I don't let myself get starving. If 0 is starving and 10 is overstuffed I try to always be between 4-6. I eat if I feel hungry(assuming I am well hydrated) If you aren't drinking enough water then up you fluid intake. I MUST have around 15-20 grams of protein in the morning within 30 min or I feel hungry all day no matter what. I also need a recovery meal with that much protein after I workout. I do a protein smoothy with coconut water and fruit and drink 1/3 before my workout and the rest after. I eat protein/carb/healthy fat 5-6 times a night. I eat veggies whenever I want in unlimited portions(except avodcado, carrots, and potatoes)
I have a cup of green tea and a half ounce of almonds when I get really hungry, usually at about 10:30 in the morning. Some studies show that green tea increases fat burning, and the protein and healthy fat in the almonds seems to be enough to make me feel full until lunch.
I seriously don't know if I could have lost the weight I have so far without Blue Diamond Wasabi Soy almonds. A half-ounce of those are 85 calories, and so incredibly good.
Fitness Minutes: (21,962)
5/4/12 1:38 P
16 ounces of water with meals seems to keep me feeling fuller for longer.
Fitness Minutes: (54,058)
5/4/12 12:44 P
When I get bored, I get hungry. So, my main way to fight hunger is to keep myself busy. In the event I just don't want to be busy/no energy, I drink a glass of ice water and wait 20 minutes. If I'm still hungry after that, IT'S CHOW TIME. :) It took months to re-learn my hunger cues and know when it's real and when it's boredom.
Never feel guilty, though! Food is GOOD.
Fitness Minutes: (4,945)
5/4/12 12:06 P
I will drink water or have a small snack. I allow myself to be able to eat anytime I feel the need to by controlling my calories and portions. This way I never feel hungry, smaller amounts make me feel full, and I don't go over my fat, calories, etc. for the day. Rewarding myself for a week of no cheating on my diet helps too. It keeps me looking forward to that reward at the end of the week.
Fitness Minutes: (2,581)
5/4/12 10:22 A
I do the small frequent meals and snacks thing, and a lot of what I eat is fresh fruits and vegetables. I eat about once every four hours. If I don't have a snack handy and I get hungry, having a big glass of water helps fill me up until the next meal.
5/4/12 10:13 A
One thing I've found that helps me is to take 1 tablespoon of chia seeds with a full glass of water 20 mins prior to meals. Chia seed swell up to 10 times their size, have protein, fiber, omega 3 fats, and only 65 cal. Sometimes I soak them in water for 20 mins and then add some blended friut and stevia, makes for a refreshing drink.
Foods in their natural form help hunger better than processed snacks, even if they are low cal, and keep you full longer. So I eat lots of fresh fruits and veg. Apples, bananas, grapes, oranges all carry well. Nuts are also good snacks, just keep to the serving size, I buy the roasted unsalted ones. Take zip lock bags and add broccoli, carrots, califlower, peppers, cucumbers, celery, or whatever veg you like and have them ready to take with you. Boiled eggs are also a good snack, that will help keep hunger at bay.
5/4/12 5:45 A
Over a period of time I have realized that there are different levels of hungry. If I am hungry I eat -- my choices are different though -- I choose to eat a lot of fruit in between meals. I also schedule three meals a day which really helps because I do not become overly hungry.
5/4/12 12:16 A
I do not fight my hunger. If I'm hungry, I eat. I plan out my meals and snacks so that I don't get overly hungry. I've worked out that about 300 calories is enough for breakfast and 400 calories for lunch or dinner. Sometimes, I'd like a heavier lunch or dinner so I'd bring it up to 500 calories. And have a 100 calories snack. So that's 1400 calories for a day. If I feel like having a heavier snack, I'd plan and cut down from my lunch or dinner accordingly. Planning is very important. Don't let yourself go hungry or you'll just end up feeling deprived. Your stomach is not a bottomless pit. It is just giving you signals that it needs food. When I exercise, I do agree that I get hungrier too. What I do is that I eat half the amount of calories that I burned in an exercise. For example, if I burned 300 calories, I'd go ahead and eat an extra 150 calories for that day if I'm very hungry. You can do this. Don't give up.
5/4/12 12:07 A
I do not allow myself to get hungry. I carry healthy snacks with me all day, every day, everywhere I go. I eat three small meals a day, with a snack about every two or three hours. I drink water only (not coffee, tea, soft drinks, fruit juice, alcoholic beverages) and often throughout the day. When I eat about every 2-3 hours, I cannot imagine ever being hungry. Since I carry my own with me, I can choose what I am eating, and not be a victim to whatever might be present from which to choose.
Those snacks might be a hard-boiled egg, raisins or other dried fruit, fresh fruit, crackers, cheese, yogurt, granola bar, etc. You get the idea. Losing weight is about eating healthy all day long, not skimping or skipping meals.
Fitness Minutes: (185)
5/4/12 12:01 A
I don`t fight hunger did that for a long time and stopped eating, my reward ????? Gaining weight, yes, gaining weight. I do not eat everything insight but when I am hungry, I eat. I stopped drinking sweet tea everyday, drink more water and one of my green juice drinks a day, I`m making an effort to eat three balanced meals a day, before I`d eat one about 4pm and had a snack at night. I have lost 13 pounds with little more activity, since the 17th of April. That shows me that when I make myself accountable for what I am eating and when, drinking plenty of water and giving me, some quality attention, I need to feed not fight my hunger.
Fitness Minutes: (245)
5/3/12 10:09 P
lots of good advice to take in i am just starting out. i want to get my body right for trying to have a baby any help with this ladies
5/3/12 9:24 P
Lots of good advice here...I too eat many times per day (approximately once every three hours), as well, I tend to throw myself into work or other activities (I'm a voracious reader and will often lose myself in a book)...sometimes I try working out...or the act of cooking itself can squelch unwanted appetite.
I've lost over 100 lbs. before, doing all through diet and exercise...and I have found that I lose a lot of ground if I overindulge (though recently I managed to finish some Easter candy with little to no repurcussions), so I often rely on sheer will-power to discourage the hunger...and I have a big glass of water or iced tea...or even indulge in a diet soda...for some reason, the carbonation tends to act as a filler for me.
The trick is to try what you can in this list and figure out what works best for you.
5/3/12 8:39 P
I eat about 300 calories every 4 hours (4-5 times per day &1200-1500 calories). I eat a balanced ratio of complex carbs (whole grains, fruits & veggies), healthy fats (nuts, olive oil, etc.) and lean proteins and I am almost never truly hungry. Healthy energy in yields abundant energy out! It's just that simple for me.
It helps me to eat regular balanced meals as much as possible (breakfast, lunch & dinner); each about 500 calories; and I usually don't snack. If I am really hungry, I drink water first because sometimes the real need is water. If I'm still hungry, or if I haven't eaten enough food then I will eat something (preferably fruit or veg + protein; that helps my hunger the most)
I don't usually get hungry because I eat 3 meals and 3 snacks spaced evenly throughout the day and lots of calorie free drinks.
Fitness Minutes: (23,617)
5/3/12 6:22 P
I make sure I have breakfast even if it's small so the hormone leptin will get started; this hormone squelches hunger. Then I try to eat every three hours; not much, but protein, carb and oil. Keeps the insulin level even. EAS 17 is my drink of choice. throw it into my bag to use when feeling hunger come on. 17 g of protein, good fiber, no sugar. walmart has vanilla, strawberry and chocolate. i keep two four packs in my kitchen to grab and go. also i pack an insulated bag with the things i mentioned; use plastic see through bags and cups with snap lids. throw in a frozen ice pack for safe toting during day.
5/3/12 5:42 P
I remember that feeling. Quite a few years ago I dropped a bunch of weight & that first month was awful. I was not used to exercising and my body seriously thought I had gone crazy and was trying to starve it. I did give in and eat a few extra calories and I still lost weight. Remember that the calorie guide is an average. Through trial and error, you will learn the proper amount for your body and exercise routine.
Fitness Minutes: (4,497)
5/3/12 2:55 P
My mother told me that when I was hungry, more than likely I was really thirsty. It has to do with percentages and how thirsty you are. When I was a mom with young kids,m this was very true-if they were cranky, it wasn't because they were hungry, it was because they were thirsty. So when I am hungry, I pick up a glass of something. The second thing is one of my goals- to drink 5 glasses of water a day. But I am a tea drinker- not tea as in pekoe, but tea as in tisanes- blueberry, green tea, cedar tea, etc. Do those count as water or not? I am confused. Ann
When I am hungry I eat. That sounds so simple, but it has been trained out of most of us. Now, I am not saying go crazy. What I am saying is if you are truly physically hungry, you should eat something. Carefully plan your meals so that you are full for as long as possible. I find it so funny that I have had this body of mine for almost 25 years, and I am still learning what actually feels good physically to eat. For me, if I eat food that is as unprocessed as possible, with plenty of fiber, if I drink plenty of water throughout the day, I don't get hungry for up to 5 hours sometimes. If I eat convenience foods (more fat and salt than actual nutrition) I am almost always hungry again right away. This is something that is fairly individual based on your own digestive system, but for me, things like combining meat with tons of vegetables, dairy with whole grain, do not be afraid of fat in moderation, and try to minimize high fructose corn syrup if you can. when in doubt, eat vegetables, they are loaded with flavor and fiber, and there are so many different kinds that it is hard to get bored.
5/3/12 2:28 P
Avoid high glycemic foods (sugar, potato chips, white bread, white rice). They can make you very very hungry for several hours after you eat them.
Eat some protein every time you put food in your mouth.
Drink water or take a short walk when you feel hungry. If you are still hungry when you get back, eat.
If your workout is intense (heavy weight lifting, running, etc.) drink a recovery drink or eat a recovery snack with 4gm carbs for every 1 gm protein within 20 minutes of finishing the workout.
Two words, Zone Diet. It's changed my life. I used to deal with hunger on a daily basis, even though I was eating meals and snacks. The Zone changed it all. No more hunger, I lost a littleover 100 pounds, and I've maintained it for many years.
Fitness Minutes: (0)
44 5/3/12 1:48 P
I dont "fight" hunger. When I feel true hunger (haven't ate with in 3-4 hrs) and a drink of water is not satisfying, I have a lite snack such as a peice of fruit or a 60 calorie yogurt to hold me over to my next meal. For 'that urge" or instant gratification when I really don't feel hungry, I make a glass if flavored water or a cup of coffee, and find something to occupy my mind such as a Facebook game or taking a short walk. Of course Before beginning my new ways,I'd grab at any junk food available to shove in my mouth.
Edited by: OHIOGRL160 at: 5/3/2012 (13:50)
Fitness Minutes: (21,528)
5/3/12 1:42 P
I drink a few cups of water and a cup of coffee.
5/3/12 1:25 P
A lot of time your body will confuse thirst with hunger. Drink water or tea (no sweetener, usually mint green for me) then wait a little to see if I am still hungry. If I am, then I eat something healthy, even if it puts me over my daily range. I find that chewing gum helps with my hunger sometimes too.
Edited by: SKAHONEY4U at: 5/3/2012 (13:26)
Fitness Minutes: (4,542)
227 5/3/12 1:09 P
I sometimes get "hungry" because I just want to eat or I'm really craving the full feeling. So I make sure to eat some filler foods through out the day. soup, salad, jello, more fruit, more veggies, rice cakes...and I make sure to drink more water. I try to pay attention all day so that I don't eat to close to bedtime. If I do, I try to make it protein.
1. if it is physical hunger - you eat! 2. if it is emotional hunger - you feel the emotion instead of stuff it - then get involved in something other than eating 3. I use appetite suppressants (neuro trim drink really works for me) I am trying hoodia but haven't been able to notice a difference.
Fitness Minutes: (210,762)
4,388 5/3/12 12:45 P
Repeat, or think about, my mantras:"Food is fuel, not a friend." Nothing tastes as good as being thin feels! A moment on the lips and a month (!) on the hips. And then I think if I eat now (if it's not time to eat a meal), I will be out of food that much faster. And it's TOO TOO TOO expensive to eat one single morsel I don't need. I am desperately trying to have meals, not extras. I gained weight from UNDEREATING - Ramen noodles every single day for months at a time - I am so acclimated to actually BEING hungry that I don't hardly notice it.
Peanut butter (I use sunflower butter, which I think is a little bit healthier) fills me up. I also eat a huge salad for lunch, so I can eat more (which to me is a mental thing, but it helps me fill more full) and not sacrifice calories. :) You'll find what works for you. I will also drink a TON of water, and if nothing else, it at least distracts me. :)
Fitness Minutes: (99,996)
8,951 5/3/12 12:36 P
I don't really get "hungry", because SP allows me a wide-enough calorie range. I tend to be an emotional eater though, and try to divert myself when I feel like wandering into the kitchen to eat when I'm not hungry. Knitting and crocheting divert my mind and keep my hands busy.
5/3/12 12:25 P
Eat foods with lots of fiber, drink all your water, don't drink any calories, eat foods low on the glycemic index, and when the pit refuses to be ignored.... I eat puffed spelt cakes! They are like rice cakes, but whole grain and they are 25 cals each with a gram of fiber each... they do the trick for me! Good luck!
Fitness Minutes: (68,293)
1,894 5/3/12 12:21 P
eat (good) fat! seriously. Without it, I'm always hungry. With generous amounts of it, I eat within range without trying and am never hungry.
5/3/12 12:04 P
EAT! I eat every couple hours, and usually try to get a protein AND a carb in. Protein fills you up more and sticks with you. If you are working out more, you may need to eat more.
Fitness Minutes: (7,967)
5/3/12 11:54 A
I make one of my favorite flavors of hot herbal tea and drink that first. If I'm still "hungry", I'll have snack with fiber and protein, like a rice cake and peanut butter, or half an apple and string cheese, or a romaine lettuce leaf, squirt of mustard and a slice of ham all rolled up together. If I'm craving sweets, I might have an F-Factor Fudge Brownie Bar (12 grams of fiber) or a Think Thin Bites bar. Google "healthy low calorie snacks" and you might find some new ideas to help you fight off feeling hungry. Hang in there. You'll find what works for you.
5/3/12 11:23 A
I always drink water first. Sometimes I have a hard time telling if what I'm feeling is true hunger. So I drink water, if I am still hungry 30 min after, then I eat a small snack. Sometimes I am just thirsty, or am bored and only think I am hungry. I also eat smaller meals throughout the day. I never go to long without some kind of small snack. Some snacks I like, a handful of nuts, string cheese, apple, yogurt, etc.
Fitness Minutes: (0)
5/3/12 11:17 A
Sometimes just drinking water keeps my mouth busy:) I make sure I'm distracted with work or projects....usually, I pass my lunch time before I realize it:)!
It also would help to add the fiber and a good carb with breakfast to help fill you up and stretch you to lunch...I'm trying out carrots for a snack if I can't help it!:)
5/3/12 10:13 A
It seems like I"m always hungry in my mind. I make myself wait until certain times & eat a healthy fruit or veggie or granola bar (which I know is bad, but I"m working at getting healthy in my own way).
I've also been drinking lots of water. Every time I think I want something, I drink some water. Now I'm going the the bathroom all the time, but that's better than eating junk!
I try to eat a lot of protein. For breakfast today, I had 2 eggs, 2 pieces of bacon, some raspberries, and a small class of milk. That should keep me full until lunch, no problem. For an afternoon snack, i will have some yogurt with a handful of walnuts in it - yummy, and a lasting fullness!
5/3/12 8:57 A
drink water and eat frequent small meals
Fitness Minutes: (5,114)
1 5/3/12 8:56 A
I started January 1st of this year and I had a really, really hard time the first few weeks with this. To get through it, I usually did 5 small meals per day so I was constantly eating. I have a really hard time with veggies but I love fruit so I incorporated that a lot. Foods high in protein are also good to keep you full longer. I know it's hard to have chicken or lean beef available at all times. One of my favorite between-meal snacks was a pb banana wrap. 1 low-carb wrap with a 1/2 banana and 1 tbsp reduced fat peanut butter inside. This was quick, easy & portable in a pinch.
After the first 4-6 weeks, I guess my stomach shrunk and I was no longer hungry all the time. I can now even do just 3 regular meals (if I have to) and be fine all day. I was also used to getting dessert or something sweet which capped off my meal. I found that a York fun-size patty or a single piece of Dove dark chocolate satisfied my sweet craving and made me feel like my meal was complete without all the added fat/calories.
Sometimes, if all else fails, it's just pure willpower until your body adjusts. Good luck to you!
5/3/12 7:22 A
I guess the first step is to make sure your calorie range is correct for the amount you are exercising but if it is correct...
Really focus on: * adding a lot of fruits and vegetables * healthy, unprocessed grains with lots of fiber * foods with lots of volume but low-calorie (Ex. air-popped popcorn gives you more bang for your buck than a couple of crackers.) * water, water and more water *adequate sleep
These are a just a few of things I have been focusing on to help me out.
Fitness Minutes: (1,027)
14 5/3/12 7:20 A
I'm new to all this too, but what I've found is most veggies keep me starving which makes me eat more good but feeling hungry bad. What works for me is to drink lots of water if I'm at work and can't get up and move around, or exercise if I'm home.
5/3/12 6:58 A
Were you eating a lot more before you started this program? If so, it can be a big change to drop your calories so much all at once. I'd recommend slowly decreasing your calories until you're in the range that SP suggests to give your body time to adjust. Also try to have some protein and/or fat with every meal b/c that can help you stay fuller, longer. The idea from the previous poster about more fiber is also a good one.
I just had a peek at your food tracker. I am no expert, so take from this what you will. I also only looked at a couple of days. From what I can see you're not eating enough vegetables. They help to fill you up (fibre!) for not a lot of calories. I would add these in instead of some of your other snacks.
Other than that your food looks good to me, and fairly similar to what I eat, so I can't really help further!
I discovered that some foods keep me hungry no matter how much I eat. I also found out that some foods kill my hunger more than others. Chicken and tuna even in small amounts seem to work for me. Being hungry all the time is real torture. Hope you find what works for you :)
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