how do I tell or make myself NOT HUNGRY
stacy983
Posts: 6
My appeitite is crazy...its almost like I eat until my stomach hurts...im not super fat but for 5'8 180lbs I am seriously overweight...i was 159 5 years ago...and I havent changed what I have eaten. Only changing factor is my age 34 now instead of 29.
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You might want to seek some professional advice concerning your relationship with food if you're eating until you are in pain. It doesn't sound like appetite because your brain stops receiving hunger signals once your stomach is full, after that you eat because your fulfilling some other need than for sustenance. You need to evaluate your interactions with food and what you're getting out of eating other than fulfilling your energy needs and then make some choices and decisions.0
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Also, you probably posted this in the wrong section.0
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Endure hunger, eating only the allotted amount on MFP, until your stomach shrinks. It took me about 3 months.0
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For me it would be my relationship with food. I use ego state therapy.0
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I used to have the same issue so I totally understand. What helped me was making sure I drunk plenty of water. I actually write down how many ounces I want to drink and deduct as the day goes by. What was happening to me was that I was dehydrated and thought I was hungry....hence the eating until it hurts. Your body needs water more than likely so all the food in the world isnt helping that "emptiness" It sounds so simple and silly but it really did fix me! Good luck to you!!!0
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Stomachs actually don't shink.
Hormones make you hungry. Insulin & leptin resistance are strongly associated with a lot of abdominal fat. Google leptin resistance and see if it sounds like you.
http://wellnessmama.com/5356/fix-your-leptin/
I fixed mine by fasting, which was super hard. Once things got regulated though, my hunger became much more manageable.
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Eating lots of protein helps me with the 'I'm always hungry" s .....
Try eating 1g of protein for every lb of lean body weight.....0 -
Drink water. Practice self control. Distract yourself, chew gum if you have to. You're not supposed to eat until you're uncomfortable or in pain. I did that my entire life and blimped to 410 lbs. I wish I had ended my bad relationship with food at 180 lbs, I'm lettin you know you should stop now before it gets worse. Use mfp, eat within your macros, eat foods that will keep you satisfied longer without hitting that stretched out uncomfortable feeling. Take it one day at a time.0
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Drink lots of water, force yourself to. Force yourself to eat a bunch of veggies before you allow yourself to eat anything else at meals. You can lose weight and still eat alot of food, just different foods. I have been curbing cravings by telling myself before I'm allowed to eat I've got to do x amount of squats or planks or push ups first or walk 30 minutes first. When done exercising I want the water more than the food. Or at least more water then less food because you won't want to waste all the effort you just put in. Make yourself a to do list for the day and every time you are about to over eat complete a task first. If it's mental then fight fire with fire. Has worked for me thus far. And don't beat yourself up if you over eat here and there. Everyone has their days. Small steps, small victories lead to long term changes. Change your thoughts and change your life0
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I'm about the same weight, only I'm 5'4" and 35. When I was in my 20's I was between 125-145 lbs. I also ate til I was overly full & as long as I walked once in a while, I was fine. Amazing how you hit 30 and the metabolism comes to a halt!! I'm on day 9 now though and I'm determined. I keep a pic of myself nearby as a reminder. I also drink lots of water, especially with meals and if I'm still hungry after eating, I try to fill up on salad with fat free dressing or a soup made of veggies and chicken broth. I've made sure to exercise at least 4 days a week even if its just a walk. The further along I get, the less I want crappy food and the more I want to exercise cause it makes me feel better.0
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I'm exactly the opposite. I'm 275 lbs and can't seem to eat enough since I've become aware of "what I'm putting in my mouth" (/ on my *kitten*) through MFP.
I never thought it'd happen to me .....0 -
My appeitite is crazy...its almost like I eat until my stomach hurts...im not super fat but for 5'8 180lbs I am seriously overweight...i was 159 5 years ago...and I havent changed what I have eaten. Only changing factor is my age 34 now instead of 29.
I'd say more than your age changed... You're probably eating larger portions than you realize or your activity level has petered out. Aging doesn't mean you'll gain weight - that's a crappy myth that needs to die. My mother is 70+ and is in fantastic shape because she's active and doesn't overeat. And no it's not genes, otherwise I wouldn't be here and half of my family wouldn't be obese.
Do you track your food? Sharing your food diary might help us to give more constructive advice. Are you eating because you're actually hungry or because you're stressed or bored? The true test is usually what you're eating. Does an apple or sandwich sound appealling? No? Then you probably just want snack foods and are eating for emotional reasons. Once you figure out what your trigger is, it's a lot easier to get a hold of these behaviors. Some can do it on their own with some serious self examination and some require professional help. Good look whichever route you take.0 -
And substitute instead of going without. Instead of giving up bread find a lower calorie version like 45 calorie delightful. Eat turkey bacon in place of regular bacon, egg whites instead of whole eggs, low cal cheese instead of full fat. That way you won't feel so deprived and yet you would be amazed how many calories you can cut in a day eating the same amount of a different food.0
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In addition to the great advice already given, also you might try stocking up on very low calorie foods so that you get more volume with fewer calories. Salads (measure your dressing!) and non-starchy veggies can sometimes give you a large bowl or plate full for just 100-200 calories. Think broccoli, cauliflower, carrots, winter squash, eggplant, tomatoes, etc. Load your plate with those and pick a good lean protein (white chicken, seafood, pork) and maybe cut back on the starches, as they're higher in calories for the volume. So maybe have whole grain breads, rice/pulses, potatoes, etc. just once a day, or every other day, instead of at every meal.0
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Don't be afraid of hunger, it comes in waves and if you just endure it for 15 minutes it will be gone. Of course, eat a healthy amount and don't starve yourself, but it's okay to feel hunger. I agree with those that recommend protein to make you feel full longer. Also, hot liquids like broth or tea or coffee are good to dink in between meals when you are hungry.0
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Being hungry really isn't the worst thing in the world. Try drinking a glass of water and then getting busy with something away from food...go outside, take a walk, whatever. Just get away from the kitchen and get involved in something. I bet you'll forget about being hungry.0
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I ate Lentil Soup yesterday. Still feel full today. lol0
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If you eat until you hurt, it may be that you are eating until you feel something. You may be out of touch with your physical body and its true signs of hunger and fullness. A lot of us suffer from this, especially if you experienced some sort of trauma that made you feel alienated from your body. So how to get back in touch with the signs that your body is really hungry or feeling satisfied/full? I find a really simple first step is to talk to your body. Before you eat, take a moment to check in with yourself, especially your tummy, and just ask it what it really wants at that moment. If the answer is food, then ask what food would make it feel really good/healthy. If the answer is not food, your body may be craving something like rest, relaxation, quiet, music, a walk, etc. Hope this helps.0
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Don't be afraid of hunger, it comes in waves and if you just endure it for 15 minutes it will be gone. Of course, eat a healthy amount and don't starve yourself, but it's okay to feel hunger. I agree with those that recommend protein to make you feel full longer. Also, hot liquids like broth or tea or coffee are good to dink in between meals when you are hungry.
This. It's what I'm working on right now. I was told cravings would be uncomfortable--even painful--but they would subside if I just ride them out. It's true. I've got to start forcing myself to feel things (including hunger) instead of just numbing every negative feeling with junk food.0 -
I used to eat until my stomach hurt. It wasn't because I was hungry though. It was because food tasted so good and I wanted more. I've mostly solved it by a) making only a serving size for dinner (can't over indulge if it's not there) b) tell myself I can have more tomorrow (or the next meal) c) put the extra in the freezer so I can't eat binge eat it (I do this with snacky foods)0
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Good luck to you! You can DO it!!!0
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Just keep telling yourself, "Hunger is not an emergency. Hunger is not an emergency." It really does help. You won't die. You will eat again. Hunger is not an emergency.0
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Welcome to MFP
. Good for you for making healthy choices in your life.
Hunger is my biggest fear when dieting. Hunger is one of the biggest reason for people breaking their diets. Fortunately, I've found that hunger has not really been a big problem this time, and I've lost 75 pounds (half-way there), 20 of which before joining MFP. This is what has helped me:
Find out why your hunger is hard for you. Was there a time when you felt hungry and helpless in your life? Feel your emotions and write them out. Hunger is a normal feeling that we all experience. Hunger does not mean we are failing in our diet. We can experience hunger while exercising, eating healthily, and move through it. The hunger is temporary, and with time you will get better at tolerating it when you must. That being said, you probably will not be hungry through your weight loss journey, and there are ways to reduce hunger in a calorie deficit.
Exercise has been my biggest helper with hunger. Exercise will temporarily suppress hunger. Exercise will help you to see where weight loss is making your life better instead of just making your body less. As you lose weight, you will be able to breathe deeper, jump higher, bend deeper, and move longer. You will have more energy to keep up with family, friends, jobs, and hobbies. If you have already done your workout for the day and need a break from hunger, doing yardwork or housework, going for a walk, or shopping can effectively quell the cravings (don't depend on T.V. for distraction. There are way too many resturaunt commercials on T.V.![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
) Exercise will burn fat, and the ketones from fat burning keep you less hungry throughout the day.
You will get less hungry as your body adapts to a calorie deficit. I find it only took a few days when I started dieting to feel more full with less. The hunger returns the day after "cheat days" (i.e. family events, birthdays, celebrations), but again just hold out for 15min, an hour, 2 hours, until your body wises up and gets back with the program. It should only take a few days (for me often 1). I have a hard time with this, but I find having the occasional day (up to once a week) with a higher calorie intake (up to total daily energy expenditure) does not have a long-term impact on my weight loss. I try to embrace eating cake, and my daughters home cooking. and celebrate with my family, instead of worrying about the calories.
Live with the hunger a little. Have some water, and wait ten minutes. Go for a walk, or take a 5 minute stretch break, and see how you feel. This may cause the craving to go away. Eat the same meal that made you feel too full, but 50 - 100 calories of it less. Wait a little while after eating the planned meal, to give the food a chance to deal with the craving, before eating more. Try to stretch your wait to 2 hours, for the next planned meal/snack. Learn what time of day you are most hungry, and try to plan your more satisfying meals/snacks for then. Don't go too long between meals/snacks during the day. Being too hungry can cause you to overeat and feel uncomfortable later. Aim to eat about every 2 hours during your hungriest times. Mine are before 6 in the evening. Make your meals smaller so you have enough calories for snacks.
Eat your exercise calories. This will be about 1/2 of what MFP calculates for you. You won't be hungry right after exercising, but try to be able to have a snack/meal with protein when you are done your workout to replenish your muscles, even if it is just 50 calories.
Look at eating foods that are higher in fibre and water content, for more volume with fewer calories (i.e. home-made vegetable soup with lentils, salad with a teaspoon of sunflower seeds and a squeeze of lemon instead of dressing). Eat this before trying a more nutrient dense snack to kill the cravings.
Make sure you get enough sleep at night. Being tired can make you crave sugar for the energy to keep going.
Try including more dairy. Eating more yogurt was found to help weight loss in a Harvard study. I find yogurt to be one of the foods that make me feel full with less. Including fruit and dairy in your diet can also improve your waist-hip ratio.
When you are craving sweet, try raw fruit instead of processed foods/pop. Fructose is slightly more filling than sucrose in the same amounts, and the fibre, vitamins, and protein will make you feel more satisfied.
Avoid foods that have been made low/0% fat (i..e. dairy, nut butters) as manufacturers often add sugar to them (which makes people hungrier), and a little fat is more satisfying. Don't try to eat too low fat (i.e. under 30 g/day).
Make sure you have enough protein in your diet. There are calculators online that help you figure out your lean body weight. The amount MFP calculates for you may be too low, especially if you are really active. Try to always have some protein whenever you eat a carbohydrate (i.e. adding seeds/nuts to a salad). Protein slows digestion, prevents blood glucose from spiking, and makes you feel more satisfied with what you eat. I have a hard time getting getting enough protein, so I mix some flavored whey protein powder with Greek yogurt for a 20+ g boost. Protein powder isolate can put you in ketosis, which suppresses hunger.
Take some time to be really aware of how you feel as you eat, and enjoy your snack/meal.
Check to make sure you are getting enough nutrients (i.e. calcium, iron) in the reports tab. I find taking a vitamin/mineral supplement helps with food cravings and reducing delayed onset muscle soreness from activity.
Try to eat home-made vrs processed food more often. This gives you more control over what has been added (sugars, preservatives, and weird chemicals) and what has been taken out (fibre, nutrients) of your food, leaving you with more satisfaction.
If you find you are really stuck, your doctor is your best resource to make sure nothing medical is getting in your way (i.e. PCOS, hypothyroid, dysmorphia).
O.K., this is a really long reply (sorry). I find dieting is something you get better at, and more informed about, the more you do it. Try one or two changes at a time, and give yourself a month between changes before trying something new. What works for you is something you discover for yourself during your journey. Good luck
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I find smoking a cigar always helps reduce my appetite. 0
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What are you eating? I find that if I tweak WHAT I eat, I'm much less hungry. more fiber rich vegetables, more fat, fewer refined grains and sugars. YMMV0
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- Change your eating habits. Your body CRAVES sugars, carbs, fats when they're continuously administered (especially the sugar), It activates dopamine in the brain which is a reward center. Cold turkey is the best way to go in my opinion. It's hard for the first few days but trust me you won't feel it after.
- Acupuncture spots are all over our body. Please youtube acupuncture for weight loss. They'll show you videos of specific areas. Idk it helps me often whether its for pain or to stop cravings.
In my eyes this is an internal battle. It's mind over matter. If it matters, you'll try to change your mindset. Don't fit it, just embrace it. A lot of us often eat because we're just bored! Keep yourself occupied when the urge comes. Read up on weight loss stories, motivate yourself. We're here for you!0 - Change your eating habits. Your body CRAVES sugars, carbs, fats when they're continuously administered (especially the sugar), It activates dopamine in the brain which is a reward center. Cold turkey is the best way to go in my opinion. It's hard for the first few days but trust me you won't feel it after.
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Stomachs actually don't shink.
Hormones make you hungry. Insulin & leptin resistance are strongly associated with a lot of abdominal fat. Google leptin resistance and see if it sounds like you.
http://wellnessmama.com/5356/fix-your-leptin/
I fixed mine by fasting, which was super hard. Once things got regulated though, my hunger became much more manageable.Stomachs actually don't shink.
Hormones make you hungry. Insulin & leptin resistance are strongly associated with a lot of abdominal fat. Google leptin resistance and see if it sounds like you.
http://wellnessmama.com/5356/fix-your-leptin/
I fixed mine by fasting, which was super hard. Once things got regulated though, my hunger became much more manageable.0 -
I am so glad someone addressed the science behind why some are always hungry. Start by getting your hormones checked. If you have PCOS or thyroid issues, you need to address that. Second check your leptin levels as well. But I am guessing that you are just addicted to suger. The more suger you consume the more you want to eat. Remember suger is not just in cake. So you really NEED to fast so you can feel hunger and develop discipline. Anyone here that tells you otherwise is just suger coating it for you.0
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