How do you deal with hunger?
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Lots of good advice so far in terms of calorie allotment, trying different diets, etc.
For me, similar to a poster above, reality is, I have to live with being hungry. My entire life, well into my mid-late 30's I had very active jobs and lifestyle and stayed slim eating pretty much what I wanted and a rather high calorie intake the times I tracked it. I wasn't hungry, and my weight was good, and I didn't really have to watch things too closely (simply "trimming back" on "bad" things would put me right back where I should be).
Now, with a mostly desk job, even with a fair bit of working out, my calorie needs are far below what my body is used to intaking. Certain diets (higher protein, and volume veggies) help, but the reality is unless I want to be about 25 pounds overweight, I just have to deal with being hungry much of the day. More exercise helps since I can eat more, too much cardio, however, tends to make the hangries worse. Diet (aka deficit) breaks every ~8 weeks help. None of it makes it where I'm not hungry much of the day, but does make it a "tolerable" hunger rather than "ready to gnaw my own arm off" hunger LOL.4 -
Eat more protein at every meal
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DavWillTry wrote: »I really don't think many here really understand (as in empathize). I was 'fit' in my 30s-40's. I was ALWAYS hungry. For 25 years I've been stable at 60-70 lbs overweight and rarely hungry.
I'm at 1 lb a week, sedentary, for 1850 calories. Hardly a low number. Once again I am constantly hungry.
For me, it is learning to live with it. It is a fact of life. Again, for me. Being my goal weight means being hungry.elisa123gal wrote: »My husband was the same as you.. he always said skinny people just are not hungry all the time like I am.
However, he finally found a diet that works for him and he is so excited that he is not hungry and is losing weight. so, maybe you could just switch things around and find a diet that keeps you satisfied. There are also a few posts I've seen where people lose super slow so they don't have to cut a lot of calories and just take longer to lose. So, maybe just cutting 200 calories or 100 calories a day would work for you.
We all hate that you suffer in your fitness journey.
I was stuck at essentially the same weight for the last four years due to not being able to maintain a calorie deficit because I was hungry. Now I've reduced high fat foods and increased foods with fiber and I can finally lose weight without being hungry.6 -
nytrifisoul wrote: »spicy pickles, and spicy pickled peppers.
Yes same! Little pickles and pepperoncinis. Or kimchi.0 -
The way I deal with hunger is by making sure I am getting my 100 to 120 oz of water in a day. I drink 16 to 32 oz of water with every meal. I stopped drink carbonated drinks because they made me hungry because of all the sodium in the drinks. I also try and eat low sodium foods because and this may just be me but the higher the sodium in the food I eat the more I crave food. I also notice the higher the carbs in my food more food I want. Hope this helps.2
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I agree with many of the comments posted; however, you have to find what will work for you. Hopefully, you have gathered a few ideas offered that you might like to try.
For me, I rarely suffer hunger and if it is true hunger then I keep cut veggies/fresh fruit/rarely eat but I keep frozen bags of broccoli steamed with balsamic always available. I IF 18:6 and eat nutrient dense unprocessed low-calorie food....lots of it but twice a day. I don't want the insulin release and continual digestive process with lots of mini meals and I'm after health/regeneration (and autophagy). If I'm truly hungry (rarely-I eat lots of food) at any time, I eat but staying within my deficit for the day. I eat high fiber fresh whole foods...no sugar, salt oil. I chose my fat for the day - selecting from avocado, nuts, seeds/tahini. I stay low fat. I enjoy my lifestyle and love what I eat, I don't feel a sense of deprivation, restriction, or hunger. Eating this way has evolved over the years and it makes me happy, healthy, and at peace.
You usually find "disagree" with these kinds of questions because each of us has found a unique solution even though there are common themes (i.e., calorie deficit, tracking macros/micros). My way may not be right for you, and I respect that each of us is different. Through experimenting, I'm sure you will you own path for success. Wishing you the best health!0 -
jennacole12 wrote: »So it took me a long time to learn I am a volume eater, mini meals will never work for me bc I’m always starving. What I do is with every meal I incorporate a high volume low calorie food and they add little to my calorie intake but make me feel full bc my stomach is full. Some example are slices of zucchini and season and bake for a few minutes, you can also zoodle it but that takes more time, I slice a cucumber and add kernal seasonings white cheddar and EBTB seasoning, an entire pepper sliced in half with 30 g of fat free cream cheese and EBTB seasoning, I also eat sliced and seasoned eggplant or riced cauliflower (a whole bag) which I even add to my wraps and oatmeal.... sounds weird but I swear it’s good! When I say I add an entire giant cucumber or zucchini or even eggplant I’m not lying. It works great for micronutrients and satiation!
I never thought of eggplant! Is it really low calorie? I do lettuce, squash, and onion/peppers a lot to add bulk and nutrition.0 -
@dancingMoosie....eggplant is great as long as you don't bake/fry it in oil!0
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DancingMoosie wrote: »jennacole12 wrote: »So it took me a long time to learn I am a volume eater, mini meals will never work for me bc I’m always starving. What I do is with every meal I incorporate a high volume low calorie food and they add little to my calorie intake but make me feel full bc my stomach is full. Some example are slices of zucchini and season and bake for a few minutes, you can also zoodle it but that takes more time, I slice a cucumber and add kernal seasonings white cheddar and EBTB seasoning, an entire pepper sliced in half with 30 g of fat free cream cheese and EBTB seasoning, I also eat sliced and seasoned eggplant or riced cauliflower (a whole bag) which I even add to my wraps and oatmeal.... sounds weird but I swear it’s good! When I say I add an entire giant cucumber or zucchini or even eggplant I’m not lying. It works great for micronutrients and satiation!
I never thought of eggplant! Is it really low calorie? I do lettuce, squash, and onion/peppers a lot to add bulk and nutrition.
115-137 calories for a whole pound and a quarter eggplant (weighed raw, per USDA), depending on whether peeled or unpeeled.0 -
So...do I just bake/roast it???0
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DancingMoosie wrote: »So...do I just bake/roast it???
You can. If you bake one whole, it can be mashed and used in dips and things (like baba ganoush - though that has tahini so more caloric, but other dips are possible). Chunks in soup or stew or pasta are good, either cooked with the food, or roasted/sauteed/stir-steamed and added at the end. I like to roast slices with a topping, sometimes (stuff like pizza toppings, say); or use thin layers to make a thing similar to lasagna but with eggplant instead of lasagna noodles. Thin slices can also be used to make a rolled-up baked thing (rollatini) with a filling. You can make them into boat-shapes, and stuff with a filling (use the scooped-out part in the filling, or put it in soups or whatever).1 -
It did take me a long time to learn the difference between "not full" and "hungry". I could always eat more, that doesn't necessarily mean I'm hungry.9
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Re: how to deal with hunger.
I don’t think I’ve ever actually felt real hunger before.
I’ve been fortunate to always have food in my house or available to me. I wouldn’t wish hunger on anyone.
The stories I have heard from elders about hunger during the war years has left an indelible mark on me. I desire to eat food, yes. I crave food sometimes yes, but true hunger .. no.
To the OP - is it a craving? A desire to eat as much as you used to maybe? Are you starving yourself?
There is a difference between hunger and appetite. Hunger is physiological. Appetite is simply the desire to eat.
When I’m about to reach for a snack.. I ask myself am I hungry.. or do I just like to eat?
If I’m over my calories. I drink tea or have water.2 -
I usually do IF, either 16/8 or occasionally 22/2. The only time I really felt hungry to an extreme it was due to being dehydrated. I try to stay busy / occupied and drink lots of fluids.0
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I've learned to be okay with hunger at certain times. It's absolutely okay for me to be hungry at 11:30 am while I'm cooking lunch. It's okay to be hungry at 5 pm while cooking dinner. I learned that it's helpful to have 80-100 calories about 4 pm so I wasn't shaking while cooking dinner, and that I like about 250 calories in the evening so that I go to bed with something in my stomach. (I eat a very light breakfast cause food in the morning is just...ugh... for me, and I can't even with most food until about ten am.)
My main problem is that when I'm either emotional or in pain I like to snack. Also I'm a really good cook and I like food and I'm not too good at estimating portion size by eye.0 -
if it's between meals and I get hungry I drink water, usually 16 to 32 oz. I space my meals so I don't get hungry alot. I have breakfast - then a mid-morning snack- then lunch- then and late afternoon snack- then dinner - then I have a hot cup of green tea a couple hours after dinner or mint tea before bed.0
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I know this has been mentioned a lot already but for me it's all about timing and size of my meals.
I have played around with both meal size and timing in the past and it gets me all messed up and constantly hungry if I do anything other than my usual: A small breakfast around 200 cal, far larger lunch & dinner at specific times, and then SOME days a snack roughly the same size as my breakfast (~200 cal). For me it's around 7 am, noon, and 5-6 pm and that leaves me never hungry.
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OP you have made me reflect about hunger 😊. One of the things I have enjoyed about MFP lifestyle is that I no longer have the wild swings of being “hangry” or stuffing myself and feeling gross. My sugar intake is more controlled and reasonable and my food intake is intentional. . I also enjoy the hunger that appears before a meal these days because it feels really natural and I get to satisfy it with yummy food and that’s the best feeling ever.2
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nytrifisoul wrote: »spicy pickles, and spicy pickled peppers.
Yes same! Little pickles and pepperoncinis. Or kimchi.
I have yet to try Kimchi. I started pickling my own hot peppers and pickles because the store brands are not spicy enough. The hotter they are, the less you eat, and the better they curb the hunger.0 -
For me, the one switch that has finally helped me to feel full, satisfied and energetic is eating a large breakfast at 10-11am consisting of 40-50g of protein and 700-800 calories. I used to eat a smaller breakfast and lunch and I never felt satisfied. I would always have to resist the temptation to snack. Before, I would’ve demolished all the truffles! Today, my sister offered me a truffle and I honestly didn’t even want to have it. Also eating enough calories helps. I’m kinda tracking calories/guesstimating/intuitive eating and I roughly eat between 1800-2600 calories depending on my activity level.2
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I eat often. I have first breakfast at 8 A, then second breakfast (0
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Let’s try again...
First breakfast at 8 AM
Second breakfast at 11 AM (very Hobbit-like)
Lunch at 1 PM (largest meal of the day)
First snack at 4 PM
Second snack at 5 PM
Dinner (salad) at 6:30 PM
And frozen grapes for dessert
Typically 1350-ish calories/day4 -
@dancingMoosie....eggplant is great as long as you don't bake/fry it in oil!
Unfortunately, that is the only way I like eggplant
I think it's a texture thing. Sufficient oil changes the texture enough.
I like mushroom flavor but not texture, so I cook with them and then pick them out and give them to my OH.1 -
kshama2001 wrote: »@dancingMoosie....eggplant is great as long as you don't bake/fry it in oil!
Unfortunately, that is the only way I like eggplant
I think it's a texture thing. Sufficient oil changes the texture enough.
I like mushroom flavor but not texture, so I cook with them and then pick them out and give them to my OH.
Have you tried mushroom powder (can pulverize dried ones in a blender or food processor, since some of the commercial powders are salty or seasoned)?
Sorry, off topic: Mushroom powder is tasty, but not especially filling, except in pasta sauce with lots of nice tomatoes and lentils and the right seasonings.2 -
And it's opposite for me. If I eat breakfast, for some reason I tend to keep eating throughout the day. Why? Not sure. Probably a lot more psychological than physical. I don't eat breakfast and do really well if I follow my routine of not eating till earliest 11:30am.For me, the one switch that has finally helped me to feel full, satisfied and energetic is eating a large breakfast at 10-11am consisting of 40-50g of protein and 700-800 calories. I used to eat a smaller breakfast and lunch and I never felt satisfied. I would always have to resist the temptation to snack. Before, I would’ve demolished all the truffles! Today, my sister offered me a truffle and I honestly didn’t even want to have it. Also eating enough calories helps. I’m kinda tracking calories/guesstimating/intuitive eating and I roughly eat between 1800-2600 calories depending on my activity level.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I've always ate egglplant the way my mom cooked it. Mash the eggplant, dip it in raw egg, then scramble it. Throw on some hot sauce and yum.kshama2001 wrote: »@dancingMoosie....eggplant is great as long as you don't bake/fry it in oil!
Unfortunately, that is the only way I like eggplant
I think it's a texture thing. Sufficient oil changes the texture enough.
I like mushroom flavor but not texture, so I cook with them and then pick them out and give them to my OH.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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sweetheart1399 wrote: »I have dinner at 6-630 )
A couple of hours later like 930-10pm I get hungry again ugh I usually just have a little cereal with milk to kill the hunger. Could it be I need eat more during the day?
When you eat dinner at 6, it’s 4 hours to 10. It’s “time” to be hungry. Think about it. Breakfast at 7, lunch at 12, but you’re so hungry you have a little snack in between. Dinner at 6, but probably need a little afternoon pick-me-up. I plan a mini-meal late
At night for just that reason. I don’t sleep well if I’m hungry.
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corinasue1143 wrote: »sweetheart1399 wrote: »I have dinner at 6-630 )
A couple of hours later like 930-10pm I get hungry again ugh I usually just have a little cereal with milk to kill the hunger. Could it be I need eat more during the day?
When you eat dinner at 6, it’s 4 hours to 10. It’s “time” to be hungry. Think about it. Breakfast at 7, lunch at 12, but you’re so hungry you have a little snack in between. Dinner at 6, but probably need a little afternoon pick-me-up. I plan a mini-meal late
At night for just that reason. I don’t sleep well if I’m hungry.
It's why I always save 200-300 calories to the end of the day, so that I can have a snack and then go to bed. I know that it's very triggering for me to lie in bed and be hungry, and often will set off a binge (NOT helpful) so having a little something means that I'll be okay to go to sleep.
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For me, if I'm really truly hungry -- i.e., my stomach is rumbling -- then I'll eat a snack or whatever meal it's time for. If it's close to a meal then I just ignore it as best I can. --- But if I'm not really hungry and am just feeling like I need to eat something, which is often a craving for something sweet after I've finished eating a meal, then I'll drink some hot tea. For some reason I only need a little bit of sugar in my tea, unlike coffee (which I always drink in the morning) which has to be sweeter. So for a large mug of hot tea I use just a teaspoon of sugar (the real stuff, not artificial sweetener). Maybe I'll have a small piece of chocolate with it.
Also, I just recently found some large VERY delicious oranges at my grocery store. I often eat one of those mid-afternoon.... not sure if it's the sweetness or the juiciness but whatever it is it's very satisfying.
Now, I haven't been at this very long so maybe my advice isn't helpful for those of you who have been working at weight loss longer....but so far it's worked for me.0 -
i eat food that is filling. and i try to eat throughout the day ..as in grazing but planned grazing. i always bring snacks in the car where i spend a lot of time . i eat with out thought so if i dont bring them i will go through a drive thru somewhere and get something that i know i shouldnt be having. drink alot of water, tea , coffee whatever ..just have it with you because it keeps you filled up . its a mind game mostly0
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