How do you deal with hunger?

von66

I've been following slimming world for 2 years with not much success probably because of portion sizes. Now starting calorie counting and had to reduce portion sizes drastically but getting really hungry in between meals and struggling with what if anything to have to eat.

OhMsDiva

Try smaller, but more frequent meals. I eat every few hours so I am never really hungry. Just my opinion, but if you are really hungry you should eat. You also have to learn if it is true physical hunger or if you just want to eat.

Ready2Rock206

Make sure you're getting enough protein, fat and fiber in your meals. Also be sure you're not over restricting - set a reasonable calorie goal instead of trying to lose as much as possible as fast as possible.

rjan91

Drink- water, tea, coffee and chew gum.

von66

Do feel hungry can't always for smaller meals I to my day. Having 1550 calorie allowance which is I think generous for me as I'm only 5ft I always try eat under and don't eat any exercise calories I am older though.

rheddmobile

How are your macros? Sometimes more fat and protein will help with hunger. If you feel like you're just about to chew your own arm off, try eating a few almonds, then wait a bit and see if it helps. Not too many - they are calorie dense - but a few can help feelings of satiety.

If you're just used to eating too much, it can take a while to adjust. Figure out what you crave most about high calorie foods and try to get the same effect from lower calorie foods. So, for example, oven roasted green beans make a great French fry substitute for 25 calories instead of 200 - crunchy and salty. Thinly sliced radishes scratch the same itch for me as potato chips. Greek yogurt with strawberries is creamy and sweet like ice cream. Also, bulk up your meals with green vegetables which are low calorie and high in fiber.

Having a few very low calorie foods to keep your mouth busy can help. I like roasted seaweed, herbal teas, and very dark chocolate.

von66

Haha not one for chewing gum and strangely when I have it actually seems to make me feel hungry? It's like a hungry empty feeling if that makes sense. Do drink lots.

OhMsDiva

von66 wrote: »

Haha not one for chewing gum and strangely when I have it actually seems to make me feel hungry? It's like a hungry empty feeling if that makes sense. Do drink lots.

From the responses you have given to the suggestions given I would say then suck it up and deal with it. There are only so many things you can do if you feel hungry.
Eat or ignore it. That about sums it up.

kommodevaran

Don't try to eat under your goal. Hit your goal. If you exercise a lot you need to compensate for that too. Maybe you need to look at the quality of your diet as well. A good balance between food groups, variety within each food group, is important.

To answer your question, I have never had a problem with hunger, just with the expectation of being hungry, and with thinking about being hungry as a problem. We're supposed to feel hungry between meals, but we're also supposed to function without eating all the time, or eating too much. Eating enough and feeding ourselves reliably and regularly, is important.

von66

The slimming world mind set if filling up on free foods which I've gotten into a habit of doing. I know it's worked for lots of members but I'm really struggling with weight loss because I find it hard to stick with 100% so thought calorie counting would help. I'm getting headaches with the hunger which is frustrating because I could really do with losing 2 stone

pineapple_jojo

As long as you aren't shaking with hunger and about to pass out, I think that being hungry isn't necessarily a bad thing. Learning to listen to our bodies is good, you don't need to be full all the time. If you are genuinely hungry, snack some fruit or veggies - keep a stash sliced and ready in the fridge.

Ready2Rock206

von66 wrote: »

Do feel hungry can't always for smaller meals I to my day. Having 1550 calorie allowance which is I think generous for me as I'm only 5ft I always try eat under and don't eat any exercise calories I am older though.

So you undereat and wonder why you feel hungry? If using MFP correctly you'd eat your 1550 PLUS your exercise calories. At the very least be sure you're not netting below 1200.

Panda8ach

I agree with little and often plus drinking lots before, after and in between meals... It'll get easier Are you eating your exercise calories back?

OhMsDiva

This is a farce, entertaining though I guess

rheddmobile

von66 wrote: »

The slimming world mind set if filling up on free foods which I've gotten into a habit of doing. I know it's worked for lots of members but I'm really struggling with weight loss because I find it hard to stick with 100% so thought calorie counting would help. I'm getting headaches with the hunger which is frustrating because I could really do with losing 2 stone

Headaches aren't something you should have to put up with! Since you mentioned you drink a lot, it's not dehydration, so my guess is you need a few more carbs. Try eating a piece of fruit when you get a headache - that should top you off for more than an hour - and eating slow digesting carbs such as legumes and whole grains with your meals.

Chadxx

For me, it was all about learning to spend my calories wisely so that I still get good sized portions and meals that keep me satisfied. For example, I can fix a pound of asparagus, half a pound of mushrooms, and 1/2 a pound of chicken breast and have a big plate of food for about 350 calories. Other things like egg whites and spinach go a long ways as well. Basically a lot of lean meats and veggies and avoiding added sugars and excess fats along with minimizing things like bread that don't keep me satisfied and trigger my appetite. Lots of little things add up. If I use reduced fat cheese which definitely isn't low fat, it is 80 calories per serving instead of 110. That means that I get to use 38% more cheese. Using high fiber tortillas cuts the calories in less than half. I mostly avoid liquid calories which allows me to eat more. Halo Top has far fewer calories than Blue Bell or Ben and Jerry's.

von66

I don't eat under 1200 calories. I tend not to eat exercise calories because even though I've got fitness band I don't always trust the amount of calories they say you have burned.

I'm scared to eat quite a lot of things like nuts etc because it's ingrained in me that they are bad because of being high in fat even though it's good fat.

I'm hoping it gets easier.

rubydrm

When I get hungry in between meals, I slice up an apple and take a brief little break from what I'm doing and walk outside for a minute.

Panda8ach

von66 wrote: »

I don't eat under 1200 calories. I tend not to eat exercise calories because even though I've got fitness band I don't always trust the amount of calories they say you have burned.

I'm scared to eat quite a lot of things like nuts etc because it's ingrained in me that they are bad because of being high in fat even though it's good fat.

I'm hoping it gets easier.

You should be eating back at least half of your exercise calories IMO... It's fuel for your body That'll help with the hunger!

kommodevaran

You need to work on your habits and attitude in order for them to get better. Prelog in your diary. Fill it with 1550 calories of food you like. Challenge yourself to eat nuts. Add sensible amounts of fat. Try to ignore the good/bad food/carbs/fat ideas when they pop up. Tell yourself it's nonsense, it's just noise from years of manipulation from the media/diet industry.

von66

I suppose it's going be a bit of trial and error to see what's going work for me in the long run. I'm break the habits I've got into and my body has got used to.

Thanks for suggestions

Biker_SuzCO

It took me many months to get over the hungry feeling that hits between meals. Eating a fruit or veggie and a small cheese stick usually gets me by when I'm starving in the afternoon before dinner. Also I try to stay busy and out of the house as much as possible. I work from home so I started bringing my computer to our library to work to avoid the pantry temptations!

TeaBea

von66 wrote: »

I don't eat under 1200 calories. I tend not to eat exercise calories because even though I've got fitness band I don't always trust the amount of calories they say you have burned.

I'm scared to eat quite a lot of things like nuts etc because it's ingrained in me that they are bad because of being high in fat even though it's good fat.

I'm hoping it gets easier.

Even though your fitness band may not be spot-on accurate.......is zero closer to the real calorie burn than say 50%?

Instead of wearing a tracker.....and then ignoring the results.......start eating back some exercise calories with consistency (even if it's 25%). Start to get a handle on what calorie burns actually are. Tweak the % up or down based on actual results.

I find that a little fat with meals keeps me full longer. I'll buy 2% Greek yogurt not fat-free. A few chopped nuts or shredded cheese in a salad. Nut butter smeared on apple slices.

sazattack

Black coffee is a godsend.

ZeetaFit

Make sure you are drinking enough water. Many people think they are hungry when they are actually dehydrated. http://archive.spright.com/news/how-to-tell-if-youre-hungry-or-thirsty/
Also, what are you eating? I can make a salad the size of my head and take 90 minutes to eat it that only has 150 calories (including the dressing). I can also eat an icecream bar in 90 seconds that is 150 calories. One is WAY less filling than the other although the calories are the same.

stanmann571

Ready2Rock206 wrote: »

Make sure you're getting enough protein, fat and fiber in your meals. Also be sure you're not over restricting - set a reasonable calorie goal instead of trying to lose as much as possible as fast as possible.

Play with your Macros. Some people need more protein to feel full, some need more carbs or more fat. It's highly personal, and you'll have to find the sweet spot.

laurabadams

Ensure your caloric goal is appropriate (including whether or not you're including exercise calories).
Be mindful of what foods/macronutrients tend to satisfy you longer & which ones leave you feeling hungry a short time later.
If you're strictly eating 3 meals a day, perhaps try a small mid morning or mid afternoon snack. If you're already eating lots of small meals, maybe try fewer, larger ones.

But for me, the most important thing was learning to distinguish between hunger & cravings. Cravings I tend to ignore. Hunger I tend to reflect on...including evaluating what I've eaten that day, as mentioned above. But also, I keep in mind that my hunger is not an indication that I'm starving to death or in any imminent danger (again, assuming my caloric goals are appropriate). Hunger is a good sensation (for me) to experience on a regular basis. Waiting a little longer to eat when slightly hungry allows me to strengthen my resistance to giving in to overeating & binging, when I choose to control it appropriately & mindfully.

But that's where I am in my journey. I know others may be triggered into binging when they're hangry, so there's some fear of even getting hungry in the first place. It takes time & practice. Keep tracking & reviewing your logs for what works & what doesn't.

Soopatt

I find that eating small meals often makes me more hungry- not less - I don't do that nor do a lot of people who find intermittent fasting a helpful aid. I reduce my calories drastically to 500 2 days a week which gives me more freedom the rest of the week. I eat to 1200 but it's my weekly average I track.

I am not at all hungry on the low calorie days, but even if I do get hungry it doesn't bother me - I am eating at a deficit - I should feel a little hungry- there is no feeling full all day - even at maintenance. Feeling full all day is the road to getting fat. When you feel full your body is telling you that you have overfed! (most times). Maintaining should give you a neutral feeling and deficit requires gentle hunger that won't kill you.

When it bugs me I distract myself with diet drinks, coffee (no sugar, tiny amount of milk) or going to bed early- those things push me into neutral.

CSARdiver

You need to find out what good satiate you - the right portions, the right spices, etc. For me this is eggs and oatmeal. Each around 160-200 kcals (2 eggs). That holds me over for hours. I also learned to drink 16 oz water ~30mins prior to meals to help this early on.

Spend a good deal of time differentiating between boredom eating and actual hunger.

von66

I suppose I've got to the full feeling. I'm weighing everything I eat and some of the portions are about a third less than I used to eat. Got into bad habits of eating huge portions of potatoes, rice and pasta which hasn't helped. Also the whole ageing thing I probably don't exercise as much as I used to and realistically eat more than I used too.

DebLaBounty

When I'm hungry, I will eat half a banana, maybe with peanut butter. Or an apple with 1 oz. of cheddar cheese. You may not be exercising very much, but you will need to eat back at least 50% of your exercise calories, or you will continue to be hungry, fatigued and have headaches. Two scrambled eggs is about 160 calories and packs some protein. Add in some broccoli if you want to. As almost everyone has recommended, eat.