Weight-Loss I need some advice on healthy diet!

Weight-Loss
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Scamp1

New member
Hi everyone, I was hoping someone could help me :) I want to lose some weight but I have quite a large appetite and find myself hungry a lot. On the whole I eat a healthy diet (I think) but when I do try to reduce my calories I get hungry so I find dieting really hard!

I eat wholegrains (no white breads or rices etc) and lots of veg and salads but mid morning and afternoons I'm extremely hungry! I feel quite sluggish but then when I eat my energy shoots up again so on the whole i feel awful when I diet. When I increase my exercise I also become starving after a workout. Obviously exercising burns calories but surely if you just feel you need to eat more this is counteractive...?

I'd just like to find out where I'm going wrong with my diet. Many thanks! x
 
You don't mention how much water you are drinking. If your body is needing water it might send hunger like signals.

Also I know if I'm drinking water all day, then my cravings are reduced.

Maybe try downing a glass of water, waiting a minute or two to see if it really is hunger or if you are a bit dehydrated. :)
 
Good thinking MoonGoddess, I don't drink very much water so it may be thirst by brain is confusing with hunger...
 
you also might want to try using a program like or one of the other free food journals on the web to record your calories and ensure you are getting enough..
 
I'd be interested to see how many calories you are consuming while you are "dieting." Maybe they are set too low.

Some people get hungrier than others. A cyclical dieting approach may be called for.

Plus, I don't recommend cutting out foods that you can't live without. If you want rice, etc.... eat it. Losing weight, especially in the beginning stages is mainly about calories.

How much weight do you have to lose?
 
Thanks for the replies. I eat three meals a day and never skip one of them and that's why I wonder why I get hungry.

I don't cut out bread or rice I just eat brown/wholegrain varieties instead of white as I heard it was more filling and better for you.

I try not to exclude foods as I know you need a variety from the food groups... Although I realise I must be going wrong somewhere! I guess I've always avoided calorie counting as I'm scared of becoming obsessed with it and not enjoying food anymore. However it'd help to see where I'm going wrong...

RE how much weight do I want to lose... I'm not drastically overweight, it's more that would like to drop a dress size as some of my clothes recently seem pretty tight! This is why I try to be sensible and as yet haven't been counting the calories. I am 5"7 and I'm around 156 pounds
 
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Well, if the weight is coming off.... i wouldn't worry about calorie counting.... of course assuming you are eating a "sane" amount.

If you feel hungry throughout the day.... why not spread your meals out more. I eat 5-7.

Are your meals balanced? Protein, fats, and carbs?
 
Well the weight isn't really coming off yet....This is what I find hard, trying to strike a balance between eating more healthily and still having enough energy. Especially as I'm an active, busy person. I'm going to see about eating smaller meals more often as well as drinking a lot more water.

I maybe have more carbs than I should, the right amount of fat and should maybe eat a bit more protein. Generally though my meals seem balanced (to me) eg Dinner - baked salmon, vegetables and new potatoes or a Quorn chili with brown rice...That kind of thing.

Thanks for replying again :)
 
Sounds good to me. I don't think it's the carbs that are giving you a problem with regards to weight loss. I think it's the calories.
 
Good to know, because I love my carbs! So you think watching my calories carefully is the way to go?
 
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Calories = energy

Weight = energy (stored)

Therefore, calories = weight

Lose calories, lose weight

Very overly simplified.... but excess fat on the body is a direct response to inputting too much energy into the body. More than it needed to function.

The only way to take this accumulation off is to input less energy (calories) into the body than it requires.
 
Thanks for replying again. I do understand what you're saying but I find when I do reduce calories I am very low on energy and find it hard to function (especially if I'm exercising a lot). Maybe my body requires a lot of energy, I don't know! It's quite frustrating trying to cut back when I feel like I'm running on empty

I'm trying to find out about low-cal, high energy foods. The GI diet works on slow release energy so this might be worth a try.
 
Scamp said:
Thanks for replying again. I do understand what you're saying but I find when I do reduce calories I am very low on energy and find it hard to function (especially if I'm exercising a lot). Maybe my body requires a lot of energy, I don't know! It's quite frustrating trying to cut back when I feel like I'm running on empty

I'm trying to find out about low-cal, high energy foods. The GI diet works on slow release energy so this might be worth a try.
Click to expand...

Well, a calorie deficit is REQUIRED for weightloss. No ways around it. Thermodynamics at their finest.

Maybe you are cutting cals by too much.
 
Hi Scamp,



If your feel hungry, try this points


then why don't you have small meals 3 time a day,

Drink at least 8 glass of water a day

have green tea instead of tea or coffee

One best way to control hunger is to always carry an apple with you. Apple has chemical call pectin that gives a full feeling and you won’t feel hungry for at least 2 hours after eating an apple
 
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