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How do you beat the cravings and hunger during dieting and exercising??

2

Replies

  • catt59
    catt59 Posts: 10 Member
    I chew a lot of gum when I get cravings. Sipping on an herbal tea is also helpful providing it's not one you have to add sugar to. And when I am exercising I plan a meal that has more bulk to it, something with a lot more vegetables that will fill me up.
  • Tmountainmom
    Tmountainmom Posts: 16 Member
    I have foods with me (like carrots, cucumbers, red peppers) that I can crunch on while driving home from work (when I am usually feeling stressed, have cravings, and just want to eat) or while making dinner. Otherwise I work in foods that I crave into my daily plan.
  • AnnPT77
    AnnPT77 Posts: 35,650 Member
    edited February 2018
    AnnPT77 wrote: »
    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!

    Quoting myself because too late to edit to fix an important omission: I meant ". . . of losing no more than 1% of your body weight per week, . . ."
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    edited February 2018
    AnnPT77 wrote: »
    AnnPT77 wrote: »
    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!

    Quoting myself because too late to edit to fix an important omission: I meant ". . . of losing no more than 1% of your body weight per week, . . ."

    I actually have more than 50lbs to lose, and it's super super hard.

    I also understand and I'm listening to everyone's tips, habits and advice. I'll add a couple 100 cals to my daily intake and see how it goes. It's hard for me to diet because I can't eat most of what everyone else can that's healthy. Only a handful of healthy foods are good, or at least okay to me. The majority of healthy food is just gross to me. I've tried forcing myself to eat a wider variety of healthier foods but I just can't fathom the taste of some.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    LeaMarie8031 wrote: »
    AnnPT77 wrote: »
    AnnPT77 wrote: »
    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!

    Quoting myself because too late to edit to fix an important omission: I meant ". . . of losing no more than 1% of your body weight per week, . . ."

    I actually have more than 50lbs to lose, and it's super super hard.

    I also understand and I'm listening to everyone's tips, habits and advice. I'll add a couple 100 cals to my daily intake and see how it goes. It's hard for me to diet because I can't eat most of what everyone else can that's healthy. Only a handful of healthy foods are good, or at least okay to me. The majority of healthy food is just gross to me

    heres the thing-health foods are for health. you can eat other things you like just make them fit into your calories. its not about what you eat for weight loss its how much or in this instance how little. if you can get a well balanced diet which means including healthy foods you like that would even be better, but you dont need to eat nothing but healthy foods. you can still gain weight eating more calories in healthy foods if you go over maintenance calories. trust me I did it in the past. now I eat what I want but try to incorporate healthy foods I do like.
  • AnnPT77
    AnnPT77 Posts: 35,650 Member
    LeaMarie8031 wrote: »
    AnnPT77 wrote: »
    AnnPT77 wrote: »
    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!

    Quoting myself because too late to edit to fix an important omission: I meant ". . . of losing no more than 1% of your body weight per week, . . ."

    I actually have more than 50lbs to lose, and it's super super hard.

    I also understand and I'm listening to everyone's tips, habits and advice. I'll add a couple 100 cals to my daily intake and see how it goes. It's hard for me to diet because I can't eat most of what everyone else can that's healthy. Only a handful of healthy foods are good, or at least okay to me. The majority of healthy food is just gross to me. I've tried forcing myself to eat a wider variety of healthier foods but I just can't fathom the taste of some.

    Good, I'm glad you're considering changes. Overall nutrition is very important: Enough protein, enough fats (including ones from sources like nuts and olive oil), enough fiber, well-rounded micronutrients (usually from veggies and fruits).

    But I don't really believe in dividing foods up into "healthy" and "unhealthy". It's an overall total way of eating that's healthy or unhealthy . . . and even then it's a continuum from more healthy to less healthy, not black and white.

    So, IMO it's OK to eat some foods that are less nutrient dense - foods you might think of as treat foods - once you have solid basic nutrition covered. Doing that, while staying within an accurate calorie goal, won't hinder weight loss.

    So, maybe eat a small treat? ;)
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    Force of habit saying healthy and unhealthy. Some foods are just better for ya than others, even if they don't always taste better lol. I actually do still eat some foods that are NOT SO good but I do keep in mind my cal goal and portions. I have started eating the healthier foods I do like more often, Usually making each diary similar to one another, but luckily I don't really get bored of the same things over and over
  • nowine4me
    nowine4me Posts: 3,985 Member
    Walking, coffee and gum. Sometimes all at the same time.
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    I wish I could just sleep when I get hungry
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    LeaMarie8031 wrote: »
    Force of habit saying healthy and unhealthy. Some foods are just better for ya than others, even if they don't always taste better lol. I actually do still eat some foods that are NOT SO good but I do keep in mind my cal goal and portions. I have started eating the healthier foods I do like more often, Usually making each diary similar to one another, but luckily I don't really get bored of the same things over and over

    Re: learning to like a larger variety of foods. There was a study done on picky eaters which found many of them could learn to like new foods, but they often had to try them seven to eleven times first. There really is such a thing as an acquired taste - it has to do with building new pathways in the brain. What they recommended was not forcing yourself to eat something you don't like, but don't try it once and give up on it either. Try the same food many times, and if you don't like it after one or two bites, say "I don't like it yet," and try again another time. If you have friends or relatives who like a larger variety of foods, you can try tasting some of what they're having, so you don't end up wasting a lot of food.
  • AnnPT77
    AnnPT77 Posts: 35,650 Member
    rheddmobile wrote: »
    LeaMarie8031 wrote: »
    Force of habit saying healthy and unhealthy. Some foods are just better for ya than others, even if they don't always taste better lol. I actually do still eat some foods that are NOT SO good but I do keep in mind my cal goal and portions. I have started eating the healthier foods I do like more often, Usually making each diary similar to one another, but luckily I don't really get bored of the same things over and over

    Re: learning to like a larger variety of foods. There was a study done on picky eaters which found many of them could learn to like new foods, but they often had to try them seven to eleven times first. There really is such a thing as an acquired taste - it has to do with building new pathways in the brain. What they recommended was not forcing yourself to eat something you don't like, but don't try it once and give up on it either. Try the same food many times, and if you don't like it after one or two bites, say "I don't like it yet," and try again another time. If you have friends or relatives who like a larger variety of foods, you can try tasting some of what they're having, so you don't end up wasting a lot of food.

    Y'know, now that you mention it, I may've seen something about that study, too.

    I've certainly learned to enjoy - not just tolerate - some foods I formerly didn't care for. When one talks about it, it sounds like it would be really arduous and annoying, like holding one's nose and forcing oneself, but in practice it's not.

    I haven't ever "made myself" learn to eat something - I don't believe in eating optional really yucky stuff, life is too short! ;) It's more about letting myself re-sample something, and think about what was limiting enjoyment, then gradually trying it again in ways that counter that - if it has too strong a flavor, giving it another try mixed with something that's on the "too bland" side; or if it's texture, spreading/slicing it thinly, or thinning with liquid, or mixing with another texture. For me, there does have to be some aspect that appeals to me enough to keep trying, though.

    Good point!
  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    Coffee
  • gymprincess1234
    gymprincess1234 Posts: 493 Member
    I try to have breakfast as late as possible, so I can eat dinner later and go to sleep before I get hungry again.
    Drink water
    If it's really a craving, not hunger, and I have already run out of calories - do a workout and eat those calories or zero-kcal fizzy drinks
    Keeping busy - reading, watching a film, doing laundry, etc.
    Eating low-kcal voluminous foods like lettuce with low kcal sauces as snacks
  • Blooperss
    Blooperss Posts: 42 Member
    I think you should visit the recipes section of the forums to get some ideas of tasty foods that are healthy. It took me a long time to get to the point of enjoying what I eat during a "diet", because at the end of the day, it's a lifestyle change you need to adapt to and learn to love.

    I still eat all the things I enjoy, just healthier versions of them. For example, I love chocolate, but have started eating strawberries dipped in dark chocolate for a more filling snack. I love mayo, but started using light mayo (with other spices) and measuring how much of it I put into my food. I've never tried different spices/recipes until I decided to eat heathlier. If you really really crave something, indulge a little. Today I craved Mcdonalds after not having it for a good month, so I decided to eat a healthier meal before hand to save some calories for my cheeseburger and small fries. I went over my cals today, but I'm ok with it because it definitely beats binging on a bunch of food :) If you're hungy, go grab a snack even if it means going over your calories. I always keep a bunch of low cal and/or nutritious snacks in my pantry/fridge.
  • Marykaylady2010
    Marykaylady2010 Posts: 69 Member
    The only time I feel hungry on my diet is when I stay up later then usual. If I feel hungry I will start by drinking a bottle of water if after that and 20 mins has passed I am still hungry I will eat something. What I eat depends on my calories and the time of day but I’m not going to starve. I usually fit everything I need in my 1200 -1400 calorie goal. I intentionally set my day to sedentary so my fitbit will often give me a good amount of extra calories for exercise.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    I tend to feel hungrier on days I dont get enough sleep as well.
  • arcticfox04
    arcticfox04 Posts: 1,011 Member
    My best advice is this plan your day around foods you like and foods that are going to help make calories. Always try to have a small >200 calorie snack in place of times of carvings. Don't try to forbid yourself of certain foods you enjoy. Like ice cream then only buy those snack size cups and have 1 every couple of days. Don't try to punish yourself losing weight or you'll start to give in.

    Working out making you hungry then budget a good percent of calories in a post workout meal. If I work out in the evening with 2200 calories I'll have around 1000 so thru the day and 1200 after working out even if its 10PM at night. Always try to find that right balance of being able to be happy and staying healthy in the long run.
  • TriPaulCantRun
    TriPaulCantRun Posts: 50 Member
    I find that when I first start off I'm thinking about the fact that I'm on a diet so often that it makes me hungry. After a couple of weeks I'm in the groove and don't even think about it. I still occasionally get cravings, but if it's for something sweet I try to eat a pear or some melon etc.

    I also use fruit at strategic times when I know I can be weak, e.g. I go for lunch at about 12:30, so at 11:30 I eat a piece of fruit. If I'm not overly hungry I'm much more likely to eat healthily. I also eat a piece of fruit on the walk from my office to my car in the evening, then I'm not sitting in my car dreaming about dinner all the way home...
  • LeaMarie8031
    LeaMarie8031 Posts: 42 Member
    A lot of insightful post. It's always helpful hearing from different people to adjust your own ways to better help you.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    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?

    Eat at a reasonable deficit, not the most aggressive deficit possible.

    If you're using MFP as designed, you activity level doesn't include exercise and thus there are no calories allotted to account for that activity...you account for that activity by logging it and then getting additional calories.
  • Unknown
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  • AnnPT77
    AnnPT77 Posts: 35,650 Member
    LeaMarie8031 wrote: »
    A lot of insightful post. It's always helpful hearing from different people to adjust your own ways to better help you.

    Do try some things and please let us know how it's going after a few weeks, OK?

    It's so helpful, both for other new people reading, and for people like me giving advice ;) , to know what does & doesn't work for other people . . . and I'm confident you can find something that helps. Then you can help us learn. :)
  • HoneyBadger302
    HoneyBadger302 Posts: 2,028 Member
    Some of it is going to be finding the balance between eating enough and still eating in enough of a deficit to lose weight. Each body is going to be a little different, but if you're starving between meals, then you probably need to add in some snacks or make your meals a little larger.

    I typically find I cannot make it from lunch until dinner without a snack. I usually just have a half serving of some mixed nuts, which is enough to tide me over. I do tend to eat dinner a bit early though. Be sure you're drinking plenty of water, too.
  • Eelkov
    Eelkov Posts: 88 Member
    I dont know if this helps... but apparently Protein makes you feel fuller than carbs...
    I find I get Hangry (hungry angry) at about 5PM... so I eat a boiled egg... immediately I feel better..
  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,027 Member
    Eelkov wrote: »
    I dont know if this helps... but apparently Protein makes you feel fuller than carbs...
    I find I get Hangry (hungry angry) at about 5PM... so I eat a boiled egg... immediately I feel better..

    That won't apply for everyone, but if someone isn't aware of what it is that helps them stay full it's worth it to focus on one thing at a time (either protein, carbs or fat) and see which one does it for them.
  • loseweight200
    loseweight200 Posts: 1 Member
    I was also starving before bed. About a half hour after dinner, I eat a half cup of black beans and I’m good til morning. 100 calories
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