I need help curbing my appetite.

laurensayz

Okay, maybe it's not my appetite. All I know, is that I can eat a full breakfast (eggs, grits, toast) or even a footlong Subway, and not too long after, I will have the desire to snack, or possibly even eat more. I'm not overweight (125lbs at 5'4) but I am looking to cut off 10lbs, while building muscle (which obviously means I may lose no weight). I'm mostly concerned with inches around the middle, since having 2 kids didn't help me out there.

If nothing else, I probably just eat for taste, because there are even sometimes I feel full, but finish those last few bites just because it tastes good.

Anyways,

What are some healthy, appetite curbing meals and snacks that are EASY. I already cook a completely different dinner for the rest of my family than what I eat, so I don't want to go too complicated.

I'm a little picky, and if I find something I like, I tend to eat a lot of it for a while...

Thanks!

likitisplit

You might want to cut back a little on each meal - eat until you're not hungry instead of til you're full. Your stomach will adjust it's size to the new proportions. Also the more fiber/less processed stuff you can eat will keep you feeling fuller. So, you might want to substitute oatmeal for the grits, for example.

I also like the AB diet cookbook for simple tasty nutritious ideas.

laurensayz

I used to eat a lot of oatmeal, but I'm all oatmeal'ed out for a while. Lol. I think I eat for taste more than anything. I am probably full long before I stop eating. I don't know why, it's just something I've always done. I have already started by using smaller plates and bowls, since I almost always clean my plate. At least I'm eating a little less and using willpower not to get seconds.

Thank you, I'll check out that cookbook.

jacksonpt

Sounds like it might be more mental than phisycal - are you hungry, or do you just feel like snacking? I know the very second I walk into my parent's house I want to eat... but it's not because I'm hungry, it's something psychological about that house. Which means it's a matter of self control and changing habits.

bostonwolf

Eat less carbs and more proteins and fats. The latter tend to keep you satisified much longer.

knowwhentoshutup

I feel the most full when I get more protein with every meal. What are your macros set to?

ETA: I just read the part about meals - you might want to check out skinnytaste.com, or google the best recipes for protein rich diets. Things like lean meats, beans, nuts, eggs, greek yogurt, cheese, etc.

laurensayz

Sounds like it might be more mental than phisycal - are you hungry, or do you just feel like snacking? I know the very second I walk into my parent's house I want to eat... but it's not because I'm hungry, it's something psychological about that house. Which means it's a matter of self control and changing habits.

I'm probably not actually hungry. I don't work right now, so I'm home all day with my 2 year old. I eat breakfast as soon as I get home from dropping my 3 year old off at school, and then if we have nothing planned, I'm just watching TV or reading for a while, then do my exercise after lunch before I pick up my daughter. Anytime I sit in front of the TV I've had to start keeping a bottle of water next to me, because I do get the urge to snack. I used to snack on brownies and poptarts and cookies every night in front of the TV. I stopped buying them, so that helped that... but now I will still find something. Recently, I've started making cinnamon toast. Which I guess is at least better than the cookies, but still pointless eating.

I'm living with my dad right now, and I hate it here. I feel like I'm the only one that cooks, cleans or does laundry ever... and so maybe the food is just my stress relief until I can leave. I'm really trying though. I did learn that my willpower isn't strong enough if its in the house, so I just stopped buying any snack foods that I used to like. (Hot Cheetos, brownies, chocolate chip cookies, poptarts, ice cream) And I also had to stop baking because I would sit and eat half a peach cobbler or 2-3 slices of cake in one sitting.

laurensayz

Considering I may not actually be hungry, I guess some suggestions on snacks that will actually benefit me would be awesome as well.

laurensayz

I feel the most full when I get more protein with every meal. What are your macros set to?

Not sure what you mean by Macros, but if you mean MFP goals.... MFP has my Protein goal at 49 for the day. I already got 30 with breakfast. I feel full and satisfied, but I do have the urge to snack, already. It's been about an hour and a half. I had 3 eggs and grits, with a glass of milk.

Bobtheangrytomato

http://www.myfitnesspal.com/blog/Bobtheangrytomato

I post recipes on my blog. Try the white bean dip it's awesome! I found it on whole foods' site. I'd also try adding artichoke hearts to it.

Edit: the dip is about 60 cal for 2 tbsp I think

eyeshuh

Hunk of meat + hot pan = filling delicious meal!

I bring almonds to work to snack on. If you measure out an ounce they are very filling and you can munch on them when you feel a bit hungry. I also love mandarins and my bag of them says "cuties are for kids" so maybe your kids will like them too! String cheese is also a good filling snack as well as yogurt. I am currently working on a blueberry yogurt secret spy powers of Michael Weston theory.

Unknown

This content has been removed.

slamb1020

Eat less carbs and more proteins and fats. The latter tend to keep you satisified much longer.

i agree.. having smaller meals every 2-3 hours with less carbs and more protien will help with keeping you full.. also DRINK LOTS OF WATER!!! water water water!

readyAIMfire

Head hunger is a nasty monster! Really pay attention to what full and empty feels like. I would recommend supplementing some protein in the form of smoothie/shake here/there throughout your day. Works for me!

legnarevocrednu

I have no idea if this would work for you, but I MAKE myself drink 10 ounces of water before eating anything. It gives me time to think if I really want/need it and also may take away some of the imaginary hunger feeling. Before eating anything in the morning, I also drink 10 ounces of hot green tea. It's easy for me at work, because I only bring appropriate portioned sized things so I can't over eat. Try not to put yourself in the position where you are able to eat that much.

mikegl1

Two things: Water and protein. More of both and they will make you full longer. Drinking more water will also keep your hands and mouth occupied.
Smaller meals also. I used to eat 6 meals a day and believe me after eating that often I was sick and tired of eating.

laurensayz

I feel the most full when I get more protein with every meal. What are your macros set to?

Not sure what you mean by Macros, but if you mean MFP goals.... MFP has my Protein goal at 49 for the day. I already got 30 with breakfast. I feel full and satisfied, but I do have the urge to snack, already. It's been about an hour and a half. I had 3 eggs and grits, with a glass of milk.

don't be afraid to go over on protein... MFP puts it's levels too low

Oh I do usually go over. I got 30 witih breakfast, I have at least 10g in a protein bar after a workout.... and I really love chicken! I probably hit about 80 daily, at an average.

LikeNoOneElse84

I would say to have some fruit on deck. Strawberries, watermelon, mangoes, etc...I has helped me a ton. I have an awful sweet tooth and I needed something to combat those snickers bars. lol. Also, try drinking water as much as possible. It helps to flush your system and helps keep you from feeling hungry. I have learned that we may feel hungry but it's really just boredom.

laurensayz

I have no idea if this would work for you, but I MAKE myself drink 10 ounces of water before eating anything. It gives me time to think if I really want/need it and also may take away some of the imaginary hunger feeling. Before eating anything in the morning, I also drink 10 ounces of hot green tea. It's easy for me at work, because I only bring appropriate portioned sized things so I can't over eat. Try not to put yourself in the position where you are able to eat that much.

That's what I'm trying to do now. I'm trying to keep water near me all the time. I stopped making sweet tea, (I dont even like green tea) so the only things I drink are water, orange juice and milk. I bought myself a couple packages of rubbermaid divided containers and I'm going to try to premake some lunches and snacks to go in them, so I don't over eat. Since I always tend to have the desire to clean my plate, if it's the appropriate portions, I can't do that.

laurensayz

I would say to have some fruit on deck. Strawberries, watermelon, mangoes, etc...I has helped me a ton. I have an awful sweet tooth and I needed something to combat those snickers bars. lol. Also, try drinking water as much as possible. It helps to flush your system and helps keep you from feeling hungry. I have learned that we may feel hungry but it's really just boredom.

I believe it with the boredom! I'm picky with fruit, I do like strawberries, watermelon, grapes and kiwi though. That's about it.

CharityEaton

I am the same way, but I workout in the morning. However, consider that you have gone ALL night with nothing to eat so your body is really hungry if you have a fairly active morning, getting kids up and at it!
I get up at 615 and spend the next 2 hours getting everyone out the door. I eat breakfast with the kids hen after they are all gone I do my workout around 845....followed by a protein drink.at about 945 to 10am...then by noon I am starving again. I eat a decent lunch and then by about 2 I need a snack an dinner is usually around 530-6pm and I will be STARVING for that and I still haev a snack around 8pm and head to bed around 1030-11pm.

I also average about 100g of protein per day with 50 grams coming before lunch. It helps! Also, almonds are a great sanck, mix that with a few dark cchocolate chips and you have a great snack. Apples and peanut butter, carrot sticks with hummus, sweet peppers. Lower cal whole grain cracker/chips are fine too just measure out one portion and put the bag away.

I'm a stay at home mom so the food is here all day. I also chew a whole lot of gum! It keeps me from snacking.
find something to do that keeps you from being able to eat.....like for me, it's really hard to eat and play the piano or crochet so I go do that when I'm feeling like snacking!

MrsTomko3825

Wow what a great idea! I always drink water along with my meals and snacks, but never really thought about filling up my stomach with it FIRST. Thanks for the tip!

Reza151

Protein in combination with fiber. You said youre tired of oatmeal but you can change it up:

1) Eggs florentine over oatmeal: 1 fried egg with 1 slice of swiss cheese mixed into the oatmeal and 1/4 - 1 cup baby spinach. DELICIOUS
2) Oatmeal with greek yogurt and berries
3) Oatmeal with protein powder and/or nuts
4) Oatmeal with vanilla almond or soy milk


Hot liquids do wonders for filling you up, so definitely tea and coffee. Green tea, especially, is known for it's metabolism boosting effects. in one study between women who drank 4 cups of green tea per day and those who didn't, although both groups followed the same diet and exercise plan, the group that drank green tea burned 100 more calories per day.

Inshape13

It could be mindless eating because I am a stay at home Mom and find myself bored and wanting to snack too. There are certain times of the day that I want to eat even though there is no possible way that I am hungry, but most find it worse when I have not had enough water. At 10:30pm is one of the times that I get really bad cravings and am NOT hungry so I distract myself or drink something instead.

Reza151

Considering I may not actually be hungry, I guess some suggestions on snacks that will actually benefit me would be awesome as well.

KALE CHIPS. SO easy to make and delicious.

Take fresh, rinsed kale. Dry off with a paper towel. Put in baking panb. Drizzle with no more than 2 tbsps of light olive oil and a bit of salt (alternatively you can try lemon juice and pepper). Bake for 12 minutes. Voila. Crispy, fibrous, leafy vegetables with a crunchy chip-like texture.

Also snacks that are high in water content will also fill you up. Try an apple and a tbsp of peanut butter. Or cream cheese and celery. The key is water + fiber + protein!

Lesa_Sass

Are you keeping an accurate diary? Because if so, you are hungry because you need to eat! You are not eating enough, simple as that.

Calories are our friends. Calories=energy. It is when we eat more calories than we use for energy that we gain weight. WE NEED calories for fuel. So you need to eat to fuel your body.

If you are wanting to cut and build muscle, you need to eat way more protein as well.

Calculate how many calories per day that you burn(your TDEE) and then go from there.

MeanSophieCat

I have a 2 year old as well and my desire to snack comes from a combo of boredom and stress.

Not sure if you have access to a car - but one of the best things for me when I'm home all day with my kids is to get out in the morning.

We call them adventures but they are really just an excuse not to be in the house. Right now because it is cold, we walk every aisle at the Target/Meijer/Walmart, walk the mall or go to the library. In nice weather, we go to the park or the pool.

It keeps me busy, less stressed and makes my kids more tired for naptime - thereby giving me a longer break!

Just another thought - you are pretty close to your goal. Have you tracked how many calories you eat when you snack? Is it possible you are eating maintenance for your current weight? Maybe try just reducing your eating a little and upping your workouts? I'm no expert but the closer I get to my goal - the harder it seems for me to cut cals.

laurensayz

Are you keeping an accurate diary? Because if so, you are hungry because you need to eat! You are not eating enough, simple as that.

Calories are our friends. Calories=energy. It is when we eat more calories than we use for energy that we gain weight. WE NEED calories for fuel. So you need to eat to fuel your body.

If you are wanting to cut and build muscle, you need to eat way more protein as well.

Calculate how many calories per day that you burn(your TDEE) and then go from there.

My diary is not completely accurate. I forget to log stuff, or skip days sometimes. I'm working on that too. Like yesterday, I completed my diary for the day but ended up snacking a couple more times after wards.

And I haven't really started working out yet to build the muscle, just walking, jogging and some beginners workouts at home. (I tire easily.)

I'm pretty tired all the time, and I'm trying to also battle that. Working on figuring out some vitamins or whatever is needed to help.

emilymransom

How much water are you drinking? Aim for AT LEAST a gallon a day to help remove toxins and keep you feeling satisfied.

laurensayz

I have a 2 year old as well and my desire to snack comes from a combo of boredom and stress.

Not sure if you have access to a car - but one of the best things for me when I'm home all day with my kids is to get out in the morning.

We call them adventures but they are really just an excuse not to be in the house. Right now because it is cold, we walk every aisle at the Target/Meijer/Walmart, walk the mall or go to the library. In nice weather, we go to the park or the pool.

It keeps me busy, less stressed and makes my kids more tired for naptime - thereby giving me a longer break!

Just another thought - you are pretty close to your goal. Have you tracked how many calories you eat when you snack? Is it possible you are eating maintenance for your current weight? Maybe try just reducing your eating a little and upping your workouts? I'm no expert but the closer I get to my goal - the harder it seems for me to cut cals.

I've throught about the maintenence thing. I'm not 100% sure. I'm pretty new to this. I joined 2 years ago almost, but stopped exercising about halfway through that and gained back 10lbs that I had lost. (My ticker had actually said that I had lost 20lbs, until I fixed it recently.)

laurensayz

How much water are you drinking? Aim for AT LEAST a gallon a day to help remove toxins and keep you feeling satisfied.

I usually drink at least 4- 16oz bottles over the course of the day. I have half empty bottles in my bedroom, the kitchen and living room. (I hate cold water) so I don't know exactly. It may be more. I do also drink probably 3-4 cups of milk and a cup of orange juice every day as well.