Best appetite suppression methods

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stephyy66
stephyy66 Posts: 28
in Health and Weight Loss
I always get hungry .
«1

Replies

  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    edited October 2014
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    Eat nutrient dense, high fiber foods (think: green vegetables), plenty of fat, and drink lots of water.
  • angieroo2
    angieroo2 Posts: 973 Member
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    Eat foods that are high in protein and fibre.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
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    My general tips for hunger:

    1. Make sure your calorie goals are actually set appropriately. Don't skip this step. If you're exercising and using MFP's setup for calories, this means you can/should be eating back at least a portion of your exercise calories.

    2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer.

    3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

    4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

    5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

    6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to wait it out and be hungry for a little bit while that happens.
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
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    Sabine_Stroehm wrote: »
    Eat nutrient dense, high fiber foods (think: green vegetables), plenty of fat, and drink lots of water.

    ^this plus lots of protein
  • 50sFit
    50sFit Posts: 712 Member
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    diannethegeek wrote: »
    My general tips for hunger:

    1. Make sure your calorie goals are actually set appropriately. Don't skip this step. If you're exercising and using MFP's setup for calories, this means you can/should be eating back at least a portion of your exercise calories.

    2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer.

    3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

    4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

    5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

    6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to wait it out and be hungry for a little bit while that happens.
    Great Tips!

  • queenliz99
    queenliz99 Posts: 15,317 Member
    edited October 2014
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    Sabine_Stroehm wrote: »
    Eat nutrient dense foods (think: green vegetables), plenty of fat, and drink lots of water.
    This and extra protein. I am never hungry. Most times anyway :)
  • stephyy66
    stephyy66 Posts: 28
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    Sabine_Stroehm wrote: »
    Eat nutrient dense, high fiber foods (think: green vegetables), plenty of fat, and drink lots of water.
    angieroo2 wrote: »
    Eat foods that are high in protein and fibre.

    Thanks .. Is it okay to cut out bread pasta potatoes etc for two months .. Anytime I have any of those, I binge like crazy!
    Even when I have the brown version, I still eat all of it.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
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    diannethegeek wrote: »
    My general tips for hunger:

    1. Make sure your calorie goals are actually set appropriately. Don't skip this step. If you're exercising and using MFP's setup for calories, this means you can/should be eating back at least a portion of your exercise calories.

    2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer.

    3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

    4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

    5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

    6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to wait it out and be hungry for a little bit while that happens.

    Great post. Too bad we can't give people POSITIVE points on here. cheers
  • stephyy66
    stephyy66 Posts: 28
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    diannethegeek wrote: »
    My general tips for hunger:

    1. Make sure your calorie goals are actually set appropriately. Don't skip this step. If you're exercising and using MFP's setup for calories, this means you can/should be eating back at least a portion of your exercise calories.

    2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer.

    3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

    4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

    5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

    6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to wait it out and be hungry for a little bit while that happens.

    Thanks this is amazing !!
  • suppakana
    suppakana Posts: 307 Member
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    diannethegeek wrote: »
    My general tips for hunger:

    1. Make sure your calorie goals are actually set appropriately. Don't skip this step. If you're exercising and using MFP's setup for calories, this means you can/should be eating back at least a portion of your exercise calories.

    2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer.

    3. Drink plenty of fluids. Some people really do confuse thirst and hunger.

    4. Get plenty of rest. This includes sleeping enough and taking rest days from the exercise. Sometimes our bodies look for food when they're exhausted.

    5. Play around with your meal timings. Some people do really well on 5-6 small meals a day and others feel like they want to gnaw their own arm off eating like that. Skipping breakfast, eating breakfast, 16:8 fasting, 6 small meals, 3 larger meals, snacks, no snacks, meal timing won't make a big difference to your weight loss, but it may help your hunger levels, mood, concentration, gym performance, etc. throughout the day. Don't be afraid to try a different way and see if it helps.

    6. Wait it out. If you know you're eating enough and the other steps above aren't helping, you may just have to wait it out. Our bodies send out hunger signals partially out of habit. If you eat at a certain time every day your body will start to get hungry at that time. The good news is that these signals can be retrained to stop telling you to be hungry all the time. The bad news is that you may just have to wait it out and be hungry for a little bit while that happens.
    Where were you when I was just starting out? Wonderful list :heart:
  • melimomTARDIS
    melimomTARDIS Posts: 1,941 Member
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    I would try to not cut anything, so you dont feel deprived. I eat pasta, bread, potatoes, rice, etc every day. It is worth it to learn to not binge. Not easy, but worth it.

    I cut out peanut butter for a few months, (so calorie dense!) and ended up eating like half a jar in a go during a stressful time. Now I cut NOTHING.

    As for getting hungry, I eat often. Check my diary (its open). I eat 3 full meals a day, and 2 or 3 small snacks per day. Waiting too long between meals does not work for me. :smile:

    I plan my day in the morning, before I have eaten anything, so I have a general plan for the day.
  • stephyy66
    stephyy66 Posts: 28
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    melimomTARDIS wrote: »
    I would try to not cut anything, so you dont feel deprived. I eat pasta, bread, potatoes, rice, etc every day. It is worth it to learn to not binge. Not easy, but worth it.

    I cut out peanut butter for a few months, (so calorie dense!) and ended up eating like half a jar in a go during a stressful time. Now I cut NOTHING.

    As for getting hungry, I eat often. Check my diary (its open). I eat 3 full meals a day, and 2 or 3 small snacks per day. Waiting too long between meals does not work for me. :smile:

    I plan my day in the morning, before I have eaten anything, so I have a general plan for the day.

    Thanks , this helps .. I'll start meal prepping.
  • themedalist
    themedalist Posts: 3,212 Member
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    Oatmeal. For me, nothing satiates me longer (for hours) than oatmeal. Protein and fats help a little, but they are nothing compared to slow digesting oatmeal. I love overnight oats for breakfast.
  • helenarriaza
    helenarriaza Posts: 519 Member
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    Don't cut food groups, work with/around them.

    Also, check if it's bored eating or you are really hungry, drink some water, focus on something else.
  • stephyy66
    stephyy66 Posts: 28
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    themedalist wrote: »
    Oatmeal. For me, nothing satiates me longer (for hours) than oatmeal. Protein and fats help a little, but they are nothing compared to slow digesting oatmeal. I love overnight oats for breakfast.

    Overnight oats ?
  • stephyy66
    stephyy66 Posts: 28
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    helenarriaza wrote: »
    Don't cut food groups, work with/around them.

    Also, check if it's bored eating or you are really hungry, drink some water, focus on something else.
    I crave a lot of food when I start watching movies .. Or when I lay awake at night .. Sleeping early has been an issue for sometime
  • lolwtfisthis
    lolwtfisthis Posts: 7 Member
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    stephyy66 wrote: »
    helenarriaza wrote: »
    Don't cut food groups, work with/around them.

    Also, check if it's bored eating or you are really hungry, drink some water, focus on something else.
    I crave a lot of food when I start watching movies .. Or when I lay awake at night .. Sleeping early has been an issue for sometime

    I know that feeling. It's not really a matter of diet as much as it is a behavioral problem. You are used to snack on something while watching a movie, or maybe have a sandwich before bed. It's Pavlov's dogs all over, so you just have to learn to watch movies without snacks, or have snacks that don't interfere much with your caloric goals.
  • Starlightstiel
    Starlightstiel Posts: 11 Member
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    Nothing works for me quite like tea. Several cups of hot tea throughout the day when I start to get cravings works really well! If I'm actually hungry, the tea won't help, but if I'm just having cravings and want to eat then the tea will make them go away completely.
  • Kalikel
    Kalikel Posts: 9,626 Member
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    Eat more healthy foods. It is really hard to go hungry when you eat a lot of fruits and veggies.
  • obscuremusicreference
    obscuremusicreference Posts: 1,320 Member
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    stephyy66 wrote: »
    themedalist wrote: »
    Oatmeal. For me, nothing satiates me longer (for hours) than oatmeal. Protein and fats help a little, but they are nothing compared to slow digesting oatmeal. I love overnight oats for breakfast.

    Overnight oats ?

    I don't eat them, but I've run across tons of articles in magazines and online that give recipes.

    Dianne's list ♥

    My contribution is this: Go in the kitchen and make a cup of tea. The act of fiddling around in there and putting something warm in my belly tricks my body.

    But it does get easier to live on the calories. Maybe step down by cutting calories slowly? I went from well over 2000 a day to 1200 and it was rocky at first.

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