How do you handle legit hunger pains while trying to lose weight
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Anonymous
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I have been overweight for a while but gained 15 lbs over the last 9 months and need to make changes. I had a baby last year and have been working from home and have developed bad snacking habits and eat when I am tired (busy job and baby).
The issue in the very near term is as I implement a sensible eating plan is I am fighting actual hunger pains and I wonder does my body just need to adjust. For example, today I had turkey on wheat with LTO and carrots and hummus for lunch. I got hungry at 3:30 and ate an apple and drank 16 ounces of water. I am still hungry and waiting for dinner time. I realize this effort will never succeed if this is my sustained situation. What are your tips? Better snacks? Better meal plan? |
Anonymous
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For me apples are the devil. They make me SO hungry - literal hunger pangs afterwards. I don't think I'm alone in this. Replace the apple with celery and peanut butter. Or string cheese and a handful of almonds.
What did you have for breakfast? It should contain a lot of protein. |
Anonymous
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Once I learned the difference between legit hunger vs. craving, I feed the hunger if it comes. Like PP suggested, a half a serving of almonds or a cheese stick will tide me over until I’m scheduled to eat something more substantial.
If I get too hungry between meals I’m prone to binging. |
Anonymous
| Drink a lot of water - half your body weight in ounces. When you eat, make sure you’re focusing on protein healthy fats and veggies over any kind of blood sugar spiking carbs like bread. |
Anonymous
| Water, gum, sliced cucumbers, celery, boiled eggs (only eat the whites) with salt |
Anonymous
| A quarter cup of nuts tides me over. I think it's the protein. You could have the nuts plus the apple as an afternoon snack. Just an apple would make anyone hungry. |
Anonymous
| You need more protein. If you like apples eat them sliced with peanut or almond butter. |
Anonymous
| I like the 80 calorie high protein yogurt and cottage cheese. You need higher protein. |
Anonymous
I would do an apple with 1/2 cup low fat or 2% Greek yogurt. Less calories more protein |
Anonymous
| It’s hunger pangs. Not pains. |
Anonymous
| Do intermittent fasting. The first day of it kind of sucks but then your body adjusts. Learn to eat your food slowly- savor every bite. Your stomach will shrink and you will stop craving sweets and carbs. You must eat protein on the days when you do fasting. Apples have this weird way of making you hungrier than you were before- avoid those on fasting days. I have found the 5:2 plan to be the easiest to follow. |
Anonymous
| Hunger is not an emergency OP. It’s what those of us who do IF know. A little bit hungry leads to fat burning. It is not STARVING. Mind over matter OP |
Anonymous
wrong about only eating the whites. The yolk is where all the much needed nutrients are - iron, folate, and lutein. Do not skip the yolk- ever. That is such a 1990's "non-fat" destructive way of thinking about nutrition. |
Anonymous
This, I observe the hunger and let it go. I am not joking. Being hungry, very hungry even, between meals is fine. Beyond embracing the hunger, the one thing todo is make sure as others said that you are eating enough protein and fat. For same amount of calories, high GI food will make your blood sugar drop faster and make the hunger pangs more painful. (Hard boiled egg will keep your blood sugar and your hunger more in check than gala apple despite being both healthy food with similar calories) |
Anonymous
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As long as you are sure you are eating enough to satisfy your nutritional needs, think of you hunger pangs as the feeling of losing weight.
I recently dropped my covid 15 by convincing myself that the nagging hungry feeling is actually my body burning calories so I made sure to feel that sensation every day. Just my own form of rewriting my reality. Rename the sensation: Hunger pangs=>calorie burn |