tips on apetite supression.

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  • Sqeekyjojo
    Sqeekyjojo Posts: 704 Member
    Meals high in protein and fiber
    Half your weight in water daily.

    :laugh: what?! :huh:

    Half your weight in ounces. Ex: 145lbs = 72.5oz which is about 9 8oz cups. It's not that unreasonable.


    Bit more unreasonable when that rule means a larger person would be expected to drink a gallon of water.
  • Cese27
    Cese27 Posts: 626 Member
    Not that I follow the rule but I do a gallon a day
  • 55in13
    55in13 Posts: 1,091 Member
    I would try 16:8 IF for a few days. The first few days will be really hard if you feel hungry easily but I think you might find that returning to eating more often after that might make the hunger seem less urgent. One of the main things to remember is ithat it is largely psychological and so you may solve it by playing mind games with yourself more easily than you can physically satisfy it.
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    Hi. I have noticed that my weight has suddenly crept up and I am heavier than ive ever been. Ive just recently joined the gym and am now reducing my calorie intake. However an hour after ive eaten Im hungry again. Does anyone have any tips on how to stay fuller for longer and reduce sugar cravings and hunger pangs. :grumble:

    You reduce sugar cravings by eating less sugar. Fasting, counterintuitive as that might seem, reduces hunger pangs. You might want to check out the FAQs in the Intermittent Fasting group. Water also helps somewhat to reduce pangs.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    Don't suppress your appetite. Satisfy it. Proteins and fats satisfy most, and for longest.

    I find a macro ratio of 30/30/40 protein/fat/carbs to be very satisfying, and I rarely find myself hungry, and hardly ever struggle to come in under my calorie goals.

    ^^^ this
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    Meals high in protein and fiber
    Half your weight in water daily.

    :laugh: what?! :huh:

    Half your weight in ounces. Ex: 145lbs = 72.5oz which is about 9 8oz cups. It's not that unreasonable.

    You also need to take climate into account. I live in Bahrain, this time of year it's very hot and humid, I'm sweating here with the air conditioning on. Your method would say I should drink 65oz water a day, which is just under 2 litres, but I really need to drink more like 3 litres, more if I'm working out, due to the climate.

    Also when it's colder, you don't need to drink so much, and drinking more water will just mean more trips to the bathroom, which is a pain in the rear end for no health benefits.

    monitoring the colour of your pee is a good way to check if you're getting enough water, if your pee is clear or very pale, you're fine. the darker it is the more dehydrated you are, so it should be an indication to drink more water. Also going for very long periods without peeing, or if you are constipated, are signs of becoming dehydrated.
  • freemystery
    freemystery Posts: 184 Member
    Best tip I got was to pay attention to what I'm eating and keep it as simple as possible. Example:

    Broccoli soup from the chiller in the store... I do better with the actual broccoli. Fresh, as raw as you can handle it.
    Fruit smoothie... eat the fruit.
    Prepared mexican style chicken pieces... buy the chicken raw, cook and season as you see fit.

    It might not be for everyone but it got me to realise that the simpler the route from field to plate, the better. It took a lot of the thinking out of healthy eating!
  • charlottehall24
    charlottehall24 Posts: 3 Member
    thankyou for all your advice. I am eating foods which are high in fibre and protein throughout the day. If I feel the need to snack Ill just eat something likeva cereal bar which keeps me full until meal times. I dont get as many sugar cravings now and stay fuller for longer. I have also noticed that i am losing weight now and inches off my waist bust and hips. :-)
  • kooltray87
    kooltray87 Posts: 501 Member
    Eat foods high in fiber and protein. Drink lots of water. Chew sugarfree gum ;-) I love Extra spearmint!

    When you first start you will be hungry because your body is used to overeating, so give your body time to adjust to your new eating style.
  • JLHNU212
    JLHNU212 Posts: 169 Member
    BUMP! This is something I could ALWAYS use help with!!!
  • Dauntlessness
    Dauntlessness Posts: 1,489 Member
    Id like to see what your eating. The meals your eating should, in theory, satisfy you until your next one or at least a small snack time. If your eating the wrong foods it might be sending your body on a hunger roller coaster. If you eating a lot of carbs and sugar without veggies, fruits or protein, its probably that. You would be surprised of the volume of food you can eat if you just choose the right ones. If you are one of these people on a 1200 calorie diet, well I would rethink the number to fit at LEAST your BMR but it should be your TDEE -20%.

    I found that once my diet is balanced I don't crave high cal food like I used to. I don't have those moments of "If I don't eat something in the next 10 minutes I'm going to die" moments or obsessions of sugar, carbs and fat for days at a time. I do got to admit there are 2 days a month I have hormone issues and I tend to give myself a break but I dont go overboard.

    I found the times I have fallen off the wagon it takes a day to balance out again. There will be a day or 2 that you will be hungry even though your getting a ton of healthy food. It will pass, I promise. Its like someone when they stop smoking. Your body is withdrawing from the crap you were eating. High protein, veggies, fruits, fat and low carbs is the way to go.

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