I find that "starchy carbs" don't have a lot of "staying power" with me, whereas protein and "complex carbs" do. To help with that "hunger voice" I have increased my protein and decreased my starchy carbs, and I go for the "volume" that my eyes and stomach demand, by making up the balance with plenty of veg and fruit. A well-balanced diet of high-quality nutritious food does help a lot! If you can forego all "junk food and fast food" for a few days, the craving need to fill yourself with it will begin to diminish. Faster than you'd expect!
Furthermore, I make a point of giving myself good-quality, flavourful, "not diet food" food. Slowly savouring a little portion of something really exquisite can go a long way towards satisfying the "feed me something nice!" voice, without necessarily adding a whole lot of calories.
It's helpful to decrease or ditch the calories you drink (be that soda, frappes, alcoholic beverages, sweetened ice tea, etc) because they don't really add a lot to your feeling of "fullness" - if you exchange some "beverage calories" for some "food calories" you might find you'll have enough food to feel properly fed.
Goal 1 - break 200 (46 pounds lost)**DONE** Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE** Goal 3 - BMI = Normal (154# or less)
Most people who are craving carbs do not need to do extremely low carb to get the cravings under control. Usually about 40-45% of your calories coming from carbs will do the trick. That is the lower end of your SP carb range or slightly lower; "and" make sure that "all" your carbs are from nutrient-rich, high-quality foods: fruits, beans, whole grains, brown rice, oatmeal, baked potato, lima beans, sweet peas, skim milk, yogurt, etc.
And realize that the carb desire will decrease in about 5-7 days.
Becky SP Registered Dietitian
Fitness Minutes: (93)
18 7/5/13 11:21 A
Yeah I meant the voice in my head in the original post.
I know to get something healthy to eat if I am really hungry. I have found it can be quite difficult to now tell this voice no when it is used to getting what it wants. I am trying to do things instead of focusing on it.
I can tell you my hubby is impressed by how clean the house is.
Whether you are talking about " mouth hunger ", since we rarely feel actual hunger, or a voice in your head, it is a serious issue. You can't talk down the voice in your head, or else we would all be at a healthy weight.
So what you need is a diet that gets rid of cravings, which is what you are talking about, and makes it so you stop thinking about food.
You are in luck. It is called low carb. Go get a copy of Dr. Atkins New Diet Revolution. It is probably at your local library, so free. Read it and see if it is something you could follow. It works, and you are never hungry, or thinking of when your next meal is.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
If you're eating a nutritious, balanced diet without enough calories and are experiencing more of an appetite issue versus a true hunger issue, just talk back to the voice back in your head. As a society, we strive toward comfort -- if we're a little cold we put a sweater on, if we're a little hungry we eat -- but it's okay to be a little uncomfortable. If your voice is saying, "Feed me" when you're not actually hungry, just remind yourself that it's okay to be experiencing a craving to eat but that you're going to ride it out by keeping yourself busy. For those of us who are used to overeating, that can be a hard pattern to break, but it can be done with practice!
If you're not eating enough, that's a whole different story.
It is probably good to determine if this is: mouth hunger (you want the feeling and taste of food) or true belly hunger.
If belly hunger, then you need to be looking closer at those 1500 calories. Are you getting at least 60 grams of protein daily, 25 grams of fiber, 5 servings of fruits and veggies, etc.
Fitness Minutes: (15)
1 7/3/13 5:51 P
My account is not accurate on here because I mainly paper track.
Today I will be eating right at 1500 calories, maybe a little over.
I am going to the store today and am going to get some carrots and other things to have with lunch to help bulk it up.
Fitness Minutes: (74,443)
3,293 7/3/13 4:19 P
I drink more tea, have a high-protein snack or get out of the house and DO something unrelated to and apart from food.
Crochet is a great idea. Take a cold drink, walk to the park and crochet outdoors (away from your fridge)--even better.
I'm lucky--the times when I really feel hungry and have the urge to snack with wanton abandon are pretty few and far between. However, I have been doing this diet thing for a LONG time and I've found an approach that works for me.
Please be kind to yourself and realize that it is OK to be imperfect and that it can take a while to figure out what really does and does not work for you.
P.S. I agree about the pretzels...probably not a great choice if you really are focused on losing weight. This doesn't mean that you can never have pretzels again, but they are pretty empty calories, so it might be a good idea to set them aside for a while.
No, really, bear with me. Today, you're at just under 1300 calories. I'm not sure how active you are, but that does seem low to me. I'm eating about 1700 calories or more each day and I'm losing weight well. I do cardio 3x a week and strength 2x a week so I'm not exactly a gym rat.
You're making some great choices through the day. If you're hungry between meals, try planning some snacks - I usually do fruit + a protein. A cheese string + an apple comes in under 200 calories and fills that gap between meals really well. It also reduces my cravings.
Finally, remember this is all advice you can take or leave, the pretzels you had with lunch today probably aren't a great choice. I'm not advocating low carb at all. I just ate a cheese bun, in fact. But I didn't have a cheese bun AND pretzels (mmmm pretzels).
That said, your carbs in your tracker aren't overly high on the entire day. So it might be better to just add some protein into your diet. Although it's hard to tell since the salad you tracked doesn't include macronutrient (protein/carb/fat) counts. I do find that some protein is much more filling than carbs. If your lunch is filling enough without the pretzels at that time, what if you saved them to eat at 3pm with a bit of hummus?
Add some veggies to your lunch, maybe? I know it sounds trite, but maybe a salad with some chopped cucumber, carrots and peppers?
Fitness Minutes: (93)
18 7/3/13 2:01 P
How do you stop focusing on the stupid voice in your head telling you that you are hungry?
I have everything tracke for today but my body is saying feed me! I have worked out twice and am about to pick up my crochet hook and start working.
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