Hunger while calorie counting first week - Weight Loss NHS

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Hunger while calorie counting first week


Hi all I’m counting calories to lose weight and I’m hungry a lot. It’s week one but definitely finding it a bit hard. I’ve been overeating all the time for years so it’s necessary I restrict the volume. But, getting hungry about an hour after each eating session. What have others developed as strategies to deal with this? I do eat frequently smaller amounts to not get low blood sugar. Which is working, but still hungry.

12 Replies

Hi, what calorie range does the NHS BMI Calculator give you? If you're eating at the lower end, then aim for the higher end and you'll still lose weight steadily.

More important, though, is what foods you're choosing. The Daily Diary is the place to share your meal plans and get useful feedback so I suggest you use the Diary for the next week. My apologies if you're already using it 🙂

I didn't gorge or binge, my overeating was slow and steady. So YMMV.

I get hungry every day. I try to power through; I look at my watch, and tell myself if I am still hungry in 30 minutes I will eat. I don't think I ever have. Typically the next time I am hungry is hours later, and then I start the clock again - unless it is time to eat. So my hunger ebbs and flows, and because I only ask myself to hold off for 1/2 hour I don't feel stressed. I don't know if this would work for you, but it's worth a try. If you are still hungry in 30 minutes, then you should allow yourself to eat - you should always keep promises you make to yourself.

I don't know if this is a good plan for you, but it seems training your body to endure a bit of hunger and increasing the time to the next snack by half an hour, must be positive.

previously shared with Claudeminh but repeated here in case it is useful to anyone/someone wants to tell me I am full it.

LottieMW2st 7lbs in reply to Subtle_badger


Subtle_badger17kg in reply to LottieMW

I've been on the internet too long, sorry.

Your mileage may vary.

Ie it worked for me, but it might not work for you.

LottieMW2st 7lbs in reply to Subtle_badger

I’ve been on T’internet a long time too...never seen this! 🤷🏻‍♀️

#everydayalearningday ❤️

Subtle_badger17kg in reply to LottieMW

I seriously suspect my long time is longer than yours - 36+ years.

LottieMW2st 7lbs in reply to Subtle_badger


I was probably using a computer then for family history...OH very into gadgets and stuff!


Hi Claudeminh, my best tip is adding healthy fat to my diet. I used to think fat was wasted calories and avoided at every turn, but I found bulky fruits and vegetables didn’t fill me up. In my last diet, I started to add 400 calories of healthy fat (usually adding one hundred calories to every snack/meal - one tablespoon of olive oil, almond butter, 1/2 avocado, etc.). Suddenly I was losing weight without being hungry all the time. If you check out the “LCHF” (low carb high fat) dieters you will hear more about the science of this. I do NOT subscribe to that philosophy fully (some people can eat all the fat they want as long as they keep their carbs low and eventually their appetite keeps them thin... that doesn’t work for me), but I have at least found healthy fat really helps me eat less and I am finally not hungry much. I think it will also help keep blood sugar more stable.

Lockdarn2020 May

Just wondered how you're doing. I'm starting today.

BridgeGirlAdministrator in reply to Lockdarn

Hello and welcome, Lockdarn :)

You'll find everything you need to find your way around the forum by following this link to Pinned Posts A good place to start is by joining a weekly weigh in on the day of your choice (why not today?) and using the Daily Diary, where members share their meal plans.

Active participation can give a great boost to your own efforts so I hope we'll see you around, joining in forum activities :)


Counting calories never worked for me, because I was never not hungry, and as weeks stretched on to months I couldn't stand it. Feeling hunger once in a while is fine, good even, if you are into fasting, but that nagging dragging hunger of never being able to eat until you are delightfully stuffed? Horrible imo.

When I was into low calories, exercise made me hungrier. "Healthy fats" only added to the count so that I went over, and the bottom line was, I lost weight...slipped up...gained it back, over and over.

The ONLY thing that ever worked (and keeps working) for me, is low carb--keto really-- because the quantity is unlimited. The only thing I count is carbohydrates. I eat as much as I want of everything else. I DO fast now and again, and finish with a huge buttery supper.

PS- I'm not being entirely truthful...on keto you have to watch your protein too, but the allowance seems generous enough to me that I don't need to think about it.

Weightloss302st 7lbs

Hello! It’s hard to give you advice when we don’t know anything about you. Try to use the daily diary to share what you eat, and others will be able to help you out. If you are genuinely hungry, you may not be eating enough. If I feel hungry, I try to establish whether it’s physical or mental hunger - by thinking, would I eat an apple right now? If I answer yes, I’m probably hungry! But if no, I’m just craving something specific and don’t need it. Let me know your thoughts

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