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Posts: 77
11/20/09 11:05 P

Sometimes I eat a lot of sugary candy like suckers and peppermints before meals. i don't know why I do this, but it makes me feel weird where I can't decide how hungry I am.

I determine how hungry I am by the time of day (I eat my meals around the same time, so by dinner I just make the same amount everyday, not necesarily based on how hungry i am) It's kind of weird when I think about it.

If i am alone, i dont like to just mindlessly eat so I just wait until the next meal. which is another habit i should work on, because i wait too long and then eat too much at my meal.

Any advice would be great, on how people know when they are hungry!

Posts: 1,404
11/20/09 9:32 P

I'm hungry when my stomach is growling and full when I feel comfortable, not stuffed.

current weight: 176.0

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11/20/09 8:49 P

I'm finding that the meal plans help keep me from getting hungry. Sometimes I do sneak in one sugar free chocolate as a desert though.

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11/20/09 7:50 P

I find that if I am REALLY hungry I get a headache.

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Posts: 26
11/20/09 6:43 P

Last year I went through a really weird time. I was ALWAYS hungry or always thought I was. I would go to the cupboard and get several spoonfuls of peanut butter a day. I don't even like peanut butter it was gross. I went from 100 lbs to 115 lbs. Now I'm still at 115 but I am not eating all the time anymore. Sometimes you just have to listen to your body.

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Posts: 33
11/20/09 6:39 P

I'm still working on this. Usually, if I take a small serving into another room to eat, I will really know if I am truly hungry if I want to make the effort to walk back into the kitchen. My disability makes it hard to walk (and extremely painful), so I know that if I am still craving more to eat by the time I am able to get up again, I need the extra food.

Posts: 669
11/20/09 5:59 P

I dont allow myself to get to the point that makes me think... AM I HUNGRY or AM I FULL... because I've learned to evenly spread meals and certain kinds of foods throughout the day. I knew I use to get hungry before I started my journey at a certain time a day... and that was when I would eat crap just to EAT something.... now I know to eat at 3pm... something that will keep me full and curb the craving before it even comes so I do not ruin my dinner a few hours later and can eat right at both times. :-)

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11/20/09 4:32 P

The trick is to eat every 2-3 hours from the time that you get up. 3 meals and 2 snacks throughout the day. It also depends on the quality of food you are eating. You know like fiber, water, and nutrients. We all know that the more fiber the fuller you will feel

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Posts: 127
11/20/09 4:26 P

Like you, this one's a struggle. It's just hard to stop and wait to see if your brain can catch up to your stomach...

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Posts: 32
11/20/09 3:10 P

I think it takes time to train ourselves to understand that feeling and learn to recognize it and stop. I very often do not drink enough water so I try to get a good gulp in before a meal.
Lately I've noticed that if I've done a big workout , I will be ravenous so I offset that with a prepared snack to eat right afterwards...1/2 an energy bar and an apple usually does it. But this is a big stumbling block for me.

Edited by: GGROSE67 at: 11/20/2009 (15:11)

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Posts: 57
11/20/09 1:47 P

yeah, I've started waiting after I eat to see if I still feel hungry too. I also drink more water now. Since I can never really tell if I'm hungry or thirsty.

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Posts: 6
11/20/09 1:09 P

Kinda funny but I think it is easier to notice when you are full if you wear pants that fit fairly snug around the waist. If you're wearing a loose or stretchy waistband, it is much easier to just keep eating even though you are full!

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Posts: 309
11/20/09 11:34 A

I divide my total daily calories into 6 smaller meals, so am not hungry or full. It also helps to control blood sugar levels.

Posts: 38
11/20/09 6:06 A

The apple idea is great! And the 'food pause' as well. Hard for me to stop eating. I know I'm full, but growing up poor, food on the plate HAD to be eaten. Hard to break from that....

Posts: 4
11/20/09 2:48 A

I know that I'm hungry when my stomach feels hollow and I get testy. When I don't know what I want to eat then I question if I'm really hungry or stressed out or anxious. Usually if I can get to a glass of water it will do the trick. If the water tastes too good then I know that I'm really thirsty not hungry. I know that I'm full if I eat a well balanced meal and am easily satisfied with the amount on my plate which is usually a large saucer. But if I'm eating junk I do tend to eat more than necessary. Then misery sets in-that's a sure sign of being full! So not comfortable.

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Posts: 138
11/20/09 2:12 A

This is my exact symptom of fullness. It is like a switch goes off in my stomach. I KNOW when I am done, I know on the inside. It does help to eat more slowly and to chew my food. Man, when that food is so good, it is easy to ignore the switch, but my body is telling me the truth.

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Posts: 27
11/20/09 2:04 A

I know when I'm hungry because of the empty feeling I get in my upper stomach and I know when I'm full or getting full because the food will start not tasting as good as when I started. This is why it's important to pay attention and eat slowly!

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Posts: 309
11/19/09 6:37 P

I divide my total calorie intake for the day into 6 smaller meals. Because of this I am never hungry or full.

Posts: 19
11/19/09 5:56 P

I know when I'm hungery; I could eat everything in sight. The trick is to know when to stop. I found I do better if I get 5 meals, so the hungery can be controlled. Water is good,because you may need water not food

Edited by: BIRDA65 at: 11/19/2009 (18:00)

Posts: 449
11/19/09 5:39 P

It took a long time for me to learn, but my body clearly tells me when my stomach is done eating. There is a distinct point when I'm eating something when I almost feel like I have to burp. It's subtle, but I have learned (by recognizing and eating past that point many times)to stop eating when I feel that. Usually, within 10 minutes or so of stopping I feel totally satisfied, but there is a little lag. That's what makes it so easy to eat past that point, or to let other triggers tell you to ignore that feeling and keep eating.

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Posts: 32
11/19/09 5:18 P

I mostly listen to my nutrition tracker and follow proper portions. If I still think I need more to eat, I try the water trick and give it at least 20 minutes.

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Posts: 10
11/19/09 3:18 P

When you're hungry...or at least you think you're hungry, drink a glass of water. If you still think you're hungry afterwards, you probably are. Usually what you think is hunger pains is just being dehydrated. At least that's what I've been taught.

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11/19/09 12:40 P

SINCE I HAVE HYPO THYROID IT'S BETTER TO EAT 3 MEALS AND A SNACK. I'M BETTER AT RECOGNIZING WHEN I'M FULL BUT STILL NOT THE GREATEST TO NOTICE HUNGER. SO, I NOTICE WHEN I START THINKING ABOUT FOOD AND EAT IT'S USUALLY 4 OR 5 HOURS.
JEANNE IN GA

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Posts: 2
11/19/09 11:11 A

I make myself eat something every 2-3 hrs even if im not hungry. It keeps your metabolism up plus you won't eat a huge meal at lunch or dinner because you just ate a few hrs ago.

Posts: 1,166
11/19/09 11:09 A

Eat a nice breakfast. Moderate lunch & small dinner & snacks 2 or 3 a day & lots of fluid.

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Posts: 23
11/19/09 10:22 A

Since I tend tyo eat many meals a day, I normally am not hungry. This is good for me anyway by keeping my sugar levels even. I also drink more water. The other hint I found was to do an activity when I think I might be hungry.

Posts: 1
11/19/09 7:06 A

This is great adivce.
Thanks!

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Posts: 63
11/19/09 6:08 A

You need to find your hunger. One day after breakfast don't eat again until you physically feel hungry. This will be like a hollowness in your stomach and real hunger pangs. You will know it when you feel it. You might want to pause and think about all the people in the world that go to bed at night with this feeling, not to make you guilty, it's just a sad reality. Then, eat your next meal...slowly. Then stop when you feel satisfied, not over stuffed. You are now full. It takes an amazingly small amount to feel satisfied.

Edited by: ELSA145 at: 11/19/2009 (06:09)

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Posts: 29
11/18/09 11:01 P

Loved the apple advice....

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Posts: 142
11/18/09 9:41 P

I make my serving a proper portion and then go away not having to worry about it. This makes it much easier to track the food eaten also.

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Posts: 4
11/18/09 9:00 P

I recently started fasting ( as long as 60 hours)and if done correctly (drink lots of water) it will re-define your definition of hungry. Food does taste much better after the fast. It's not for everyone.

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Posts: 6
11/18/09 8:41 P

I used to always snack a lot. I would come home from work and snack from the time i finished dinner until i went to bed. I stopped that and added a little excercise and have lost 10 pounds. You can do anything you put your mind to.

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11/18/09 5:36 P

I like the apple idea too.

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11/18/09 5:17 P

As you are eating - slowly, mindfully, savoring each bite - watch for an "eating pause" when you tae a break from eating. That's the body's signal to stop eating because it is full. Continuing after that is doing what your senses tell you (look, there's more food left, and it smells good) or what your brain tells you (i must still be hungry, other people are still eating.)

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11/18/09 4:52 P

Ooo I like the Apple idea! lol

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11/18/09 2:07 P

A friend gave me this advice the other day.

If you think you're hungry, eat an apple. If you don't want to eat an apple, you're not hungry.

I thought that summed it up very succintly!

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Posts: 50
11/18/09 2:05 P

We have been told so much junk in dieting that it isn't all that strange that we don't know how to tell if we are hungry or not.

Here is something I learned from Geneen Roth (great author). "You know you know you are hungry in the same way you know you have to pee when your bladder is full. Just pay attention to what your body is telling you."

That said, I do not let myself get too hungry or else I panic and don't think I can do this over the long haul. So I try to check in with myself and not get too full or too hungry.

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Posts: 5
11/18/09 2:04 P

Sorry this is long, hope it is helpful!

The need for water can sometimes be perceived as being hungry, so try drinking some water if you feel hungry.

If you still feel hungry, then have a small meal or snack. Make sure the snack has some protein, fiber and even a little fat; that is what will satisfy hunger. Also, a snack that is too small (100 calories is too small) and mostly carbs (sugar) will not satisfy and you will find yourself hungry again sooner. Avoid those "100 calorie packs" like the plague! They are usually cookies or "breakfast bars" that are mostly sugar.

To stop eating when full, eat slowly, enjoy each bite, as soon as you start to ask yourself if you are full, you probably are! Stop eating and put the leaftovers away or throw them out (more on this later). Finish the meal with a glass of water, or a mint, or brush your teeth. Sometimes the lingering taste of food encourages you to keep eating.

FINALLY AND MOST IMPORTANT: Do not ever eat something just so it won't "go to waste"! I read a great article that said, "Once a food item is in your house or on your plate, it is "wasted" as far as anyone else is concerned. No starving child or anyone else will get to eat it, whether you eat it or not. If you buy a meal at a restaurant, once you eat as much of the meal as you wish, then you have "got what you paid for" - a nice meal. So if you only eat part of some items, (whether you take home or throw out the rest) that is fine - you wanted "a meal" and you got "a meal." Your meal is defined by you, not the restaurant."

If you are worried about waste, then don't prepare or order as much food the next time! It is more wasteful to eat excess food - you waste energy worrying about your weight, you add extra workout time to work it off, you may buy books, exercise equipment, etc to lose that weight, and you may you spend extra money on health care!

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11/18/09 1:09 P

Eating breakfast has helped me beat hunger pangs. And exercising helps me, too.

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Posts: 9
11/18/09 12:42 P

I loved your post LAXTITUTE. "Keeping dialogue with yourself." I need to do that.

Edited by: LOWLANDGIRL at: 11/18/2009 (12:45)

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11/18/09 12:33 P

In 1999 I had gastric bypass surgery and to date my stomach lets me know when I need to eat as I feel a headache coming on. To let me know when I am full I get the sensation if I were to take another bite I would vomit it gives me the sensation of a glob of food sitting in the area 4 finger widths below my breast bone.

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Posts: 19
11/18/09 11:51 A

Please help me understand!!!

I don't feel hungry at all between meals. I eat when it is meal or snack time. Once I start eating (or see and smell the food), I feel so hungry. Then, I eat so quickly. I am trying to learn to slow down. The hunger feeling continue during the meal. I stop eating when I think I have eaten enough food. I don't stop when I feel full, because then I ate too much. I start feeling full again half an hour or so after the meal.

I never feel hungry between meals unless it has been many many hours, like haven't eaten all day. It's so weird!

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11/18/09 11:47 A

i know when i'm hungry when i'm really irritable. i attempt to eat at a set schedule, but sometimes that doesn't happen. i know when i'm full, and i didn't know this until Hubby pointed it out, when i 'sigh' as i'm getting ready to take a bite. my brain says stop, but if the plate is still there my hand keeps going. Hubby has gotten really good at pointing out 'honey, you're full, stop eating' after He hears the sigh.

TTFN...
D.J.

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11/18/09 11:06 A

Drinking water is a great idea. I have also learned to drink a cup of black coffee before a meal. This tends to deaden my appetite so that I eat less. I like to order coffee at a restaurant and drink it while thinking about what to order. It makes me order more sensibly in the first place and then eat less of what I order.

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11/18/09 10:21 A

most of the times, I know if I am hungry, but sometimes, I am not sure if I just want something solid in my mouth, Years ago I did the Slimfast liquid diet, and I was never satisfied, not hungry, but not satisfied. Now I just log what I eat, try to stay in the guidelines, and keep fruit yogurt or string cheese for when I just gotta put something in my mouth

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11/18/09 10:07 A

6 small meals and you decide when you are fill. the 6 smal meals keep you fill at all times

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11/18/09 9:59 A

If I think I'm hungry I drink a glass of water first. If then after a while I still feel hungry I get a smal snack. I have the hardest time with knowing I'm full. It is a conscious effort to eat slower so that I don't eat to the point that I am STUFFED!!

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Posts: 309
11/18/09 9:43 A

I divide my total daily calories into 6 smaller meals. This way, I never feel hungry or full and my blood sugar level is more balanced.

Posts: 460
11/18/09 7:22 A

2LOOSWAIT-The best of luck to ya...


Someone made a comment that to not feel hunger was a sign that the metabolism has been shut off and the body is in starvation mode. Interesting, Huh?

I think it was CELIASYEAR, pretty smart nurse.


Edited by: COFFEPLEZ at: 11/18/2009 (07:23)

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11/18/09 1:39 A

I am always hungry..I can eat all day long. I know I'm full when I can't move.

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Posts: 17
11/18/09 1:10 A

I HEAR YOU, SOMETIMES I CAN JUST EAT A HOUR EARLIER THEN I GET HOME ALL COMFY IN MY BED AND I WANT TO MUNCH, SO AM I HUNGRY OR AM I JUST IN A MUNCH MOOD. I NEVER HAVE HIGH CALOIRE STUFF IN MY FREIG/CUPBOARD AND THEN I HAVE TO CONTROL IT BECAUSE I COULD EAT 5 100 CALORIE SNACKS OF JUNK, SO I REALLY WATCH AND TALK TO MYSELF EVEN IF I HATE IT.

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Posts: 41
11/17/09 10:50 P

I dont know when I am truly hungry anymore or maybe I do but dont know the difference. So now I make myself eat at certain times of the day and keep a few snacks for the I dont know times lol

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Posts: 2
11/17/09 10:31 P

I am constantly hungry, especially ssince I began a work out rutine.

Posts: 3
11/17/09 8:49 P

Sometimes I have trouble telling weither I'm hungry or just want to eat.I can feel full from a meal and 5mins later I still want to eat some more.

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11/17/09 8:07 P

Seems like I am always hungry!

Posts: 23
11/17/09 7:04 P

For me, I can really feel it when I'm hungry! But, if I don't FEEL hungry and know that I need nutrients, I'll just eat a small meal and wait to eat more later when I feel hungry again.

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11/17/09 6:46 P

It's mainly asking myself if I'm really hungry (meaning it's been a while since I've eaten), I'm bored or stressed (emotional eating) or if I'm craving a specific thing. If it's dinner time and I'm hungry, I eat. If I'm bored, stressed or feeling emotional, I try to do something else, like a walk around my office or block, read a news story online, etc. If I want some specific flavor, I try to eat something small to satisfy it. So if I want chocolate, I'll eat one or two dark chocolate Hershey kisses to satisfy the craving. I've learned that for me personally, my cravings generally intensify if I really want something that try to ignore it. So instead of having 1-2 kisses, I'll eat half a bag at home that night.

I do try to eat before I'm actually tummy-rumbling hungry. If I wait until I'm scaring small pets with my tummy noises, I tend to over-eat. I try to plan to eat around 9 am, 1 pm and 6 pm, with a snack around 3 or 4 pm if I start feeling a bit hungry (100 calorie microwave popcorn, yay!)

I also try to eat very slowly and drink a lot of water or tea with no-calorie sweeteners while I'm eating. I've always been a slow eater, but I used to be someone who had maybe one or two sips of drink with meals. Now, I try hard to consciously drink at least 1 or 2 glasses of water/ tea while I'm eating. I find that helps me to fill up more quickly and with zero calories versus filling up with higher-calorie solid foods. Eating slowly gives my stomach time to tell my brain "okay, that's good now". I hate having that overly full, Thanksgiving dinner feeling. So eating slowly and drinking a lot helps to prevent that. I read somewhere long ago that it takes 15 minutes for the stomach to signal the brain once it's full. So if I'm shoveling food into my mouth, I've eaten for 15 minutes longer and unknown additional calories more than I actually need.

Eating more slowly was easy since I already did that. It took a bit of practice to get used to drinking a lot with meals (and in between meals), but now I'm pretty used to it and don't even think twice about it. I still need to work on drinking water in between meals, I know that I don't get 8 glasses of water/ liquid per day. The hardest part has been having that internal dialogue with myself when I want something. I don't always succeed with it, but the important thing is that I'm trying and every week makes it a little bit easier.

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11/17/09 5:42 P

My stomach tells me when I'm hungry, but sometimes I don't know when I'm full.

Posts: 1
11/17/09 5:25 P

Turns out i eat no matter how much I tell myself that i'm full. I'm Emotional three quarter of the day everyday so i eat all the time

Posts: 1
11/17/09 4:44 P

My problem is that I always eat when I am not hungry. My brain will be telling me that I'm not hungry but I keep eating anyway.

Posts: 173
11/17/09 2:43 P

I can eat and eat until I feel uncomfortable, if you give me a plate of food and I like everything on it, I will eat every last morsel and then if I'm not uncomfortably full, I'll load up another plate.

I've been trying to at least be conscious when I eat. The best case scenario is when I plan the meal ahead of time and have the plate filled out the right way (half veggies, quarter protein/fat, quarter carbs) and then at the half way mark I ask myself if I'm still hungry. If I truly am still hungry I keep eating. If I feel ok, I toss out the food and stop eating.

But generally I try to have the dialogue with myself. Am I hungry? Am I thirsty? I try to keep thoroughly hydrated so that I can tell the difference. I also try to stave off hunger by eating a fruit or vegetable an hour before I know I'd be too hungry to manage eating well.

It is a daily battle that I feel won't ever be "routine" but I have to keep fighting :D

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11/17/09 1:21 P

I have come to the conclusion that I am always "hungry". I can eat and eat. Used to, I would eat until I felt "full". Now I try to manage using the calorie counter and just curbing my hunger. My size difference now being a size 10 to my former self at a size 18-20 makes me a believer in this program. For me, it was a mental thing thinking that I had to feel "full" before I was finished or had enough for my body to feel satisfied.

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11/17/09 1:08 P

I'm kinda backwards for this question. I don't really enjoy food, but I know that I have to eat, so every 5-6 hours I make myself eat. I've been speaking with the dietitian on base, and she's given me a plan for eating very small meals every 3 hours. It seems to be working, and if I go beyond 4 hours, I actually start feeling hungry. I'm still not eating enough calories, but I'm working my way up to it. Who knew that eating 1300 calories a day would actually make you gain weight, but eating more would help your body take care of itself and the weight would start coming off?

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11/17/09 12:54 P

I've been trying the "chew more" technique to control how quickly I eat. The only problem is that I eat too much soup. :-/

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11/17/09 12:45 P

Before I eat something I usually drink some water because sometimes I am just thristing for water. If that doesn't help with the hunger pangs I will then try to eat something healthy!!!

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11/17/09 12:42 P

Hunger is usually a mental thing, so knowing this, my fiancee and I are on a mission to cut down our hunger. We do this by drinking more water, if that doesn't do it we have a small snack of some sort of vegetable. That is usually enough to fill us. If not we will add on some protein. We try to save most our calories for dinner.

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11/17/09 12:36 P

Whenever I begin to think that I might be hungry, I try to have something to drink first and wait 10 minutes before deciding if it is really hunger pangs that I am feeling.

Posts: 110
11/17/09 10:57 A

If I eat at the table and eat slow enough I know when my stomach feels full. I'm hungry when my stomach growls.

Jem

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11/17/09 10:40 A

I divide my total daily calories into 6 smaller meals daily. That way I never feel full or hungry.

Posts: 17
11/17/09 10:37 A

I usually eat 1/2 of a portion then wait about 10 minutes, if i still want more then i'm hungry and will eat a bit more. I usually don't come back again.

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11/17/09 10:34 A

This was said so perfectly! I will eat more when I am bored, and not actually hungry. I need to reset my hungar button. I am working out regularly now and still haven't lost any weight, but have realized that I eat ALOT...and too often. I like the idea of eating 3 meals a day and maybe 1 or 2 snacks.

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11/17/09 10:14 A

I struggle with this. I have to track my eating and plan to spread calories throughout the day, or I don't notice I'm hungry until I'm famished.

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11/17/09 9:19 A

Eat slowly and then stop when you dont feel hungry any more. Pay attn because they're a difference between not wanting to eat the food and not being hungry.

Posts: 225
11/17/09 9:09 A

My stomach lets everyone around me know when I'm hungry! It gets very angry. :P

SparkPoints: (35,234)
Fitness Minutes: (18,118)
Posts: 2,434
11/17/09 8:05 A

I've come to realize what "satisfied" is instead of "stuffed".

I eat at a slower pace - it's been working.

Pounds lost: 11.0

0 15 30 45

60

Posts: 9
11/16/09 9:40 P

I know I'm "full" when I'm no longer hungry. I don't eat until I can feel it. I eat slowly and I pay attention to how much I eat. I look at the food before I eat it and think to myself "this is plenty of food and I will not be hungry after I eat". That seems to help and now if I eat too much I get very uncomfortable. If I still feel hungry after about 20 minutes, I'll drink some water or tea and that takes care of it. I haven't had seconds of anything since committing to my new healthy lifestyle.

current weight: 134.5

147 140.25 133.5 126.75

120

Posts: 103
11/16/09 7:58 P

i know im hungry if i start thinking about food and just cant stop. i wont eat right away, i'll try and distract myself and drink water as previously posted, but if that thought or craving wont go away i know then that i'm truly hungry

current weight: 194.4

197 189 181 173

165

Posts: 9
11/16/09 4:48 P

chulainna has great advice about what "hunger" really is. And drinking water really does help!

For me, I try to ignore my stomach. If I'm hungry and I actually need food, then I will get a little light-headed or feel low energy. I fill my tummy with water or green tea if it starts growling when I don't actually need any food.

current weight: 134.5

147 140.25 133.5 126.75

120

Posts: 3
11/16/09 1:21 P

I read about a study that showed that many "hunger pangs" are actually just misinterpreted "thirst pangs." I find that when I have the nibbles and nothing seems to satisfy, what's really going on is that I'm dehydrated. I fill my belly to the brim with water and then my cravings evaporate. Plus when you can feel that your stomach is actually FULL (of water), there's no room for fake hunger pangs.

current weight: 169.2

174 165.5 157 148.5

140

Posts: 3
11/16/09 1:02 P

I plan all my meals and premeasure snacks too. I try to eat my meal slowly and leave a little and always allow for a little extra just in case I'm hungry after 15 minutes, I can go back and a have a little something more, usually veggies or a small bit of protein.

Posts: 309
11/16/09 12:15 P

I divide my total daily calories into about 6 little meals. That way I never feel either hungry or full and my blood sugar stays more even.

Posts: 14
11/16/09 10:47 A

Another thing I've found that works -- eating crunchy watery vegetables like cucumbers or green peppers. It slows down how fast I eat and makes me chew my food. If I'm still really hungry after, then I know it's time to eat actual food that has calories. If my blood sugar doesn't drop (I'm hypoglycemic), then I know I'm OK.

current weight: 127.0

140 133.75 127.5 121.25

115

Posts: 9
11/16/09 9:52 A

This is a good one - especially for chronic dieters because we do lose the ability to judge when we are hungry or full, and regaining this ability would probably be a good thing - it helps to eat breakfast, lunch and dinner - it seems to put your body on a timetable so it knows when it is going to be fed. It helps me too to have to plan 3 meals a day and maybe a snack - this way, I am not skipping two meals and then mainlining calories from 3 p.m. until bedtime. For emotional eaters, genuine hunger pains in the beginning are probably a good thing because it helps to reset mindless eating patterns that have nothing to do with hunger.

current weight: 159.0

162 156.5 151 145.5

140