How do you beat the cravings and hunger during dieting and exercising??
LeaMarie8031
Posts: 42 Member
I know cravings sometimes gets us all and a lot of us have our own way of dealing with them. So I ask, How do you handle your cravings? Another question on my mind, Working out tends to increase appetite making you even more hungry during dieting. How do you manage that?
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For anyone reading and answering, feel free to add me0
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I save calories for my cravings. I eat chocolate everyday. I buy the 50 calorie squares and eat one or two. Also eat more satiating food. I like to eat light before a workout and then a heavier meal after. Lots of protein and some fat (usually eggs and salmon or chicken sausage with toast) keeps me full a long time. I found shakes don’t keep me full so I stopped drinking them, real food tastes better anyway.9
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I eat to my goals, If im hungry but have met my goals for the day, I ignore the hunger. If I am craving a certain food, I make it fit my goals for the next day/that day if possible. Doesn't matter what it is. no food is evil, just different macro's and nutrients.
However if I am hungry and I have some other side effect like cramps, or jitters or light headedness, I will have a small snack that will help with whatever it is.9 -
First thing I do is consider whether this hunger is becoming a daily thing or occasional thing. If you are hungry frequently you may need a few more calories. As for cravings I plan foods in the fulfill my cravings. Today I'm having a Butterfinger Blast from Sonic because I have been craving one for a few days. Many time I have a piece of chocolate once a day.7
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LeaMarie8031 wrote: »I know cravings sometimes gets us all and a lot of us have our own way of dealing with them. So I ask, How do you handle your cravings? Another question on my mind, Working out tends to increase appetite making you even more hungry during dieting. How do you manage that?
You shouldn't be so hungry that you want to binge on a weight loss plan. If you are truly hungry you may need to give yourself more calories. I just started working on my feet for part of the day and I've been so hungry. I decided to set my calorie goals a little higher at lightly active instead of lsedentary and it seems to be working.
Even cravings to me says something is off nutritionally. I don't get a lot of them and try to get a more balanced diet.1 -
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If you're starving yourself, you're dieting wrong. Make sure you've set your calorie target correctly, and hit that target every day, and eat back exercise calories. Some hunger is to be expected, but it should feel pretty similar regardless of whether you're losing, gaining or maintaining; the deficit is taken from your fat stores. Cravings can't be beaten, you have to learn to live with them.4
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Diet soda, gum, come prepared with snacks like cucumbers and bell peppers, volume eat with high protein. I also try to keep busy. If I know my commute is going to get me home kind of early, I'll make sure I go do something before hand so I get home a little later and eat dinner a little later.
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Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.3
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WillingtoLose1001984 wrote: »LeaMarie8031 wrote: »I know cravings sometimes gets us all and a lot of us have our own way of dealing with them. So I ask, How do you handle your cravings? Another question on my mind, Working out tends to increase appetite making you even more hungry during dieting. How do you manage that?
You shouldn't be so hungry that you want to binge on a weight loss plan. If you are truly hungry you may need to give yourself more calories. I just started working on my feet for part of the day and I've been so hungry. I decided to set my calorie goals a little higher at lightly active instead of lsedentary and it seems to be working.
Even cravings to me says something is off nutritionally. I don't get a lot of them and try to get a more balanced diet.
I find this to be more true as I learned to eat healthier and more satiating foods. Before I would just eat crackers or something to stave off hunger but then it wouldn’t hold me over so I ate more and ended up snacking all afternoon easily going over calories. Now that I learned what keeps me full I don’t have as many cravings. I’ve also found that foods that I used to crave don’t taste as good as I remember them. I really actually enjoy chocolate though so I work it in but I don’t feel the need to gorge on it though anymore.8 -
Don't try to stay under your goals. Your goals are set to lose weight. If you try to game the system, you'll crash and burn.12
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LeaMarie8031 wrote: »Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.
What is your calorie goal and how long have you been consuming it?
I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.2 -
Two areas to experiment with to improve things, since everyone is different when it comes to satiation
1. Timing of eating: How many meals, what times of day; snacks or no; big breakfast/no breakfast; even OMAD or IF; etc. There are endless variations.
2. Composition of eating, always within a healthy nutritional range: More/less protein, more/less fat, more/less carbs (even very low carb/keto), lots of veggies, other forms of low cal/high volume, fruits for sweets instead of less nutritious sweets, whole grains vs. refined, high fiber, specific satiating individual foods (oatmeal, potatoes, meat . . . .), etc.
I'm not saying any of these alternatives are "good" or "bad" for satiation. I'm saying different ones are helpful or meaningless to different people, and the variations listed are some I see mentioned.
Also important for managing cravings, for some: Getting enough sleep, drinking enough (not excessive) water, managing stress, managing boredom, short-circuiting unconscious social or situational triggers, avoiding trigger foods, avoiding unnecessary food restrictions, avoiding alcohol.
Experiment!9 -
I try to make sure I meet my protein, fat, and fiber goals for the day - if my meals are sufficient in those macros, I usually am not hungry during the day unless it is time to eat. After a workout, I always eat something, either a banana or a snack bar or something.
I read on these forums that there are no extra credit points for suffering - it is a great thing to remember. If you're hungry - eat.6 -
LeaMarie8031 wrote: »Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.
What is your calorie goal and how long have you been consuming it?
I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.
My calorie goal is 2,180. By the end of the day, completing my diary, I have 600-900 calories left. Throughout the day I'm barely hungry at all. Most commonly for lunch and dinner I have either chicken or fish for good amount of protein so I'm full and satisfied when I complete my diary. However every night before bed I'm all of a sudden hungry.0 -
If you're using mfp you should be eating those exercise calories back. From your post I get the impression you're not.2
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LeaMarie8031 wrote: »
My calorie goal is 2,180. By the end of the day, completing my diary, I have 600-900 calories left.
What are your stats? And if your goal is 2180, why are you not eating 900 calories of it and wondering why you're hungry? I feel like I'm missing something here.....
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You're getting hungry before bed because you're too far under your goal. 900 from your daily goal of 2180 is about 1280. I'd be chewing my own arm off. The number MFP gives you already has a deficit accounted for, you don't need to be under that number.5
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As has been mentioned, if you're not using all of your calories, use them! (Do make sure you are using accurate logging practices and not eating more than you think, however.)
As to the evening situation, I found I benefited by pushing dinner back an hour (not possible for all families, I know) and going to bed before I get too hungry. I also sip on no or low-cal beverages in the evening.1 -
LeaMarie8031 wrote: »LeaMarie8031 wrote: »Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.
What is your calorie goal and how long have you been consuming it?
I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.
My calorie goal is 2,180. By the end of the day, completing my diary, I have 600-900 calories left. Throughout the day I'm barely hungry at all. Most commonly for lunch and dinner I have either chicken or fish for good amount of protein so I'm full and satisfied when I complete my diary. However every night before bed I'm all of a sudden hungry.
Eat some (or all) of those 600-900 calories at night when you’re hungry.
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LeaMarie8031 wrote: »LeaMarie8031 wrote: »Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.
What is your calorie goal and how long have you been consuming it?
I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.
My calorie goal is 2,180. By the end of the day, completing my diary, I have 600-900 calories left. Throughout the day I'm barely hungry at all. Most commonly for lunch and dinner I have either chicken or fish for good amount of protein so I'm full and satisfied when I complete my diary. However every night before bed I'm all of a sudden hungry.
Of course we don't know all your stats, but 2,180 seems pretty high for a weight loss calorie goal for a woman. If I were eating that many cals daily I'd be gaining unless I was doing a ton of exercise. Even with exercise my daily goal is rarely above 1700-1800. Even so, I'm rarely ravenously hungry unless I've skipped a meal.
As far as the hunger, find lower calorie foods and eat them. When I get hungry between meals I eat a few bites of cottage cheese, cucumber slices with hummus, rice cake with a scant amount of peanut butter. Lots of low calorie options for snacking. If I'm hungry before bed, I eat something. No point in going to bed feeling hungry and uncomfortable.2 -
I try to make sure I meet my protein, fat, and fiber goals for the day - if my meals are sufficient in those macros, I usually am not hungry during the day unless it is time to eat. After a workout, I always eat something, either a banana or a snack bar or something.
I read on these forums that there are no extra credit points for suffering - it is a great thing to remember. If you're hungry - eat.
This^ is the same thing that I do. Protein and fiber are satiating and I don't have any issues with hunger or cravings.0 -
RaeBeeBaby wrote: »LeaMarie8031 wrote: »LeaMarie8031 wrote: »Eating healthy after not caring is not an easy switch but I know it's for the better. I usually try to ignore my cravings but one day a week I give myself a small cheat and eat what I want within proper portions though and within my limits in order to settle them. The hunger is more difficult because I want to stay under my daily goals.
What is your calorie goal and how long have you been consuming it?
I find that the first week in a deficit is tricky and hunger is higher. Then I get used to it, or I just automatically adjust my eating to help with it. When I'm trying to lose weight there's always one time of the day when I'm slightly uncomfortable with hunger and I think that's okay. I get my diet soda and wait for my next meal. Others will have a small snack then.
My calorie goal is 2,180. By the end of the day, completing my diary, I have 600-900 calories left. Throughout the day I'm barely hungry at all. Most commonly for lunch and dinner I have either chicken or fish for good amount of protein so I'm full and satisfied when I complete my diary. However every night before bed I'm all of a sudden hungry.
Of course we don't know all your stats, but 2,180 seems pretty high for a weight loss calorie goal for a woman. If I were eating that many cals daily I'd be gaining unless I was doing a ton of exercise. Even with exercise my daily goal is rarely above 1700-1800. Even so, I'm rarely ravenously hungry unless I've skipped a meal.
As far as the hunger, find lower calorie foods and eat them. When I get hungry between meals I eat a few bites of cottage cheese, cucumber slices with hummus, rice cake with a scant amount of peanut butter. Lots of low calorie options for snacking. If I'm hungry before bed, I eat something. No point in going to bed feeling hungry and uncomfortable.
It's not necessarily that high. I'm currently losing on 2070 a day, which is the number MFP gave me. All comes down to stats and activity level.5 -
I found it helpful over time to practice being hungry and to methodically try to take care of it instead of just eating what I wanted to solve the feeling. I confess I do find it easy to just hold off if I am prepping a good meal, but in other situations where I shouldn't need to snack or eat (like my worst time is right after lunch, I just ate but all I want to do it eat all the snack stuff I have - crackers and candy stuff) I would set a timer for 30 minutes and tell myself to check in then and see if I was still actually hungry. Drink some water and wait it out, and quite often the worst of the urges would pass. If I still wanted something, first option would be a piece of fruit. My brain would often go FINE YOU'RE RIGHT, it's not real hunger.6
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I prefer to stay under my Calorie goal. I've often eaten that way for a long time, Usually I never eat breakfast, I snack for lunch then have dinner. I've only been getting hungrier here lately which I'm assuming is because of the increase in my activity level. I also said that throughout the day I'm not hungry, I now eat breakfast, a snack, then Lunch. And when I finish my diary after dinner even with those 600-900 calories left I said that I am completely full and satisfied when i click "Complete Diary" its only about 2 hours later when im getting ready for sleep that i get hungry, but i don't like eating right before laying down for the night.2
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LeaMarie8031 wrote: »I prefer to stay under my Calorie goal. I've often eaten that way for a long time, Usually I never eat breakfast, I snack for lunch then have dinner. I've only been getting hungrier here lately which I'm assuming is because of the increase in my activity level. I also said that throughout the day I'm not hungry, I now eat breakfast, a snack, then Lunch. And when I finish my diary after dinner even with those 600-900 calories left I said that I am completely full and satisfied when i click "Complete Diary" its only about 2 hours later when im getting ready for sleep that i get hungry, but i don't like eating right before laying down for the night.
You aren't hungry during the day, possibly because you are busy and not thinking about it. However, you added extra activity. You ARE hungry two hours after dinner because the activity needs to be fueled. Have you used the app on MFP or elsewhere to calculate your BMI/BMR? If you are eating under that unnecessarily (which you probably are, since MFP gives you 2000 + calories, and you are only eating between 1100-1400) then the body is going to complain, hence the hunger. You have banked a LOT of calories daily, if this is what you are eating, there is no reason to "stave off any cravings or hunger" when you have plenty of calories left. You could eat another meal with that plus snacks!
You can easily remedy it by eating another meal but if you don't feel hungry, then eat some nuts before you go to bed, or some other high calorie food that will add about 300-400 calories.3 -
Planning for sweet or savory snacks really helps keep my cravings in check.0
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I eat a meal 1 to 2 hrs before my swimming workout. And after workout I have a cliff bar or pure protein bar.0
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lucerorojo wrote: »LeaMarie8031 wrote: »I prefer to stay under my Calorie goal. I've often eaten that way for a long time, Usually I never eat breakfast, I snack for lunch then have dinner. I've only been getting hungrier here lately which I'm assuming is because of the increase in my activity level. I also said that throughout the day I'm not hungry, I now eat breakfast, a snack, then Lunch. And when I finish my diary after dinner even with those 600-900 calories left I said that I am completely full and satisfied when i click "Complete Diary" its only about 2 hours later when im getting ready for sleep that i get hungry, but i don't like eating right before laying down for the night.
You aren't hungry during the day, possibly because you are busy and not thinking about it. However, you added extra activity. You ARE hungry two hours after dinner because the activity needs to be fueled. Have you used the app on MFP or elsewhere to calculate your BMI/BMR? If you are eating under that unnecessarily (which you probably are, since MFP gives you 2000 + calories, and you are only eating between 1100-1400) then the body is going to complain, hence the hunger. You have banked a LOT of calories daily, if this is what you are eating, there is no reason to "stave off any cravings or hunger" when you have plenty of calories left. You could eat another meal with that plus snacks!
You can easily remedy it by eating another meal but if you don't feel hungry, then eat some nuts before you go to bed, or some other high calorie food that will add about 300-400 calories.
I have not used the BMI/BMR. I understand fueling the activity, which is why I try to have my lunch before the gym and have dinner after the gym. And I stay under my Calorie goal because to be honest I DON'T lose weight if i dont. I know this because I've already experienced it. I've used MFP before, I've done dieting before and I've had to make adjustments accordingly in order to lose weight. I've struggled with gaining weight and losing weight since I was 18. Everyone is different yes and has to make their ways suited to their individual needs. If I eat up to my goal, or go a little higher, I don't lose any weight, at least nothing to be proud of.3 -
LeaMarie8031 wrote: »lucerorojo wrote: »LeaMarie8031 wrote: »I prefer to stay under my Calorie goal. I've often eaten that way for a long time, Usually I never eat breakfast, I snack for lunch then have dinner. I've only been getting hungrier here lately which I'm assuming is because of the increase in my activity level. I also said that throughout the day I'm not hungry, I now eat breakfast, a snack, then Lunch. And when I finish my diary after dinner even with those 600-900 calories left I said that I am completely full and satisfied when i click "Complete Diary" its only about 2 hours later when im getting ready for sleep that i get hungry, but i don't like eating right before laying down for the night.
You aren't hungry during the day, possibly because you are busy and not thinking about it. However, you added extra activity. You ARE hungry two hours after dinner because the activity needs to be fueled. Have you used the app on MFP or elsewhere to calculate your BMI/BMR? If you are eating under that unnecessarily (which you probably are, since MFP gives you 2000 + calories, and you are only eating between 1100-1400) then the body is going to complain, hence the hunger. You have banked a LOT of calories daily, if this is what you are eating, there is no reason to "stave off any cravings or hunger" when you have plenty of calories left. You could eat another meal with that plus snacks!
You can easily remedy it by eating another meal but if you don't feel hungry, then eat some nuts before you go to bed, or some other high calorie food that will add about 300-400 calories.
I have not used the BMI/BMR. I understand fueling the activity, which is why I try to have my lunch before the gym and have dinner after the gym. And I stay under my Calorie goal because to be honest I DON'T lose weight if i dont. I know this because I've already experienced it. I've used MFP before, I've done dieting before and I've had to make adjustments accordingly in order to lose weight. I've struggled with gaining weight and losing weight since I was 18. Everyone is different yes and has to make their ways suited to their individual needs. If I eat up to my goal, or go a little higher, I don't lose any weight, at least nothing to be proud of.
I sincerely hope you're being proud of no more than 1% of your body weight, and less than that if you have less than about 50 pounds to goal.
Best wishes!7
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