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How do you get over the constant hunger?



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ALGEBRAGIRL
Posts: 1,661
12/5/12 5:18 P

Get used to hunger. Do you know when and where your next meal is going to be? Wait for it. Appreciate it.

Frankly, a life without hunger - ever - is a life that is fairly comfortable. A twinge of appetite. A craving. Just part of life, and you can learn to roll with it. But real hunger? There are plenty of people who have no choice and experience real hunger that's not going to be eased in the next four hours. Appreciate the twinge, the crave, and know it's not going to be much longer before you're eating again. If you really feel like you're focusing on it, then do something that really engages you mentally and physically. I find a good walk around a new bookstore, or shopping, does that for me.



BEANBYDESIGN
SparkPoints: (31,282)
Fitness Minutes: (36,402)
Posts: 1,021
12/5/12 5:06 P

When I get crazy-hungry, it's usually because I'm not eating enough (healthy) fat. Usually replacing less nutrient-dense foods with things like salmon, avocados, and nuts and nut butters helps. Keep in mind you do need to watch your portions when eating stuff like this, but for me, an ounce of nuts or a tablespoon of peanut butter goes a lot further than other snacks.



LOVE4KITTIES
Posts: 1,907
12/5/12 4:49 P

I eat within my Spark People recommended ranges and am very rarely hungry. I think that getting a balance of carbs, protein and fat at each meal is key. So, for example, instead of eating cereal and a banana for breakfast, I will do something like make oatmeal (using milk instead of water and then adding a tbsp of peanut butter), an egg sandwich (egg or egg white, whole grain toast, lowfat cheese) with some fruit or maybe have nonfat greek yogurt with a couple of servings of granola. Each of these has protein, fat and carbs and each leaves me comfortably full until lunch. Lunch might be something like a sandwich (whole grain bread, avocado instead of mayo, maybe some cheese) with fruit, a burrito (homemade refried beans, whole wheat tortilla, etc.) with fruit or veggies and hummus on the side, homemade split pea soup, a large salad (with things like an egg or half an avocado, lowfat cheese, chicken, mushrooms, etc.) with a piece of whole wheat toast on the side. Dinner might be a chicken wrap (chicken, half an avocado, plenty of romaine, whole wheat tortilla) with some oven fries, a lean steak with a veggie and a baked sweet potato, spaghetti with salad, etc. Ease into lower calories because doing it too quickly can definitely leave you hungry. Don't do anything to lose weight that you cannot sustain for a lifetime.

Edited by: LOVE4KITTIES at: 12/5/2012 (16:55)


ARMARTIN527
SparkPoints: (15,640)
Fitness Minutes: (28,516)
Posts: 100
12/5/12 4:11 P

I'm a low carber too and RARELY feel hungry. I agree with Russell. My diet is high in fat & protein and very little carbs. Eat more protein and less empty calories and that might help with your hunger situation. Good luck!



RUSSELL_40
Posts: 16,826
12/5/12 9:42 A

I eat low carb, and hunger just isn't anything I have an issue with. I thought also that it was the protein, figuring that since it took longer to digest, it kept my blood sugars from crashing, and feeling hungry. Actually it was fat.

Yep, more fat will end hunger. I use olive oil in my stir fries to up my fat % to 60-70%, and that is just chicken and vegetables usually. Eggs for breakfast. No wheat or raw vegetables in my diet. Tomatoes are my favorite, because you can overcook them, and they just taste better.

The other thing you might want to try is just avoiding a super carby meal. When you do that, your blood sugar spikes, then Insulin is released, and it plummets. As it approaches 70, you feel hungry. That is natural, and why we are supposed to get a mix of carbs, fat, and protein at each meal. Don't eat cereal and a banana, and expect to not be hungry 2 hours later.

Snacks can be your savior. Cheese, or nuts have fat, and a little bit of carbs, and protein.

You shouldn't be hungry, and if you are eat. If that consistently puts you over on calories, you should ask if a diet that leaves you either hungry, or doesn't help you lose weight is something you should keep eating. Keep changing till you find something that lets you lose weight, without any hunger.



SINGINGMAIDEN
Posts: 250
12/5/12 8:08 A

Definitely try to up the protein and fiber. Also, how much water are you drinking? I find that when I'm drinking 8 or more cups a day I am less hungry.



KRALLEN1
Posts: 257
12/4/12 9:32 A

I was that way when I first started using Sparkpeople. I think our bodies just have to adjust to taking in lower calories. There are still days when I am hungry all day long but most days i am good. I have also noticed eating more protein keeps me full longer. Pistachio nuts have been a great snack for me.



HSHOEMAKER
SparkPoints: (2,019)
Fitness Minutes: (3,076)
Posts: 56
12/4/12 7:34 A

If I get hungry and I am somewhere I can eat, I do.

Eating every 3 to 4 hours in small amounts helps. Hard to get hungry eating like that even if you aren't eating that much. And helps any side effects if dieting from showing up. (Cranky, sleepy)

Protein helps. Small amounts of fats... Never just carbs, I do not stay full off grains

Vegetables help. Can you have cooked veggies?

For me running is an appetite suppressant. It makes my hunger shut down. Others are opposite though. For me weight lifting makes me super hungry all day and I have heard others say the opposite. Regardless though, exercise can help



DIETITIANBECKY
Posts: 26,577
12/3/12 7:38 P

It would be helpful to see your nutrition tracker---to be able to give more appropriate suggestions. Let me know if you need the steps to do this.

It would come down to what veggies and fruits can you tolerate. And how should they be prepared. I am also curious as to your protein intake. The type of carbohyrate foods you are eating....these can all impact hunger.

SP Dietitian Becky



MUSICALLYMAGIC
SparkPoints: (105)
Fitness Minutes: (25)
Posts: 2
12/3/12 4:40 P

Hi Kiwi,

Oh no worries, baby is 8 months old and I'm not breastfeeding anymore so it's nothing crazy like that. I'm 180 pounds and I'm normally 165 so I'm definitely not trying to become a super model or anything lol. I actually look quite skinny once I hit 155 but I haven't been that since high school, I'm happy to get to 165.

You're right, I should be seeing a dietician due to my IBS issues.

Thanks for the advice!




SLIMMERKIWI
SparkPoints: (128,429)
Fitness Minutes: (32,656)
Posts: 21,446
12/3/12 4:19 P

Because you have IBS you should be seeking help from a Registered Dietitian. Your needs will be a bit different. Your Dr will be able to refer you to one!

It could be that food is shooting through you without being digested, so your body isn't actually getting the nutrients that you think. As an example (and a gross one:-( My hubby has Crohn's for which he recently had a bowel resection. He has to have tons of medication in the a.m. (17 tablets). A couple hours after taking them, he saw one floating in the loo. It stood out because of it's colour. That was a real good indicator of how quickly food can go through you. It may also be that you may need some supplements.

The other thing is you mention that worries me is your mention of wanting to be 'thin' ... and ... after having my baby! How old is your baby? Are you breast feeding your baby? It may be that you are wanting to do this far too soon. You would be best to talk with your Dr and be advised by someone qualified.

Do you really NEED to lose weight or is it that you WANT to lose weight? (What is your height and current weight?) You might already be a healthy weight!

As far as feeling hungry is concerned, NO we shouldn't feel hungry. You should NEVER start shaking because of this. It is an indicator that you need to eat more...... and eat regularly.

This isn't a diet - it is merely a healthy lifestyle. It is NOT about deprivation or starvation - it is about balance - food and exercise, and time out. It is about ensuring that you eat an appropriate amount, eat all of your meals (don't skip any), and eat a good balance of carbs/fat/protein. it is about good hydration and an appropriate amount of exercise - not over-exercising!

Kris



JENNILACEY
SparkPoints: (74,381)
Fitness Minutes: (62,236)
Posts: 2,489
12/3/12 3:39 P

Not at all. I feel satisfied all day on 1300-1400 and burning 2000 cals. I'll admit, at first it was an adjustment but once I learned the proper foods to eat to keep me feeling full, I don't feel hungry at all except for when it's time to eat.

One thing I found I was majorly lacking in my diet was fibre. When I brought that up to 25g a day, it got much better. I eat a ton of veggies, beans and fruit now (veggies more than fruit). Veggies especially, are not a lot of cals so you can bulk up all your meals with those. I choose high fibre fruits, high fibre and high protein breads and try to get most of my fat from healthy fats (polyunsaturated, monounsaturated and omega 3s).

I find the healthier you eat, choosing complex carbs, healthy fats and lean protein. The more satisfied you'll be all day. I also eat 3 main meals and 2 snacks. I fend off evening hungry by have a late dinner (8pm). If it's not emotional eating, then it's perhaps something lacking in your diet. For a lot of people it's protein, for me it was complex carbs (fibre).

Edited by: JENNILACEY at: 12/3/2012 (17:28)


MUSICALLYMAGIC
SparkPoints: (105)
Fitness Minutes: (25)
Posts: 2
12/3/12 3:31 P

Ok girls n guys,

I have dieted plenty in the past, and I now need to lose about 15 pounds after having my baby. But here's the kicker...every single time I've dieted in the past, I am absolutely starved, and this time is no different.

I am doing generally 1500-1800 calories a day, so I'm not starving myself or anything, or doing a load of exercise. However, I still get famished. And it's not eating out of boredom or anything like that, I swear. I actually get so hungry sometimes I start shaking...and no, it's not diabetes either :S

Is hunger something you just have to tolerate when you want to be thin? This is something I'm sort of thinking is the truth now.

My other disclaimer: I have IBS, so I can't eat whole grains or raw veggies...I think that might be where I get screwed. I can't have diet foods either as the sorbitol/aspartame/random fake sugars trigger attacks. So naturally I have to eat quite a bit less food to meet the calorie restrictions.

Any advice, or does anyone have a hunger supplement that works well for them?

Thank you!



 
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