat lots and feel full on 1600.

Have you had your body fat tested?  It sounds like you really mix up your routine and I'd bet with the intensity of workouts you are doing your body fat might be quite low.  Unfortunately very athletic people tend to have higher weight because of the muscle! 

If your body fat is below 20% it will be very tough to lose weight without muscle!  In the case that it isn't I believe emma gave very sound advice. But one last question- are you including whole grains in your diet?  They are quite filling and pretty necessary with your workouts! 

try eating some fatty foods and see if that helps keep u full. Not a whole lot, but usually fat and protein is what keeps u full, along with fiber. Try eating some almonds maybe. Those usually keep me pretty full.

Peanut butter is also great. Eat it with some celery or apples. It has good fats and protein. I think sometimes it helps to have a little fat in the diet and our bodies need fat. It may be what your body is missing.

I eat 1300 cals and yesterday i had two peices of double fiber wheat bread and peanut butter for dinner and it kept me very full. I was full off of 1000 cals, but i still ate later to get my calories up.

I lost steadily on a 300 calorie deficit. You can up your calories and still lose as long as you are below maintenance, and like someone already said, it will just take a little longer.

Original Post by melika08:

try eating some fatty foods and see if that helps keep u full. Not a whole lot, but usually fat and protein is what keeps u full, along with fiber. 

fatty foods, protein and fiber?  that's pretty much everything edible.  I have never read a study saying that fatty foods make you feel full.  To test this, go eat a large bag of potato chips.  You will certainly feel full not long after, regardless of the fact you probably just ate your daily allotment of calories plus some.  It's not the fat, it's the protein in the foods you're probably thinking of that fills you up.

The other two are good suggestions -- protein is good, especially lean meats like chicken breasts.  They are low calorie and good for you.  Apples, pears, and the like are good at filling you up with fiber.  Corn, beans, etc. are also good and low-cal.

Nuts are good for the protein, but the thing about nuts is that they're relatively high-calorie too, which is why they're in trail mix.  A hiker packs nuts because they get a lot of energy in a small, eat-raw package.

Other tips: 1. eat several small meals instead of 2-3 big ones.  This makes a bunch of sense, and I'm sure you've heard it a billion times.  2. keep occupied.  I used to play basketball, and could play straight through dinner and never get hungry.  Just last weekend I got really into some genealogy stuff I was working on, and nearly forgot to eat.  I tend to get hungry when I'm bored, or when I'm thinking of food for other reasons (tv commercials, perhaps?)  Just thoughts.

I def. did not mean eating potato chips to keep you full.  Those are full of saturated fat! We as humans absolutely need unsaturated fat. And I def. don't mean load up on fat to keep you full, but fat does help keep you full in small amounts. We do need fat because its a source of essential fatty acids that are necessary. Fat is not only used as fuel, but other bodily functions. I was just saying if you are very low on fat, it may be something to look at.

Here's your study, Kunfusshus...

http://www.ivanhoe.com/channels/p_channelstor y.cfm?storyid=19903

Eating foods rich in MUFA's (monounsaturated fatty acids) will help you to feel satiated (not to mention they are extremely healthy).

Here's your study, Kunfusshus...

http://www.ivanhoe.com/channels/p_channelstor y.cfm?storyid=19903

Eating foods rich in MUFA's (monounsaturated fatty acids) will help you to feel satiated (not to mention they are extremely healthy).

I, too, find that certain fatty foods help keep me fuller (ie, an ounce of almonds, a tablespoon of peanut butter, a bit of avocado). But I know people who find other types of snacks (high protein, high fiber, high volume, whatever) keep them full for the longest. I think it comes down to your individual body and finding what keeps you full. :) 

http://www.youtube.com/watch?v=mNYlIcXynwE

Carbs can make you feel more hungry. There's a lot more to satiety than just the quantity of calories you eat.

This is more informative if you have the time : http://video.google.com/videoplay?docid=43620 41487661765149

Original Post by hilary77:

Here's your study, Kunfusshus...

http://www.ivanhoe.com/channels/p_channelstor y.cfm?storyid=19903

Eating foods rich in MUFA's (monounsaturated fatty acids) will help you to feel satiated (not to mention they are extremely healthy).

Thank u, hilary77 :) very interesting. 

I find a combo of fiber, protein, and good fats keeps me full, but everyone is different.

Personally, nothing keeps me fuller longer than a bowl of oatmeal or oat bran cereal.  I usually have that for lunch, with different things mixed in, along with a piece of fruit or raw veggies.  I have it in sweet AND savory versions.  It is filling, warming, high in fiber, low in sugar (I make it myself at home, then warm it up at the office).  And for what you get, it is not super high calorie (a serving of oat bran cereal has 130 calories, and it's not a measly amount!)

Thanks everyone.

Several things: I do eat a higher lean protein diet with lots of veggies and low fat dairy...I eat 1-2 servings of fruit and usually 1 serving of starchy carb. I get enough carbs through milk, yogurt, and veggies to exercise on.  I get fats from a little oil every day, a few almonds (10), and 1 egg every day. I am just a lot hungrier the days I do 500 calorie work outs. I do not eat wheat, I have an intolerance. I also have PCOS which basically makes the body hang onto glucose and fat, which makes it hard to lose body fat. My body fat % is 27 right now..so it's good it's below 30 but would like to get it lower. I think I just have to get used to the slight calorie deficit and stick with it...I think I can do 1800 calories and feel okay, might just take a few days. Will start tracking calories!