When trying to eat healthy what to do?

stormiemitchell1

Hello, so im trying to lose weight, and eat more healthy, and stuff, but like when i get hungry and stuff, i was wondering what i could do, to uh help with the hunger, or make me not feel hungry anymore, or anything of that sort?

AnnPT77

Different people find different things filling. Some common (not universal) ones are relatively more protein, fats, fiber, volume (which partially but not totally overlaps with volume), or more of less-processed foods (veggies, fruits, whole grains, etc.). I'd suggest you experiment, see what works best for you.

If you want to experiment with getting more protein, this will be a helpful source of calorie-efficient protein from food:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Supplements like protein powder or protein bars are also an option.

If you want to experiment with getting more fats, experiment with things high in MUFA/PUFA fats, like olive oil, fatty cold-water fish, nuts, seeds, avocados, etc., or moderate amounts of things high in saturated fats, like other fatty meats, full-fat dairy/cheese, etc.

If you want to experiment with volume, this may be useful:

https://community.myfitnesspal.com/en/discussion/10563959/volume-eaters-thread/p1

The "less processed foods" one is kind of obvious, but there are also things like "Whole 30" or "Bright Line Eating" that trend in that direction. (I'm not a fan of the named-diet-ones, but am a fan of eating a good bit of less-processed foods, mainly because I consider them evolution-tested . . . but that's a personal preference on my part, may not apply to you, which would be fine.)

In a more generalized sense, some people find that they perceive hunger/cravings when their overall big-picture nutrition isn't good. Get enough protein, enough fats, plenty of varied/colorful veggies/fruits for micronutrients and fiber, see if that helps.

Some people find that when they feel hungry, it isn't about calorie intake. Some find that drinking water or a hot low-calorie beverage (herb tea, regular tea, coffee, broth) is helpful. Some find that chewing helps, so sugarless gum helps them.

Some people find that cravings are more about stress, fatigue, boredom, or habit. If that's you, deal with those directly: If the problem isn't truly hunger or nutrition, the answer isn't food.

For fatigue, improve sleep quality/quantity, avoid excess stress, don't do punitively intense exercise beyond your current fitness level.

For stress, use classic stress management techniques like exercise, hot baths, meditation, prayer if so inclined, journaling, coloring or other relaxing habits, aromatherapy, listening to calming music, or that sort of thing.

For boredom, consider new or resumed hobbies. Bonus points if those hobbies either require clean hands (like sketching, needlework, playing a musical instrument, etc.) or create dirty ones (like gardening, carpentry, painting, etc.).

If it's matter of habitual eating - eating at specific times of day, while doing particular other activities, or the like - then it's usually easier to replace an undesired habit with a new and more desirable habit, vs. trying to quit the undesired habit cold turkey. So, for example, if you get hungry while watching TV, doing something different - knit, maybe? - or have a cup of hot herb tea (though non-eating solutions are more theoretically ideal . . . but you get the idea).

You can figure this out. Best wishes!