Tips for Hunger Control

tom_olech
tom_olech Posts: 139 Member
in Food and Nutrition
Hey guys,

Any tips or tricks in regards to controlling your hunger when you are on a reduced calorie diet??
«1

Replies

  • Phrakman
    Phrakman Posts: 113
    nothing really, its gonna suck. Get comfortable with being uncomfortable. Maybe drink copious amounts of water. Eat high volume veggies such as cabbage, spinach, lettuce etc with meals. Stay busy, dont sit and dwell about food. Get up and do something.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    Hey guys,

    Any tips or tricks in regards to controlling your hunger when you are on a reduced calorie diet??

    If your hunger feels particularly significant, chronic, or unmanageable, it may be a sign that you're eating below your optimal calorie target. I will bet you two donuts that you are. http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

    While cutting calories causes weight loss, cutting drastically doesn't cause better or faster weight loss.

    However, eating smaller meals more frequently can help stabilize your blood sugar and may, if you're not under-eating, help you to feel more sated throughout the day.

    Additionally, protein and complex carbs provide more lasting satiety than fats and refined foods.
  • JeneticTraining
    JeneticTraining Posts: 663 Member
    Eat oatmeal, a few pieces of cacao, and a portion of almonds.
    Drink water, coffee(I drink instant), and tea(there are flavored teas - my favorite is passion and coconut Lipton tea).
    Distract yourself. Browse the web or just take a walk to get away from your kitchen. :)

    Jen
  • lilRicki
    lilRicki Posts: 4,555 Member
    I agree, it sucks. But you'll get used to it. You'll discover what the difference between hungry and bored is. You'll realize what snacks are healthy. Eat your calories, but make sure they're not empty. I highly reccommend upping your protein. I promise, it does get better. Once you adjust to your calorie reduction you'll be fine. Drink water before you eat, you might be thirsty. Or if you have an oral fixation, drink tea, it gives you something to do.
  • GamerLady
    GamerLady Posts: 359 Member
    Drink water, eat protein, and you could try konjac root capsules, they make you feel full.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    - Make sure you're actually eating enough (see link above)
    - get healthy fats (fats are not evil - they are necessary, and help keep you feeling full longer)
    - make sure you get enough protein - it will help keep you feeling full longer, as well.
  • sexymuffintop
    sexymuffintop Posts: 636
    Sometimes, if you know you are eating enough calories for your height/weight and you are still thinking about food a lot (like me) you just kinda have to suck it up and decide whether you want the food more or the hot body? lol

    I hate it as naturally I am a lazy, sweet toothed chubber and I just wanna eat all day but I can't because it makes me miserable so I just have to ignore the feelings and remind myself that I want to look good more than I want to eat junk. Simplistic I know but for me that's what it boils down to....
  • gatorginger
    gatorginger Posts: 947 Member
    I found eating the 100 calorie bags of popcorn helped me stay full maybe eat some popcorn
  • schondell
    schondell Posts: 556 Member
    Save your calories throughout the day. Eat a lot of things (volume) that are low in calories, ex. 4 cups of broccoli, 6oz chicken breast etc
  • LavenderBouquet
    LavenderBouquet Posts: 736 Member
    I disagree that you have to be plagued by hunger while eating reduced calories. Since I've switched to a lower carbohydrate plan (I typically eat between 60-80g per day) I haven't had bad hunger at all, only if I skip a meal entirely does my stomach even growl anymore. I realize this way of eating isn't for everyone, but in my experience it's made losing weight much easier for me. I also recommend eating foods higher in protein and fat (meats, higher fat greek yogurt, cheese, nuts/seeds & their butters, avocados, olive oil, etc.) as well as eating lots of bulky foods (lots of veggies!). Good luck! :flowerforyou:
  • zyxst
    zyxst Posts: 9,149 Member
    I go with chewing gum.
  • Francl27
    Francl27 Posts: 26,371 Member
    Drink a lot of water (doesn't work for me)
    Eat a lot of protein (mostly works for me)

    If I'm really hungry, what fills me up is some oatmeal, a bowl of cereal, best is a protein bar though (with a lot of fiber).
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    nothing really, its gonna suck. Get comfortable with being uncomfortable.

    No ™

    It really doesn't have to be that way. I've lost nearly 60 lbs, and the only time I'm hungry is just before my meals.
  • Phrakman
    Phrakman Posts: 113
    nothing really, its gonna suck. Get comfortable with being uncomfortable.

    No ™

    It really doesn't have to be that way. I've lost nearly 60 lbs, and the only time I'm hungry is just before my meals.

    congrats, but some people are forever hungry. You just deal with it and move on.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    nothing really, its gonna suck. Get comfortable with being uncomfortable.

    No ™

    It really doesn't have to be that way. I've lost nearly 60 lbs, and the only time I'm hungry is just before my meals.

    congrats, but some people are forever hungry. You just deal with it and move on.

    Really? No matter how much they eat?!? That sounds like a counter-evolutionary disorder. I would love to read the literature on that. I imagine that would be an extremely dangerous problem, like those folks who for whatever reason, can't feel pain, and end up really injuring themselves because they don't realize they have a broken leg or whatever.

    Or is that not what you mean?
  • Phrakman
    Phrakman Posts: 113
    rarely can get full, as some of my close friends have witnessed. There really is no limit on how much food i can pack into my stomach. I just have to be careful, hit my calorie goal and let it be.
  • jodigirl03
    jodigirl03 Posts: 111
    Hey guys,

    Any tips or tricks in regards to controlling your hunger when you are on a reduced calorie diet??

    If your hunger feels particularly significant, chronic, or unmanageable, it may be a sign that you're eating below your optimal calorie target. I will bet you two donuts that you are. http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

    While cutting calories causes weight loss, cutting drastically doesn't cause better or faster weight loss.

    However, eating smaller meals more frequently can help stabilize your blood sugar and may, if you're not under-eating, help you to feel more sated throughout the day.

    Additionally, protein and complex carbs provide more lasting satiety than fats and refined foods.


    It's not a one size fits all. My BMR is 1050 and my TDEE is 1535. You will have to be hurngry at times and you will have to eat each of those times. It's just a matter of balancing your calories throughout the day like you would budget your money to last a week. I have had to find things that are high volume, low calories to get me through the day. BUT the hunger does get increasingly less after days/weeks of restricting.
    I'm not recommending 1200 cals for all. You def want to follow that link and use those rules. It just sucks when it doesn't apply to everyone.

    Here's a few foods that can get me through a slump for less calories:
    oatmeal w/ flaxseed
    egg white w/ a tiny bit of healthy fat
    an apple
    94% FF popcorn
    a few almonds or pistachios
    craisins
    spinach salad
    my juiced drinks w chia or flaxseed
    frozen grapes, (a real treat)
    2% cheese slice
    hummus
    veggies, veggies, veggies, ...
    salmon
    asparagus

    foods I avoid for the sake of not being filling enough for the cal's they'll cost ya:
    pre packaged foods,
    refined sugar only makes you hungrier (get used to this idea)
    white starchy carbs, (pasta, white bread, etc.
    Obviously avoid deep fried and flour coating


    Gota run out but I'm sure I've got more!!!

    Also, add a work out so you can get that one extra meal in. However, do NOT let your blood sugar level drop. It's counter productive
  • jodigirl03
    jodigirl03 Posts: 111
    ... FIBER, FIBER, FIBER

    .... brown rice and WHOLE WHOLE grains
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    rarely can get full, as some of my close friends have witnessed. There really is no limit on how much food i can pack into my stomach. I just have to be careful, hit my calorie goal and let it be.

    I'm genuinely curious about this - like, I've eaten 4,000 calories in a sitting before, but when I got home, I didn't go to the pantry. I have to wonder what the limit of a problem like that is because you could do major internal damage if you just kept eating.
  • tsh0ck
    tsh0ck Posts: 1,970 Member
    nothing really, its gonna suck. Get comfortable with being uncomfortable.

    No ™

    It really doesn't have to be that way. I've lost nearly 60 lbs, and the only time I'm hungry is just before my meals.

    and if you want a bit more to eat today? work a bit more/harder at the gym.
  • tom_olech
    tom_olech Posts: 139 Member
    Hey guys,

    Any tips or tricks in regards to controlling your hunger when you are on a reduced calorie diet??

    If your hunger feels particularly significant, chronic, or unmanageable, it may be a sign that you're eating below your optimal calorie target. I will bet you two donuts that you are. http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

    While cutting calories causes weight loss, cutting drastically doesn't cause better or faster weight loss.

    However, eating smaller meals more frequently can help stabilize your blood sugar and may, if you're not under-eating, help you to feel more sated throughout the day.

    Additionally, protein and complex carbs provide more lasting satiety than fats and refined foods.

    Dont worry man, its not uncontrollable, just really annoying. I understand the basics of overeating and undereating in regards to weight loss....
  • tom_olech
    tom_olech Posts: 139 Member
    I agree, it sucks. But you'll get used to it. You'll discover what the difference between hungry and bored is. You'll realize what snacks are healthy. Eat your calories, but make sure they're not empty. I highly reccommend upping your protein. I promise, it does get better. Once you adjust to your calorie reduction you'll be fine. Drink water before you eat, you might be thirsty. Or if you have an oral fixation, drink tea, it gives you something to do.

    Hahaha, thanks for the reference to Freud and oral fixations, i am actually studying this RIGHT NOW for my exam on monday!
  • RunForChai
    RunForChai Posts: 238 Member
    PROTEIN early and often.Eat a high protein, low carb breakfast.
    Eat high protein snacks [hardboiled eggs, lean chicken, 12 almonds] throughout the day. Lots of water.
    Good luck!
  • tom_olech
    tom_olech Posts: 139 Member
    rarely can get full, as some of my close friends have witnessed. There really is no limit on how much food i can pack into my stomach. I just have to be careful, hit my calorie goal and let it be.

    You might have a problem with your enteric nervous system (which is the nervous system specifically for digestion) and the receptors associated with your stomach lining. Generally you should have stretch receptors that sense the stretching of your stomach and another type (i forget which) that detects the presence of food in the top portion of your stomach. Both act to make you feel full....
  • tom_olech
    tom_olech Posts: 139 Member
    Thanks for all the suggestions guy! Im generally hearing water, protein, fiber and a small serving of good fats...

    Im gonna try a few of these out,

    Cheers
  • fresh_start59
    fresh_start59 Posts: 590 Member
    I was hungry in the beginning. Oddly enough, I don't really feel that hunger as much now. The main that helped me was eating a little bit of protein every 3 to 4 hours and drinking plenty of liquids.

    I cook up a big batch of lean chicken in the crockpot on a regular basis (chicken breasts, low-fat chicken broth, chopped onion, pepper and either Lawry's Seasoned Salt or a little regular salt and some cumin.)

    I would cool the chicken and put it in little snack-size zip baggies. Each bag had 2 oz. (about 100 calories). If I felt hungry or had an urge to eat, I'd grab a bag from the fridge and a big glass of ice-tea. Within 30-40 minutes, I'd noticed that my hunger was gone.
  • jodigirl03
    jodigirl03 Posts: 111
    I was hungry in the beginning. Oddly enough, I don't really feel that hunger as much now. The main that helped me was eating a little bit of protein every 3 to 4 hours and drinking plenty of liquids.

    I cook up a big batch of lean chicken in the crockpot on a regular basis (chicken breasts, low-fat chicken broth, chopped onion, pepper and either Lawry's Seasoned Salt or a little regular salt and some cumin.)

    I would cool the chicken and put it in little snack-size zip baggies. Each bag had 2 oz. (about 100 calories). If I felt hungry or had an urge to eat, I'd grab a bag from the fridge and a big glass of ice-tea. Within 30-40 minutes, I'd noticed that my hunger was gone.

    LIKE THIS IDEA - WILL TRY!!!
  • IIISpartacusIII
    IIISpartacusIII Posts: 252 Member
    There's nothing wrong with feeling hungry. It won't kill you. Embrace it and stop obsessing over food. There's no getting around it. You might try short term fasting since facing that feeling for a more prolonged period may help you to deal with it on a smaller scale.
  • Hbazzell
    Hbazzell Posts: 899 Member
    things with a lot of water in them help me so cucumbers, tomatoes, celery. munch on that all day between meals.
  • rosemaryhon
    rosemaryhon Posts: 507 Member
    I disagree that you have to be plagued by hunger while eating reduced calories. Since I've switched to a lower carbohydrate plan (I typically eat between 60-80g per day) I haven't had bad hunger at all, only if I skip a meal entirely does my stomach even growl anymore. I realize this way of eating isn't for everyone, but in my experience it's made losing weight much easier for me. I also recommend eating foods higher in protein and fat (meats, higher fat greek yogurt, cheese, nuts/seeds & their butters, avocados, olive oil, etc.) as well as eating lots of bulky foods (lots of veggies!). Good luck! :flowerforyou:


    I agree here ^. I very much assumed I'd feel hungry all the time, but me too, since switching to lower carbs I truly haven't been hungry at all (2 months in now). And that's amazing to me. I was eating such super HIGH carbs previously and I was always hungry ~ always.

    One 'tip' I'd offer is I buy the bag of (Dole brand) cole slaw mix (plain from the produce section, it's just shredded raw cabbage and some carrots, doesn't come 'dressed' with mayo). I use it in place of my carb. It kinda looks like potatoes or pasta ;). I heat up a big handful in the microwave and top it with everything LOL. I eat it with lunch and dinner everyday. I sometimes use it as a snack ~ like today I topped it with a couple of tbls of nacho cheese sauce and it was a pretty good imitation of mac & cheese IMO (and under 60 calories!). I'm finding this pre-shredded cabbage filling, satisfying, and handy/easy ~ which handy/easy for me is a key to not pigging out on 'bad' stuff.

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