How do you deal with hunger?
Shellymarie604
Posts: 51 Member
So just wrapping up my first week and I am hungry all the time even though I am eating lots of nutrient dense foods and eating calories allotted and extra on days I workout. When does the hunger stop? And how do you deal with it?
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Replies
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Drink water, concentrate on the rest of your life, don't eat so fast - it takes 20 minutes for your head to recognize your stomach isn't hungry any more.0
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Exactly as above. Water is amazingly helpful since sometimes your hunger is actually thirst. Also try drinking green tea or lemon water. Nothing super special about it, but I find having a little taste is exactly what I needed instead of a whole meal.
Congrats on finishing your first week. It'll get easier and this will all become a lifestyle for you
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What are your stats and what are you eating? If you are going with MFP's stupid low 1200 cals, then probably you are too low, unless you are extremely short. I lasted exactly a week on that level before giving myself a more reasonable goal.0
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Many may feel hungry psychologically. Eating of a big plate with little on it can fool you into thinking you aren't eating enough. Try smaller plates (9").
Also, getting up and doing something physical helps to stave off hunger. Walking, exercise, vacumming, etc.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I drink a lot of water. Unless if it's after 9:30pn I'll usually eat something at least every 3 hours. Before 3 hours I'll just drink water. I don't eat after 9:30.0
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Like Ninerbuff said, I agree that Doing Things like walking, running, whatever, does something to the body to remove all that hunger. I can't explain it, just trust me. Drinking water doesn't do it for me, because the hunger returns after 5 mins. (Maybe I'm weird)0
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It sometimes helps to gradually decrease your calorie intake rather than making a larger, abrupt change.0
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For me, it took a shift in thinking. I spent so many years NEVER feeling physical hunger pangs because I was eating so much, all the time. Then my hunger was all based in my head and what the latest thing I was craving. Now I realize that the physical feeling of hunger is normal. I eat my meals as planned, and by the time the next meal time rolls around my body tells me, through that grumbly tummy feeling, that it's time to eat. It took me a couple weeks to realize it's ok to feel a little hungry as I approach the next meal time. I know intellectually that I'm fueling my body properly, and I'm losing at a healthy rate. This is the new normal for me and I'm feeling at peace with it.0
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I chew gum, go for walks, drink diet soda, mess with my macros/volume of meals to find what keeps me most satiated, lots of hot tea, lots of salted cucumbers and salsa.0
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These are my really general tips for hunger:
1. Make sure that your calorie goals are actually set appropriately. Don't skip this step. A lot of people set goals that are too aggressive and then wonder why they're having a hard time. http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer. If you're using MFP's default settings, try to consider protein, fat, and fiber as minimums to reach every day rather than maximums to stay below.
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 be hungry for a little bit while that happens.
7. I also think it's important to remember that there's a habitual component to hunger. This goes along with point #6, but if you eat because you're bored or you're used to eating in front of the TV or in the car or whatever it is, then you can replace those habits with others that are better for you. Things like keeping water on hand to sip instead of snacking or picking up hobbies that keep your hands busy or that get you out of the house more can help out a little while you're retraining your hunger cues. You might need to pay attention to why you're eating/hungry or what you're feeling when you eat and try to replace food with other things, but it can be really beneficial over time.0 -
kristieshannon wrote: »For me, it took a shift in thinking. I spent so many years NEVER feeling physical hunger pangs because I was eating so much, all the time. Then my hunger was all based in my head and what the latest thing I was craving. Now I realize that the physical feeling of hunger is normal. I eat my meals as planned, and by the time the next meal time rolls around my body tells me, through that grumbly tummy feeling, that it's time to eat. It took me a couple weeks to realize it's ok to feel a little hungry as I approach the next meal time. I know intellectually that I'm fueling my body properly, and I'm losing at a healthy rate. This is the new normal for me and I'm feeling at peace with it.
This is what I would have said, but probably not as well. I don't let myself eat sooner than 3 hours after the last meal, then I get away from the kitchen and do something that occupies both hands and mind. I also drink a lot of water.0 -
I'm getting this as well, I'm on day 10 restarting, so far caffeine has helped, I drink green tea. Or low calorie snacks such as low calorie popcorns or some Greek yoghurt.0
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diannethegeek wrote: »These are my really general tips for hunger:
1. Make sure that your calorie goals are actually set appropriately. Don't skip this step. A lot of people set goals that are too aggressive and then wonder why they're having a hard time. http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
2. Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer. If you're using MFP's default settings, try to consider protein, fat, and fiber as minimums to reach every day rather than maximums to stay below.
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 be hungry for a little bit while that happens.
7. I also think it's important to remember that there's a habitual component to hunger. This goes along with point #6, but if you eat because you're bored or you're used to eating in front of the TV or in the car or whatever it is, then you can replace those habits with others that are better for you. Things like keeping water on hand to sip instead of snacking or picking up hobbies that keep your hands busy or that get you out of the house more can help out a little while you're retraining your hunger cues. You might need to pay attention to why you're eating/hungry or what you're feeling when you eat and try to replace food with other things, but it can be really beneficial over time.
I do # 1 - 5 and am only hungry right before meals.
@Shellymarie604 how many pounds do you have to lose and what's your weekly weight loss goal?0 -
kristieshannon wrote: »For me, it took a shift in thinking. I spent so many years NEVER feeling physical hunger pangs because I was eating so much, all the time. Then my hunger was all based in my head and what the latest thing I was craving. Now I realize that the physical feeling of hunger is normal. I eat my meals as planned, and by the time the next meal time rolls around my body tells me, through that grumbly tummy feeling, that it's time to eat. It took me a couple weeks to realize it's ok to feel a little hungry as I approach the next meal time. I know intellectually that I'm fueling my body properly, and I'm losing at a healthy rate. This is the new normal for me and I'm feeling at peace with it.
^^ This. Often my feelings of hunger were psychological. Some were triggered by wanting certain foods in my mouth (purely in my head) and others when I noticed my stomach didn't feel completely full. Your stomach shouldn't feel completely full all of the time! It's better to wait until you're feeling some real physical hunger before you eat again.
I found this hunger scale helpful. Though in the beginning I had to schedule meals until I learned to differentiate the different levels of hunger.
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Drink water
eat vegetables and fruits in between meals (foods with less than 100 calories)
nuts ( I eat 1/2-1 oz per day of nuts for one of my snacks)
You may also benefit from 4-6 small meals per day versus the usual 3 meals per day0 -
Hi guys! Thanks for all the feedback. I currently drink about 4 litres of water a day. So water isn't a issue and munch on cucumber, carrot sticks, apples or hard boiled eggs in between meals. I have lost a little over 5 pounds my first week in but I think some of it was water weight due to inflammation from a poor diet and drinking. My goal is 2 pounds a week. Funny enough I do find exercise helps with hunger for sure but even after doing some things you guys have mentioned I am constantly hungry. Hoping it is just my body adjusting from eating 2500 calories or so a day to less.0
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OP, if you have less than 50 lbs to lose, 2 lbs per week is a very aggressive goal.
The faster you lose, the more likely you are to lose muscle mass (especially if you aren't focusing on strength training), and the greater the risk of burning out. Better to lose 1 lb per week and make it to your goal a little later, than lose 2 lbs per week and burn out in a month and gain it all back.
Even if 2 lbs is appropriate, there is no harm in starting slow and then decreasing your calories as you adjust. In other words, set your goal to half a lb per week and get that right. After a couple of weeks increase your goal to 1 lb per week and give yourself time to adjust to that, etc. It's not a race, and being constantly hungry shouldn't be necessary to get to a healthy weight.
I had twenty lbs to lose, and I decided to aim for half a lb per week because I was hungry and tired when I cut my cals any lower than that and knew it would end up causing me to quit. Good luck!0 -
DRINK H2o0
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Scrappincarla wrote: »Like Ninerbuff said, I agree that Doing Things like walking, running, whatever, does something to the body to remove all that hunger. I can't explain it, just trust me. Drinking water doesn't do it for me, because the hunger returns after 5 mins. (Maybe I'm weird)
No, you're not weird. I can't drink water when I still feel hungry either; it just makes me feel nauseous and "sloshy." Vegetables make me feel sort of hollow when I eat them alone, too, which intensifies the hunger. OP figure out if you're really hungry or wanting to snack for other reasons like boredom or habit. If you want to eat from any other reason but hunger, Ninerbuff is right, try to do something. If physical activity isn't feasible, do something to keep your hands busy - do needlework, puzzles, anything. If it's truly hunger re-evaluate your calories.0 -
OP, if you have less than 50 lbs to lose, 2 lbs per week is a very aggressive goal.
The faster you lose, the more likely you are to lose muscle mass (especially if you aren't focusing on strength training), and the greater the risk of burning out. Better to lose 1 lb per week and make it to your goal a little later, than lose 2 lbs per week and burn out in a month and gain it all back.
Even if 2 lbs is appropriate, there is no harm in starting slow and then decreasing your calories as you adjust. In other words, set your goal to half a lb per week and get that right. After a couple of weeks increase your goal to 1 lb per week and give yourself time to adjust to that, etc. It's not a race, and being constantly hungry shouldn't be necessary to get to a healthy weight.
I had twenty lbs to lose, and I decided to aim for half a lb per week because I was hungry and tired when I cut my cals any lower than that and knew it would end up causing me to quit. Good luck!
This ^ especially the bolded.0 -
diannethegeek wrote: »
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 be hungry for a little bit while that happens.
7. I also think it's important to remember that there's a habitual component to hunger. This goes along with point #6, but if you eat because you're bored or you're used to eating in front of the TV or in the car or whatever it is, then you can replace those habits with others that are better for you. Things like keeping water on hand to sip instead of snacking or picking up hobbies that keep your hands busy or that get you out of the house more can help out a little while you're retraining your hunger cues. You might need to pay attention to why you're eating/hungry or what you're feeling when you eat and try to replace food with other things, but it can be really beneficial over time.
#7 is so right on! Habit. The food association with driving, watching TV, just getting home from work ...... I am rarely actually hungry. When I am involved with a project painting, cleaning, yard work, etc. I can go all day without even thinking about eating, but the minute I get the slightest bit bored and I am all about the snacks. Nothing to do with hunger just a need to do something and keep myself occupied.
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I do strength training 3 to 5 times a week so not worried about muscle loss. Have the day off today so doing Orangetheory class and taking my dogs for a hike. Higher good intake today from the extra calories burned. Ya!!0
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Orangetheory on your day off? Seems to contradict the point LOL0
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When I feel hungry, but cannot consume anymore calories, I...
Drink hot tea
Chew sugarless gum
Indulge in a diet soda
Drink carbonated water
Brush teeth
Floss teeth
Take a warm bath
Call a friend
Play with my cat
Clean
Do laundry
Play games on my iPad
Exercise/ go for a walk
If you have determined that it is not psychologically-driven hunger, consider supplements--your body might not be getting enough vitamins or minerals. Could make a huge difference...0 -
If I'm actually hungry, I eat!0
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"Look for foods higher in protein, fat, and fiber. These help us stay full and more satisfied longer. If you're using MFP's default settings, try to consider protein, fat, and fiber as minimums to reach every day rather than maximums to stay below". You need to eat your fats to sustain! & for me I make lots of hot meals cause cold smoothies & salads & wraps just don't satisfy me.0
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Coffee has helped me. I think it's the warm sensation in my stomach. My first week or two I couldn't figure out how to get around those stomach pains. Read somewhere to try coffee. It worked when nothing else would. I tried eating little handfuls of things. Still fought off hunger pains.
Try the coffee trick.0 -
Oh, and I mean regular drip coffee. Not those lattes or milky frothy goodness coffees. Just the straight black drip coffee.
Mmm mmm good!0 -
I try to trick myself into enjoying the hunger pains. It means my body is on the verge of switching to burning my fat, after all
Besides that, I eat most of my calories in fats and proteins, so most days I am satiated well below my calorie goal and actually have to force myself to eat.0 -
kristieshannon wrote: »For me, it took a shift in thinking. I spent so many years NEVER feeling physical hunger pangs because I was eating so much, all the time. Then my hunger was all based in my head and what the latest thing I was craving. Now I realize that the physical feeling of hunger is normal. I eat my meals as planned, and by the time the next meal time rolls around my body tells me, through that grumbly tummy feeling, that it's time to eat. It took me a couple weeks to realize it's ok to feel a little hungry as I approach the next meal time. I know intellectually that I'm fueling my body properly, and I'm losing at a healthy rate. This is the new normal for me and I'm feeling at peace with it.
That is an amazing perspective. I actually have the same issue as the person who started this thread and what you said makes perfect sense. Thank you for sharing.0
This discussion has been closed.
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