Ive been trying to lose weight. I did it successfully once about 7 years ago and kept it off for a bit but then I was put on some medication that, while maybe not making me hungry did make me just stop caring. So now I'm at a really heavy weight.
Ive been on semaglutide for a while and thought that would be helpful but apparently whatever it is that makes me feel hungry isn't actually being hungry?
Today I decided to start tracking (with my kitchen scale and everything yes). This morning I had a protein shake, an alani, and a bottle of water and then for lunch I wanted to have a large meal, and try to have my small meal be dinner. I ate two fried onions (in .3 fl oz of avocado oil), air fried gortons fish, and a whole can of peas with some butter.
so why am I not feeling full? why do I still feel like i have so much more room and want to have more food?
For reference im a woman, 34, 5'0 and 172 lbs. Fairly sedentary but I plan on fixing that soon.
by [deleted]
11 Comments
Liquid calories aren’t very filling for some people.
I’d be starving on that diet, too. You also need to make sure you’re getting enough protein and fibre and fat are satiating.
I eat a lot of veggies. It helps tremendously.
Check out /r/volumeeating for some great tips on how to feel full with fewer calories. Fried foods unfortunately use up a lot of calorie. You could eat the same food prepared a different way and have room for more food.
>protein shake, an alani, and a bottle of water
I wouldn’t feel satisfied from a fully liquid “meal” either. That might have flown when I was 20, but back then I could also go out clubbing all night, hit the beach at sunrise for yoga, and then still show up to school and get through the day on coffee and a smile.
>two fried onions (in .3 fl oz of avocado oil), air fried gortons fish, and a whole can of peas with some butter
That’s a lot of fried food and oil. The fish and peas is great, but it doesn’t sound like a particularly satisfying meal.
And was that your full day? Seems like not enough food.
My biggest advice:
* you’re on day one, so WELL DONE for making a start! 😀 You’re weighing your food and tracking it, that’s the biggest hurdle for most people.
* Don’t be hard on yourself for not being perfect from day one. This is a learned skill and a lifestyle habit, no one can get it right from the get go.
* Start off slow. Just track what you eat for a week, eat normally. Get a baseline, then you can start reducing your daily calories more slowly as you work towards a budget goal
* you might find that 1200 isn’t enough and you should start off with something like 1600 and work your way down to 1200, and even then it’s possible you never get all the way there, 1400 is plenty for most people!
* Fill up on veggies. Broccoli is amazing. Tomato and cucumber salad can be really filling and you can season it with anything. Learn about r/volumeeating and look for foods that are high satiety (oats, potatoes)
What dose of sema are you on? It sounds like it’s time to go up. If it’s not effective you might consider trying tirzepatide. Independent of Glp1 help, I find intermittent fasting in the morning hours to be effective, and prioritizing protein and water. Some of us just don’t have that “off” button when it comes to hunger and food noise though, and the meds are super helpful to turn down the volume on that.
You’re not having enough during the day. At your height and weight I think you can eat about 1500 calories and still lose weight.
Eat solid food rather than protein shakes, especially for breakfast. Idk the biology behind it but I don’t feel full for very long on protein shakes or protein bars.
When you have solid food in your stomach, it takes longer to break down, keeping you feeling full. My breakfast will be:
-Greek yogurt with a high fiber cereal + fruit
-50-100 g spinach (wilted) + eggs + sliced meat (prosciutto, Iberian ham)
-avocado, wilted spinach, tomatoes, egg, slice of meat or cheese
If you only want shakes in the morning, blend real fruit/vegetables into your protein shake. The fiber in the fruits and vegetables will sit in your stomach. Protein shakes seem to go right through me and leave me feeling shakey and hungry.
For lunch you can make a huge salad with your own dressing. Lately I’ve been having homemade “Caesar” salads. I am usually not a salad person but you can have a huge volume of food, full of vitamins, for very few calories. I make my own “ceaser” dressing and pour it over 120 g of mixed greens and sweet tomatoes. My dressing is Greek yogurt, whole grain mustard, a couple sardines in oil, garlic, lemon juice, salt and pepper. I blend that up, toss the salad, then grate real parmigiano reggiano on top. The salad is huge, takes me like 15 min to eat, and comes out around 200 calories. It’s also delicious, I crave it.
These two meals consist of less than half my calories for the day. I can have a decent sized dinner and chocolate for dessert.
The act of eating is pleasurable. Chugging down a mediocre shake just kinda sucks. If you fill your meals with great tasting, colorful and healthy foods, you won’t feel so much like you’re on a diet.
Why are you logging water lmaoo?
Focus on fiber, hydration, and protein. Try and have a small snack every few hours and volumize your meals.
You might not actually be hungry you just feel like munching on something. Try chewing gum
I found increasing my protein (I aim for 100g a day at 155 lbs) and healthy fats (avocados, eggs, olive oil, FF greek yogurt, small servings of nuts or cheese) really decreased my hunger. Also drinking plenty of water and electrolytes helps. Finally, I’d try not to use the calories on fried foods if possible (definitely not trying to tell you to stop eating for pleasure on occasion). sometimes foods like that tell the pleasure center of your brain “more! more! more!” try adding in plenty of veggies for fiber and some fruit for sweetness.