I'm so hungry!

phattyinnm

phattyinnm

New member
Age: 35
Height: 5'7"
Weight: 241
Body fat: ??
Diet: I eat the same things most days...
BFast: 1/2c dry oats with stevia and cinnamon
Snack: either 3 egg whites or 7 almonds/1 apple, or 2 Wasa whole grain crackers with 2t peanut butter, or 1C soy milk and 1C blueberries blended.
Lunch: 4C romain lettuce with vinegar and 1t olive oil, 4oz chicken breast or 3 egg whites
Snack: same as last snack
Dinner: 4c Romain salad with same as above, 4-6oz chicken breast or lean beef, OR I forgo the salad for broccoli steamed with olive oil. Or stir fry with bell pepper, onion 1t olive oil, 4oz lean meat, 1c whole wheat noodles, soy sauce. OR boca burger and 1 slice 100% whole wheat and veggies or salad. You get the idea, I eat the same things all the time and just mix it up or vary it.

Inbetween snacking I'll snack on raw veggies like snap peas, carrots, raw green beans, oranges or apples. Thats inbetween the other snacks and meals. I graze all day but its good foods. Once in awhile I have to sneak in a serving of chips or I may die! About once a week.

I also have 2 nutritional/protien shakes in the a.m. and afternoon with 30G of protien in each shake, both shakes together its 400 cal's, 4g fat. And I take 3 fish oil/omega3 pills a day.

I'm doing weight watchers program and count my points. For workouts I'm doing Body for Life which is 3 days of weights, 3 days of interval using an elliptical, and also I do 3 extra days of elliptical for 30 min at a steady pace.

I've lost 62lbs in a year, its going slow, but I'm just happy to be losing. Then again, I'm soooo hungry all the time. Especially more now since I've been working out much harder, which is why I added protien shakes, hoping that I could fill that void in my belly.

Please help with suggestions! I'm extremely determined to keep losing weight to my goal. I have made a huge lifestyle change and will never go back to eating like I used to, and will exercise the rest of my life. I know that I HAVE to do these things, or I will go back to the old me, yuck. My question is, am I eating enough? or too much? Should I just tweak it? Because I'm so hungry!

Thanks!
Shelby :)
 
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Well I can tell you that Weight Watchers points keeps things pretty low, even we you add exercise and get to add more points. I also see low on good fats in there, which is really important to feeling full. Yes even though you take the capsules, at most those are 1 gram per capsule. Shakes also aren't going to help fill you, if you don't have to drink protein shakes or aren't having them post workout, then have real food!

Adding all that up that does not seem like enough calories to me given your size and the type of exercise you are doing. I know WW believes in lower fat but I would up the fats, up the whole foods, and make sure to have a solid COMPLETE protein with every meal.
 
Thanks Leigh!!

Can you give me some examples for adding fats? Would you say more oils like olive or more lean meat or beans?

This sounds dumb, but whole foods are? I'm thinking raw veggies and fruit... am I wrong?

As for the shakes, I drink a nutritional shake twice a day as it is, by itself its 90 cal and 3g fat total for both shakes, I added the protien hoping it would help fill me. I can drink a shake and feel good for about 1.5 hours. But I do try to graze a lot anyway so i usually eat ever 1-2 hours.
 
Whole Foods-Whole foods mean foods that are unprocessed and unrefined, or processed and of course refined as little as possible before being consumed.
Meaning if it is in a box chances are it isn't a whole food.

I actually didn't notice your one snack there, you do have some good fats but still lets up it a little or more so change things around some.

Here is a little example of some little changes you could make to your diet to get a little more bang for your buck or less hunger that your under. ;)

Meal 1-1 egg/ 3 egg whites with 1/2 cup oatmeal with stevia and fruit
Meal 2-4-oz lean meat with whole wheat noodles and veggies and olive oil
Meal 3-4-6 oz chicken garden salad (w/fibrous veggies) with apple/peanut butter for dessert
Meal 4-6 oz grilled salmon with 1 serving snap peas/ 1 serving aspargus
Meal 5-1 cup 2% cottage cheese with 2 tbsp peanut butter
(if you have snack inbetween meals make them fats/pro only, no simple sugars or complex carb snacks, this will live you fuller, and produce less cravings.)

Basically what this set up does is help you reduce hunger pangs because of the set up of whole foods, never having carbs solo without protein (this leads to that quick after eat hunger sometimes a lot of people get.) Also you are getting more energy foods earlier in the day and more fibrous filling foods later at night.

Try for a few nights a set up like this and eating a little more calories and see if that helps and how you feel. Remember you have to try what works for you, how your body responds best. It isn't about low carb, no carb, low fat, etc. It is about "How does Shelby not go crazy during this weight loss program. What foods do I need to feel better and right during this but that also get me where I need to be faster."

Hope this helps.
 
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phattyinnm said:
I've lost 62lbs in a year, its going slow, but I'm just happy to be losing. Then again, I'm soooo hungry all the time. Especially more now since I've been working out much harder, which is why I added protien shakes, hoping that I could fill that void in my belly.

Please help with suggestions! I'm extremely determined to keep losing weight to my goal. I have made a huge lifestyle change and will never go back to eating like I used to, and will exercise the rest of my life. I know that I HAVE to do these things, or I will go back to the old me, yuck. My question is, am I eating enough? or too much? Should I just tweak it? Because I'm so hungry!

Thanks!
Shelby :)
Click to expand...


I see you didn't mention water in your daily diet details . How much water do you drink a day ? Do you often feel thirsty ?

Also, do you have to urinate frequently ?
 
I knew I forgot something!!! Other than my nutritional shakes, I only drink water and I drink between 1-1.5 gallons per day.

Leigh, thank you for the menu! Sounds like I could be much more full with that and will give it a try! MUCH appreciated :)))
 
Hi Leigh!

Well I can already tell you that I"M FULL! I started yesterday with your suggestions and was instantly satiated with my breakfast and was not hungry for hours. I made it through 4 of the meals with snacks and never did get the 5th in!

A long time ago I got myself in a metabolism rut by not eating enough fat, I guess old habits die hard, because without knowing it, I was doing it again. I just wanted to eat so well that my body couldn't do anything BUT lose weight, and instead was starving myself when I thought I was doing myself good, eating the right meats, fruits and veggies and laying off complex carbs. Thank you for pointing out to me what you did! Without that little nudge I would have never given myself permission to eat more meat and proteins. Now I'm full and since YOU said its ok LOL its ok! Thanks again :) Perhaps this too will help my weight drop faster, the 5lbs a month was at least a drop, but was so slow it sometimes gets frustrating.
 
Some advices on cheating hunger : drink a lot of water ,it has a lot of benefits for your overall health, eat a big salad before every meal ( it will fill up your stomach and diminuate your hunger plus it has fibers that help you with your digestion).If you have cravings than you should know that they last for 15 minutes (proven stientifically ) so , be strong for those 15 minutes and the cravings will just go away.
 
Leigh P. said:
(if you have snack inbetween meals make them fats/pro only, no simple sugars or complex carb snacks, this will live you fuller, and produce less cravings.)
Click to expand...

I know this is super late :)p) but I have found, from my own personal experience, fiber tends to produce that fullness effect as well.
 
Flory said:
Some advices on cheating hunger : drink a lot of water ,it has a lot of benefits for your overall health, eat a big salad before every meal ( it will fill up your stomach and diminuate your hunger plus it has fibers that help you with your digestion).If you have cravings than you should know that they last for 15 minutes (proven stientifically ) so , be strong for those 15 minutes and the cravings will just go away.
Click to expand...

Or you could just eat better foods that are filling. :jump:
 
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