help with food

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Joined: Jan 12
Posts: 16

Posted: 18 Jan 2012, 22:52
I am running into a big problem with my food intake. I get hungry and eat big amounts of food. Usually this makes me go over my calorie limit. I am also tired a lot of the time because I am trying to go to bed earlier and get up earlier. This makes it hard to exercise to counter my food intake. When I try to eat something healthy it doesn't seem to fill me for that long. Does anybody have any suggestions? Is there a way to make my stomach smaller so I don't get as hungry as often or maybe a way to stop cravings?
Wanting to lose it is not enough. I need help...

Joined: May 11
Posts: 10

Posted: 19 Jan 2012, 00:06
For me, I eat every 3 hours (approximately) and eat healthy stuff, with LOTS of hearty vegetables, lean protein, whole grains. that stuff keeps me full. So full that on some days, sometimes I don't want to eat when the next 3 hour mark comes along ... That said, nobody is immune to hunger cravings, you are a human being like the rest of us...

Joined: May 11
Posts: 212

Posted: 19 Jan 2012, 04:55
Some foods make you hungrier than others. For example sugary cereals and simple carbs (white bread) cause a fast rise in blood sugar followed by an insulin surge that drops your blood sugar and you become hungry again. Try to add more protein and healthy fats to every meal. A simple salad seems very healthy but it won't fill you up for long and your cravings get the better of you. If you add chicken or cheese, nuts, a healthy oil you can make a proper meal of it which will keep you full for longer. And remember to drink plenty.
"Think you can, think you can't; either way, you'll be right."-Henry Ford

Joined: Apr 10
Posts: 107

Posted: 19 Jan 2012, 06:17
Find things that you like that are low in calories to snack on, like veggies. Look at what some other people do here by checking out their food logs. I went crazy with fruits and veggies at first and it was nice.

I eat 3 meals and two snacks usually. I had the same problem when I started too, ate salads for lunch and would be famished for dinnertime, like "Eat a horse" famished. So now I make my lunch my biggest meal of the day (makes sense for a few reasons). Salads work better for me at dinner.

Also, if your just starting out, it will get better with time once your stomach shrinks and you adjust to your new lifestyle. Hang in there, the first few weeks are the toughest!! It gets easier.

Joined: Jan 12
Posts: 8

Posted: 19 Jan 2012, 10:45
Hello. I just wanted to say that the wanting to eat like a horse feeling is a good thing. Every time I get this feeling, it means I'm going to weigh less at my next weigh in. Next time this happens, embrace it. Tell yourself "I'm going to weigh less tomorrow". When I get that gut wrenching feeling, I will usually drink some coffee or tea with about one tablespoon of half and half. Work through that feeling, I promise it will be worth it. Good luck, you got this!


Joined: Jul 10
Posts: 1,712

Posted: 19 Jan 2012, 10:59
Don't wait until you're dying to eat, since that promotes over eating. Plan your meals in advance to keep from going over on your calories, include snacks and make sure you drink plenty of water, tea, whatever along with your food. Force yourself to eat slow and make your meal last a bit longer. If you're trying to get used to eating less in each meal, try trimming portions a little at a time and filling your meals out with veggies, which give you the most bang for your buck. Note in your log when you feel more satisfied or more hungry so you can identify good and bad patterns. I naturally eat a lot less than I used to but it's taken a year of consistent calorie counting and portion downsizing to get to that point. Just take it one day at a time. One more tip: beware of eating out of habit, boredom, stress, or any other reasons not related to hunger!
- Natalie

Joined: Jan 12
Posts: 19

Posted: 19 Jan 2012, 11:14
I find that drinking water with my meals fills me up faster. And of course drinking more water through out the day. I can really notice a difference in hunger/eating patterns on days I haven't drank much water.
With God all things are possible!!

Joined: Mar 11
Posts: 1,518

Posted: 19 Jan 2012, 15:54
I eat salads for lunch too, but make sure I have cottage cheese and chicken or tuna, or a lean meat to eat with it. I don't just do lettuce. Like today I had chicken, lettuce, cuccumber, cauliflower, and cottage cheese as my salad and it made me full. But I do plan a snack usually between lunch and supper to make sure I don't overeat too much at supper. I'm still getting back into this and it is hard, but stick with it and the results will be worth it in the end.
Goals for 2018:
Do 20 consecutive push-ups
Use 10 lb. weights for a whole workout
Run 1 mile without stopping DONE!!
Run 2 miles without stopping
Cut running time down 10 seconds
Get stronger physically and mentally

Joined: Jul 10
Posts: 2,052

Posted: 19 Jan 2012, 17:05
Experiment with the things that you eat to see what fills you up.

Salads don't do it for me, even if I add proteins to them-- I'm always starving after a couple of hours. On the flip side, last night I had a couple of scrambled eggs with chorizo, and a side of green beans with pepper bacon (recipe from this site). I was stuffed, and stayed full for a long time.

I'm not of the "carbohydrates are evil" camp, but other people are right about simple carbs causing your blood sugar to spike and then fall. Your diet seems very heavy in simple carbs-- lots of bread, pasta, rice, etc. Try replacing that stuff with healthier foods and see if that helps.

Joined: Nov 10
Posts: 25

Posted: 19 Jan 2012, 17:13
I agree with all that Natalie said -- she is so wise! Smile One other thing I have noticed -- I have been a diet pop fan for a long time. I have mainly cut that out and it seems to help. I drink water or Crystal Light or water with a tiny bit of grapefruit juice in it and that has been helping me this past week.
My big thing was I decided to eliminate CHEESE and PEANUT BUTTER as often as possible as those were 2 of my favourite high-fat snacks. I FINALLY Lost 1.5 pounds since doing that! YAY.
I have gone up and down and all over the place, and I know that hungry "I have to eat or I'll just die" feeling for sure! Eat often, drink lots of water, and find a pattern that works for you in terms of meal sizes... maybe switch to a big lunch as "posterchild" suggested? Good luck

Joined: Jan 12
Posts: 16

Posted: 19 Jan 2012, 20:30
Thanks for the advice! I only eat salads with meat, cheese, and nuts but it doesn't seem to help. I only drink water unless I am eating out in a resturant and then it is tea. I do eat a lot of bread, pasta, and rice but they are all whole wheat. I thought that would make it better... If it doesn't then what should I replace them with? I eat lots of sandwiches so I don't know what else I can use that is just as easy. Any more suggestions?
Wanting to lose it is not enough. I need help...

Joined: Jul 10
Posts: 2,052

Posted: 19 Jan 2012, 22:48
Eating whole wheat pasta, bread, etc. is a tiny amount better than white, but really not all that much. You're getting refined carbs with a little bit of fiber rather than just refined carbs.

How about starting by just getting rid of the pasta and rice? You can also cut back on bread without eliminating it completely. I find that eggs are a quick and easy dish, and they're also quite flexible.

Joined: Aug 11
Posts: 1

Posted: 22 Feb 2012, 15:04
Hi-For breakfast I will make oatmeal and add pumpkin, pie spices, tbsp raisins or cranberries-making enough for the week and portioning them into a cup each. I can microwave each morning at home or work for a hot satisfying breakfast. or as Hoser suggested eggs and egg whites are great to fill up. The salad lunches, how much protein are you eating? Do you know? It may not be enough. Additional ways to add protein to fill you; non fat plain greek yogurt such as Fage and low fat low sodium cottage cheese-try drizzed with honey or spices and a few nuts to keep you going. As gnat824 said earlier, ensuring you are truly hungry and not thirsty or emotional eating is key. A hard thing for me I will admit. Hope that helps!

Joined: Jul 10
Posts: 4

Posted: 24 Feb 2012, 19:53
Time seems to be an issue for you sometimes. I find planning out my entire day the night before (food-wise) helps me stick to the calories I need to be under. It only takes a few minutes to write it down somewhere.

I rarely 'eyeball' my portions, and instead go for some measuring cups etc so I can more accurately determine how many calories I'm eating.

Good luck Smile

Joined: Jan 12
Posts: 13

Posted: 09 Mar 2012, 12:29
I make a huge salad (lots of greens, only small amt of higher cal & carb items) for lunch and sometimes for supper too. Or for supper I have meat and make a whole plate full of steamed veggies (non-starchy ones) and put some butter or a small amt of cheese on top.

I just started trying this; make hot flavored tea, mix in a tiny bit of Stevia, then add 2 Tablespoons of coconut oil and stir until melted. Sounds yucky but it was fine. I have had this right when I get home the last 3 nights and it really helped to curb my urge to stuff my face.

I think you can get away with higher calories if you keep it low carb.
Just started reading the book “Wheat Belly” and highly recommend it.
I try to measure my food once in a while to make sure my idea of the portion has not gotten “larger than life”.
I bring 4 bottles of water to work and keep them sitting on my desk all day so I reach for that instead of for a snack. I do put a little stevia and/or lemon in the water for taste.


Joined: Jun 10
Posts: 27

Posted: 31 Mar 2012, 19:02
all of the advice so far is great, my advice might be more mental though. what is your version of being full? my version was im not full until my stomach is so large it hurts! then i would snack and binge until i got that "sastifying" feeling again. my stomach has no doubt become larger due to it. what im doing to change that is; im drinking 4cups of water before each meal, then without distractionsNO TV!!! i am eating as slow as possible, no double bites before the first is gone, making whatever im eating into a liquid as much as possible, and after a bite i put whatever im eating down or put the fork down. its tedious but i usually eat with company so i talk alot. just try and listen to your stomach, because it tries to tell us were full but i think our daily lives cloud up the communication.
That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved. -Ralph Waldo Emerson

Joined: Nov 11
Posts: 8

Posted: 01 Apr 2012, 16:29
very smart Sarah! I try to drink a BIG glass of water first...sometimes that does it. if not maybe a protein bar cut in half or some celery.

Joined: Aug 10
Posts: 14

Posted: 18 Apr 2012, 11:26
Hi! You hear all these tips, but have found they work for them and not for me. So my advise find what is doable for you and then it will work for You!

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