Eating a set number of calories but still feeling hungry.

[fuzzybabybunny]

So assume for an example that I'm sedentary throughout the entire day and I need 1600 calories to maintain my weight. To lose weight I should eat 1400 calories. But I still feel hungry after eating those 1400 calories, and a bit tired as well.

What I should be doing then is still continue eating those 1400 calories, but change the food mix so I'm eating more fiber and complex carbs, right? The result is that I will feel full even with that same 1400 calories and I will still have enough energy due to the fiber and consistent energy release of the complex carbs?

 

[tortoise]

still feel hungry

Options may include celery sticks and 1/2 cup portions of sugar-free gelatin.

 

[kushy26]

Eat salads ,sprouts and fruits other food so that its good and you can get out of your hungry soon and gain less calories too.

 

[PenguinPower]

Protein provides the most satiety for the fewest calories. What do your macros look like?

 

[Koing]

Eat more meat. Protein is more satiating than carbs. It is much harder to eat 600-800cal from meat than it is from carbs.

But in reality your example person is screwed.

A normal sized man shouldn't need to eat 1400cal to LOSE WEIGHT. Eating/ maintaining on 1400cal would be a horror show. The person should focus on gaining some muscle/ being more active in terms of exercise to raise their metabolism so they can eat 2-2.5k to maintain or lose weight.

Koing

 

[fuzzybabybunny]

Eat more meat. Protein is more satiating than carbs. It is much harder to eat 600-800cal from meat than it is from carbs.

But in reality your example person is screwed.

A normal sized man shouldn't need to eat 1400cal to LOSE WEIGHT. Eating/ maintaining on 1400cal would be a horror show. The person should focus on gaining some muscle/ being more active in terms of exercise to raise their metabolism so they can eat 2-2.5k to maintain or lose weight.

Koing

Actually I feel that protein doesn't fill me up too well, or at least I digest through it really quickly. Every time I go to a Korean BBQ meat buffet and gorge myself, say at 9pm, I always wake up the next day with hunger pangs. This doesn't happen when I just eat normal stuff.

And definitely agree on your last statement. The example person is me. With my height and weight and age, if I'm sedentary I'm burning 1600 calories, and if I want to lose weight I eat 1400 calories. But 1400 calories is miserable and I want to eat! So in order to eat more, lose weight, and increase fitness, I need to work out (in my case, a ton of tennis). And if I want to make muscle, I need to lift weights and the extra muscle should raise up my calorie needs to something higher and more satisfying than a measly 1600.

 

[Phanuel]

I put a 5'2" 120lb male into a TDEE calculator and come up with 1700kcals to maintain that weight.

Methinks you've got your numbers horribly wrong somewhere along the lines.

 

[Pantlegz]

Eat more meat. Protein is more satiating than carbs. It is much harder to eat 600-800cal from meat than it is from carbs.

But in reality your example person is screwed.

A normal sized man shouldn't need to eat 1400cal to LOSE WEIGHT. Eating/ maintaining on 1400cal would be a horror show. The person should focus on gaining some muscle/ being more active in terms of exercise to raise their metabolism so they can eat 2-2.5k to maintain or lose weight.

Koing

I would much rather eat meat but I think that you could eat a lot more calories from meat than healthy carbs. Spinach for example, I don't know how many cups you'd have to eat to get 600 calories. But I sure as hell couldn't do it in a sitting.

 

[Java Cafe]

I put a 5'2" 120lb male into a TDEE calculator and come up with 1700kcals to maintain that weight.

Methinks you've got your numbers horribly wrong somewhere along the lines.

Might age be a contributing factor as well? Just wondering!

 

[Phanuel]

I changed the age from 27 to 35 and it dropped the daily calories by 60 or so. So yes, age matters, but not in the realm of 300+ calories.

If he's this example tiny male, 5'2" and 120lbs, the last thing he should be doing is trying to lose weight.

I put myself in, 6'2" 185lbs and I'm at like 2500kcals to maintain.

 

[Java Cafe]

I changed the age from 27 to 35 and it dropped the daily calories by 60 or so. So yes, age matters, but not in the realm of 300+ calories.

If he's this example tiny male, 5'2" and 120lbs, the last thing he should be doing is trying to lose weight.

I put myself in, 6'2" 185lbs and I'm at like 2500kcals to maintain.

You are likely correct. But, we all tend to see the world through our own eyes, and make presumptions based on our perspectives. I am a 5' 6", 136.5 lb., 57 year old male. And, the TDEE calculator on IIFYM.COM tells me that my TDEE, with a sedentary lifestyle is 1643 cal. (My goals do not include weight loss. So, the situation may be different.)

 

[Phanuel]

At 137lbs, do you actually want to lose any weight though? I'd think you wouldn't have much muscle mass at that weight and are relatively spartan looking size wise.

I've gone from 195lbs (fat) to 160lbs (skinny fat/cyclist) to 185lbs (still kinda fat, but mostly muscle now) and my goals are to continue to gain muscle mass. No clue what my eventual weight will be, but if it's over 210lbs I don't really care. My weight is kind of a meaningless measurement to me now as I care more about how I look BF% wise and how strong I am.

 

[Corporate Thug]

At 137lbs, do you actually want to lose any weight though? I'd think you wouldn't have much muscle mass at that weight and are relatively spartan looking size wise.

I've gone from 195lbs (fat) to 160lbs (skinny fat/cyclist) to 185lbs (still kinda fat, but mostly muscle now) and my goals are to continue to gain muscle mass. No clue what my eventual weight will be, but if it's over 210lbs I don't really care. My weight is kind of a meaningless measurement to me now as I care more about how I look BF% wise and how strong I am.

+1

 

[alkemyst]

OP you may either need an appetite suppressant or a more honest talk with yourself about your metabolic needs.

 

[Via]

Constant hunger pains = carbohydrate addiction at some level.

A large percentage of America suffers from this.

 

[fuzzybabybunny]

Where are you getting these body measurements for me?

I'm 28, 5'5", 155lb, male.

According to this, my BMR is 1600 calories / day.

 

[PenguinPower]

Where are you getting these body measurements for me?

I'm 28, 5'5", 155lb, male.

According to this, my BMR is 1600 calories / day.

Your BMR is 1600, but your TDEE is more like 1900. You should be eating in between those two numbers.

 

[Koing]

Actually I feel that protein doesn't fill me up too well, or at least I digest through it really quickly. Every time I go to a Korean BBQ meat buffet and gorge myself, say at 9pm, I always wake up the next day with hunger pangs. This doesn't happen when I just eat normal stuff.

And definitely agree on your last statement. The example person is me. With my height and weight and age, if I'm sedentary I'm burning 1600 calories, and if I want to lose weight I eat 1400 calories. But 1400 calories is miserable and I want to eat! So in order to eat more, lose weight, and increase fitness, I need to work out (in my case, a ton of tennis). And if I want to make muscle, I need to lift weights and the extra muscle should raise up my calorie needs to something higher and more satisfying than a measly 1600.

The meat you are eating isn't substantial in the korean BBQ. They are usually thin strips of meat. You eat 450g of steak and and tell me you aren't full after that. Or plough down 350-400g of chicken breast.

You are going to be full but it wont' keep you full over night. You will definitely be more hungry the next day as your stomach has expanded from stuffing 500g+ in it! Have a shake before bed and when you wake up as well. Drink LOTS OF WATER. This will help stay full.

And yes you need to hit the weights, do your tennis and this will raise your metabolism so you can eat more *comfortably* and be okay.

I'm 15 weeks and 3 days in to my diet and I feel that my metabolism if anything has gotten faster over the past 6 weeks since I've raised my cals from 2.2k to 2.4k. Same macro split of 45% protein, 35% carbs, 25% fats. I'm not doing anymore cardio either.

There is also 2 ways to diet. Diet to make a lifestyle change so you can maintain and this is more sustainable over the long run. Or you diet to cut a chunk of weight and this is only ever going to be a temporary thing for say 8-12-16 weeks. You will never maintain the leanness that you will get if you cut a chunk of weight in the 8-16 weeks period than if you do something that is more sustainable over the long run.

Koing

 

[Koing]

I would much rather eat meat but I think that you could eat a lot more calories from meat than healthy carbs. Spinach for example, I don't know how many cups you'd have to eat to get 600 calories. But I sure as hell couldn't do it in a sitting.

Spinach isn't very carb heavy . I meant carb sources like potatoes, rice and pasta. It's fairly easy to eat 600cal+ from those sources.

Veg you will pretty much never get more than 300cal in a single sitting without dressing.

Koing

 

[Koing]

Your BMR is 1600, but your TDEE is more like 1900. You should be eating in between those two numbers.

Indeed.

Fuzzy, your BMR is what you need if you STAYED IN BED DOING NOTHING all day long to keep the same weight.

TDEE is your BMR + daily activities. It's averaged over a week as some days you will do more/less exercise than others.

Koing

 

[PenguinPower]

Indeed.

Fuzzy, your BMR is what you need if you STAYED IN BED DOING NOTHING all day long to keep the same weight.

TDEE is your BMR + daily activities. It's averaged over a week as some days you will do more/less exercise than others.

Koing

Yep. And, I just noticed your tennis thread. If you are playing 3 hours every night, you should really be eating around 1900-2100/day to lose weight.

 

[fuzzybabybunny]

Indeed.

Fuzzy, your BMR is what you need if you STAYED IN BED DOING NOTHING all day long to keep the same weight.

TDEE is your BMR + daily activities. It's averaged over a week as some days you will do more/less exercise than others.

Koing

I thought BMR was the daily calorie needs if you were sedentary? That would include staying in bed all day but also sitting at a desk all day doing work, right?

 

[fuzzybabybunny]

Yep. And, I just noticed your tennis thread. If you are playing 3 hours every night, you should really be eating around 1900-2100/day to lose weight.

Oh, definitely. When I play tennis or work out the calories I eat definitely go up by a lot. I'm talking about those days where you are just sitting and working all day.

 

[KidNiki1]

I thought BMR was the daily calorie needs if you were sedentary? That would include staying in bed all day but also sitting at a desk all day doing work, right?

no
BMR is the minimum your body would need if you were in coma doing nothing but breathing. you should generally eat above your BMR but below your TDEE for weight loss.

for me,since i spend a lot of the day sitting, i eat my BMR plus about 200 calories, plus calories for whatever (if any) exercise I do, like this


exercise days = bmr + 200 + exercise cals (usually about 200)

non exercise days = bmr + 200

 

[PenguinPower]

Oh, definitely. When I play tennis or work out the calories I eat definitely go up by a lot. I'm talking about those days where you are just sitting and working all day.

How often do you exercise, for how long and at what intensity? You can average it out across a week - as Koing mentioned earlier - which will give you more calories per day to work with.