I'M HUNGRY!!

[Lydia]

A little about me...I'm only a little over 5 feet, so apprehensive about having my cals too high. I workout each morning for at least an hour of either weight training (upper/lower split 3-4 days per week) sometimes followed by a little cardio (15-20 mins) and the other 2 days cardio such as HIIT (track sprints) or a circuit. I'm only 112 lbs or so, but I have a bit of fat to lose. I can't go to too much of a deficit or I feel like I'm starving. As an example, today I ate around 950 cals by 4pm and I was ravenous. And I didn't "waste" calories...for ex. I had: (calculations are a little rough)

preworkout: 1/2 english muffin w/nat PB and a coffee w/skim milk (100cals)
post workout : shake and oatmeal (260 cals)
snack: 2 egg whites and yogurt (84 cals)
lunch: garden salad w/chicken breast & low cal dessert (275 cals)
snack: cup of homemade butternut squash soup and an apple (225 cals)

total - 944 cals (haven't eaten supper or late snack yet)

I'm not dieting for comp, so honestly I'm not super strict with the diet, but I think it's pretty reasonable. My question is, are most of you hungry a lot? Is it a sign I need to eat more? If there are any other "little" people out there, how many cals do you eat? I'm shooting for 1500 right now, but most days it ends up higher because I'm too damn hungry. I can't stand going to bed with that pain in my stomach.

[rogmel]

i am sure lots more people will chime in here, but you are hungry because you are not eating enough. your body weight x12 is about 1350cals.....there are LOTS of threads about why you need to eat that much....so i wont go into that....you need more protein overall......you need more protein preworkout and a different carb after....for starters......if you are already done for the day food wise...you are in trouble!!!!!

[jackieleigh]

I am no expert, but I would say your calories are WAY to low. I am 4'10, not even 100lbs and I know I get more calories than that

[Jypsie]

I would throw in more protein and make sure you are getting enough good fats. You'll feel fuller longer. Do a little searching in the nutrition section for other recommendations.

[Inatic]

I would throw in more protein and make sure you are getting enough good fats. You'll feel fuller longer. Do a little searching in the nutrition section for other recommendations.

and veggies with fiber.

[Lydia]

i am sure lots more people will chime in here, but you are hungry because you are not eating enough. your body weight x12 is about 1350cals.....there are LOTS of threads about why you need to eat that much....so i wont go into that....you need more protein overall......you need more protein preworkout and a different carb after....for starters......if you are already done for the day food wise...you are in trouble!!!!!

Sorry...perhaps I wasn't clear - I had eaten 950 - and had not had supper yet! Generally I'm aiming for around 1500cals a day, but some days (like today) that just doesn't seem like enough (hunger wise).

[absolut_blonde]

I think more food at breakfast would help. Personally, having oatmeal in my first meal seems to really balance out my hunger and blood sugar for a long time.

I would have oatmeal instead of the english muffin before training. And then maybe 1 whole english muffin with your shake post-training. Seems like a minor change, but those minor things really make a difference for me.

And maybe you just need higher cals overall. Being lighter, you may just have a fast metabolism (like me). I'm 5'5 & 110, and I maintain at well over 2000 calories. I could probably lose on 1800 or so if I tried (I have never really dieted, though). Those formulas are only meant to be a starting point, you still need to adjust for individual differences.

[Lydia]

I am no expert, but I would say your calories are WAY to low. I am 4'10, not even 100lbs and I know I get more calories than that

Just out of curiousity...how much do you workout and how many cals do you aim for a day? I wish I was bigger so I could eat more! Are you in the military?

[Lydia]

I think more food at breakfast would help. Personally, having oatmeal in my first meal seems to really balance out my hunger and blood sugar for a long time.

I would have oatmeal instead of the english muffin before training. And then maybe 1 whole english muffin with your shake post-training. Seems like a minor change, but those minor things really make a difference for me.

And maybe you just need higher cals overall. Being lighter, you may just have a fast metabolism (like me). I'm 5'5 & 110, and I maintain at well over 2000 calories. I could probably lose on 1800 or so if I tried (I have never really dieted, though). Those formulas are only meant to be a starting point, you still need to adjust for individual differences.

Interesting...I could try the oatmeal first....I was eating it after because by then I'm at work (I workout at work) and Oatmeal was easy to do in the microwave. I could see about a cheap toaster for work (hate english muffins untoasted).

[rogmel]

Sorry...perhaps I wasn't clear - I had eaten 950 - and had not had supper yet! Generally I'm aiming for around 1500cals a day, but some days (like today) that just doesn't seem like enough (hunger wise).


sorry:oops:

maybe adding a multigrain pasta, rice or some sweet pot. to your snack or lunch could help it last longer......

[Alicrmt]

I wish I was bigger so I could eat more!

I think maybe it's relative....I'm 6'1" so I assume I more calories than someone who is 5 feet, but I'll tell you what - I don't know how many calories I'm on since I'm doing Erik's program, but I DO get hungry. Some days I'm not really, but other days I'm famished. Dunno :shrug:

[Inatic]

I think maybe it's relative....I'm 6'1" so I assume I more calories than someone who is 5 feet, but I'll tell you what - I don't know how many calories I'm on since I'm doing Erik's program, but I DO get hungry. Some days I'm not really, but other days I'm famished. Dunno :shrug:

fitday ;)

[Alicrmt]

fitday ;)

Yeah, I haven't checked because above all, I trust the man. :grin:

[smuggie]

I'll second the suggestions to add more veggies and some fats to your food plan. And have protein with every meal.

[homeschoolmom]

I'm 4'11" inches and weigh in at about 100lbs or so. I consume between 1200-1500 cals a day. I maintain at about 1400. I'd add more protein in if I were you. I aim for 1 gram of protein for each pound of body weight per day, so normally that gives me about 20 grams of protein per meal. Having protein at each meal/snack really seems to help me from feeling hungry.

[Inatic]

Yeah, I haven't checked because above all, I trust the man. :grin:

as do I, the curiosity kills me LOL

[Ruthie]

eat more protein fat meals

[jackieleigh]

Just out of curiousity...how much do you workout and how many cals do you aim for a day? I wish I was bigger so I could eat more! Are you in the military?

I'm currently working with Thunder actually so I cant share my #s, and to be honest, I don't know them now. I can tell you I eat more than 950 calories a day though (I saw that was your totals w/o dinner). Different foods based on my workouts.

I currently lift 4x a week and do cardio 5x, both HIIT and ss cardio

My DH is active duty Marine Corps :D

[fitmommy]

I really have no usefull info...but I am hungry too right now:shrug: Just eat more.

Just sharing your pain.

[Lydia]

I really have no usefull info...but I am hungry too right now:shrug: Just eat more.

Just sharing your pain.

That's funny....I'm not hungry at the moment - just had some wonderful apple butter pork loin, sweet potatoe and veggies. Hopefully good til the AM!


Thanks to others who posted...I will try and get in more protein. As for fats, I use olive oil and vinegar for salad dressing, sometimes have almonds for snacks and if not take some fish oil caps (probably not enough though). Thanks for the tips.

[Lydia]

I'm currently working with Thunder actually so I cant share my #s, and to be honest, I don't know them now. I can tell you I eat more than 950 calories a day though (I saw that was your totals w/o dinner). Different foods based on my workouts.

I currently lift 4x a week and do cardio 5x, both HIIT and ss cardio

My DH is active duty Marine Corps :D

This is the first week I am upping my lifting to 4 times instead of 3 - I hope that doesn't make me even more hungry!

Yes, of course I noticed the "Camp Lejeune"...the Cdn soldiers go down there quite often to train. Gotta love a man in uniform! I see them every day and don't get tired of it!

[jackieleigh]

I am always hungrier on days I lift, but I find lifting makes it easier to control my hunger..dunno?


And yup, men in uniform :drool: And I get one coming home to me everyday :D

[ladybug]

This is the first week I am upping my lifting to 4 times instead of 3 - I hope that doesn't make me even more hungry!

!
I find that I'm always hungrier on a heavy leg day. I try to counteract it by eating a good serving of oats as part of my ppwo meal. Make notes as to when you are really hungry so you can identify the foods that are not keeping you full--everyone processes things differently:shrug:

[char-dawg]

If you're feeling hungry, you can always add leafy greens to your diet in more or less unlimited quantities. They're not the most fun things to eat, but it's practically impossible to OD on them.

But I would see about getting some healthy fats into your diet first. For one thing, adding some fish oil will actually make it a little easier for your body to shed fat.