Need advice on controlling hunger

Boredom is a big thing for me too. I find especially in the evenings it's easy to munch, especially when the TV is on and it seems like every other ad is for food!

What works best for me is keeping my hands busy...do you knit/sew/crochet? Scrapbook? Play an instrument? Play X-box? Something that allows you to express yourself creatively, but requires the use of both hands?

Or I dink around on the computer, but selectively. I only go to sites that support my goal, I sit down with 32 oz of H2O and then I don't get up for anything else. Water is also very good for controlling hunger, and it's also possible that you might really be thirsty! The brain sends the same signals for hunger and thirst.

Make sure you are getting enough protein and fat in your diet. Both of those help you feel sated longer. Also, if your low-calorie food is processed, it's possible that it could have sugar or artificial sweetener in it, both of which may make you hungry faster. It's amazing what food producers will put sugar into! Tortillas, spaghetti sauce, sour cream...you name it.

I consider myself a food addict, And when I started tracking on MFP, I soon realized that quantity was just as much a concern as quality.

With that, I've developed so e tricks to control my hunger and snacking (even the bored eating). Here are some tricks that work for me.

1. When you want a snack, eat a hot pepper. This is my most common trick. I have a high spice tolerance, so I go habanero, but there are many to choose from. Eat so etching hot enough that it burns. The effect is twofold... The spice curbs your appetite greatly. And you will drink so much water to control the burn that your hunger will go away. That brings me to:
2. Drink tons of water and I do coffee too. Liquids fill you as much as food.., avoid high sodium drinks like diet soda and diet teas, and avoid sugary drinks. Water, power ace zero, coffee, etc. are staples and I use them when hungry.
3. Find virtually free foods. Carrots, celery, sugar snap peas, etc. are good. But what about non veggies? I make large cups of sugar free jello (not pudding). You can have a massive cup of jello for only 20-40 kcal. That has worked great. Other ones that are ok, but not great; air popped popcorn, unsweetened applesauce, strawberry, watermelon low sugar oatmeal.
4. Wait. Easier said than done. I get hungry or want to snack... I force myself to wait 5-10 minutes and see if the craving passes like with any other addiction. The further I have gone on my journey, the more I find that the snack cravings are temporary and go away on their own.

Good luck!

Protein and fat discourage hunger pangs, they are quite filling!

I have cut out all foods that have added sugar. So when I am craving something sweet like ice cream or chocolate bar I will mash up a banana and add cacao (natural coco without sugar) amd mix together for a smooth creamy dessert. It is amazingly delicious once you are off sugar.

The calorie goals on here are a estimate. If you can eat more and lose weight then do it. I often eat 100 to 300 calories more than recommended and steadily lose weight.

I focus on getting the recommended protein and at least 1200 calories. On those days where I exercise (I run and do TKD), I have to eat a lot to get the recommended protein. I avoid sugars, especially added sugars. They make me hungry. So, most of my carbs come from things like vegetables, beans and nuts. I routinely go over on fat, but it's fat from lean meats, nuts, etc. I eat one egg a day, and I'm always scolded for too much cholesterol, but it keeps me fuller! Stay away from 100 cal snack packs and if you eat fruit, eat it with a protein, the sugar will make you hungrier!

If you're eating out of boredom, you're not hungry. You're just bored. Or you have cravings, but that's not hunger either... keep busy.

And eat more protein.

I eat smaller portions but I eat about 5 times a day. That helps curb by hunger. Also I workout a lot so I get to enjoy more calories on those days. Also with my 3 "main" meals of the day I try to have some protein, fat and carbs (sweet potatos, veggies etc) so that seems to help with the hunger.