How to handle 3pm hunger pangs?

That is one of the hardest times for me too! I usually do 2 afternoon snacks so I do not let myself get super hungry. Today I am having a greek yogurt around 2, then I will have a 100 cal bag of popcorn around 3. Usually with that and water or tea, I can get through OK.

Having this problem right now -- I'm going to make some coffee to see if that helps.

I practice "defensive eating": try hard not to ever get too hungry. Midmorning I often eat a piece of fruit. Midafternoon I eat something more substantial. Maybe peanut butter on Wasa bread, or a hard boiled egg and some fruit. Some protein, some carb and some fat.

I feel real hungry (pangs) if my lunch is very lite. Today, I ate a decent lunch (around 500cals) with grilled chicken, green beans and 1/2 cup of wheat berries&orzo. So, I feel like I am not going to be hungry until 4 or 5pm. Next time, I would advise you to have a filling lunch and go lite on dinner. Also, you shouldn't be starving at 3pm. I wonder how you can function at your job/etc if you have genuine hunger pangs ?

Anyways, to help solve your current problem, here is a goto and satisfying snack - 1slice WW toast w/2tsp lite PB +1tsp fruit preserve/jam OR apple w/lite PB. Yummy!

Plan your meals a little smaller earlier in the day, so you have some calories to alot to an afternoon snack. I eat breakfast around 9, lunch around 12, and a snack around 3. Then dinner whenever I get home. I haven't felt hungry in forever.

And to add to this, try to make your snacks a combination of healthy protein, fats and carbs. Ex: cut veggies with peanut butter, whole-grain crackers with cheese, nuts & fruit... you get the picture! I find when I do this, it keeps me more satisfied than when it's all carbs (just fruit, just popcorn, etc.)

Fiber One bars. 130 calories....Super filling and delish...

I am sitting here hungry and do not know what to do. I do not want the apple I brought and I know I should not eat ANYTHING in the vending machine. SO, I will continue to drink my water (and pee every 20 freakin minutes) and deal until I leave at 5.

Yes I have had to force myself sometimes too. But if you can manage to get a bit of light cheese with that apple next time or a bit of peanut butter it will be more statisfying. I've had to really space my calories out so I can afford better snacks or else we are looking at a hostage situation in the break room if you know what I mean!

Thanks very much. I usually have dinner around noon and today I had only a veggie salad with no dressing. Probably thats the reason I'm so hungry. I will try a combination of protein and carbs.

Yup! healthy protein, carbs and fat (don't forget healthy fat! it's very important!!) with every meal is a good rule to follow. If you can build it into every snack, too, that's even better.

Right now, I'm starving. I'm afraid when I get home I'm going to totally pig out while making dinner - I need some control!

I've been trying carrots or a banana and drinking tea. But haven't quite hit the magic thing to tide me over yet.

Yup I get hungry at that time too. I had to start eating more around that time, just tons of HEALTHY mid day snacks and it gets me through. I've been doing this for months and it really helps keep me in check.

Here is kinda how my day goes for calories but of course the #'s do vary day to day:

morning (breakfast and snacks 730am-1230pm) = 300 calories
afternoon (lunch and snacks 1230pm-530pm) = 700 calories
evening (dinner and snacks 530pm-9pm) = 500+

**I eat my exercize calories so dinner evening snacks are based on how much I burned that day**

But as you can see the bulk of my calories are consumed in the afternoon and my lunch is usually only 200-300 of that.....so most of it is my snack foods (usually fruits, veggies, dried cereal, protein shakes and yogurt)

.....just to add, use a timer to remind you to eat on a schedule.


Don't ever miss a meal, and you won't ever Miss A Meal.