Fitness Minutes: (2,041)
6 1/22/12 5:40 P
I refused to believe for a long time that my diet Coke habit was ruining my diet efforts because how could it? No calories, no harm, right? But for whatever reason when I decided that I had to give up diet soda once and for all it became a whole lot easier to control my hunger. I don't know if that's an issue for you but I thought I would throw it out there because it was huge for me and hopefully it will help someone else. I drink lots of water now but I'm not a great water drinker so I use Mio flavoring and zero calorie water flavor packets. Still, much easier to control my hunger. And now I still drink diet soda once in a while but when I do, it's like a treat for me.
I make sugar free jello and put it in small tupperware containers in the fridge and have one when I am craving something sweet or just eating because I am bored.
Fitness Minutes: (18,985)
1,404 1/22/12 5:10 P
I disagree that you don't need food when your stomach is complaining. Eat more! Find something really healthy -- fruit, salad, whole grains -- and eat. If you're not hungry and just bored and restless, then yeah, distract yourself or something, but when your body is hungry, give it more food. Starving yourself is bad for you.
Good question, that's something I've struggled with too & that ends up causing me to go off track because I end up giving in & just eating...
I was told awhile back by someone here on SparkPeople that "it takes 30 days to build or break a habit" & I can completely understand that. Like you said, your body is still used to eating & being fed whenever. For me, after the first week I'm starting to get used to eating less.
Between meals, I usually "snack" on healthier things with less calories such as fruit, nuts, low-fat yogurts, vegetables, mini rice cakes, 100-calorie packs, etc. For me, I've caught myself not necessarily being hungry but just wanting to be able to EAT. So what I did was made little popsicle type things, using water & those little flavor packages you add to your water bottles & just stuck a toothpick in the centers then put them in the freezer to freeze. They're really good & theres nothing in them! Double win.
Just have fun with your foods & if you're really hungry- eat. Don't deprive yourself from anything. You can do it!
Fitness Minutes: (12,146)
1 1/22/12 4:00 P
In order to fight hunger I indulge in natural H20. Decaff tea helps too. I also do 5 to 6 small meals thru out the day.
Fitness Minutes: (46,512)
1,216 1/22/12 3:41 P
It's a challenge but I eat more frequently not less. 6-8 mini meals or snacks so I am not starving. Also, have a high protein or high fiber low cal snack around. I like a hard boiled egg or small bowl of oatmeal or greek yogurt with raisins and splenda and fruit. Also, a fresh apple or other fruit keeps me full and satisfies my sweet tooth.
Things that help me is to eat regularly scheduled meals and well rounded meals. Also exercise helps me to control my appetite. My appetite is reduced after I have exercised. Some days I plan a treat ike strawberries while I watch a movie. Plan a few treats, eat at regular intervals and exercise.
There are a few things that help me: keeping my meals pretty small so I have a few hundred calories for snacks as well, making sure each meal/snack has protein+fat+fiber, keeping premade salads in the fridge (black bean/corn, quinoa, carrot with cashwes, Mexican coleslaw) that give me a great serving of nutrition for minimal calories, bulking up a bit with extra veggies and fruit (added to salads, smoothies, sandwiches, or as sides). I also like to drink warm lo-cal liquids. Often when I feel "hungry" I just need to sit down and give myself a break. Making a cup of tea or coffee forces me to relax for a bit. In the past I've eaten just for that excuse to rest - no more!
I also think for me that it helps to realize that a bit of hunger is okay. After years of overeating, it can be a bit scary to hear the tummy rumble before meals. I'm trying to train myself to realize that a little rumble while I'm preparing the next snack or meal means that I didn't overeat at the previous snack or meal. However, if I got too hungry I would definitely look at the quality of what I'd been eating (if it's junk I'd improve the quality of my meals/snacks, and see if it improved), and maybe add an extra healthy snack.
I am in my 3rd "official" week of SparkPeople and really have not checked the message boards that much BUT feeling hungrier these days. I know water helps me but just staying busy helps me take my mind of of food. I get up so early that by now, I have exercised, eatened breakfast so I just need to stay busy!!!
Fitness Minutes: (96,133)
7,123 1/22/12 10:20 A
pile your plate high with steamed veggies sprayed with ICBINB spray
Some kind of distraction which makes me get on my feet and move ... even if it's something simple like helping my boyfriend find some item or helping him do some chore. THAT kind of thing REALLY helps on my days off of work. At work ... I limit the amount of food I bring in my "lunch" bag and basically I'm too cheap to go out and spend $$$ on food while I'm at work! :-) It's a small blessing ... and then I get some water or green tea. If I'm really hungry while at work, I will have a coffee from their coffee bar, which has some whipped vanilla latte in it (I only have a little to act as my creamer and sugar) so it can be up to 150 calories/ 14 oz cup.
If I'm hungry I try drinking water, tea or a cup of coffee first. The act of fixing yourself a nice hot cup of tea is enough to take your mind off of being hungry and puts something warm in your tummy so it's not empty.
I eat approximately 300 calories four times a day -- about every four hours. I make sure I eat a balanced ratio of carbs, protein and healthy fats. I drink as much as I can and find that I am never really hungry until it is time to eat again. This is working well for me.
It will get easier over time. The more you improve your diet, rather than just cutting back on the foods you've been eating, the easier it will get. This thread is full of great advice, and I don't know if there's much I can add, but in case it hasn't been covered, here are a couple thoughts:
Low-calorie soup with a meal can make it much more filling. I like to get the pureed soups that come in quart cartons (like the soy milk cartons). They are generally about 100 calories per cup. Recent studies have shown that people who eat soup prior to a meal ingest fewer total calories for the meal. Same goes for a small, 100 calorie or so salad. Another soup you can do is simply spinach pureed with broth and maybe some pepper or chile powder. I like to puree the spinach and add it to the soups I mentioned earlier. This makes them even lower calorie, and adds nutritional punch from green, leafy veggies.
Chewing gum can be helpful sometimes when you're wanting ot snack. The minty taste helps take the appeal out of that donut or cookie, and it keeps the jaw busy.
The more you can stay away from refined sugar, the less appealing it will be. I used to be helpless against the office snacks as well, but they have to be really special, homemade treats to even tempt me these days. Stopping drinking soda (both regular and diet) is what really helped me turn the corner on this one.
When you eat a meal or snack, make sure it has some protein and fat in it. It's easy to grab an apple, but it will keep you full much longer if you have a bit of cheese or nuts with it.
I agree. Lots of water and tea. I also always have baby carrots and usually hummus in the fridge. It's amazing how many baby carrots you can eat for very few calories, and just a tad of hummus, or maybe Thai peanut dressing gives a little extra umph.
I recently discovered - get this - all natural, organic dehydrated peanut butter. 2 TBSP rehydrated have 50 calories vs 200 with normal peanut butter. It's good, and it'll be fantastic in satay and dishes like that. Great on toast, too.
Fitness Minutes: (15,671)
157 1/21/12 11:17 P
If I get hungry between meals I drink flavoured Metamucil. Keeps me full until it's time to eat.
This is just what I need. I have noticed that I am getting really hungry, I don't know why. I will have to try some of these tips. Thanks
Fitness Minutes: (33,126)
7,826 1/21/12 10:44 P
sm frequent meals fiber, protein, sm amt healthy fat--all help stave off hunger eat you cals set up by SP be sure you are eating good quality food, not junk--junk leaves you wanting more lots and lots of fruits and esp veggies water, water nuts, be careful of portion GOOD LUCK!!
Fitness Minutes: (18,577)
740 1/21/12 10:34 P
Fitness Minutes: (18,577)
740 1/21/12 10:32 P
Eat enough calories in 5 small meals a day.
Always have a pot of soup in the fridge.
Always have packets of low sugar instant oatmeal.
Always have organic cups of applesauce.
Always have chewing gum.
Always have real peanut butter.
Always have a pan of roasted veggies.
If I get hungry, most times I have to have something that's real food and hot.
Buy a tea kettle.
Fitness Minutes: (12,859)
458 1/21/12 10:14 P
I am at the end of week 3 and I am here to tell you that the first time in YEARS that I have actually felt hunger pangs! I usually eat all day long and the other day I laid in bed and my stomach GROWLED! I usually eat not because I am hungry, but because my tongue wanted to taste something!
So now that I am down to 1300-1500 calories a day, here is how I keep from being hungry;
I eat 2.5 cups of lettuce with another veggie, usually cukes, tomatoes, or broccoli (about a cup) with 1 tbs of salad dressing *half of a normal serving size* along with something crunchy, like sliced almonds, sunflower seeds, or chow mein noodles..usually a few tbs worth. I do this with EVERY single meal, except for breakfast.
For breakfast, I usually eat pretty heartily...steel cut oatmeal *1 cup* with a banana mashed into it. Or a cup of ff vanilla yogurt with the banana, or strawberries, or even blueberries. With that I will have a slice of Aunt Millie's light Whole grain toast *35 calories* with a slight smear of butter or jam *less than a tbs*
For snacks I chose veggies, fruit, cottage cheese, bosco sticks *just one*, or something around 100-150 calories.
I drink TONS of water, usually 10-14 cups a day, add in 3 cups of tea sweetened with Truvia, and I usually end up with 17 cups of water a day.
If you seem to find yourself hungry a lot, grab some of those snack sized baggies and after grocery shopping start loading those up with veggies, or portion out serving sizes of chex mix, or Quaker Rice Cakes (minis).
I have never been really good about drinking water, or anything for that matter. I would get through most of a day and couldn't remember if I had drank anything or not. So obviously one of my goals is to drink as much water as I can during the day and most days I can get close to 8 glasses and my body is starting to tell me it is thirsty for water! That has helped my appetite ten fold. All these years I was always so hungry and all I needed was much more water. It sure has helped the energy too!
I eat five meals a day -- between-meal snacks work very well for me. Also make sure that you are getting enough protein. People tend to focus on veggies and fruit, but that sometimes leaves you feeling hungry. I have protein shakes for morning snack, have a half-sandwich for lunch, Greek yogurt or a banana for afternoon snack. Lots of veggies and some meat for dinner. This way I am never hungry and eliminate the craving for candy or potato chips!
Do you eat small frequent meals and drink enough water? Eating a handful of nuts or peanut butter is filling.
Fitness Minutes: (18,536)
307 1/21/12 3:52 P
I have been using PGX supplement pills... they bulk up in your stomach and provide you with additional fiber. I like the pill ones... but it also comes in powder form. I like these because they keep me feeling full and help my blood sugar stay level throughout the day, so I don't crash! So far so good!
Plus I eat four small meals plus snacks throughout the day... I never used to eat lunch, I just worked through the day and then gorged myself at night.. I have so much more energy now too! Good luck everyone!
Fitness Minutes: (74,991)
7,444 1/21/12 2:51 P
When you're hungry, try some herbal tea before having food. Perhaps it will satisfy you.
Fitness Minutes: (411)
2 1/21/12 2:44 P
Thanks for all the tips!
My problem is clearly that I haven't changed much of what I'm eating yet, so my meals are too high in calories, leaving me little to play around with for snacks. I'll definitely take some of everyone's suggestions.
My biggest challenge at this point is resisting the cookies, pastries and other goodies (like McDonald's breakfast sandwiches this morning) that my co-workers like to bring in for everyone!
I keep myself busy with activities. I work on chores or do some cleaning. That takes up some time and burns a few calories, and I can reward myself with a small snack when I'm done if I'm still hungry and mealtime is a ways away. Then I'll have staved off my hunger for a little while.
1 in 6 Americans go hungry everyday. 7% of people over 50 in Florida alone go hungry. All you have to do is think about them and hunger pains for you wont seem so bad. Everytime you're hungry think, about what you could donate to keep another person fed. Clean out your pantry and take some can goods to the soup kitchen, you will be glad you did!
I found that it helped to experiment with portion size with the meals and snacks I ate throughout the day, so that I could figure out what kept me satisfied throughout the day. Results vary from person to person, but here are some examples from my experience.
1) No matter how much I eat at breakfast, I'm still hungry about 2.5 hours later. So I stopped trying to find a meal that would keep me full until lunch. Instead, I eat a fairly small breakfast (1 cup high protein/high fiber cereal and 1/4 cup nonfat milk), and then have a small snack around 10 am (e.g., a piece of fruit and half a dozen almonds).
2) I keep my snacks fairly small (about 100-200 calories), but I eat them fairly often. My typical snacks are: a piece of fruit and about 30 calories' worth of nuts, a 6 oz serving of yogurt (about 100-150 calories), a small serving of cereal with milk, a piece of fruit and a couple of squares of dark chocolate, or, if I have the mindless munchies, 5-6 cups of air-popped popcorn. I probably have at least 3 and sometimes 4 snacks a day. I find that these snacks don't leave me feeling full, but they certainly stop me from feeling hungry.
3) I find that eating a huge salad for lunch (which includes about 2 cups of leaves, 1 cup of raw veggies, and about 3 ounces of lean protein) leaves me feeling very full - and gets me most of my freggie servings for the day. This is a fairly low calorie meal (usually about 225-300 calories), so that I have a lot of calories "left over" for the rest of the day.
I had a lot of weight to lose, and I can remember being climb the walls hungry for the first couple of weeks. But that helped push me to make changes in what I was eating. I radically increased the amount of fruit and veggies I was eating, because they're high-volume, low-calorie with a good nutritional profile.
I also learned: it's okay to be hungry; plan a 200 calorie afternoon snack to tide me over; the feeling that my stomach is empty fools me into believing I'm hungry, but I'm not; it gets much, much better.
Now, ten months in and 80 pounds gone, I generally get hungry an hour or so before my meal, and sometimes again around 8 or 9 at night. The nighttime hunger I just ignore, since I'm going to bed soon, and the rest of it is fine, since I'm going to eat soon.
Hang in there for a couple weeks, and it will feel so much better!
Fitness Minutes: (37,929)
705 1/21/12 12:10 P
Things that have worked for me:
#1 - Taper down. I can't go from eating lots to eating a less all at once or I am ANGRY and STARVING. I have to reduce my calorie intake over a few weeks to get to 1200-1500. So, week 1 I reduce portions, week 2 I cut dessert, week 3 I make low cal substitutions and then I am back in my appropriate range.
#2 - Hunger is not an emergency. I have to remind myself that I don't have to be full all of the time. Hungry is ok. I can deal with it for a few weeks while my body adapts.
#3 - Leave the table/room. Once I have eaten I have to get away. I can forget about eating...but not if I am sitting at the table staring at the pantry.
#4 - Tea. A hot mug of tea takes me 20 minutes to drink. I don't really like tea but it helps distract me from hunger and keeps me from grabbing something inappropriate.
I have adopted a new eating plan that has me feeling full all day long! I am eating 4 small 150-250 calorie meals throughout the day and one 500-700 calorie meal for dinner. I am also drinking about 80 oz of water throughout the day. I was a little hungry the first week or so, but that went away. I am truly amazed at how such small changes can make such a huge difference.
If you decide to try it, let me know what you think.
You could do "the green bean test." Think of a food that isn't disgusting, but that you don't like very much. Many people use canned green beans as their example. When you're hungry, ask yourself, "Am I hungry enough to eat [whatever your test food is]?" If the answer is yes, then eat a healthy snack. (It doesn't have to be your test food, but it shouldn't be a "treat," either.) If the answer is no, then you're probably more bored than hungry, so you could take the amount of time you would spend getting and eating your snack and do something different-- look at a silly website, walk around the building, go get a newspaper, etc. Sometimes you just need a little stimulation, not necessarily food.
If you know that your hungry spells would always pass the green bean test, then consider making your food tracker public for a little while and asking the question again. People could then look at what you're eating and suggest more filling substitutes.
Fitness Minutes: (60,353)
384 1/21/12 11:43 A
Bitterquill is right! You may need to change the quality of the foods you're eating in order to reduce hunger. For example, if I don't have a protein-heavy breakfast, I'm ravenous by 10 am. Also, you may want to try increasing your water intake - it will help you stay hydrated and feel full. Good luck! :)
How long it lasts is going to be different for everyone. I actually eat a larger volume of food than I used to even though I eat fewer calories, because I eat lots of veggies and fewer calorie-dense foods. That can help a lot.
Fitness Minutes: (411)
2 1/21/12 11:19 A
I've just started at SparkPeople. I've started tracking my food for the first time ever. I'm trying my best to reduce my daily food intake to fit into my calories/carb/fat goals. My problem is that I'm eating less than I used to. Great for losing weight, however, as my body is used to eating more food I find myself very hungry between meals. It's getting harder to stay on track when my stomach keeps grumbling. I've read many times that this is common, my body doesn't need the food, it just thinks it does.
Can any one tell me how long this is likely to last and give me any tips to stay on track while my body gets used to taking in less food?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.