How to control hunger after eating

Sounds a bit simplistic maybe but I have a piece of sugar free chewing gum after a meal. Works for me. Also distract yourself, take the dog out, have a bath, do some housework, read a book, browse the net. Anything that requires your thought so you are not thinking about food really.

I have to physically or mentally distract myself. I've taken to working out, walking, or jogging after dinner & late at night when I get the "I'm bored so I'm hungry" cravings. If getting outside & doing something isn't feasible, I clean, organize, or *blush* play candy crush or sodoku puzzles.

I'd shoot for a high(er) protein goal. It has the highest satiety of the macros. Other than that, I'd try to keep busy with something.

I agree with the other advice. Another trick I use is to drink Bengal Spice tea. (no milk or sugar, just black) It seems to help.

It isn't just calories that you need to pay attention to, but what exactly you are eating - as others have pointed out.

2 things I would try first:

First:: A nutritionist once told me "Focus on lean/healthy proteins and the fats/carbs will take care of themselves." Make sure you're focusing on protein first. It sticks with you for 7-8 hours vs. carbs which only last for around 2-3 (if that long).

Second: Increase your fiber intake. I typically use Chocolite protein bars from www.healthsmartfoods.com
They have about 10 grams of fiber and 10 g of protein - and are around 100 calories. I like the Triple Chocolate Fudge; my husband likes the Cashew Caramel, and we both like the cookies and cream. They're also sugar free and gluten free.

If those don't work, then try what others have suggested anything from keeping yourself busy (even with Sudoku puzzles or chewing gum).

Eat Slower and don't be distracted. Sit at the dining room table, eat, then go watch TV or read a book or something. Pay attention to your meal. Also it sounds like you could probably use more food if you are PHYSICALLY hungry. If you're bored hungry, you need to break the habit by not giving in. After 2 weeks the new habit will be established and you should be on your way. If you feel you need to eat then keep low cal items to crunch on like cucumbers, baby carrots, celery. Just dont load them up with high cal dressings/dips. Eat as is. When you're hungry, you'll eat. If you're hemming and hawing around looking for something to eat, you're not hungry, you're bored and should get out of the kitchen!

Good luck!!!

Check you are getting the right amount of calories

Try eating more protein, keeps you fuller/longer IMO

And try hot drinks with your meal. I find having a cup of tea really helps to beat hunger pangs........mind you I'm British and a cup of tea fixes.... well......everything!!!

Protein, fat and fiber ALL help keep you full longer. I can eat loads of no fat protein & be hungry fairly quickly....... "just protein" doesn't cut it for me. Other people do well on "just protein" ....... experiment a little to see what you need.

1200 (plus exercise) may help you lose weight quicker...... but if you struggle all the time it might be better to bump up the calories and lose a little slower. Besides, slower is often better ..... you hang on to more muscle mass that way.

I've added lots of fiber to my diet (whole grain everything and check the labels for fiber) and that seems to help me keep from being too hungry. Also, I finally tried eating smaller meals multiple times a day. About 150-300 calories at a time depending on what I want really helps me fill the snack void. After a couple of weeks eating like this you get used to the feeling of small meals. One last thing I try to remember is that 1200 is the minimum. If you really feel you need a little more, going a bit over your calorie limit with a snack bar (I like nature valley chewy fruit & nut) usually does the trick without messing up your weight loss. I'm just a person trying to lose weight, but this has been working for me. I'm quite heavy though, so it might be different depending on how many calories you burn before exercise (mine's really high).

Cassie

Usually when this occurs to me - it is because I have not eaten enough during the day - especially on workout days. I can tell you that most days I do not leave the table feeling"full", but that

You may want to consider a piece of fruit an hour before you eat..

Personally, I do much better avoiding the TV. Geez, the food ads...

Water plus physillium fiber works great in between meals to give you good fiber and make you feel full.

Don't bother with the Phentermine. I used to take it previously & while it may kill the cravings you'll never address the issues relating to eating properly, or portion sizings. I now use a protein shake to help fill me up & keep me going for longer. I know thats not for everyone, but I definately find it works for me & I just factor in the extra cals into my allowance.