How do you handle the hunger when cutting calories?

[Anonymous]

The only time I was really able to eat around 1400-1500 calories and not be starving was when I was doing 6 small meals a day. The plan I was following set a number for grams of protein and carbs for each meal, and then unlimited veggies were allowed. So I wasn't counting calories, but when I plugged everything into myfitnesspal that's how many calories it was. My first "meal" was at 6 am before hitting thy gym. I lost about 8 lbs in 10 weeks doing that.

I'm currently 5'4" and 163 lbs too, and I am completely out of shape and don't carry the weight well. But I can't seem to motivate myself to go back to the diet and exercised that worked. At my lowest I was about 143. Sigh.

[Anonymous]

Can I suggest something?

Start lifting weights (heavy weights that only allow you to complete 10 reps per set) and you will be able to eat more while appearing smaller. MFP is notorious for having unsustainable low calorie allowances.

If you look at the thread on Crossfit Ladies and a couple of other threads you will see that lifting weights provides a huge advantage over cardio plus low calorie diet alone. Of course you will still have to eat healthily with appropriate macros, esp protein, but you may find it more sustainable since you will have more calories to fill you up.

[Anonymous]

I eat celery (or other high vegetable) constantly when I am hungry.

[Anonymous]

Anonymous wrote:Can I suggest something?

Start lifting weights (heavy weights that only allow you to complete 10 reps per set) and you will be able to eat more while appearing smaller. MFP is notorious for having unsustainable low calorie allowances.

If you look at the thread on Crossfit Ladies and a couple of other threads you will see that lifting weights provides a huge advantage over cardio plus low calorie diet alone. Of course you will still have to eat healthily with appropriate macros, esp protein, but you may find it more sustainable since you will have more calories to fill you up.

OK, I disagree with a lot of this. Heavy lifting is the best thing you can do for your body, especially if you're trying to look good, but it doesn't burn a ton of calories and it takes time to build up enough muscle to be able to increase your caloric intake, and even then it's not like you can gorge yourself all day and the muscle will magically burn it all away. OP should be lifting, but if weight loss is the goal calories need to be cut. There's no way around it. I didn't see anywhere OP's height/weight, but ~1400 calories/day is reasonable. MFP will never recommend less than 1200/day, and most women need 1300-1800 depending on height, activity level, etc.

OP, I've lost about 20lbs since January using MFP. I am allotted 1700 cals/day but am usually a bit under. Here are my tips: figure out what times you're hungry and what times you're not, and adjust accordingly. I can easily make it to noon without needing to eat a meal - I have coffee with milk or a latte in the morning, and drink lots of water. Maybe some yogurt if I need it. But most days I reach noon and I still have roughly 1500 cals left (depending on the morning coffee), which helps out a ton. Then I can have a 500 cal lunch, 500 cal dinner, and 500 cals of snacks. I'm a nanny and my mornings are insanely busy, but since my body does okay without food it doesn't make sense to waste my calories then.

The other thing is to drink lots. I try to drink 100 oz of lemon water a day, plus whatever other random drinks. Try flavoured water, sparkling water, lots of tea - it really does help fill you up.

My final bit of advice is to not kick yourself if you go over. Some days your body needs more fuel for whatever reason. The week before my period is a total gongshow calorie wise, and I've learned to just accept it.

Good luck OP!

[Anonymous]

I deal with it by knowing that the feeling will go away in a couple of weeks. How long have you been counting calories?

[Anonymous]

14:37 you are right that lifting weights isn't license to eat whatever you want and expect to lose weight, but it will allow you more calories than cardio alone would, while still getting smaller (again, assuming you are eating a good amount of protein and still below a certain threshold, which will vary based on an individual's size, height, activity level, etc.).

[Anonymous]

Anonymous wrote:14:37 you are right that lifting weights isn't license to eat whatever you want and expect to lose weight, but it will allow you more calories than cardio alone would, while still getting smaller (again, assuming you are eating a good amount of protein and still below a certain threshold, which will vary based on an individual's size, height, activity level, etc.).

I completely agree. I was an avid runner and thought it was the best way to lose weight until I found weight lifting. Now I have to force myself to run, since the weight lifting is so effective.

[Anonymous]

I saw this article a little while back. I haven't tried it, but it can't hurt, right?

http://www.theguardian.com/technology/2014/feb/21/playing-tetris-reduce-strength-cravings-food-cigarettes-alcohol-study

[Anonymous]

I hate to say it, but you may want to try an atkins/paleo type of diet. you really just don't get hungry when you don't eat carbs.

[Anonymous]

Anonymous wrote:Stop dieting. Learn to eat in a way that is sustainable for you. Read up on "intuitive eating," "eating competence," and "permission."

Restricting your diet so much that you're obsessing about food is like going in search of something to have a grudge about. Is that how you want to spend your time?

totally agree

OP your "diet" is doomed to fail. You must see that now. Unless you'd like to try crack or heroin. Sure way to lose weight. Course you might die, but life is risky. You could also try smoking. That helps with weight loss. Ditto the risk of lung cancer, etc., but you'll be a skinny corpse!

If you'd like to lose weight sensibly, you need to STOP counting calories, and start eating a completely healthy diet: lean organic meats, healthy fats (olive, coconut, nuts), lots of fruits and vegetables, whole grains, no processed foods, no juices, no sugar. Eat full-fat dairy if you aren't allergic. You won't feel hungry if you stay away from refined sugar, juices and processed foods. And you'll lose weight forever.

Once you go off your diet, you're going to put all those pounds right back on. Diets are by their very nature, doomed to failure. They don't work. Never have, never will.

Healthy eating combined with exercise is the way to stay at a healthy weight for the rest of your life. Once you hit your optimum weight, your weight will stabilize and stay there as long as you keep eating healthy foods and avoid processed foods and sugar. Try it for a year, and get back to us.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Stop dieting. Learn to eat in a way that is sustainable for you. Read up on "intuitive eating," "eating competence," and "permission."

Restricting your diet so much that you're obsessing about food is like going in search of something to have a grudge about. Is that how you want to spend your time?

Op here. I've tried IE, I've read all the books. I don't want to obsess, but when I eat intuitively I gain weight. I know how to cook healthy foods, I love healthy foods, I just have a huge appetite and I want my body to get used to less calories. If I work out I'll add calories into my day, so the 1450 is net. Trust me, I would love for it to be intuitive for me, it's just not.

I am in the same boat! I Eat very healthy but way too much and gain weight if not calorie counting. I drinks lots of water but trust me, it's not cutting it...

[Anonymous]

Anonymous wrote:I know "how" to eat for satiety. Fiber, protein, healthy fat, hydration, low carb, low sugar. But I'm trying to stick to 1450 calories (per MFP) and it's hard. Really hard. I'm just hungry a lot. If I eat a meal that just stops my hunger, but doesn't get me "full" (I'm not talking thanksgiving full, much less than that) then I'm thinking about food constantly till the next time I can eat.

How do you handle the hunger while dieting?

A go to snack which is low in calories and sugar: oatmeal, pea soup, other low cal soups, rice cakes, melon (filling). A small slice of bacon (I know!) can be helpful b/c reduces the fat craving.

[Anonymous]

One carb calls out to another, so limit them. Also minty breath helps (don't want to mess up minty taste)

[Anonymous]

I often chew gum to help. Or getting up and going for a short walk if you are able to do it.

Agree with a huge pot of tea. Only problem is you'll have to use the bathroom often (though that could be the short walk that helps out too!)

[Anonymous]

Grazing small meals did not work for me since I was getting hungry within an hour and then overate profusely. It is hard to control portions when you are mindlessly eating while doing something else outside of meal times, so I have now switched to 3 square meals around 400 to 600 calories each a day with beverages in between. Will see how it goes.