How do you fight off hunger?

[BohemianFit]

I've been back into working out for the last 5 months after having surgery on my foot last August. I've been an avid weight lifter (along with cardio) for a few years now but I don't remember feeling this hungry. I lift somewhat heavy (for a chica) but nothing crazy. I'm no body builder. 

How do you fight off hunger? I'm also a pescatarian (I don't eat land animals) but eat a lot of eggs and fish for protein. 

[WendyB]

Protein which you are doing is good for hunger. So is olive oil. Nuts, peanut butter are also good fats.

Sometimes just drinking a glass of water helps me as well

[Taote]

BohemianFit - the answer for me (also a former very fit heavy weight lifter) is eat fat and reduce sugar and quick carbs (white flour, bread, cake, waffles, etc.)  Some of these things can be made with alternative ingredients like coconut and almond flour, with natural low carb sweeteners like erythritol, xylitol, and tagatose.  These are very gut friendly for most people.  

For me, when I eat with a ratio of 65% fat (meats of all types, eggs, some from dairy), 20% protein, and 15% Carbs (mostly from non starchy veggies, some from dairy, very very few from sweets or breads) I am not hungry, even after a 45 minute intense workout at 13 - 14 average mets.  I have to force myself to make protein smoothies post work out, and remember to eat a whole or half quest protein bars in between meals.  

I know for many this sounds crazy, but if you do the research you'll see it makes sense.  A great place to learn (and I mean REALLY learn from an MD that breaks it down to the cellular level in a way you can understand it) is at the academy for eating online.  If you google it you'll find it pretty quick.  Studies show when you eat fat and reduce carbs, you lose the appetite, even if your working out.  

Good Luck!!!

[dyylajoi]

I like to have a day of eating at maintenance calories every week (sometimes even two), because otherwise the hunger just gets to be too much for me after a while. If I have a day to eat what I want every week then I'm usually good to go for another 5 or 6 days, and I haven't seen it stall my weight loss at all.

[KristenAnne]

Marathon runners take B12. Since I'm training for my marathon I began taking some and I realize that they slighlty supress my appetite during the day. I got a pack form my local GNC and it's a small, desovling, cherry flavored pill.

Here's how I eat: B12 when I get to work around 7:00 AM, Black Coffee and breakfast at 8:30, fruit at 10:30, Lunch at 1:00 (I workout at noon), Snack at 2:30 (usually nuts or more fruit) and then dinner no later than 7:00.

I try not to let myself get hungry.

[Mary]

I would say I don't fight off hunger.  If I'm really hungry, I eat, though I try to eat something healthier and in a reasonable portion and make sure it's actual hunger, not boredom or stress or just a hankering for a snack.  But I find that if I ignore my body's signals, they either stop coming (which is very bad) or my body eventually gets its own way in the form of a little binge eating.  Better to just honor the hunger than try to beat it into submission, in my case.  

[Manticone]

Things that help...

1). If you are very active, and you're like me, you might be craving the lost salt from extra running/ walking/ cycling. So I usually make myself something like miso soup, to replenish my electrolytes (I've been craving salt like crazy lately!)

2). fibrous or high water fruits and veggies help fill you up. Things like cucumber, pickles, strawberries, grapes, celery, eggplant, grilled mushrooms.

3). drink some warm tea before eating.

4). eat a small amount of fat with your meal, as it delays gastric empting

5). monitor what foods you seem to crave/ never feel full after eating. I'm vegan, but vegan Chinese food, rice, rice noodles, popcorn etc. rarely seem to fill me up if I am ravenous. If I am ravenous, I eat a proper meal with a dash of whatever I am craving.

6). some activities seem to make me feel hungrier sooner. Swimming, essentially. Whereas I lose my appetite when I run.

7). get enough sleep! Sleep deprivation increases hunger in most people

8). keep blood sugar stable

9). if you have any bowel/ stomach/ absorption problems, take a good multivitamin. Certain deficiencies can increase hunger.

10). don't engage in activities that stimulate greater production of hydrochloric acid. Chewing gum, when I am peckish, just makes me hungrier.

11). but mints seem to help quell hunger, for awhile.

Essentially, though, don't let yourself get too hungry ever. You should be eating enough so that hunger isn't your default setting. 🙂

[ShannonBoord]

For me, eating protein heavy meals/snacks and eating every 3 hours keeps my blood sugar level and hunger stable.  Nuts & cheese sticks are convenient snacks for me.

[Sqweezl]

Positive thinking and meditation.

Seriously. Your body is capable of doing just about anything, and discomfort is a mental hurdle.

That being said, you could assess what precisely you're eating. Remember when momma told you that oatmeal would stick you your ribs? She was right. There are foods which you'll find fill you up without suckerpunching your calorie goal. Popcorn, for example, is like eating air.

[overweightlover]

Green smoothies- get a nutribullet

protein shakes= whey is good for the liver

fiber bars- try to stay away but if i have to hit up the vending machine i'll get a fiber one bar= gas

1 pack of sugar-free oatmeal is only 100 cals in the morning

water= sometimes we think we are hungry but we are truly thirsty

salad- simple salads are the best- logging all the extra crap is a reality check

Raw meal shake- mother earth

seeds in your smoothies hold u longer- flax. chia, pumpkin, sunflower, hemp

Clean meat= alot of sodium but hey, noboby is perfect

[Hot4Coldplay]

I don't really drink a lot of water,  only when I work out, or at my bedside table at night,and now have been drinking about 85 oz the last few days, I found when I need to drink more to get my daily dose in, I will get a warm bottle of water from the cupboard, grab a measure cup and pour a 1/2 cup and guzzle it, then another until it's gone, this assures me of getting enough water in me during the day, it's much easier than cold out of the fridge., it also curbs me from grabbing a snack, cause the water fills me up, this works for me, not saying it will for anyone else, but if your having difficulty getting enough water in you daily like me, I found this is an easy way.  🙂