How do you beat the cravings and hunger during dieting and exercising??

I know cravings sometimes gets us all and a lot of us have our own way of dealing with them. So I ask, How do you handle your cravings? Another question on my mind, Working out tends to increase appetite making you even more hungry during dieting. How do you manage that?
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Replies

  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    For anyone reading and answering, feel free to add me
  • WillingtoLose1001984
    WillingtoLose1001984 Posts: 240 Member
    edited February 2018
    I know cravings sometimes gets us all and a lot of us have our own way of dealing with them. So I ask, How do you handle your cravings? Another question on my mind, Working out tends to increase appetite making you even more hungry during dieting. How do you manage that?

    You shouldn't be so hungry that you want to binge on a weight loss plan. If you are truly hungry you may need to give yourself more calories. I just started working on my feet for part of the day and I've been so hungry. I decided to set my calorie goals a little higher at lightly active instead of lsedentary and it seems to be working.
    Even cravings to me says something is off nutritionally. I don't get a lot of them and try to get a more balanced diet.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    If you're starving yourself, you're dieting wrong. Make sure you've set your calorie target correctly, and hit that target every day, and eat back exercise calories. Some hunger is to be expected, but it should feel pretty similar regardless of whether you're losing, gaining or maintaining; the deficit is taken from your fat stores. Cravings can't be beaten, you have to learn to live with them.
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.

    What is your calorie goal and how long have you been consuming it?

    I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    bbell1985 wrote: »
    Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.

    What is your calorie goal and how long have you been consuming it?

    I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.

    My calorie goal is 2,180. By the end of the day, completing my diary, I have 600-900 calories left. Throughout the day I'm barely hungry at all. Most commonly for lunch and dinner I have either chicken or fish for good amount of protein so I'm full and satisfied when I complete my diary. However every night before bed I'm all of a sudden hungry.
  • ladyhusker39
    ladyhusker39 Posts: 1,406 Member
    If you're using mfp you should be eating those exercise calories back. From your post I get the impression you're not.
  • try2again
    try2again Posts: 3,562 Member
    As has been mentioned, if you're not using all of your calories, use them! (Do make sure you are using accurate logging practices and not eating more than you think, however.)

    As to the evening situation, I found I benefited by pushing dinner back an hour (not possible for all families, I know) and going to bed before I get too hungry. I also sip on no or low-cal beverages in the evening.
  • RaeBeeBaby
    RaeBeeBaby Posts: 4,246 Member
    bbell1985 wrote: »
    Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.

    What is your calorie goal and how long have you been consuming it?

    I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.

    My calorie goal is 2,180. By the end of the day, completing my diary, I have 600-900 calories left. Throughout the day I'm barely hungry at all. Most commonly for lunch and dinner I have either chicken or fish for good amount of protein so I'm full and satisfied when I complete my diary. However every night before bed I'm all of a sudden hungry.

    Of course we don't know all your stats, but 2,180 seems pretty high for a weight loss calorie goal for a woman. If I were eating that many cals daily I'd be gaining unless I was doing a ton of exercise. Even with exercise my daily goal is rarely above 1700-1800. Even so, I'm rarely ravenously hungry unless I've skipped a meal.

    As far as the hunger, find lower calorie foods and eat them. When I get hungry between meals I eat a few bites of cottage cheese, cucumber slices with hummus, rice cake with a scant amount of peanut butter. Lots of low calorie options for snacking. If I'm hungry before bed, I eat something. No point in going to bed feeling hungry and uncomfortable.
  • mmapags
    mmapags Posts: 8,934 Member
    wizzybeth wrote: »
    I try to make sure I meet my protein, fat, and fiber goals for the day - if my meals are sufficient in those macros, I usually am not hungry during the day unless it is time to eat. After a workout, I always eat something, either a banana or a snack bar or something.

    I read on these forums that there are no extra credit points for suffering - it is a great thing to remember. If you're hungry - eat.

    This^ is the same thing that I do. Protein and fiber are satiating and I don't have any issues with hunger or cravings.
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    I prefer to stay under my Calorie goal. I've often eaten that way for a long time, Usually I never eat breakfast, I snack for lunch then have dinner. I've only been getting hungrier here lately which I'm assuming is because of the increase in my activity level. I also said that throughout the day I'm not hungry, I now eat breakfast, a snack, then Lunch. And when I finish my diary after dinner even with those 600-900 calories left I said that I am completely full and satisfied when i click "Complete Diary" its only about 2 hours later when im getting ready for sleep that i get hungry, but i don't like eating right before laying down for the night.
  • lucerorojo
    lucerorojo Posts: 790 Member
    I prefer to stay under my Calorie goal. I've often eaten that way for a long time, Usually I never eat breakfast, I snack for lunch then have dinner. I've only been getting hungrier here lately which I'm assuming is because of the increase in my activity level. I also said that throughout the day I'm not hungry, I now eat breakfast, a snack, then Lunch. And when I finish my diary after dinner even with those 600-900 calories left I said that I am completely full and satisfied when i click "Complete Diary" its only about 2 hours later when im getting ready for sleep that i get hungry, but i don't like eating right before laying down for the night.

    You aren't hungry during the day, possibly because you are busy and not thinking about it. However, you added extra activity. You ARE hungry two hours after dinner because the activity needs to be fueled. Have you used the app on MFP or elsewhere to calculate your BMI/BMR? If you are eating under that unnecessarily (which you probably are, since MFP gives you 2000 + calories, and you are only eating between 1100-1400) then the body is going to complain, hence the hunger. You have banked a LOT of calories daily, if this is what you are eating, there is no reason to "stave off any cravings or hunger" when you have plenty of calories left. You could eat another meal with that plus snacks!

    You can easily remedy it by eating another meal but if you don't feel hungry, then eat some nuts before you go to bed, or some other high calorie food that will add about 300-400 calories.
  • WilmaValley
    WilmaValley Posts: 1,092 Member
    Planning for sweet or savory snacks really helps keep my cravings in check.
  • 1houndgal
    1houndgal Posts: 558 Member
    I eat a meal 1 to 2 hrs before my swimming workout. And after workout I have a cliff bar or pure protein bar.
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    lucerorojo wrote: »
    I prefer to stay under my Calorie goal. I've often eaten that way for a long time, Usually I never eat breakfast, I snack for lunch then have dinner. I've only been getting hungrier here lately which I'm assuming is because of the increase in my activity level. I also said that throughout the day I'm not hungry, I now eat breakfast, a snack, then Lunch. And when I finish my diary after dinner even with those 600-900 calories left I said that I am completely full and satisfied when i click "Complete Diary" its only about 2 hours later when im getting ready for sleep that i get hungry, but i don't like eating right before laying down for the night.

    You aren't hungry during the day, possibly because you are busy and not thinking about it. However, you added extra activity. You ARE hungry two hours after dinner because the activity needs to be fueled. Have you used the app on MFP or elsewhere to calculate your BMI/BMR? If you are eating under that unnecessarily (which you probably are, since MFP gives you 2000 + calories, and you are only eating between 1100-1400) then the body is going to complain, hence the hunger. You have banked a LOT of calories daily, if this is what you are eating, there is no reason to "stave off any cravings or hunger" when you have plenty of calories left. You could eat another meal with that plus snacks!

    You can easily remedy it by eating another meal but if you don't feel hungry, then eat some nuts before you go to bed, or some other high calorie food that will add about 300-400 calories.


    I have not used the BMI/BMR. I understand fueling the activity, which is why I try to have my lunch before the gym and have dinner after the gym. And I stay under my Calorie goal because to be honest I DON'T lose weight if i dont. I know this because I've already experienced it. I've used MFP before, I've done dieting before and I've had to make adjustments accordingly in order to lose weight. I've struggled with gaining weight and losing weight since I was 18. Everyone is different yes and has to make their ways suited to their individual needs. If I eat up to my goal, or go a little higher, I don't lose any weight, at least nothing to be proud of.