hunger makes me fail in dieting

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carina290462

Joined: Oct 12
Posts: 1

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Posted: 25 Nov 2012, 18:10
can anyone give me some advice on how i can curb my hunger pangs and what to eat when i get them? the feeling of hunger is what is holding me back in losing weight. Are there any appetite suppresants which are safe to take?
eKatherine

Joined: Aug 12
Posts: 1,266

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Posted: 25 Nov 2012, 18:16
What you need to do is accept that hunger is a normal, natural state of the body. Rather than seeing hunger as the enemy, see it as a tool to help you learn what your body needs and how much you need of it.

We are programmed by junk and fast food advertising to think that we should never experience hunger, but that is simply a way they convince us to buy and eat unhealthy crap.

Whenever you feel hunger, rate that hunger on a scale of 0 to 10, where 0 is "as hungry as someone in a famine or on a long fast", 10 is "so full you feel like you are going to throw up", and 5 is "neither hungry nor full". Your goal is to find that place where you are tolerably hungry, because hunger is a sign you are burning fat.

When eating, eat slowly, stopping frequently to think about whether you are no longer hungry...and when you reach that point, stop.

You should eat before you get so hungry you lose control, and stop eating before you are full.
angiekae68

Joined: Aug 12
Posts: 899

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Posted: 25 Nov 2012, 18:27
I agree, Katherine. Very good, sound advice! Be in control of your body, don't let it be in control of you Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
xeline25

Joined: Nov 12
Posts: 1

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Posted: 26 Nov 2012, 01:09
What worked for me is these: Honesty, Determination and Patience. I am a mother of 2 and still breastfeeding and I do get hungry and just want to eat. But I fight it. If you really set your goal like I did, you´ll beat hunger. I wanna get into shape, lose all the belly fats I gained from pregnancy and I will do all I can to have that body I had almost 3 years ago.

And I just don´t buy too much food and store. If its not there, you are less tempted.
Cthulhu

Joined: Dec 11
Posts: 167

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Posted: 26 Nov 2012, 01:20
One thing I've come across a number of times in comments from actual diet research scientists is that the act of dieting itself for most people is a manifestation of behavior similar to addiction. In essence by becoming obsessed with everything we eat, feeling guilt in failure, elation in bursts of success, trying to control it with extreme methods, etc. we are engaging in a compulsion so to speak. While a few cases succeed, most yo-yo and end up worse off for the attempt.

Moderation is likely a great option to consider, we need to balance eating for pleasure and eating for health. Don't rob Peter to pay Paul so to speak.

“The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” ~Victor E. Frankl
Hoser

Joined: Jul 10
Posts: 1,997

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Posted: 26 Nov 2012, 03:14
You don't have a diet calendar that I can see, so I can't say much specific.

In general, if you're frequently very hungry then you're eating wrong. Dieting doesn't mean that you can't eat enough food to be sated, so long as you're eating the right foods. Often people who complain of hunger are trying to eat small amounts of calorie-dense low-nutrition foods rather than lots of stuff like fresh vegetables and fruits, and lean proteins.

If you're hungry eat some carrots, or a hard-boiled egg. Grab an apple, a pear, an orange, or some berries. Snack on some jerky. One of my coworkers routinely chops up fresh vegetables and fruit and shares them with the office, and the cucumbers disappear almost instantly. I can easily wolf down a whole cucumber, for a whopping 45 calories.
kingkeld

Joined: Sep 09
Posts: 1,983

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Posted: 26 Nov 2012, 07:37
I'm with Hoser. Smile
"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
eKatherine

Joined: Aug 12
Posts: 1,266

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Posted: 26 Nov 2012, 08:22
It's also true that there are a lot of people in this country who are accustomed to eating the second they experience the least bit of hunger. They often eat before they are hungry and so rarely experience hunger.

This is made possible by the fact that we are surrounded by addictively tasty ready-to-eat snacks, which are pushed by constant advertising.

Of course a person who snacks so often that they never experience hunger is likely to have a difficult time getting back to the natural response to hunger when they try to switch to good eating habits.

It doesn't help that we are also bombarded by get-rich-quick diet plans that claim we can burn away the fat without ever being hungry or without restricting our favorite foods.

The natural process is:

Get hungry -> Decide what to eat and how much -> Eat until sated -> Repeat

To lose weight one will be at least occasionally hungry, but should never permit that hunger to become so intense that it is irresistible.
zenwolf

Joined: Nov 10
Posts: 50

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Posted: 26 Nov 2012, 12:14
I agree with all of the advice given. What I have also learned is that when you sometimes feel hungry, it can be because your body isn't hydrated properly. You think you need to eat to fix that hunger feeling, when really your body is starving for water. Drink lots of water throughout the day and that also may curb the hunger feelings you are having.
nett3

Joined: Mar 12
Posts: 5

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Posted: 26 Nov 2012, 12:18
Have a look at the slimming world diet , I think it would help you . It's been in the uk for about 40 years . You never have to be hungry . Good luck !
Engie

Joined: Sep 10
Posts: 9

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Posted: 26 Nov 2012, 13:57
One thing that has really helped me is hot herbal tea. Often when you are hungry you are actually dehydrated and need to drink more. I find that tea is soothing and helps curb the cravings. You can really put your body into "starvation mode" if you try to just "tough it out" and accept the hunger. I agree with the low-calorie snacks, but if you are trying to lose weight and you are just starting your diet, I would stick with the low-sugar (even natural sugar) snacks like: cucumbers, celery, dill pickles, seaweed snacks, etc. Fruits (like apples, pears, grapes...) and veggies (like carrots, corn, green beans) are all good for you, but have higher sugar content than others. I am a strong believer in resetting your pancreas to better manage your sugar intake and the only way to do that is through carb decrease in the beginning of your diet. Ideal Protein is the diet I am on now, and although I was hungry in the beginning, I managed to adjust to it quickly and be successful at it once. Good luck!
fjrgal62

Joined: Nov 12
Posts: 1

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Posted: 26 Nov 2012, 15:54
nett3 beat me to it. I'd say try Slimming World. There are loads of free foods that you don't have to weigh or count, depending on which version of the diet you do so there's no need to ever feel hungry. There's green if you love unlimited pasta, rice, grains ; red if you love unlimited meat and fish, and extra easy if you'd like a bit of both in your meals and still not have to count them. For example, Sunday brunch : lean bacon, eggs, mushrooms, potatoes, tomatoes, baked beans - cooked with 1 cal spray like 'FRY light' is free on extra easy. Supper of : pasta, extra lean minced beef, passata (sieved tomatoes), garlic, onions, mushrooms, spinach, and 30grms of grated parmesan would be free on extra easy - and that's without the lists of free fruit and veg. You can turn free veggies into delicious soups and curries that are also unlimited. I also agree with the comments about drinking water first in case you're more dehydrated than hungry. Just Google Slimming world recipes. Good luck! Smile
toucans

Joined: Nov 12
Posts: 3

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Posted: 26 Nov 2012, 20:34
When I first began to eat healthily I used to feel soooo hungry all the time. I refused to eat unless it was time to eat ( I had breakfast, nuts for morning tea, lunch, nuts for afternoon tea and then dinner). If it wasn't that time to eat I would have heaps of water or coffee or tea. My hunger last for the first 6 or so weeks. After 4 months though I hardly get hungry except when it is time to eat. So your body will get used to it eventually so don't give up. For healthy snacks though I would suggest eating a small handful of unsalted raw nuts or a small apple or 2 multigrain/wholemeal rice cakes with peanut butter. Good luck Smile
ccrosswh

Joined: Dec 11
Posts: 1

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Posted: 03 Dec 2012, 12:29
One recommendation I've heard too is this: when you think you're hungry, ask yourself if you'd eat steamed white fish and broccoli if it ws put in front of you. If the answer is no, then you're probably just having a craving and not really hungry.
laurabethosu

Joined: Dec 12
Posts: 1

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Posted: 05 Dec 2012, 12:25
What helps me is to spread out my food and eat small meals/snacks throughout the day like for breakfast i will have a little bit of cereal and a banana then around 10 to 11, i'll have a yogurt. This gets me through the morning and also keeps me from overeating at lunch. I also usually save something from my lunch to eat around 3 or 4. Another thing that helps is to have a sweet drink like vitamin water to help hold me over or help with a sweet craving. Sometimes i'll even have a diet soda although i know its not healthy and i dont do it very often sometimes it helps me through the hunger. I also like to snack on pretzels when im hungry. They are low calorie and make me feel like i snacked. The special k crackers and chips are good too.
ChristineBur...

Joined: Nov 12
Posts: 1

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Posted: 10 Dec 2012, 17:10
If you experience a craving for salty snacks, you are probably dehydrated. Try a full glass of water and wait 20 minutes.
Also, if you eat smaller portioned meals with a 100-200 calorie snack 2-3 hours after your meals, you will not have that extremely hungry feeling.
In fact, I eat about 5 times a day (breakfast - 100 cal snack - lunch - 100 cal snack - dinner) and I never feel so hungry that I cannot wait a little while for my next meal. I never feel full either.
jduke85

Joined: Jan 12
Posts: 3

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Posted: 10 Dec 2012, 20:23
What are your protein and fat intakes like?

I'm with Hoser - if you're hungry all the time, you're doing something wrong. I have a hard time cramming enough calories down my throat when I'm eating right, because healthy food and the right macros (fat/protein/carbs) fill you up and keep you full longer.

Try a protein shake in the morning, it should help keep you from feeling ravenous all day.
kingkeld

Joined: Sep 09
Posts: 1,983

      quote  
Posted: 10 Dec 2012, 20:59
A different view on things:

I have done this myself twice this week: Try to NOT eat between dinner one day and dinner the next. At all. Zip. Then have a tiny dinner, no more than 500 calories. No snacks that day. Next day, back to normal.

This is SURPRISINGLY easy, even if it sounds hard. It will show you a little more about hunger, and how surprised you will be when you realize that it doesn't keep getting worse. It gets to a certain point, and then slowly goes away again. Once you feel it, you will be much better at handling hunger.

what's gonna happen if we don't eat a few hours? Are we gonna starve to death? explode? I doubt it.

I never considered this until very recently, and it has COMPLETELY changed my perspective on things. It has taken away my desperation to get to my next meal.

Try it! It'll teach you something interesting. Smile
"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
KWayland

Joined: Dec 12
Posts: 3

      quote  
Posted: 11 Dec 2012, 07:41
Scientifically, Your body cannot always determine the difference between hunger and thirst. Every time you feel hungry have a glass of water nothing big just a large tumbler or highball glass. Leave it 5 mins and if you are still hungry have something to keep you tied over.

I do this and I've lost weight. I choose to snack on dried fruit like cranberries and apricots because I have a sweet tooth. These give me the sweet taste I like without being bad for me.

I would never recommend fasting or anything like that as its not good for you and its really tough to keep a handle on cravings. I try to eat consistently throughout the day but small healthy things. I also make my meals smaller. This stops me getting the 'afternoon' lul you get after lunch and it encourages your metabolism to speed up. In conjunction with this i have reduced the portions of my mail meals as I don't eat as much. e.g:
Breakfast 7am - small bowl of cereal
Snacks 9am-11am - I have a handful of dried cranberries or dried apricots
Lunch 1pm - Small bowl (half can) of lentil soup or a cuppa soup (whole sachet)
Snacks 3pm-5pm - I have a handful of dried cranberries or dried apricots
Dinner - Smaller full meal whatever that happens to be that night.

at no point do I cut foods out or avoid food groups because you need all the good and bad stuff in your diet - including sugars and fats etc.
bizzybee38

Joined: Apr 10
Posts: 282

      quote  
Posted: 12 Dec 2012, 14:38
Protein, Protein, Protein. I didn't believe it when my 60 year old dad who works out six days a week and NEVER loses. He is now eating enough protein, he stays full and he is steadily losing weight. I tried it and I am less hungry. Also spreading your food out throughout the day. I eat at 8:00 AM, a snack at 10:00 AM, lunch at 12:00 PM or 1:00 PM, another snack at 3:00 PM and dinner around six. It's helped. Good luck.



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