How to stay fuller longer especially at the end of the day

swedishwillow

Im having issues with eating all my calories for the day and STILL end up hungry around 6-7am
It's literally driving me batty - I want to eat something but know I have to log it and that'll just mess up my calorie count for the day

I don't exercise (full time employee & full time night student)
Drink at least 6-8 cups of water a day
Stay away from processed food & refined sugar

Im looking for suggestions how to stay fuller longer, and maybe-finally stop the thoughts of and need/want for food at night

any help is appreciated!

jagar07

exercise is really important, even a quick 20 minute workout will help. Not only will you gain more calories so you can snack a little more, but it's really important for weight loss and overall health. Once I stopped making excuses for myself and started running, I fell in love with it and now I don't want to stop. It helps me FEEL better which is overall what we all want isn't it?

debloves2ride

I do the same thing - I think it is habit more than anything else. I have started to get busy when my thoughts turn to food at night. I pick up a book, pick up the kitchen or something. It seems to work. they say it takes 7 days to make or break a habit. I am on my 5th day and I noticed last night it didn't take long for me to divert my attention!

umachanxo

I'm a full time student and work nights after school. I try and squeeze in ANY exercise that I can. A break at school, or at work. Try and go for a 10 minute walk or something. You will have extra calories to eat when you do get hungry.

Try to get a lot of low cal snacks. I am hungry a lot, so I stocked up on 100 calorie bars and special K breakfast bars. I eat eggs or oatmeal in the morning.

Hope that helps..

HMD7703

Im having issues with eating all my calories for the day and STILL end up hungry around 6-7am

Morning!! Have you tried Chia Seeds yet? You can buy them in the bulk bins at Whole Foods. Just add them to your dinner or after dinner snack. Good luck

lauragoat

The only problem with stocking up on 100 calories snacks is that you have to be able to only eat one... or however many.... that's the hard part for ME!

I have started trying to go to bed hungry... it makes me feel like I am accomplishing something for the day... weird.. I know!

clrrrr

protein and fiber! protein and fiber! and healthy snacks. and lots of water. and coffee is also an appetite suppressant, but it's not exactly a healthy strategy. also it helps to just get your mind off things--watch a movie (without popcorn), paint your nails, take a bath, call a friend.

plagirl227

Big salads... Raw fruits and vegetables tend to fill you up.

nacs246

Yes exercise does help but I would look at how much of GOOD Fats and GOOD Proteins you are eating?
THe good fats like Avocado's, Nuts,peanut butter,olive oil to name but a few are the ones when in co-operated in your diet does help you feel fuller and more satisfied longer,
If you eat these with healthy proteins viz ,fish, eggs etc I am sure you will find the difference:).

Sorry also forgot to mention High fibre foods found in veggies and fruits and whole grains keep you full for a much longer time than refined sugars.

kalexander2005

Can't see your food diary, so IDK if you are already doing what I do. But, when I had problems with this, I lowered my carb intake and bumped up the protein. I will typically have a piece of low fat cheese right before bed, and it seems to be working for me pretty well.! I like Jorge Cruises Belly Fat Cure Fast Track diet best. Good luck

Angimom

100 calorie popcorn bag, it takes lots of time to eat and has fiber. And no one says you have to eat it all, just nibble on it and when the urge passes throw the rest out. Good Luck!

AdAstra47

It's not just how much you eat, *what* you eat counts as well. I don't exercise much, either, but I've managed to lose weight just by changing my diet. Try eating fewer carbs (which are burned very quickly by the body; they start digesting even before they get to your stomach!) and more protein (which is both digested and burned more slowly). You can eat the same number of calories, but protein will keep you full for much longer. I like to snack on a cheese wedge, a hard-boiled or deviled egg, a piece of beef jerky, Greek yogurt, or a protein powder drink. Avoid things like crackers, chips and fruit at the end of the day.

Also, try pre-planning your day. Every morning, I log what I *think* I will eat during the day, including at snack times. What I'm bringing for lunch, what I plan to do for supper, etc. Then if the total is over my goals, I can tweak it ahead of time. At the end of the day, I may or may not have stuck with my plan, and I usually have to go in and change some of my entries. But at least the pre-planning gives me a good way to try & budget my calories ahead of time and leave a little extra for a bedtime snack.

Good luck!

alwayssummer

Try to squeeze in a quick walk or something. Exercise will help! Air popped popcorn is a strategy a dietitian shared with me... It is very low in calories and you can have a few cups of it. And then when you're really feeling the hungries at least you know you can have something if you can't divert your attention elsewhere.. Also, maybe a cup of tea?
Good luck!!

julie204

i would try and fill up on fruitand vegatables how about making a vegatable soup for breakfas t this mornin i had 125g of brown rice whith dry roasted veg a boiled egg and 35g of tuna mixed in filled me up till lunch and i am a terible one for s nacking weird for breakfast but did the trick

moxleymama6

After dinner, I have a bottomless cup of unsweetened herbal tea in my hand...literally when I drink the last swallow, I refill & repeat!

dizam

I try to eat more fiber and protein during the day, it keeps me fuller thru the whole day. And if I'm hungry at around bed time, I have a big cup of sleepy time tea (16oz)

A piece of gum is another thing that helps me if I feel I have to chew something.

lrwest68

I am also a student and working. Although I am part-time at both , it is still very stressful. The kind of stress we are under releases extra cortisol which can wreck havoc on your weight loss attempts. Try to find 30 minutes in your day to take a walk, it is a great de-stressor and gets you extra points. Can you record your class lectures and listen to them while you walk? 10 or 15 minutes of meditation can work wonders also.Hang in there and get through finals and the holidays, and I know you'll feel better. Check out this link, it may help.
http://www.medicinenet.com/script/main/art.asp?articlekey=53304

Sidesteal

Eat less calories earlier in the day and more calories at night, essentially allowing yourself to eat late without going over.

umachanxo

The only problem with stocking up on 100 calories snacks is that you have to be able to only eat one... or however many.... that's the hard part for ME!

I have started trying to go to bed hungry... it makes me feel like I am accomplishing something for the day... weird.. I know!

I'm a poor student, that probably helps me only eat one xD Every bar is this precious piece of food... T_T

eeebee

Big salads... Raw fruits and vegetables tend to fill you up.

I soooooo wish this was the case with me, I have tried this theory out so many times and I always feel hungry within 30 minutes

:grumble:

eeebee

After dinner, I have a bottomless cup of unsweetened herbal tea in my hand...literally when I drink the last swallow, I refill & repeat!

I agree, it seems to help me cut down on the portions I eat at dinner time as well if I drink it before I eat.

kapeluza

Apples

missamielou

I enjoy snacking on baby plum tomatoes and raw mushrooms. There are so few calories in them that I am sure you would be able to spare the calories for them. I think 10 toms is 18 cals and a cup of raw mushrooms about 15 cals :happy:

plagirl227

Big salads... Raw fruits and vegetables tend to fill you up.

I soooooo wish this was the case with me, I have tried this theory out so many times and I always feel hungry within 30 minutes

:grumble:

Really?? Do you eat them with your regular meal? I don't just eat them alone. But for instance I eat a big salad with my lunch everyday. I tend to stay full until dinner.

ElizabethRoad

Eat less calories earlier in the day and more calories at night, essentially allowing yourself to eat late without going over.

Works for me.

Tree72

I've found that I need some fat and protein to stay full longer. Fruit and veggies have fiber and fill me up for a bit, but those carbs burn off quick. Something like a string cheese, a boiled egg, or a tablespoon of peanut butter work much better for me even though they have a smaller volume. Each of those three options is less than 100 calories.

Also, being that you work and are a student, how do you have your activity level set? Even if you don't have time for much in the way of deliberate exercise, you're probably fairly active just living your daily life. Are you set to lightly active or higher? You might try bumping your setting up one notch for those few extra calories to allow for a small evening snack.

MarySunshine70

In your original post you said you were hungry around 6-7 AM - the morning? ... cause the post indicates a PM issue...?

Either way...
Here's my 2 cents - a person such as yourself may be feeling hungry because of stress - & or the let down of stress at the end of a crazy busy day...
Your issue may not actually be food but rather emotions or energy level - For me if my energy level starts dropping I feel hungry... but I'm tired or stressed... food's not the answer. For me its praise songs with a good beat on my ipod - "NewsBoys " (:

swedishwillow

Hi - I really love to agree wit you but in no way is my excuse for not exercise an invalid one

I work full time up at at 5am andin the office at 7am til 430 travel to school for a 530 class and Im at the library til almost 10pm - I am a Nursing student and every second of reading, reviewing studying is paramount ...

I do what I can aroudn the office - go for a walk when I can - lunches Im almost always reviewing the lectures/videos that the professor has on line

swedishwillow

Mary Sunshine - I like your theory - I may try that in the upcoming days - music to fill the void ;D BRILLIANT

swedishwillow

Tree72
I do what I can during the work day - when work permits ... other than that I don't have time for much - working full time the nights are paramount for studying and reading and reviewing

Quaters

That was great advice.