How do you fight instinct... hunger

SLUSK

I am currently weighing 111.6 kg and my height is 185 cm, which technically makes me obese. I have tried to reduce my calorie intake, but I can only keep this up a couple of months. In the end hunger always wins

How do you fight hunger?

SLUSK

[quote=[Deleted User];62214526]Plenty of water and icey smoothies! Or something low calorie like pea soup. Or just go jogging when your hungry.[/quote]
Ok, I have personal reasons for wanting to lose weight at this time, before it did not bother me very much.
So any good advice on how to not feel hungry?

deco05ie

SLUSK wrote: »

Ok, I have personal reasons for wanting to lose weight at this time, before it did not bother me very much.
So any good advice on how to not feel hungry?

A can of tuna has less than 100 calories and will get rid of your hunger.


also cheap

Mellor

I'm hooked on tuna slices and pumpkin soup for lunch

Colm_OReilly

Time for some over simplified science.

Eating Carbs (everything from sugary drinks to pasta/bread/potatoes/rice) trigger your body to eat more carbs.

Your body evolved gettig adequate amounts of protein and fat from animals, so you have in built mechanisms for letting you know when you've had enough. Unfortunately/Fortunately we never were over exposed to that many carbs so our body never develped a cut off mechanism to deal with it.

(Think of it like this, when you head out for steak, eventually you're full of steak but you can prob squeeze in a few more chips and/or dessert)

So the solution is to reduce your carbohydrate intake as much as possible. And the carbs you do take in should be of the vegetable variety. You will stop eating veg long before you stop eating a comparable amount of potato/rice/bread.

Now, when you start reducing your carbs, your body will give out for a bit, so be prepared for this. The longest I've heard of someone feeling crappy was 21 days before their body kicked over into burning fat mode.

ragg

Water is great for controllong hunger while dieting.

Ditch the high sugar, processed carbs (white bread, scones, wraps even certain types of fruit) - these spikle insulin and when you crash you feel really hungry again. The key to controling hunger pangs is removing these from your diet 100% it will be hard at first, but once its done, you wont miss them.

Also, eat regularly, every 3 - 4 hours have a smallish meal, again, a little tough at the start as you never feel "full" but that "full" feeling is usually the after effects of a binge.

Fill up on green veg, eat as much of this as you possibly can.

protein makes you feel full for longer - build you diet around this, 1gram per lb of lean body

exercise - Train hard and you'll fell sick for a few hours :pac:

ragg

Colm, we were almost word for word the same :pac:

neuro-praxis

Ok, I respect the low-carbers, but you do not have to give up carbs in order to get an appetite under control, or to lose significant amounts of weight.

The kinds of carbs that you eat are very important, agreed. But small portions of porridge, wholegrain pasta, brown rice,baby new potatoes and brown bread are fine for most people to have as part of their daily diet.

The way that I curbed my appetite was firstly to give up refined sugar totally for a few weeks. I allowed myself fruit and small amounts of wholegrain foodstuffs. For the first while I was overcome with cravings, and then they disappeared. Honestly, I do not crave junk food now, unless everyone around me is eating it (I'm only human).

The second thing I did was to make sure that every single meal I ate was both delicious and satisfying, and that I always, always had snacks to hand (a bowl of home-made soup, a handful of raw nuts, a natural yoghurt with blueberries, carrots and sugar-snap peas, maybe with a teaspoon of peanut butter for dipping).

In the first few weeks I was hungry all the time, but practicing this method meant that my appetite came in line. Although I still think about food a lot because I plan all my meals, I am never properly hungry except right before meal times.

Also, don't cut your deficit too low. If you are always hungry, try cutting 250 calories from your basal needs, to lose half a pound a week. With plenty of exercise you could shift another half pound. Slow and steady etc. etc. I know it takes patience but if you get there in the end it works, versus, losing loads for a while and then regaining it all in a long-term binge.

Also every now and again, have a bit of a refeeding day. About once every two weeks I have a day where I eat lots of extra (healthy) food, this leaves me feeling great for the days to come, I sometimes make the most gains at the gym after one of these days.

corkcomp

neuro-praxis wrote: »

Ok, I respect the low-carbers, but you do not have to give up carbs in order to get an appetite under control, or to lose significant amounts of weight.

The kinds of carbs that you eat are very important, agreed. But small portions of porridge, wholegrain pasta, brown rice,baby new potatoes and brown bread are fine for most people to have as part of their daily diet.

The way that I curbed my appetite was firstly to give up refined sugar totally for a few weeks. I allowed myself fruit and small amounts of wholegrain foodstuffs. For the first while I was overcome with cravings, and then they disappeared. Honestly, I do not crave junk food now, unless everyone around me is eating it (I'm only human).

The second thing I did was to make sure that every single meal I ate was both delicious and satisfying, and that I always, always had snacks to hand (a bowl of home-made soup, a handful of raw nuts, a natural yoghurt with blueberries, carrots and sugar-snap peas, maybe with a teaspoon of peanut butter for dipping).

In the first few weeks I was hungry all the time, but practicing this method meant that my appetite came in line. Although I still think about food a lot because I plan all my meals, I am never properly hungry except right before meal times.

Also, don't cut your deficit too low. If you are always hungry, try cutting 250 calories from your basal needs, to lose half a pound a week. With plenty of exercise you could shift another half pound. Slow and steady etc. etc. I know it takes patience but if you get there in the end it works, versus, losing loads for a while and then regaining it all in a long-term binge.

Also every now and again, have a bit of a refeeding day. About once every two weeks I have a day where I eat lots of extra (healthy) food, this leaves me feeling great for the days to come, I sometimes make the most gains at the gym after one of these days.

very well said .. in my experience cutting out crap like white bread, chips and soft drinks is a good start .. I never felt the need to drop wholegrains or fruit etc ..

Mr E

Great post, neuro-praxis.