How do you deal with hunger?

Make sure you're getting enough protein, fat and fiber in your meals. Also be sure you're not over restricting - set a reasonable calorie goal instead of trying to lose as much as possible as fast as possible.

As long as you aren't shaking with hunger and about to pass out, I think that being hungry isn't necessarily a bad thing. Learning to listen to our bodies is good, you don't need to be full all the time. If you are genuinely hungry, snack some fruit or veggies - keep a stash sliced and ready in the fridge.

I agree with little and often plus drinking lots before, after and in between meals... It'll get easier Are you eating your exercise calories back?

von66 wrote: »

The slimming world mind set if filling up on free foods which I've gotten into a habit of doing. I know it's worked for lots of members but I'm really struggling with weight loss because I find it hard to stick with 100% so thought calorie counting would help. I'm getting headaches with the hunger which is frustrating because I could really do with losing 2 stone

Headaches aren't something you should have to put up with! Since you mentioned you drink a lot, it's not dehydration, so my guess is you need a few more carbs. Try eating a piece of fruit when you get a headache - that should top you off for more than an hour - and eating slow digesting carbs such as legumes and whole grains with your meals.

von66 wrote: »

I don't eat under 1200 calories. I tend not to eat exercise calories because even though I've got fitness band I don't always trust the amount of calories they say you have burned.

I'm scared to eat quite a lot of things like nuts etc because it's ingrained in me that they are bad because of being high in fat even though it's good fat.

I'm hoping it gets easier.

You should be eating back at least half of your exercise calories IMO... It's fuel for your body That'll help with the hunger!

von66 wrote: »

I don't eat under 1200 calories. I tend not to eat exercise calories because even though I've got fitness band I don't always trust the amount of calories they say you have burned.

I'm scared to eat quite a lot of things like nuts etc because it's ingrained in me that they are bad because of being high in fat even though it's good fat.

I'm hoping it gets easier.

Even though your fitness band may not be spot-on accurate.......is zero closer to the real calorie burn than say 50%?

Instead of wearing a tracker.....and then ignoring the results.......start eating back some exercise calories with consistency (even if it's 25%). Start to get a handle on what calorie burns actually are. Tweak the % up or down based on actual results.

I find that a little fat with meals keeps me full longer. I'll buy 2% Greek yogurt not fat-free. A few chopped nuts or shredded cheese in a salad. Nut butter smeared on apple slices.

Make sure you are drinking enough water. Many people think they are hungry when they are actually dehydrated. http://archive.spright.com/news/how-to-tell-if-youre-hungry-or-thirsty/
Also, what are you eating? I can make a salad the size of my head and take 90 minutes to eat it that only has 150 calories (including the dressing). I can also eat an icecream bar in 90 seconds that is 150 calories. One is WAY less filling than the other although the calories are the same.

Ensure your caloric goal is appropriate (including whether or not you're including exercise calories).
Be mindful of what foods/macronutrients tend to satisfy you longer & which ones leave you feeling hungry a short time later.
If you're strictly eating 3 meals a day, perhaps try a small mid morning or mid afternoon snack. If you're already eating lots of small meals, maybe try fewer, larger ones.

But for me, the most important thing was learning to distinguish between hunger & cravings. Cravings I tend to ignore. Hunger I tend to reflect on...including evaluating what I've eaten that day, as mentioned above. But also, I keep in mind that my hunger is not an indication that I'm starving to death or in any imminent danger (again, assuming my caloric goals are appropriate). Hunger is a good sensation (for me) to experience on a regular basis. Waiting a little longer to eat when slightly hungry allows me to strengthen my resistance to giving in to overeating & binging, when I choose to control it appropriately & mindfully.

But that's where I am in my journey. I know others may be triggered into binging when they're hangry, so there's some fear of even getting hungry in the first place. It takes time & practice. Keep tracking & reviewing your logs for what works & what doesn't.

You need to find out what good satiate you - the right portions, the right spices, etc. For me this is eggs and oatmeal. Each around 160-200 kcals (2 eggs). That holds me over for hours. I also learned to drink 16 oz water ~30mins prior to meals to help this early on.

Spend a good deal of time differentiating between boredom eating and actual hunger.

When I'm hungry, I will eat half a banana, maybe with peanut butter. Or an apple with 1 oz. of cheddar cheese. You may not be exercising very much, but you will need to eat back at least 50% of your exercise calories, or you will continue to be hungry, fatigued and have headaches. Two scrambled eggs is about 160 calories and packs some protein. Add in some broccoli if you want to. As almost everyone has recommended, eat.