How are you controlling appetite?

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  • try2again
    try2again Posts: 3,562 Member
    kimny72 wrote: »
    First, it's important to make sure you aren't trying to hit a deficit that is too large. Many users automatically choose 2 lbs per week, but that is really only realistic if you have a lot of weight to lose, 70+ lbs. So if your deficit is really aggressive, the way to control your appetite is to eat more.

    Second, you should look at exercise. The MFP calorie goal expects you to eat back at least some of your exercise calories. If you aren't, you probably need to eat a little more.

    If you are aiming for an appropriate amount of calories, it can take a couple of weeks for your body to get used to being at a deficit.

    In general, protein fat & fiber are filling in some combo for most people. So if you are consistently low on any of those three, bringing the stragglers up to goal can really help.

    If volume is filling for you, adding lots of low cal veggies to your meals can fill them out for hardly any calories.

    Some people find caffeine is a mild appetite suppressant. Others say drinking lots of water is, but I never found that myself.

    Play around with meal timing so that you are eating less calories when you typically aren't hungry, and more when you typically are. It sounds simple, but lots of people get stuck in an idea of when they are supposed to eat, and don't even consider changing it up!

    If the problem is actually cravings, try fitting moderated portion of the foods you love into your calorie goal, at least every once and awhile. Satisfying your appetite is more than just eating enough sometimes :wink:

    I would like to see this as an independent thread we could link to. (hint hint ;) )
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    What works for me is eating 5 smalls meals a day which includes plenty of protein and plenty of fibre with a nice serving of fat thrown in. I also love my veggies so can eat a lot without heaps of calories to go with it.

    What doesn't work for me is a low carb diet and IF. Doing these made it harder to stay on track. It does always amaze me on how different we all are when it comes to what works.

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