Best appetite suppression methods
stephyy66
Posts: 28
I always get hungry .
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Replies
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Eat nutrient dense, high fiber foods (think: green vegetables), plenty of fat, and drink lots of water.0
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Eat foods that are high in protein and fibre.0
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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.0 -
Sabine_Stroehm wrote: »Eat nutrient dense, high fiber foods (think: green vegetables), plenty of fat, and drink lots of water.
^this plus lots of protein0 -
Great Tips!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.
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This and extra protein. I am never hungry. Most times anywaySabine_Stroehm wrote: »Eat nutrient dense foods (think: green vegetables), plenty of fat, and drink lots of water.
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Sabine_Stroehm wrote: »Eat nutrient dense, high fiber foods (think: green vegetables), plenty of fat, and drink lots of water.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.0 -
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. cheers0 -
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 !!0 -
Where were you when I was just starting out? Wonderful listdiannethegeek 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.
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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.
I plan my day in the morning, before I have eaten anything, so I have a general plan for the day.0 -
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.
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.
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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.0
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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.0 -
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 ?
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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 sometimehelenarriaza 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.
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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 sometimehelenarriaza 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 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.0 -
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.0
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Eat more healthy foods. It is really hard to go hungry when you eat a lot of fruits and veggies.0
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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 ?
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.0 -
Hit your macros, and your personal calorie intake daily. Drink enough water, so you don't confuse thirst for hunger. Fat isn't the devil, so ensure you get enough to ensure satiety. And learn how to eat everything in moderation. Cutting out certain foods completely so you won't be tempted to overeat isn't a sustainable, viable solution long-term. Gradually learn self-control, and cultivate a healthy relationship with food. Good luck, OP! 0
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Coffee, coffee, and more coffee is what works for me0
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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.
These are all very good. I'll add pay attention to your caffeine consumption. I've noticed if I drink too much caffeine I get really hungry in the following hours. Too much caffeine also effects my sleep quality (see #4).0 -
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.
I plan my day in the morning, before I have eaten anything, so I have a general plan for the day.
I don't eat grain at all, and since omitting it, I never crave it. We are all different.0 -
I always get hungry .
Protein and fat are good at keeping you full.
Other than that, sometimes it all comes down to mind/matter, mastering moderation, and telling yourself "no" when you know you want to eat, but know you aren't truly hungry. Learn your body's hunger cues, and keep at it. Good luck!
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Protein protein protein. But I think someone may already have mentioned that.
I never found fibre helped me personally to stay full, but eating lots of fruit and vegetables can make me pretty tired of chewing. Make half your meal consist of low-cal fruit and veg and see if that helps.
After a lifetime of being told fat is bad, I find that making sure I get 25-35% fat in my diet does help stop me being hungry too. It's actually good for you and will, I've read, help keep your skin elastic which staves off wrinkles. Which is one of the best reasons ever to cook with olive oil and eat bacon again.
Now things that which lots of MFPers will think is terrible advice, but... a trick I learned from being poor and not having enough to eat - coffee. It does put you off eating for a little while. These days green tea seems to help too. And before I discovered the miracle of protein, chromium and psyllium husk supplements helped.0 -
Sabine_Stroehm wrote: »Eat nutrient dense, high fiber foods (think: green vegetables), plenty of fat, and drink lots of water.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.
I do find that eating carbs makes me hungrier. However, you need them. You'll find that if you up your protein to at least 30% you won't have room for carbs anyway. I have lots of meals that are just protein and vegetables because of this. And when you do this, you probably won't find the carb-induced hunger being a problem any more.
Besides, after being on and off diets since I was 8 and having disordered eating for about 10 years somewhere in there too, I have learned not to cut anything. It's not sustainable, and it leads to binges.
You can get enough fibre from fruit and veg though, and you can supplement it with something like psyllium husk powder, which you can add to foods without really noticing. (And that stuff can fill you up too for almost no calories.)
Oh yes - seconding themedalist. Some carbs will have the opposite effect of bread and cake. Oats are awesome. 45g of those cooked in milk at 7:30am and I am good until lunch time.
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