Appetite control
bpaolina
Posts: 36 Member
Has anyone had any success with any thing that helps with controlling appetite?
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Replies
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Pre planning and preparing meals in advance help me stick to my calorie goal and not eat extra food. As does keeping busy, to think about food less.11
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I have had success with using "The Hunger Scale" (lots of slightly different versions online), and reading a lot about hunger, satiety and appetite, and all the things that makes us want to eat (and eat, which is the real problem; wanting to eat is a good thing). Don't try to mess with your appetite with pills and teas and other crazy remedies. Really, don't try to control your appetite, it's there for a reason. Try to understand it instead, and aim to tolerate it. Make sure you've eaten enough; if you haven't eaten enough, you shouldn't ignore your appetite. Appetite isn't dangerous, but it can be annoying when you know you're already eaten all you need. Excess appetite is the price we pay for living in a world of plenty.10
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Water
Water
Water
Tea
Green tea
Coffee. Max 33 -
I think people often confuse appetite (desire to eat food) with hunger (need to eat food)
I find my appetite is fleeting sometimes where I don't feel like eating anything or I am bored with food etc. but still hungry at which time it's all good I eat what I have to.
However if my appetite is there for certain things I typically wait a while to see if I really want it because for me it's not because I am hungry it's usually boredom etc so I give it time. For example chips and dip...I wanted a certain kind last week and so I waited a bit and still wanted it so I ate some...now I don't really have the appetite for it now.
So basically I guess what I am saying is make sure you are not confusing hunger and appetite and ensure it's really something worth it to you (if it's appetite)
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Eating helps
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Coffee or tea is very helpful to me.1
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Protein. Fiber. Fat.
If I stay away from bread, that seems to help too.2 -
Volume eating.1
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When I do eat I eat foods thats rich in fiber to keep me fuller longer, I also plan these meals out for the week so they're easy to get to so that I'm not eating a bunch of simple carbs that will only make make me hungry before my next meal. I also drink coffee (black) and chew sugar free gum. Works for me.1
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Has anyone had any success with any thing that helps with controlling appetite?
Yes. Eat. It may sound counter-intuitive, but you do need to fuel your activities and provide your body with all the essential nutrients for life.
So, I eat breakfast, lunch, and dinner. When I exercise, I eat more. You don't have to do it the way I do. You do have to find a way of eating that keeps you satisfied. Perhaps adjusting your macros will help. Evaluate where you are and decide where you want to go, then try it and see how it feels.2 -
Black coffee used to help.
Since then iv fine tuned my diet to include alot of the foods that keep me full, And satisfy my cravings for lower calories. I basically eat nothing but fruits and veg and nuts now. Funny how life and tastes change when you stick to it long enough. Its a learning process. To this day i still argue against the buying of a food scale being the most important weight loss step on occasion- I think the most important step is taking the time to learn your body and what it likes. Once you take the effort to really internally search out how you feel eating different foods, Macros, Calories at different times of days, # of meals etc. You learn alot about your bodies needs and learn to gradually make changes that satisfy your body properly, which naturally leads to long term sustainable changes. Not to say a food scale isnt 100000% recommended, But for long term success and sanity as far as this thread is concerned lol.
Think in terms of how much easier it is to go out to a coffee shop and not even bat an eyelash at the dessert display after a good solid meal where your happily fed - Vs when your stomach is empty and your starving. Will power is a *kitten* to find when your hungry lol. Focus on feeding yourself well and eventually even the foods you crave will shift to beter options, So you can indulge more often
For example, Thismorning im making Nicecream for breakfast. Using frozen bananas blended with PB2 and cinnamon and put over frozen blueberries topped with shredded coconut. 320 calories- And pretty guilt free and WAY more satiating than the DQ blizzards i used to crave on my morning walks lol
Edited to add- Water. It really is important to stay hydrated, No need to crazy over do it drinking insane amounts, But definatly be mindful of your water intake.3 -
I sip on mint green tea and fruit infused water throughout the day. Eat smaller meals and healthy snacks like almonds, guacamole, berries, etc. throughout the day.0
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You'll need to do some trial and error to see what works for you. For me, it's doing things that help avoid too much snacking. For example, I need eggs or other protein/fat laden foods for breakfast and going to bed to read instead of watching TV late at night. For others, it's doing one meal a day or six small ones, depending on what works for them. I find an ounce of cheese really slakes my appetite whereas a handful of crackers just makes me hungry.2
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Gum helps0
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I practice eating appropriately.2
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Coffee.
Waiting it out, sometimes.
Beyond that, habit and other behavior changes, realizing that it's not a big thing and I will be eating soon, realizing that the desire to eat is often based on habit or desire or emotion.
My mom's old question: hungry? Have some carrots and celery (or any easily available veg, or an apple, of course, but that has a few more calories). Not wanting that? Then you aren't really hungry.
And, of course, planning and food choice. If I am hungry too much eating calories that should be reasonable, play around with food choice (more protein? more fiber? for some, more fat or fewer carbs or fewer refined carbs) and timing (some find schedules like IF help with hunger, I find not snacking is my key for not wanting food outside of mealtime).2 -
cmriverside wrote: »Protein. Fiber. Fat.
If I stay away from bread, that seems to help too.
Ditto0 -
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cmriverside wrote: »Protein. Fiber. Fat.
If I stay away from bread, that seems to help too.
Yep, for me it is key to:
1. Focus on food that fills me up
2. Limit foods like bread made from flour that trigger me to eat more.
Moderate activity seems to suppress my appetite a bit as well. If I get in some exercise at lunch time, I'm less likely to have the munchies in the afternoon.0 -
1. Make sure you are eating enough calories.
2. If you just started, it can take a week or so for your body to adjust. Consider starting with a smaller deficit and stepping up a little every week or two.
3. Try to make sure you get some protein, some fat, and some fiber in every meal.
4. Some people find caffeine can provide a little appetite supression, if you handle caffeine well.
5. If I know I'm eating enough and feel hungry in between planned meals/snacks, I'll have a diet soda or a cup of tea or chew some gum to see if maybe I was just bored or snacky. If I'm still hungry, I'll have an extra 150 cal or so snack and chalk it up to biology being weird
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Smaller, more frequent meals. Lower/slower insulin spikes are key to appetite control. Choose low GI foods to avoid that awful crash and stay busy5
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Mio in water, sparkling flavored water, any non-caloric beverage suppresses my appetite a little.. but that's just me.0
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cmriverside wrote: »Protein. Fiber. Fat.
If I stay away from bread, that seems to help too.
Me too except carbs in general seem to stimulate my appetite. I limit most of them and exclude refined carbs most of the time.0 -
Foods rich in fiber seem to be helping me. For example today I tried 1 sliced of wheat bread toasted with almond butter, and half a sliced banana. Tasted good, filled me up, and didn't stress that it wasn't too good for me. I also drink lots of water or a nice hot cup of coffe/tea will quell hunger pangs in a pinch.0
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