Tips for curbing appetite?
nicolewolff96
Posts: 15 Member
Does anyone have any healthy tips for curbing your appetite and to stop over-eating? It's something I always struggle with big time. I always find myself overeating out of anxiety, or boredom, or whatever the case may be and I want to learn to stop it.
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Replies
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Don't mess with your appetite. Appetite and overeating is not the same. Make sure you aren't undereating or other wise depriving yourself, then find other outlets for emotions.6
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kommodevaran wrote: »Don't mess with your appetite. Appetite and overeating is not the same. Make sure you aren't undereating or other wise depriving yourself, then find other outlets for emotions.
I'm definitely not undereating haha I think I just need to find a more reasonable way to spend my calories so I can maybe space out a couple small snacks a day or something. I will try to find other outlets for emotions though rather than making food my go to.
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It can be hard; food is always there, isn't it, and smoothes out everything. A good diet is incredibly valuable - composition as well as meal timing can make a big difference.4
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my suggestion is water water water water.... every time i think about eating or start reaching for something to eat, i have promised myself that i will take at least 4 sips of water first, and wait for 5 minutes before i decide i really need to eat. most of the time i end up drinking more than that, and leave the food.14
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kommodevaran wrote: »It can be hard; food is always there, isn't it, and smoothes out everything. A good diet is incredibly valuable - composition as well as meal timing can make a big difference.
That's for sure. I have been trying to meal plan better which I have improved with but still not quite to the point I got it figured out yet.0 -
my suggestion is water water water water.... every time i think about eating or start reaching for something to eat, i have promised myself that i will take at least 4 sips of water first, and wait for 5 minutes before i decide i really need to eat. most of the time i end up drinking more than that, and leave the food.
That's a very good suggestion! I know I don't drink enough water that's for sure, I just invested in a large water bottle to keep on me to encourage me to drink more but still haven't reached my goal yet. That's a good idea though I will try to remind myself to do that when I think I am hungry because it very well could just be that.1 -
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Also good to think about the quality of your food 500 calories of white pasta vs 500 calories of whole wheat pasta will keep you full for much longer.6
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Also good to think about the quality of your food 500 calories of white pasta vs 500 calories of whole wheat pasta will keep you full for much longer.
What keeps one person full won't necessarily do the same for another. But finding what does help one stay satisfied longer is invaluable for anyone who's losing weight.5 -
Drink herbal teas like nettle, red raspberry leaf, mint, basil, or lavender. Also add seeds in your tea like fennel seeds.7
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Hmm, does your diet lack protein? I increased my protein intake and that has helped me a lot.5
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Distraction works best for me. I find that a huge component of my hunger is psychological, so it’s better to deal with that than to muck about with my diet.
Going out for a ten or fifteen minute walk works well. If I do still want a snack, and if I have enough calories in my count, then I cut it up neatly and arrange it nicely in a little dip dish and eat it slowly and mindfully to make it seem more substantial and satisfying to my brain.5 -
nicolewolff96 wrote: »Does anyone have any healthy tips for curbing your appetite and to stop over-eating? It's something I always struggle with big time. I always find myself overeating out of anxiety, or boredom, or whatever the case may be and I want to learn to stop it.
Make sure you aren't lacking protein. It could lead to fatigue, lower immune system, and overall, won't allow you to reach your goals.
Anyway, for me, I drink tea. When I'm hungry, and I've eaten all 3 meals (or 5 small meals... Depends on what you do) - I have bought a "dessert" tea that is blended with strawberry flavoring and I drink it when I'm having cravings... Another tea that could help is mint tea... But honestly you've got to try it to see whether it works for you.
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For boredom the easiest way is to get something to do. A hobby and something that keeps the hands full! For me (personal choice) knitting has been a great one. My hands are full I don't want to soil my work and I am engrossed not time to think about food and my wardrobe is increasing. Plus it is commute and utter zen for me helps against some of my overcomplicating things as well.
But also going for a walk around town can be a great way to curb over-eating. It is very much the walk away from temptation adagio that is at work there.
Healthy low cal snacks (fruits, veg) on hand and no high cal in the house. Water/tea may also help You have something that feels filling and is no cal.
A hot soaking bath occasionally helps me too.
Just some ideas. None of them works all the time, nor are they always possible but if it works 75% the time you are making progress.2 -
A lot of good ideas here but for me it's come down to a couple things. First make yourself log something before you eat it, that makes you see what it is and becomes a stop to say to yourself is this actually worth it or am I just bored. Second pay attention to what you're eating, cut out the chips or cookies and if you need a snack grab a pre measured container of veggies or a yogurt with fruit. Third balance what your eating making sure you're limiting fat and balance the carbs and protein, making sure the protein is higher. For me it's also spacing out meals and snacks. I have a small but high protein breakfast, a small snack mid morning, a reasonable lunch, a small snack before I leave work, and an early dinner, then in the evening a snack depending on where I'm at calorie wise for the day, it feels like I'm constantly eating. I very regularly end up well under my calorie count and haven't been the least bit hungry since I started this. I also try to drink a bottle of water with each so I stay hydrated and it helps to keep feeling full. Trick is finding the better foods and snacks that are low in calorie, taste good, and have the macros your body needs without making yourself miserable. Good luck3
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I try to log it before I eat it... I eat same reasons as you. My over eating place seems to be at home. I have starated switching chocolate for oranges. I cut them into segments.. so much easier to eat. Now eating them xx
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Maybe carry a small protein meal so that when you know you will feel hungry you can eat it before you become too hungry.
For example i know that each day around 4 30pm i am ravenous so if i am having a good day, i eat something at 4pm eg around 250/300 calories.
When i forget to fo this at 4pm, by 5pm i am massively overesting the wrong foods.
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What works for me every time is working out. Even something small like doing a couple of sets of push ups. When I know that Im only wanting something to munch on because of boredom, I will just do some sort of form of light exercise and the appetite goes away. Its also a good boost for metabolism.2
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Definitely make an appointment with a nutritionist4
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you've had some good suggestions here - but I particularly like:
-as Vartua said - some push ups or squats or a plank then see if you are still hungry
-distraction - love the knitting idea - no messy hands from preparing food
-pre-logging to see if it is worth it
-hot bath
-tea and coffee - I have skim milk with my coffee and it's decaf at night
try all of the above!1 -
Lots of water, the closer you are to almost a gallon a day, the hunger feelings will change. Sometimes we eat when our body is really just thirsty. Also try gum.1
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Honestly at this point I don’t even know if coconut oil is healthy anymore
But when I feel like eating in the afternoon, I drink hot tea with a ts and it really helps, of course I try to eat balanced and at least 1,400-1,500 cals/ 5-6 meals
That’s what works better for me... 1 -
So many great ideas thank you all for your advice. I definitely agree with a lot of them and have taken note of a few! Ill give them a try and see how they work out for me and hopefully make a few adjustments to my daily routine.
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Eat more often, but smaller meals.
That's what I had to do when I started getting serious in July. I was hungry a lot and that's when I make bad food choices. Hunger is my enemy.
I increased my meals to 6 meals per day, but they were smaller so I could still stay under my calorie deficit. Eating more often kept the hunger pains away. And there's something about the act of eating, even if it's a really small 250 calorie meal, that makes you feel not-so-restricted. It's good for moral, I guess you could say. At least it was for me.
As time went on my body adjusted the lower daily caloric intake and I was able to start having fewer meals with more calories per meal; I was able to eventually move to something that resembled a more "normal" eating habit.
I eat 4x per day now instead of 6. And on some days, particularly when the wife wants to go out for dinner, I'll only eat twice, because one meal will be an evening out with drinks and there are typically a lot of calories involved in those events. I could never have done such a thing when I was first starting out because I would have been way too hungry throughout the day before reaching the dinner-out meal.
It just seems like there's an adjustment period that has to happen with your body when you start reducing caloric intake. And the only reasonable way I found to deal with it was to eat more frequently.1 -
- Water
- Figuring out what time of day you get most hungry and have some low-cal / healthy snacks on hand
- Gum
- Knitter over here also!1 -
I use slimfast meal bars. Amazing!0
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I found eating small and often so four meals a day has stopped me snacking, as If I feel a need I just think only got an hour to my next meal......and as above I drink a lot more water than I used to1
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nicolewolff96 wrote: »Does anyone have any healthy tips for curbing your appetite and to stop over-eating? It's something I always struggle with big time. I always find myself overeating out of anxiety, or boredom, or whatever the case may be and I want to learn to stop it.nicolewolff96 wrote: »my suggestion is water water water water.... every time i think about eating or start reaching for something to eat, i have promised myself that i will take at least 4 sips of water first, and wait for 5 minutes before i decide i really need to eat. most of the time i end up drinking more than that, and leave the food.
That's a very good suggestion! I know I don't drink enough water that's for sure, I just invested in a large water bottle to keep on me to encourage me to drink more but still haven't reached my goal yet. That's a good idea though I will try to remind myself to do that when I think I am hungry because it very well could just be that.nicolewolff96 wrote: »my suggestion is water water water water.... every time i think about eating or start reaching for something to eat, i have promised myself that i will take at least 4 sips of water first, and wait for 5 minutes before i decide i really need to eat. most of the time i end up drinking more than that, and leave the food.
That's a very good suggestion! I know I don't drink enough water that's for sure, I just invested in a large water bottle to keep on me to encourage me to drink more but still haven't reached my goal yet. That's a good idea though I will try to remind myself to do that when I think I am hungry because it very well could just be that.nicolewolff96 wrote: »my suggestion is water water water water.... every time i think about eating or start reaching for something to eat, i have promised myself that i will take at least 4 sips of water first, and wait for 5 minutes before i decide i really need to eat. most of the time i end up drinking more than that, and leave the food.
That's a very good suggestion! I know I don't drink enough water that's for sure, I just invested in a large water bottle to keep on me to encourage me to drink more but still haven't reached my goal yet. That's a good idea though I will try to remind myself to do that when I think I am hungry because it very well could just be that.
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I have a job that I sit all day. I bought a massive 42oz water bottle. And I use fruit infused (lemons/strawberries) or I get crystal light.. and I drink at least half my body wait in oz in water. If I want a snack. I have dried fruit at work and/or almonds!! But water truly does the trick when you’re hungry and adding non sugary flavoring will help you drinks lots and lots and not get bored. I never touch pop anymore and I crave the water.1
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Eat whole foods that are not calorie dense (lots of spinach with chicken breast). Intermittent fasting. Look up "protein fluff". Drink carbonated water. Lift heavy weights.1
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