How do you deal with hunger?

Lexandrei
Lexandrei Posts: 38
in Health and Weight Loss
About once a week I get the urge to eat everything in sight. I try to make the healthiest choices during that time but always end up going over calories and it's significantly hindering my weight loss. I'm not eating too little calories on an average day. This has turned into a weekly cycle and I'm sick of stalling my weight loss goals.

How do you stick with your diet and prevent yourself from eating during weaker moments? Do you pre-calculate the calories in a snack or count as you're eating? Thanks!
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Replies

  • jenzbugrulz1978
    jenzbugrulz1978 Posts: 3 Member
    I try to keep my mind and body busy when I get "stuck" on eating. It helps sometimes, but it seems like when my cycle is about to start it is the worst and hardest to control. I also use fresh squeezed lemon in water ever day, which seems to suppress my appetite some. Hope this can be of help :D

    I don't precalculate or try to beat myself up over it with counting the calories...that just seems to make it worse for me. If I have a bad day, I just try to do better then next day.
  • Birder155
    Birder155 Posts: 223 Member
    About once a week I get the urge to eat everything in sight. I try to make the healthiest choices during that time but always end up going over calories and it's significantly hindering my weight loss. I'm not eating too little calories on an average day. This has turned into a weekly cycle and I'm sick of stalling my weight loss goals.

    How do you stick with your diet and prevent yourself from eating during weaker moments? Do you pre-calculate the calories in a snack or count as you're eating? Thanks!

    Lately, I've been tackling those chores around the house that need attention when I'm feeling like I want to raid the fridge.
    Or I leave the house if it's not too late at night. I'll go for a bike ride or a walk or visit with my boyfriend if he's not at work and we do something together.
    If it's late at night, I go to my bedroom and read.
  • Armagan123
    Armagan123 Posts: 72 Member
    I recently realized it is the sugar that increases my appettite so whenever I want something sweet I eat walnuts or an apple with yogurt and it really helps me to stay within my calorie limit.
  • Sharon_C
    Sharon_C Posts: 2,132 Member
    Every once in a while I just need to eat and so I do. I listen to my body and I know now when I'm bored or when I'm truly hungry. If I'm truly hungry then I eat. If I'm bored or I'm mad then I find something to occupy myself that takes my mind off eating.
  • camorganart
    camorganart Posts: 31 Member
    I eat almonds or carrots with hummus to try and curb my cravings. The sugar binge cycle is something I have to deal with, too.
  • GMC_81
    GMC_81 Posts: 139 Member
    I drink more or if possible brush my teeth (probably weird answer)
  • randomtai
    randomtai Posts: 9,003 Member
    I eat.... *shrug* :ohwell:
  • Frandana
    Frandana Posts: 1
    I try to stay busy. But, when I get into an eating mood...like craving everything in sight, I try to go for a walk or ride my bike. If that isn't possible, I'll eat a piece of fruit to fill myself, or carrots and celery, jello, or popcorn, and drink water or have a cup of tea/coffee. I just try to make healthier choices or get out to avoid the temptation. Sometimes, I convince myself that I like the feeling of being hungry. It reminds me that I'm losing weight as I'm feeling the hunger, and that feels really good.
  • Branstin
    Branstin Posts: 2,320 Member
    How many calories do you eat on average per day? Do those include exercise calories?

    What is your weekly weight loss goal?
  • arabeque
    arabeque Posts: 4 Member
    It is actually good to have a day off once a week and eat everything you crave for, or so they say. (I'm not actually sure about it - I've only read it as tips from people who have succeeded with their weight loss in forums)

    In my case, I just try to munch on some carrots or smth to fill the holes. And keeping myself busy helps a lot, too. If it's a day off - I try to get away from home in the time between breakfast and lunch, bringing only a bottle of water and the amount of food I would need for lunch or for the whole day, even. taking barely any money, having the day planned.
  • Spiderkeys
    Spiderkeys Posts: 338 Member
    I suffer with massive hunger pains everyday just before dinner time, after I get home from excercise, I'm hungry and cold, and feeling edgy and in a bad mood, only cure I know off, is try to be patient, listen to music, and I may have many calories I saved by dinner, but some days I accidently go over, not nessarary I bad thing cause I no longer feel cold after a good feed, which tells me I must be burning my calories very quickly.
  • FitFroglet
    FitFroglet Posts: 219 Member
    I have days where I feel I could eat everything in sight. I try to ignore it. When I get home from work I try to do some exercise. This buys me some more calories and normally helps suppress my appetite so I don't actually want to binge any more.
  • maraq
    maraq Posts: 38 Member
    If you're actually hungry - then eat something nutritious (something with protein, fat and fiber) even if it puts you over your calories. That's a sign that your body needs energy. If this happens to you consistently, then you want to take a look at what you are eating earlier in the day. You might not be eating enough of the type of food that will sustain you.

    But if what you are feeling is actually just the urge to eat (and not actual hunger) then you need to figure out why you want to eat - are you bored, tired, frustrated etc? Have you been depriving yourself for a long time? Did you have a crappy day at work etc? All of these things can make us look for things to eat when really what we need is a nap, a walk or a talk with a friend.
  • wizzybeth
    wizzybeth Posts: 3,578 Member
    When I eat enough protein, I am not hungry during the day in between meals.
  • Birder155
    Birder155 Posts: 223 Member
    Also, I don't have a static daily calorie limit for myself and that's been helping me as well. I keep a range of calories from 1250 to 2250 … anywhere from 2 lb loss to maintenance calories.

    Perhaps a range of calories is better for you so that on some days you give yourself permission to eat at a higher level and feel no guilt about it.

    I change the goals in my food diary for my higher days so it doesn't show red. I dislike seeing red.

    But I am still using my other tactics for when I want to eat for the sake of eating.

    I hope you find what works! :flowerforyou:
  • Ludka13
    Ludka13 Posts: 136 Member
    About once a week I get the urge to eat everything in sight. I try to make the healthiest choices during that time but always end up going over calories and it's significantly hindering my weight loss. I'm not eating too little calories on an average day. This has turned into a weekly cycle and I'm sick of stalling my weight loss goals.

    How do you stick with your diet and prevent yourself from eating during weaker moments? Do you pre-calculate the calories in a snack or count as you're eating? Thanks!
    I used to go thru this a lot, my body would have this urge to "refeed" itself. Finally I said I am not going to do it! No! And then that urge hit again and this time I resisted and I got thru it. It's almost like a plateau that I had to power thru. When I do get the munchies I have fizzy drinks (diet soda, emergen-c) to help me bloat up and feel full, plus low calorie protein (light string cheese, 50 calories per stick).
  • Solar_Cat
    Solar_Cat Posts: 188 Member
    I try to distinguish between a physical urge and a mental urge. I discover that nearly every time they're mental!

    And you know what? Just pausing for a few moments to look inside for that distinction gives me perspective. There's a distance between "the urge" and "me." It no longer feels as if the urge is an integral part of who I am, and therefore must be acted on.

    At the very least pausing lets me pre-calculate and log a snack rather than eating first and logging afterward. Eating first without a plan doesn't seem to work nearly as well.

    Meditation is an enormous aid to the kind of pause I'm talking about. It doesn't have to be a big deal. Start with 10 minutes a day. You learn to watch your mind in action. You discover that all your thoughts and desires aren't essential to your identity.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    If I'm hungry, I eat. The only time I ever get to the point when I feel like eating everything in sight is when I'm trying to stick to a goal that is too aggressive.
  • Meerataila
    Meerataila Posts: 1,885 Member
    Intermittent fasting lets me have some high calorie days. But it's definitely not for everyone.
  • chrissyrenee1029
    chrissyrenee1029 Posts: 358 Member
    I drink more or if possible brush my teeth (probably weird answer)

    Totally not weird -- at least I don't think so since I do the same thing. Knowing something I want isn't going to taste good totally puts me off, and by the time the toothpaste taste dissipates, my craving usually has, too.

    I also know that my cravings are worse in the evenings, so I try to eat pretty light during the first half of my day with plenty of protein to keep me fueled. There are actually days when I get home from work that I struggle to get ENOUGH calories. Other options may be getting up and going for a short walk, or if all else falls, take a nap.
  • CindyMarcuzAdams
    CindyMarcuzAdams Posts: 4,007 Member
    When I eat enough protein, I am not hungry during the day in between meals.

    Are you getting enough protein in each meal? Are you just bored? Are you thirsty? If you are really hungry after answering these questions then eat something. Ziploc bags with pre measured snacks is the best way to keep yourself in check.
    The the boy Scouts say be prepared...
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    Edit: wrong thread!
  • Unknown
    Unknown
    This content has been removed.
  • revnevbwfc
    revnevbwfc Posts: 6 Member
    I think I sometimes mistake feeling hungry for needing a drink... so I down a big glass of water and often (not always) - I then feel more comfortable...
  • LoupGarouTFTs
    LoupGarouTFTs Posts: 916 Member
    First, I try to stave off the hungry feeling by drinking water, diet soda, or zero-calorie/low-calorie flavored waters. Once in a while, if it's very hot, I'll have a Powerade Zero. People often confuse being thirsty for being hungry and I'm no different. If I'm truly hungry and my brain is not telling me I'm hungry because I'm bored or because I'm thirsty, I will eat something. It might mean moving a meal or adding in a snack, but there's a reason my body is telling me it needs fuel. I try to be very careful with meal timing and protein grams consumed at each meal because of my diabetes and sometimes the shuffling can get annoying if I've used up too many carbs, but what I'm doing seems to be working for me.
  • shabaity
    shabaity Posts: 792 Member
    First i get a drink and if not i start reaching for the fruit bananas apples oranges all hang out on the counters at my house plus we have canned peaches and fruit cocktail in the cabinets
  • sunburntgalaxy
    sunburntgalaxy Posts: 455 Member
    My first thing is I drink some water because I know sometimes I can mistake thirst for hunger - this usually is the case at work when I am busy and not drinking as much as I normally do. I eat early and have a late lunch (breakfast when I get to work at 7:30, lunch at around 2 if I am lucky, but usually a bit after that) so I know I will be hungry if I don't have a bit of a snack in there at some point. So I try to have a small snack about 10:30-11 (if I remember) so I can avoid that feeling. If I am home and get hungry I try to have some veggies to keep me full until my next meal.
  • mandaboo8758
    mandaboo8758 Posts: 2 Member
    There are times when i wake up starving like i havent eaten all day. Sometimes I'm able to just turn abck over and go to sleep and other I just cant. So I make sure I have low calories and fat free snacks at hand. Its still not good to eat in the middle of the night but at least i
  • BeardedYoung
    BeardedYoung Posts: 229 Member
    I'm having this issue right now! I want to empty the fridge and slap it between bread cover it in mayonnaise and devour it.... Aghhhh!!! So... I guess I'm dealing with it by venting on MFP
  • PrimalSasha
    PrimalSasha Posts: 11
    I experience a lack of control with traditional high-carb diets. Last year my mother-in-law kept feeding me the whole plant-based diet lingo (vegan). I cut meat and processed food drastically, ate a ton more vegetables, fruit and grains. It gave me massive carb cravings that were NEVER satisfied. It also gave me constant bloating despite nice regularity. I can easily overeat on beans/rice/fruit, despite eating a ton of green vegetables/salad too. My weight kept yo-yoing up and down on the same 5 lbs...and when I cut back on calories the cravings just got worse. I loved eating this way but I finally had to come to the conclusion that it plays havoc on my appetite/blood sugar swings.

    I got fed-up and went to Keto/low carb cycling with intermittant fasting. Works beautifully by normalizing my appetite. Ive lost 20 lbs in 3 months, slow but steady so far. I Only get a craving once in awhile and I try to allow myself one higher carb meal at the end of the week (within limits, like low carb cocoa cake, etc.) . This helps if I am just craving a certain taste that I am missing. I find that an 80/20 or 90/10 attitude helps a lot to keep binging urges away. I don't feel deprived now, whereas I did on the high-carb, despite overeating.

    I still try to keep eating mainly unprosessed foods, but now I just concentrate on moderate protein/high fat/low carb choices. So the vegetables are still there in the diet, but the meat and fat stop the cravings for carb bombs now.

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