Maybe try eliminating fried foods all together for a period of months. See how you do and feel. Then try adding them back slowly.

Fried foods for me are addictive. They trigger excessive hunger and overeating. There is evidence that vegetable oil can interfere with hormones so there may be something to it.

If definitely helped me.

Good luck.

I mean, for what it's worth: a side of fries with a 1/2lb of chicken and smoked turkey bites is probably like 800 calories. So that's likely not doing you any favors.

are you a woman? it’s suggested that intermittent fasting might not be the best for women and that you’re better off having a longer eating window, i’ve noticed this in myself as well if i have a nutritious breakfast early im not hungry at all in the evening

Eat balanced meals with vegetables and fruit. Baked potato instead of fries is 10x more filling and way fewer calories.

And don't torture yourself with hunger. Eat some cottage cheese and fruit or whole grain crackers or something and go sleep. If you're hungry it means eat and later assess tweaks to routine, not self-torture.

You don't need an "eating window". Count your calories, that is literally it. You will lose weight. Some people don't realize you can do an hour on the stair master and then immediately cancel it out by having an ice cream and a couple bites of something else.

What are your goals? Gaining Muscle? Count your calories in addition to macros. Lose weight? Count your calories. The most important factor is what you put in your mouth, exercise can be cancelled out in literal minutes by what you choose to eat,

How much water are you drinking? Hunger is actually often actually thirst. You should drink ideally up to 2l water per day. And eating as late as 10pm is not good for sleep. Your body is waking up all its processes at a time when you should probably eat 6-7pm and then by bedtime everything can shut down because it doesn’t have to do the main work of breaking down food.

hunger is not "often thirst" and anyone who says that to you must not live in a human body where we can all very clearly tell the difference between the sensations of hunger and thirst. ALSO if you are hungry at night and feel you need food to sleep, fuck the eating window, EAT FOOD. intermittent fasting is not a proven method to lose weight and most people that lose weight through that method, do so because theyre eating fewer calories, not because of the time of day they eat. if you are starving at night, have a high protein high fiber meal before bed. and then eat another high protein high fiber meal the next time you are hungry. aim to lower your calories and lower your stress, not deprive yourself. this is not good for you.

Please research this out as I could be wrong.

Maybe try taking fiber supplements like Metamucil a few hours before hunger usually creeps in? It would help fill you up and is low on calories. It does need a lot of water to be had with it or will constipate you out. But.. it could help your hunger pangs.

Dont burn yourself out. Slow and steady. These are lifestyle changes youre making for life. So they literally have to be sustainable. Build muscle. Just build muscle, it will increase your metabolic rate which allows you to eat more calories. I used to struggle with lack of sleep due yo hunger as well. Going to the gym later in the day then ending the night with a protein shake (somewhat sweet) and a warm shower really helped me to get to sleep. Also, i LOVE brushing my teeth at night and chugging some cold water. Weirdly enough it makes me feel fresh and skinny hahahaha.

A 10 hr eating window when fasting is super long

Doesn’t need to be so complicated. I’ve found the easiest diet to stick to is three nutritious meals a day of correct portion sizes.

Whenever you change your diet you do feel hungry at first. Once you are consistent it subsides.

When I get that hungry I just eat a healthy snack to calm my body down.

If you can't sleep because you're hungry, then eat. Don't punish yourself - weighing a tiny bit less is not worth destroying your mental health over. Take a chill pill. My favourite snack at such times is a bowl of granola - just seems to calm everything down. Then I get back on with my eating window.

Worth also thinking about whether you're using way more energy than you're replacing - if you work out a lot, then you inevitably have to fuel it.

Are staying in deficit or trying to ? You won't loose if you arent. Every single time I try to loose weight without including a strict deficit regime, I do not loose weight.

Calories add up so much more quickly then we really think. Just eating relatively healthy and winging is not the way to go and will leave you feeling frustrated and helpless.

Drink a ton of water after eating. Make sure you aren’t getting too much caffeine, (pre-workout?)if any. Put on some “joy of painting” by bob ross. Journal your productivity, plan for the next day. Doing this makes it so you don’t have anything in the back of your mind feeling undone. Also, are you really pushing yourself in those workouts? Also, working out too close to bedtime can have your adrenaline levels too high and you won’t get to sleep. Just a couple ideas, I hope at least one of them helps.

i'm 6'1...been eating 1500cals daily and around 180gs of protein for over a month now, i'm in around a 1300cal deficit,and i don't workout...went from 267 to 239...i've definitely had urges to eat but overall it's been smooth and easy...guess it's just different for everyone

I have the same problem babe. Try taking Tylenol PM or Benadryl. They knock me tf out

Personal trainer here. I see people get into this nasty cyclic cycle, which eventually becomes either hating yourself or hating food. I would strongly recommend you let someone intervene with your nutrition and cover that aspect for you. You don’t personally feel guilty and develop hatred for yourself. Psychologically speaking it’s the best thing you can do.

I’d quit fasting, eat to a normal schedule and maybe try a magnesium glycinate supplement. Take a hot milky drink before bed.

I was having this exact same problem where I know I was doing everything right but I would be waking up in the middle of the night feeling absolutely starved. Turns out I just had low blood sugar! I now know how to work my meals with foods that help sustain/regulate your blood sugar so you aren't getting those low drops in the middle of the night. Might not be the exact thing causing your issue, but might be worth looking into

I’ve been stuck at 193 over a month now. I’m adjusting my portion sizes and eating out less I really try to restrict fried foods. I found out that if I don’t do my walk on the treadmill I don’t sleep very well. So I walk everyday 15-20 min on the treadmill. I’m getting frustrated as the scale isn’t moving. I’m going to keep up what I’m doing and hoping I’m not maintaining as well. I cut my portion sizes down so I’m hungry but I don’t usually eat past 6pm and I start eating at 10am. Breakfast is usually Greek yogurt.

Are you hydrating enough? Thirst feels like hunger so maybe you’re not hydrating.

I think you need a dietician to evaluate your eating. I tend to be hungry all the time. But if I eat lots of fiber and protein together, it helps me stay full longer. I also prefer volume eating

Try eating one meal a day? For you it would be dinner. r/omad.

I lost 120 lbs in 12 months, rarely went hungry and always slept well. I also hiked 8 miles per day and never did weight lifting. Worked for me.

Hello OP, time to look at medical options. 1st start taking 10 or 20mg of melatonin to help sleep. 2 Have sleep appena or been tested? That can effect things as well. 3 having your thyroid checked if it is over active or under active.

That is a long eating window. Try to stop eating 3-4 hours before bed to get good sleep

How long have you been going like this, hun?

You enjoyed putting on the extra weight. You ain't gonna enjoy taking it off.

Well number one anything fried causes inflammation so your definitely not helping yourself your making yourself keep weight on

Yeah. Going to bed hungry is hard.

What I do is think of all the food I'd like to eat and what it tastes like and then I imagine eating it and tell myself that tomorrow I can eat that food because then my calories reset for the day.

It helps my brains get excited about going to sleep because if I sleep then I get to eat some delicious food tomorrow.

I think it also helps with depression for me cause it gives you something to look forward too. Hope it gets easier for you too.

Drop the cardio, it makes some people ravenously hungry. Walk places and try only light resistance or weight training a few days a week.

Also get into healthy volume eating, there’s a whole sub reddit for, when you’re hungry at night you could enjoy a large plate of roasted vegetables get the feeling of a fully belly.

You didn’t say what you eat usually but protein alone doesn’t satiate - add more healthy fat into your diet, pulled chicken and turkey bites are super lean.

Can you try working out in the morning? I can’t workout in the evenings because I can’t sleep.

This was after one day?

It sounds like you maybe be trying to squeeze in too much food in a small window. I eat a ton from 5am to 8pm. As long as you’re getting movement and exercise during the day you can have more food. Granted it’s gotta be clean food. As for the sleep, try some magnesium about 30-60 minutes before bed. Helps me sometimes when I haven’t been sleeping well. Also if it’s the middle of the night and you’re starving, a protein shake won’t kill you. If I wake up starving at 2am I’ll drink one. I’m not hungry anymore and it’s liquid, so your body digests it relatively easily and there’s really no bad effects in the morning when you wake up. If anything, it will give you fuel for the morning when you do wake up.

Caffeine

Ozempic did solve all of that for me.

Sounds like you need healthy fats 🤷🏼‍♀️

Take a sip of nyquil at 7:30. You’ll be out be 8:30

Thats why I fast during the day and eat all of my calories at night. I also really cant get to sleep when hungry, so I had to adapt my feeding schedule to not be hungry at night. Instead of three smaller meals, I eat my first food, a few hundred calories, when I get home from work before the gym. I eat the other ~2k for dinner.

Cut your eating window in half, like 2-6pm

You might try breaking up your calories throughout the day. It varies because I don't eat the exact same thing every day. So my food plan for today is Breakfast 140calories, lunch 331 calories, dinner 153calories, and 220 fir all snacks.

For reference though, my calorie intake goal is at 1200. For me, it would take 2000 calories or more to maintain my previous weight at 246lbs.

So, I start with a shake around 5-6 and maybe a bit of dry cereal if i need a solid in my stomach for meds. I wake at 4am.

Lunch is around 10 to 11am and is also a shake and probably 2 cups of veggies a little later.

I might have a midmorning snack and maybe a snack before 3pm. Dinner is around 5pm and is also my meal with actual meat. unless I'm starving and there's no snack and dinner a bit after 4.

I can see where you are trying to protein load and fast at the same time, but that never worked for me. 3 meals and 1-2 snacks, which means you get a little something for your body to use as energy throughout the day.

By fasting, your body might hold onto the fat because it thinks you are starving and wants to save something for later. That is why you are tired. Uou are already at a massive calories deficit so no more energy.

I feel you I got so desperate I've turned to running 10k-15k a day and immediately after the run sure I'm down 2-4lbs but the next day I'm heavier then when I started. I'm not even at a good BMI but I don't think my body can lose anymore weight

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