Help me to Control my appetite???

shunxdancer07

Hi I'm having problems controlling my appetite and I want to know what can I do to help me with this? I am 5'7, and I have gained 23 pounds. I want to take control of this weight gaining before it gets out of control. please help?

MelaniaTrump

Have you been logging for a while? Maybe not enough protein or fiber. My diary is open and people tell me things like skip the bread roll and double up on the chicken.

nutmegoreo

Play around with the types of foods you are eating. I find protein and fat keep me feeling full longer, but for high volume low cal, veggies are great. If you are just starting to eat less, it may take a week or two before your body adapts. Also realize that it's okay to feel hungry once in a while. I know the last one might sound rude, but really it took me a long time to realize that feeling hungry for 30 minutes would not kill me. I also discovered that I can fall asleep hungry and make it to the morning. You just need to tweak with things a little.

Orphia

Weigh and log your food before eating it.

That way, you know how many calories you're eating, and how many you have left for the day.

cagbunag

My husband who was a trainer tells me to drink water when I feel hungry--- and that seems to work for me.

Pawsforme

Eating lower carb greatly helps to control my appetite.

Yi5hedr3

Low carb or even ketogenic for you. Without harmful drugs the only way to reduce appetite is to reduce carbs.

20yearsyounger

is there something else causing you to overeat above and beyond your plan or is it a case where you dont have a plan yet?

ilovemycoffee19

Maybe try green tea it supresses apettite.

nvmomketo

I am another who found that cutting carbs, especially starches like potatoes and rice, baked goods and sugars, really helped lower my appetite. Anticipating cutting those foods was the worst part followed by the first week without those foods. Now my appetite is greatly reduced and losing weight became easier.

PeachyCarol

nutmegoreo wrote: »

Play around with the types of foods you are eating. I find protein and fat keep me feeling full longer, but for high volume low cal, veggies are great. If you are just starting to eat less, it may take a week or two before your body adapts. Also realize that it's okay to feel hungry once in a while. I know the last one might sound rude, but really it took me a long time to realize that feeling hungry for 30 minutes would not kill me. I also discovered that I can fall asleep hungry and make it to the morning. You just need to tweak with things a little.

^This. Well, except I differ from the lovely nutmegoreo in that I don't find fat very satisfying. For me it's protein and fiber.

I also found, when I was first cutting back on my food intake that slowing down while I was eating was helpful. It gave my body time to realize it was full.

Different people find different macronutrients (protein/fat/carbs) satisfy their hunger best, so you might need to experiment to see what works best for you.

Christine_72

cagbunag wrote: »

My husband who was a trainer tells me to drink water when I feel hungry--- and that seems to work for me.

Man I wished this worked for me...

Reducing carbs and upping fat and protein has helped me immensely with appetite control and cravings.

kshama2001

Christine_72 wrote: »

cagbunag wrote: »

My husband who was a trainer tells me to drink water when I feel hungry--- and that seems to work for me.

...Reducing carbs and upping fat and protein has helped me immensely with appetite control and cravings.

Me too!

@shunxdancer07 - have you been logging everything you eat? If not, start! If so, please change your Diary Sharing settings to Public: http://www.myfitnesspal.com/account/diary_settings

Lefty1290

nvmomketo wrote: »

I am another who found that cutting carbs, especially starches like potatoes and rice, baked goods and sugars, really helped lower my appetite. Anticipating cutting those foods was the worst part followed by the first week without those foods. Now my appetite is greatly reduced and losing weight became easier.

Yeah, same here. Lowering my carbs from 150g+ to ~80g and eating more fat and way less junk food has helped so much. I started about a month ago and I'm not constantly wanting to eat and thinking about food. I'm having way less cravings for sweets and carby snacks, too; I can walk past them and be fine, where as before, I would graze just because they were there. I'm enjoying food more and savoring it. Still a work in progress, but it's progress, which is what matters.

galax_nova

- 85+% cocoa dark chocolate.
- Black coffee (half hour to hour after meal).
- Fiber rich foods.
- Wholefoods.
- Completely cut or at least drastically cut junk foods (insulin spikes from junk foods reduce your brains ability to convey to the body 'fullness').
- Stay away from wheat (has a hunger inducing effect on body).
- Eat at least 20-30 grams of protein with every meal.
- Healthy fats (do not go too crazy).
- Fiber rich complex carbs (sweet potato with skin, sprouted brown rice, oat meal, hemp protein etc.).
- Organic sugar free coconut flakes.

dhimaan

Drink tea or coffee when you get hungry. Should help with the cravings.