Beat hunger/cravings

brennanholly2390
brennanholly2390 Posts: 1 Member
in Getting Started
Hey
I was wondering if anyone can provide any tips to beat cravings and hunger?
I am hitting my macros but find I need to eat often and cravings/hunger urges hit me out of nowhere especially on days I am feeling tired and overwhelmed. All tips welcome. Thanks!!

Replies

  • lynn_glenmont
    lynn_glenmont Posts: 10,089 Member
    Some people find fat or protein more satiating. Some people find high-volume eating (lots of high-liquid and/or high-fiber veggies) more satiating. You'll have to experiment to find what works for you -- it's not one-size-fits-all.
  • AnnPT77
    AnnPT77 Posts: 34,133 Member
    edited March 2023
    I fatigue is triggering hunger, it may be more direct to try to achieve better sleep quality/quantity if that's possible, or use stress reduction/mitigation strategies if stress is part of what's causing the fatigue. It's pretty normal for the body to respond to fatigue by seeking energy, and calories are energy . . . so here comes appetite.

    Some people find so-called whole foods more filling than more highly-processed foods. Sometimes timing of meals/snacks, or their relative size, or their nutrient composition can help minimize frequency of hunger. One option would be to budget in some snacks on a "when you need them" basis by banking a few (truly a few!) calories on lower-appetite days, then spending them on extra snacks on the more hungry days. (Banking too many calories when already in a deficit can backfire by creating more/bigger cravings.) This amounts to managing calories more as a weekly average vs. exact every day, which may be helpful if you're feeling reasonably sated some days and hungrier others.

    If you're trying to lose weight fast, maybe try losing weight slower (but more sustainably/pleasantly). Another thing you can consider is to estimate your current maintenance calories, and recognize that if you eat a little bit more than your calorie goal some days, but less than maintenance, you're still estimated to lose weight, just a tiny bit more slowly.

    ETA: Are you by any chance in the first couple of weeks of a new calorie deficit, new eating routine, new workout schedule, or multiples of those? There can be an adaptation period where the body kind of complains about the change in habits, but it will settle down after a couple of weeks or so. That could manifest as appetite.
  • ladydissention
    ladydissention Posts: 3 Member
    Both of the responses above/previous are great!

    I've also encountered information via other weight loss programs that indicate that significant weight loss actually leads to increased appetite through an increase in the release of hormones related to hunger. It seems unfair, right?! For me, those hunger pangs can feel intolerable at times!

    Another thing I've learned is that there are different types of hunger, including stomach hunger, mouth hunger, and emotional hunger (I feel like there's a 4th one, but I can't remember it atm). What often helps me is identifying that type of hunger I'm experiencing and having a contingency plan on how to sate the hunger, e.g., if a mouth hunger--like craving something sweet--can I get away with having a single cookie and feeling satisfied afterward? Additionally, I've encountered info showing that generally, a craving will pass after 20 min. So if I'm simply craving food and know it isn't based in logic but instead in habit or in emotion, I'll change my environment, e.g., go for a walk or call up a friend, for 20 min and come back. If I'm still craving that food, I'll either limit myself to a little bit or find a healthier substitute.
  • qwert1225
    qwert1225 Posts: 4 Member
    I'm a mindless eater especially when I'm stressed or focusing. I usually seek for salty and crunchy chips or popcorn. So I replaced those with carrots (and some dressing) and pistachios. Pistachios are high in calories but it also required opening the shells so it's been working out great for me to give me the feeling of eating while not overeating.

    When I have other food craving, I eat it but a very small portion to still meet my calorie goals. Otherwise, I'll go crazy and snap. Good luck with your journey

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