What can we do to control hunger/cravings? any ideas?

Lola1675
Lola1675 Posts: 15 Member
in Health and Weight Loss
I just started this diet and I feel really hungry most of the day. My problem is that when I exercise I get much hungrier but I'm limited to my caloric intake. I want to exercise regularly but the hunger is giving me headaches. Any ideas? Is anyone else experiencing the same issue?

Replies

  • strong_curves
    strong_curves Posts: 2,229 Member
    MFP is set up to eat some if not all your exercise calories back. Is your calorie goal too low?
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Are you eating back some of your exercise calories (as MFP intends you to do)? If not, try eating half your exercise calories.

    Also, protein, fiber and fat will help you feel fuller longer.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Good advice above about eating back your exercise calories. Another suggestion is to double-check your calorie goal -- did you tell MFP you wanted to lose more than .5 pounds per week? Resetting your goal to lose less each week will give you more calories per day.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited December 2015
    if you're using MFP as designed, exercise activity isn't included in your calorie targets...you're supposed to log that activity and "earn" extra calories to "eat back" in order to account for that activity (make sure you have an allowance for estimation error)

    beyond that, if you're like most people, you initially selected to most aggressive rate of loss goal which may not be appropriate for you. if you selected 2 Lbs per week, MFP is deducting 1,000 calories per day from your projected maintenance calories before exercise...that's a lot.

    also, food choices are going to matter...you need to eat more satiating sources of food.
  • ryry_
    ryry_ Posts: 4,966 Member
    The first thing to look for is how big a calorie deficit are you running? WHat is your daily calorie intake at?

    Most people run too big of a deficit and hungers goes crazy

    After that food choice. Choosing highly satiating foods will help with hunger.
  • dhimaan
    dhimaan Posts: 774 Member
    Eat back calories as others have mention. Otherwise drink coffee.
  • AngieGetsHealthyin2012
    AngieGetsHealthyin2012 Posts: 45 Member
    Oatmeal helps fill me up without using up too many cals. Try finding the foods that will give you the most bang for your buck.
  • MorganMoreaux
    MorganMoreaux Posts: 691 Member
    edited December 2015
    There are some good suggestions above. Just going to add make sure you're hydrated. I don't often get headaches, but I get them when I'm dehydrated. Also, sometimes people mistake thirst for hunger. If the above suggestions don't work try drinking water when the headache begins.

    Relatedly, I know when I decrease my calories I tend to not drink as much water for some reason. I actually have to put forth a conscious effort to meet my minimum daily requirement. You may want to note how much you're drinking.

    Second vote for coffee for headaches in general. Drink a cup when a headache begins as its a vasodialator, and may also eliminate the headache.

    ETA: if you're hungry frequently try increasing your protein and fat.
  • wkwebby
    wkwebby Posts: 807 Member
    Do you have any medical issues like diabetes, PCOS, or pre-diabetes? If yes, then you may need to change the macros that you consume (from 50-60% carbs to about 25-35% carb at most). This will curb your blood glucose dips and spikes. Dips in your blood sugar cause hunger signals in the brain. This is just one thought and by no means the only thing to consider. Good luck! :smiley:
  • Kullerva
    Kullerva Posts: 1,114 Member
    Tea, tea, tea and more tea. Spice Dragon Red Tea tastes a bit like apple cider without the sugar or calories. But first, as others have said, make sure you're eating enough. A deficit that's too big can be very bad for your health.
  • Lola1675
    Lola1675 Posts: 15 Member
    Thank you all so much for your feedback. Each and every one is really good. I think since this is my 3rd try on a healthy diet and using MFP (which I never really got to get to know how to use) I am rushing and yes, I added the 2lbs per week selection. I will start adding my exercise more (I don't always add it) I love MFP but because of lack of motivation I haven't followed through. I am hoping to stick with it. I hadn't made friends before so hopefully this time I will and I will have the support. Thank you all and good luck with your healthy lifestyle.
  • wonder_years2010
    wonder_years2010 Posts: 39 Member
    Try this out! Drink this between meals, it helps with the hunger cravings, gives a little energy boost, and it taste splendid. Put a little honey in it for an extra sweet boost. 0 calories!!!
  • LiveLoveRunFar
    LiveLoveRunFar Posts: 176 Member
    When I exercise it curbs my hunger. When I began calorie restricting, when I got hungry I went for a walk. Hunger gone. Have to make sure its real hunger, or stress hunger, or bored hunger etc. Now that im at my weight I need to be, there is no hunger unless its real hunger and then its with right portion sizes

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