How to control afternoon hunger??!

skidlock
skidlock Posts: 12
in Health and Weight Loss
hello fellow MFPers!

I wonder if someone can help?

So I am doing well and have gotten within 6 pounds of where I want to be, but have gotten to bit on an impasse in that I am finding it very difficult to manage my eating as I keep getting so hungry during the normal "routine" week! I exercise quite a lot (probably average 70-90 mins cardio/day, cycling, squash and running mainly) and eat back the majority of the calories burned, I am losing about 0.5 pounds a week now. the main reason for that is definitely the afternoons when I am just really hungry (stomach pangs being really painful hungry, not just tempted, it genuinely hurts!). I'd like to get back to pound/week and get to where I'm going.

I am eating 2500/cals a day usually, my weight loss is driven by exercise.

I generally have whole oat porridge for breakfast with honey/sunflower seeds
protein-heavy lunch, normally chicken or beef with brown rice/noodles & veggies (chicken curry/brown rice, chicken stir fry, beef pho for example), normally a small sweet after
...then between 3-7PM I just get ravenous and normally end up giving in to temptation. Looking back at my log, I get through a good 300-500 cals over these afternoons at work, cutting this in half (I believe in a treat being important!) means I can get to my target quicker and lose an extra pound/month....

I work in an office, and at the weekends I quite happily just eat two large meals despite exercising as much usually. If it weren't for drinking at the weekends, I would consume far less calories during the weekends.

what can I do to prevent this? Any suggestions would be great!!

Alex

Replies

  • LexiMelo
    LexiMelo Posts: 203 Member
    Hi Alex,

    I usually have a cup of tea in the afternoon in my office, it helps with any hunger and wakes me up!
    Of course, you might genuinely need to eat more. Those last few pounds take awhile to lose.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I would start with logging everything. You are not doing that and chances are you are eating a lot more than you think.

    If you start logging and weighing all your food you may find something that surprises you. Oh and stop using quick add calories...

    Barring that you need more protien, try a non fat greek yogurt in the afternoon with fresh fruit, add more protien into your breakfast.

    Or try giving up some of the drinks on the weekend...if you are truely eating 2500 calories a day...(based on the men in my life who have TDEE's of 3300 Husband and 4400 19 year old son) I suspect you could should be losing a lot more weight than 1/2lb a week...keeping in mind you have what 5lbs to lose??? 1/2lb a week is a good loss.
  • bradXdale
    bradXdale Posts: 399
    Try green tea or a natural healthy fat.

    Green Tea is great because it not only has a small bit of caffeine which gives you energy but it can also help suppress hunger pangs.

    Healthy fats provide great satiety but be careful they can be calorie dense for what seems to be a small portion.

    Try a handful of almonds (about 28 nuts is 170 calories). A quarter of an avocado. Walnuts. Apples.

    Maybe even some dark chocolate (70% cocoa or more). I know that this one works personally because I can not stand the rich taste anymore after a square or two (on bad days) and it knocks my sweet tooth out of the park.

    Also don't believe these garbage accounts with 1 & 2 posts asking you to go to other websites.

    Check out this web page for more foods / appetite suppressants.

    http://www.shape.com/healthy-eating/diet-tips/top-25-natural-appetite-suppressants/slide/12
  • TR0berts
    TR0berts Posts: 7,739 Member
    You said you have 6 lbs until you're where you want to be. 1/2 lb per week is the recommended amount of weight to lose.

    In other words, keep on keeping on. Eat the afternoon snack, when necessary.
  • 4MissRose
    4MissRose Posts: 49
    I have a fruit around 3pm everyday, it keeps me satisfied until dinner. The usual is: banana, apple of pear. I'll go for the lighter fruit if I had a heavier lunch, and vice versa. I guess it's about spreading your food evenly thoughout the day. It works for me, anyway, maybe it can help you, too.
  • Jmartinleslie
    Jmartinleslie Posts: 7
    Are you drinking enough water? I know that sometimes my body interprets thirst as hunger. Also, try some fiber supplements.
  • skidlock
    skidlock Posts: 12
    Hi All

    thanks for the suggestions!

    I drink LOTS of water, green tea is something I have thought about, maybe I will give that a shot - greek yogurt is a good call too as is dark chocolate!

    I'm not too keen on supplements, just doesn't feel right.....

Categories