How do I stop the grazing?

Hormones?

I know there are times of the month when I am constantly hungry. I try to continue to eat my 3 healthy and filling meals, then try and ensure that the grazing is as healthy as possible so it does minimal damage.
And also drinking plenty as everyone else has said.

I looked at your diary: stop eating those "light" products and sugar replacements, they mess with your brain. Eat the full calorie versions, get away from eating those condiments and sugar "replacements" every day all the day.
And I also agree with T.Toad above: do eat fats.
And really: You eat A LOT of carbs squeezed in here and there, this will not help with not feeling hungry - try for example eating your morning yoghurt not with oats but with nuts.

Hej, and you look great, you already went a long way...

I'm not an expert but what has helped me to stop grazing is:
-pre-logging and pre-planning my meals and snacks - I make sure to have a morning and afternoon snack and I set times for them so that I know when I will be eating
-instead of cutting my calories from the 2500+ I was eating right down to 1700 where I want to be, I cut down by 100 every 1-2 weeks and that gradual reduction has stopped me feeling as hungry/deprived. I think that's what they recommend on the NHS Website to cut down gradually.
-find healthy food to snack on - that you actually enjoy. I don't mind almonds on their own but I don't really love them either, but I found a Nature Valley protein bar that has decent macros on it (for what it is) to eat instead of forcing myself to sit and eat almonds that I wasn't enjoying
-plan "treats" for the day, e.g. I have a couple of hundred calories of chocolate on an evening
-eat mindfully - this is the most important for me. I used to eat standing up, wandering around, while watching something on TV.... not even thinking about what I was stuffing in my mouth. Now I make myself sit down and savour every mouthful I eat and stop when I'm not enjoying it anymore, even if I'm just eating a piece of fruit, a chocolate bar, whatever, I will sit down and eat it properly

Like I say this is what's worked for me I'm not pretending to be an expert

Another thought is watch you sugar intake, that can lead to a boost in insulin making you more hungry and then you are in a cycle of sugar, body makes more insulin, hungry, eat sugary snack.

If you have a hungry day every few weeks, allow yourself a few hundred extra calories and don't agonize. If you are frequently hungry, you need to change your calorie/weight loss goals or your eating habitshabits.

I graze a TON when I don't eat early during the day. If I have simple carbs for breakfast like a muffin or if I don't eat enough like days when I just grab a banana, I graze ALL DAY LONG. For me the trick is eating enough calories early. Eggs or some sort of protein usually do it. It's different for everyone, but I find saving the most calories for dinner is a bad plan. Try eating heavy early in the day and lighter at night. Drink water, black coffee, and tea at snack times so you still get your mental breaks and get to fiddle.

Add some more protein might help. Also, find something to do with your hands. For me, grazing was habit, even if my stomach was telling me to do so. Once I found something to distract myself like drawing, the general snack urge lessened dramatically. Of course, if your body is really hungry, it will still let you know, but that's a good way to weed out habit snacking.

Of course, if you want, you can split up your calories any way you want to, just have to keep it within your goal. So if you end up wanting to eat 6 or 7 times a day, you can adjust the amount you eat each time and that's perfectly fine. Some people do better that way.

yarwell wrote: »

ljones22903 wrote: »

Thanks everyone I try and drink 2 litres of Water a day I drink from pint glasses so it's hard to add cups I also don't drink normal water on its own the taste is boring so I add no added sugar squash to it.

A UK pint is 2.4 cups for logging.

If the grazing is in the morning try to reduce your carb intake and eat something more protein / fat based for breakfast. Lose the banana, wafer biscuit and other sugary things and you may get less hunger from blood sugar dropping later.

On the other hand if you're grazing because you're bored.....

@ljones22903- Ya, I'd be hungry in an hour after your Breakfast, Snack and Supper from today, but your Lunch and Dinner would fill me up. Check out the different mix of carbs, fat, and protein in those meals. Maybe moving forward keep notes on what meals satisfy you and what don't.