IM SO HUNGRY!!!

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Shannonrae84

Joined: Feb 12
Posts: 4

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Posted: 05 Mar 2012, 13:35
1400 Calories a day seems pretty low to me. How do I even manage that? Thats roughtly 450 calories per meal. I Cant figure out how to eat only 450/meal and still not be starving. Snacks in between dont work at all and they add more calories but do nothing to curb my appetitie! Please help!!
vlavhut1

Joined: Aug 11
Posts: 2

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Posted: 05 Mar 2012, 13:44
I've heard that green tea is good for suppressing the appetite. They also say a higher fiber diet helps. Drink lots of water also.
deltac

Joined: Jan 12
Posts: 2

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Posted: 05 Mar 2012, 13:46
1400 calories is not that hard. Some extra fruits and vegatables. A little less chicken and meat. Also no snacking after 8pm
paperiniko

Joined: Jul 11
Posts: 343

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Posted: 05 Mar 2012, 13:47
1400 is quite low, I sometimes get hungry with 2100 Surprised)
I think the best option is to use a lot of low density foods like vegetables integrated with wholegrain carbs and legumes which are very filling.
Legumes in particular, such as lentils or beans can make very tasty and filling meals for under 500 kcal. It is easier and tastier if you cook yourself using spices and very little fats.
Besides you might want to burn some additional 100-200 calories a day walking or exercising so that you have more flexibility with your meals.
Nimm

Joined: Dec 10
Posts: 669

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Posted: 05 Mar 2012, 14:05
* Protein is far more satiating than carbohydrates or fats. Incorporate it into your meals and snacks, liberally.

* Apart from whole food fats (like nuts), avoid calorie dense foods. Calorie-dense foods tend to be some of the least satiating. These are usually processed foods. For example, 140 calories of apple juice will not fill you up nearly as much as 140 calories of raw apple. 100 calories of pretzels or potato chips will not blunt your hunger nearly as much as, say, 100 calories of tomatoes and carrots.

* Fiber. This is often related to the previous suggestion. Fiber-rich foods tend to be less calorie-dense and more satiating, than those without fiber.

* Meal frequency and timing. This varies greatly from person to person. Some people find that it's much easier to control their hunger when they eat fewer, larger meals. You may want to try a day where you have just two meals of 700 calories each (or 900 and 500), and see how you react. In general, the fewer/larger meal approach tends to work better for people who have fewer calories to work with - and 1400 would fall in that category. But again, this is not universal.

* Avoid drinking your calories. Stick with water and hot beverages like tea (and/or coffee).
fatoldlady

Joined: Jul 11
Posts: 301

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Posted: 05 Mar 2012, 14:26
Cut out the fast food, cold turkey. Try it for at least a week and see if your tastes change. It might take longer but if you eat more lean protien and veggies you might develop a liking for them.
kimjinxie

Joined: Mar 12
Posts: 134

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Posted: 05 Mar 2012, 14:27
I am having trouble with the 1400 calories per day too, but I have found that hot black tea and plenty of water has helped me.

Hoser

Joined: Jul 10
Posts: 2,052

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Posted: 05 Mar 2012, 15:38
I have no problem whatsoever eating 1400 calories per day without being hungry.

For breakfast, I have a bowl of steel-cut oats and a poached egg. That comes to around 250 calories, and it's quite filling.

My lunches are all over the map. Today I'm having a salad with prosciutto, goat cheese, and blueberries, and a bowl of curried butternut squash soup. That comes to 475 calories

In the afternoon I'll have some yogurt as a snack, for around 130 calories.

By the time dinner rolls around, I will have consumed approximately 850 calories. I have a half dozen oysters left over from last night, for around 70 calories. (I should get a credit for the work that it takes to eat them... can I record shucking oysters as exercise? Smile I'm not sure what I'll be eating with them, but maybe roasted asparagus and an omelet. That should come to around 1400 calories with no hunger.
Hoser

Joined: Jul 10
Posts: 2,052

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Posted: 05 Mar 2012, 15:54
P.S. If you really want to eat well and lose weight, learn to shop at the outside edge of the supermarket. The produce section is especially your friend-- you can stuff yourself with vegetables for 1400 calories.
wichitaks

Joined: Jan 12
Posts: 54

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Posted: 05 Mar 2012, 16:17
Part of the thing you have to keep in mind is your ultimate goal. Is your goal to loose the vanity pounds or is it to get healthier. (neither is bad, just keep in mind what your goal is) If it is the vanity pounds then I found it harder to stick with long term but great crash diet stuff. If it is more about the health start incorporating lots of fruits and veggies, Low fat yogurt, lean proteins etc into your diet.
Also take into account your personality. For me I had to do a complete 180 all at once or I would not be able to make changes.
For some people it is better if they change one or two things per week. One week NO fast Food, The next week add no soda, the third week start including 4 30 minute walks into your routine.
I am doing a max of 1200 with an occasional day that I am a bit higher or lower. I am a snacker though so before I leave for work I have my fruits veggies etc packed that I take with me. I encorprate a protein of some sort into every meal and that really helps to keep me full longer. I hope some of the tips help. Good Luck
coachcj8

Joined: May 11
Posts: 382

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Posted: 05 Mar 2012, 17:39
After sneaking a peak at your food diary you can make a lot of changes. You are drinking cals. You don't have to cut out alcohol completely but you do need to minimize your intake. A beer once a week or even if you need one once a night is ok. You just have to allow the 100cals (give or take) into your RDI. You also are eating out a lot. I'm not sure how your lifestyle is. It might be difficult for you to plan ahead and eat meals at home if you are always on the go. Hoser is right. The produce section is your number 1 friend. Eating veggies will fill you up and they are very few cals. They're almost free foods. I love potatoes but I have to be smart with them. If I make baked or mashed potatoes I choose the smallest one and limit my toppings. To avoid eating out you could pack a lot of snacks and take them with you, almonds, yogurts, carrot sticks, apples w/ peanut butter, celery with peanut butter... ect. Eating whole grains is huge also. They keep you fuller longer. Try steal cut oats. Or some whole grain whole wheat toast on an egg sandwich. A wheat tortilla for your breakfast burrito. Then for lunch incorporate the same whole grains. When it comes to dinner you don't have to cut out your cheeseburger, just pass on the bun and put the patty on a salad. I will devour a huge salad and only use about 200 cals with the toppings and dressing.

Just some small adjustments in your diet and you will see how you can last on 1400. And keep drinking that water. That helps a lot too. Good luck!
Cort
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 05 Mar 2012, 17:57
One critical thing is missing from 90% of what you eat- nutrition! There are a TON of empty calories so it's no wonder you're hungry. Your body is probably dying for the nutrients you aren't feeding it. There were several days in your diet calendar where about 50% of your calories were alcohol - the absolute worst when it comes to empty calories - and a lot of the rest came from potato chips, popcorn, and other items with no nutrients. Your body needs more than pure calories to function. It needs protein, vitamins, minerals, fiber, good fats, etc. In short: REAL food.
- Natalie
NCNOLE

Joined: Feb 11
Posts: 1,223

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Posted: 05 Mar 2012, 19:18
My suggestion - find out what motivates you. Motivation is key if you want to be successful.
Then come up with a plan - plan your meals ahead of time. Plan what you will eat for breakfast, lunch, dinner, snacks. Plan meals that you can prepare at home and take with you to work. Make a list and go grocery shopping. You have to be willing to make some changes and eliminating McDonald's as your staple should be a priority. You will fell better and save money. Since you are young, you should be able to make these changes without too much difficulty - the older you get, the more set in your ways, the harder it will be. Your metabolism will slow down in your 30s and 40s and if you continue to eat junk, you will likely continue to gain weight. Even 6 extra pounds a year (1/2 pound a month) adds up to 30 lbs in 5 years. I think if you take an honest look at your food diary, you will see the changes you need to make.

Make a plan - either go cold turkey on the McDonald's or at least cut back to once a week. Once you get in the habit of making your own food, it will become easier and you won't miss McDonald's.

Good luck to you.
asagohan

Joined: Jun 11
Posts: 229

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Posted: 05 Mar 2012, 19:55
So I took a peek at your diet calendar, and I agree with everyone else here. I agree with the cold turkey approach for fast food, but then what happens when you are out with friends and there's no other choice?
http://eatthis.menshealth.com/home
Read up on every article in this website. It will tell you what the 'most' healthy to order at all the major fast food chains, so at least when the craving gets to be too much, you don't blow it on a big mac and fries. I know I have fast food in my diet calendar, but I try to limit it and balance out the rest of my eating with fish, chicken breast, hummus and other good foods. I'm a 25 year old college student with non-dieting friends, so the fast food is a way of life, but I am super careful on what I get, and enter it BEFORE I eat it. I have still managed to lose 16 pounds this way.

However, you really should try to go cold turkey instead. Go buy some wild salmon...I'd rather have wild salmon (with Ponzu sauce OOHHH tasty!)any day of the week over my usual fast food.

I previously had an addiction to stovetop ramen. I miss it everyday.



asagohan

Joined: Jun 11
Posts: 229

      quote  
Posted: 05 Mar 2012, 19:58
gnat824 wrote:
One critical thing is missing from 90% of what you eat- nutrition! There are a TON of empty calories so it's no wonder you're hungry. Your body is probably dying for the nutrients you aren't feeding it. There were several days in your diet calendar where about 50% of your calories were alcohol - the absolute worst when it comes to empty calories - and a lot of the rest came from potato chips, popcorn, and other items with no nutrients. Your body needs more than pure calories to function. It needs protein, vitamins, minerals, fiber, good fats, etc. In short: REAL food.



You hit the nail on the head. Protein and fiber are some of the most important nutrients for feeling full. And I learned something new, alcohol is empty calories. Fascinating!
Kireland

Joined: Feb 12
Posts: 22

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Posted: 05 Mar 2012, 20:09
Drink Green Tea! Fill a large 1 liter water bottle with it every morning and drink it all day. This will help with the hunger and also give you antioxidants. I try to drink 2 liters of water a day.

As far as the food: when I'm hitting 1400 or close I do something like this for example: (#1) Protein shake (low carb) with water and frozen berries in the morning (approx 200kcal), (#2) 4 oz of salmon and grilled veggies (approx 300 cals), (#3) yogurt and fruit *fage*(approx 175kcal), (#4) 1/2 Can tuna in water with 1 tblsp low fat mayo, onions, celery, pepper,dill, 1/2 100% whole wheat bagel thin *thomas'*(approx 300kcal), (#5) lean turkey burger patty - grilled, lettuce, 1/2 100% whole wheat pita bread, slice of vegan american cheese, salt and pepper to taste (approx 300kcal)
Shannonrae84

Joined: Feb 12
Posts: 4

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Posted: 05 Mar 2012, 20:35
Thank you everyone very much for the advice and responses. It really puts things in perspective. I am definitely going to make a better effort to actually eating healthier and not just staying within my calories. I am in my 20's so yeah a lot of the last 10 years has been consumed with eating fast food and drinking. The worst part is all the comments about the fast food and the alcohol. I actually cut down! Alot! Lol I am just trying to make baby steps and do one thing at a time. I really appreciate everyones support this just makes me want to try harder and be more diligent with my nutrition needs in order to make that lifestyle change! Thanks again! I am kind of duntz when it comes to fitness and nutrition and i have learned alot from everyone!!
asagohan

Joined: Jun 11
Posts: 229

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Posted: 05 Mar 2012, 20:43
YAY. We all have faith you can do it!
Hoser

Joined: Jul 10
Posts: 2,052

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Posted: 05 Mar 2012, 21:49
If you're up for it, get a copy of Michael Pollan's In Defense of Food. Heck, I'll make you a deal. I will send you a copy of it for free, if you'll promise to read at least half of it. If you can't stand to plow through the whole thing, at least read Part II.

Heck, I'll make this offer to two other people as well. Besides Shannonrae84, the first two people to send me a private message with their name and address will get copies as well. Same deal-- just promise to read at least half of it.
Hoser

Joined: Jul 10
Posts: 2,052

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Posted: 06 Mar 2012, 13:18
And now, the Amazon fairies are working to send books to three people, so the offer is closed for now. Still, I encourage people to read the book... it caused me to completely rethink the way I approached food and eating.



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