Constant cravings and hunger

hs4816 · February 2015

Hi all. Just looking to see if anyone has found a way to conquer this.

To loose weight, I try to target about 1400c/day. I've been 'successfully' maintaining my weight for about 7 years, but I'm maintaining it at a number I'm uncomfortable with. Just managing to not gain seems to take all my emotional energy... I can never consistently hit my calorie goal because of constant cravings.

I feel like I've tried everything. Sometimes I'm craving from an emotional/addictive/binge place in my head (and it's not actual hunger) -- I find this to be the hardest to ignore and takes the most emotional energy to ignore. Sometimes I'm just plain hungry, stomach grumbles, etc. (especially after exercise, exercise makes this way worse).

There is no one thing that I crave: sweet, salty, crunchy, gooey, warm, cold, etc. etc. etc.

Things that are working for me:
-higher protein and higher fat (relative to carbs)
-carbonated water and green tea
-more (and more) raw vegetables (gag) and always have berries in the fridge
-eliminated all binge triggers from home
-piece of ultra-dark chocolate per day
-saving calories for later in the day when I'm sitting around and bored

But I think about food constantly and most days I'm way over my calorie goal (either grazing my way to a weight maintenance level or binging to some sort of nutritional catastrophe).

Anybody have any good ideas that are working for them?? I'm literally thinking about trying something like hypnosis....

Liftng4Lis · February 2015

If you're maintaining, you're not in a deficit, you're eating at maintenance. Lower your calories by 100 a day, try this for two weeks and see where you are. Additionally, are you weighing your food? Most of the time we are eating more than we think.

hs4816 · February 2015

I will lose if I consistently hit my calorie target. I weigh all my food and I'm pretty accurate. I wear a bodymedia armband too. If I could stick to the calorie target I will he in a deficit.

My problem is I cannot consistently hit my calorie target because I'm constantly craving food and I'm always eating more.

Looking for any tips or ideas to curb hunger and cravings that i haven't thought of or tried already.

Liftng4Lis · February 2015

hs4816 wrote: »

I will lose if I consistently hit my calorie target. I weigh all my food and I'm pretty accurate. I wear a bodymedia armband too. If I could stick to the calorie target I will he in a deficit.

My problem is I cannot consistently hit my calorie target because I'm constantly craving food and I'm always eating more.

Looking for any tips or ideas to curb hunger and cravings that i haven't thought of or tried already.

Have you tried pre logging your days to include snacks? I always have a snack, therefore I never feel like I'm going without. You can do this woman!

rosiorama · February 2015

I drink unsweetened herbal tea - lots of it - ones that I can enjoy without sweetening. When I'm craving a snack I grab carrots. They are sort of sweet and a good sub (for me) for the bad stuff that i prefer. When I'm hungry and it's between meals i eat 100-150 calories to tide me over. For me that right now is a serving of canned beans - a serving size is under two hundred calories, has protein, fiber AND they are sweet so they end the hunger and satisfy my sweet cravings. This helps me stay under my calorie goal.

I battle cravings every single day. I don't deprive myself completely. When I really want chocolate, I buy the good stuff and eat 100 grams of chocolate over the week - a few squares a day over the week. If you make yourself give it all up, it will not be sustainable over the long term.

ana3067 · February 2015

hs4816 wrote: »

I will lose if I consistently hit my calorie target. I weigh all my food and I'm pretty accurate. I wear a bodymedia armband too. If I could stick to the calorie target I will he in a deficit.

My problem is I cannot consistently hit my calorie target because I'm constantly craving food and I'm always eating more.

Looking for any tips or ideas to curb hunger and cravings that i haven't thought of or tried already.

Then set a higher calorie goal because 1400 is probably too low for you. What does MFP say you can eat to maintain? Do you eat back your exercise calories? What is your weekly goal set at, or did you arbitrarily set your own goal?

juggernaut1974 · February 2015

OK so when you say you aren't hitting your target, what are we talking about?

Are you going over by 100 calories? 500 calories? Or 1000 calories?

If you're going WAY over, then yeah I'd agree with ana - just try a more modest calorie goal.

If you're only going over by 100 calories or so, it's just going to take some willpower. Much easier to say than to do, obviously.

zyxst · February 2015

ana3067 wrote: »

hs4816 wrote: »

I will lose if I consistently hit my calorie target. I weigh all my food and I'm pretty accurate. I wear a bodymedia armband too. If I could stick to the calorie target I will he in a deficit.

My problem is I cannot consistently hit my calorie target because I'm constantly craving food and I'm always eating more.

Looking for any tips or ideas to curb hunger and cravings that i haven't thought of or tried already.

Then set a higher calorie goal because 1400 is probably too low for you. What does MFP say you can eat to maintain? Do you eat back your exercise calories? What is your weekly goal set at, or did you arbitrarily set your own goal?

Was thinking this, too. Change your deficit to .5 or 1 pound/week. I get mentally hungry when I'm eating at 1600 cals, so I upped mine to 1850 (.5/week). My weight loss is slower, but I'm not living for the food porn all the time.

saraphim41 · February 2015

Have you asked your doctor about these cravings? If they are constant, you may need some specific nutrients?

I get that kind of mindless craving when I feel lonely. My "cure" is to keep busy--something that uses my hands and my mind. Reading won't do, I just snack along. But writing, needlework, anything that I can "get into" for a while will hold off the cravings until a meal time.

If this is late at night, try to eat something with calcium, like cottage cheese; it will help you get to sleep. I can't sleep if I'm craving. Or just hungry.

Cortneyrenee04 · February 2015

You have to realize that you're in control of your food intake. It sounds so simple, but it took me a long time to realize that.

Once you stick to your calorie goal for a few days, it gets easier. It starts with one day: today. Once you see that you CAN do it, it'll get easier. Then you'll see results and stay motivated.

When I'm wanting to eat, I ask myself why. Am I truly hungry or just bored? It's usually boredom so I find something to do (like coming here to read the forums!) or read a book, do some squats.

I still think about food a lot. I can't watch cooking shows... I don't know if that ever goes away.

Spreyton22K · February 2015

It must be mentally exhausting for you if you have had this battle for 7 years....

My only other thought apart from the excellent options that others have suggested is that maybe there is a place for counselling to help you. If you are turning to food to soothe yourself and feel helpless in the face of these cravings that you have identified as not *true* hunger signals then seeking outside help could be the answer.

Alternatively asking yourself about any "deep and meaningfuls" may give you extra insight.....of course if you feel that hypnosis would be good for you then go for it, especially if you are feeling 'anxious' about foods in general - it does no one any good at all to fall into the pit of labelling for as 'good or bad' or getting to point of food group avoidance.

Also, have you had your Doctor give you a general physical and run any blood tests??? There could be an underlying issue there, hormonal influences maybe vitamin/mineral issues....it is just something for you to consider.

Constant cravings and hunger

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