A
female
age
26-29,
anonymous
writes:ive recently decided to stop going to weight watchers as I no longer enjoy it so I think its pointless me paying money for it but I do find myself feeling very hungry throughout the day and sometimes comfort eating,im aiming to go exercise more but im wondering if any one has ideas of what I could do when I start to feel hungry ? apart from the usual of answers of excerise or fruit etc .I recognise that I start to eat unhealthy when im feeling sad, want something to do or if my plans haven't gone ahead and I often feel worried that I will start to eat more , im not overweight or anything like that but I want to control what I eat more and live a healthier lifestyle and ideally I would like tips and solutions of what i could do to take my mind of feeling hungry or wanting a chocolate bar or crisps
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female
reader, anonymous, writes (26 August 2019): If you are hungry you probably should eat something. You can distract youself from the feeling for a little while by doing chores, or working, or something else for a while, but the hunger will come back if you don't eat.
You say you are eating healthy, and I am sure you have a good idea what sorts of foods to eat after leaning at weight watchers. Maybe try some more filling foods in your meals that contain more protein and fiber. That may stave off the hungry feeling for longer.
Also, try to keep healthy, filling snacks around, like hard boiled eggs, or bananas, or tuna, or something like that which a small amount could be eaten without any prep that would get you through to your next meal, or that you could use if you have an emotional eating episode.
Hope this helps, keep up the good work on your healthy journey. The hardest part is keeping the pounds off, after losing the weight in the first place.
Best,
R
A
female
reader, anonymous, writes (23 August 2019): I've lost weight while eating a large amount of food. The key is just wholesome natural food, no sauces. Rice, lots of veg and meat. Starving yourself could damage your metabolism. So just lots of healthy food, water and NO sugar or alcohol. Avoid wheat/pastas/breads that kind of thing because these are basically sugars. Dont eat low fat because fats are good for you.
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A
female
reader, CindyCares  +, writes (23 August 2019):
 To begin with, I'd reconsider quitting Weight Watchers. I mean, if so far it has worked for you and you saw results, why not giving yourself a little push and continuing even if it's not " fun " anymore ? After all, Weight Watchers is for losing and managing weight !, not for " having fun " ! If one invested money only on " fun " things, then they'd never pay for a dentist, and they'd never buy dishwashing soaps !
It could be a good exercise for you; psychological exercise. From what you write I get the feeling that you are not good at handling negative emotions and frustrations, and at the slightest sign of discomfort ( boredom, melancholy, etc. ) you go for the immediate quick fix, rather than gritting your teeth THROUGH the emotion, or finding alternative ,positive ways to cope with them.
Then, I think you are describing two very different things : feeling hungry and feeling peckish, and it's not clear which is which for you.
If you feel " very hungry " generally it is just the sign that you NEED to eat, because your diet is too restrictive and your body is telling you so. If, for instance, you feel very hungry on a 1200 calories per day diet, quite possibly it means that you need to take things more slowly, and to increase your calories intake to 1500 or 1800 or whatever
( in ref. to your height , weight and level of physical activity ). You won't lose weight as fast, maybe you'll lose a pound a month rather than a pound a week , - so be it, your body knows what 's the right rhythm for you. Of course consulting a nutritionist / dietician would really help a lot in assessing your personal needs.
Then again, you say that you are NOT overweight, so I guess you are just trying to stay at your current weight; fine, but that should not entail feeling " very hungry " - if you do, it means that your current weight… is not the ideal weight for you, and that's another thing to be discussed with your doctor / nutritionist.
When you talk about feeling like you want a chocolate bar o a bag of crisps… come on, that's not hunger :) . " Hunger " would not be so finicky, if you were hungry for real you'd have no problems to turn to healthier even if less appealing choices. When you are " hungry ", even boiled parsnips sound very exciting. If you want something fancy , something " good "- that' s feeling peckish, having the munchies, enotional overeating or whatever you call it; and comes from a totally different place than lack of nutrients. It's like children who say " Mom, I am hungry ", when instead they want a cuddle or attention or they have noboy to play with. Basically, boredom and loneliness.
The trick in these cases ( besides not buying crisps bags and chocolate bars to keep at home ) is to keep yourself busy, mind and body. Hands, in particular. When you are not at work, take up something that will keep your brain and hands occupied. Drawing or painting, for instance. It does not matter if you suck at it, what matters is that your brain is not focused on your stomach's sensations and you cannot absentmindedly reach out your hand and grab a chocolate . Knitting , sewing or embroidering would be good too- at least as a beginner , when you need to be superfocused on every step of the process. Or, simply, if you have a car, take it and go for a drive (… although this advice does not work for Americans, who have the uncanny ability to consume whole Christmas dinners, or the equivalent, when they are behind a wheel. But, as a British person, maybe you are more orderly in your food consumption :). Another useful trick would be to keep handy a notebook, and , whenever you feel the " hunger ", write it on it, trying to see what's REALLY going on. " I feel like I want a cookie, because I need to calm myself down, I am very nervous. I am nervous because I just had an argument with my mother- maybe I can calm down , first, by taking some deep breaths … ": this type of things.
You would have to try and use your creativity and come up with your own solution, anything may work, except , alas, reading or watching TV while spread out on your comfy sofa, which is pleasant but conducive to mindless snacking :)
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A
female
reader, anonymous, writes (22 August 2019): Journal.
Write down your thoughts and feelings.
Whenever you are "hungry" write down how you feel both physically and emotionally.
I say "hungry" as opposed to really hungry. When you are really hungry you can eat carrot soup, because the hunger is really, but when you are "hungry" you are usually craving comfort foods.
Comfort foods differ for everyone. For some it is junk food, cake or sodas, but for some it can be green beans and chicken breast. Not so bad? It depends. If you eat green beans and chicken breasts in between meals, yes, then it is very bad.
Manage your stress - meditation and yoga. Know your triggers.
For me the major trigger is when something is out of my control. So whenever I encounter such a situation I try to be more aware of what is going on inside myself and not go on the autopilot and open the fridge.
Mindfulness is the key. Know yourself and your foods. Some "good" foods cane be bad for you.
Be ware even of healthy calorie dense foods, like nuts. If you eat them every time you feel like eating, you won't lose weight - I'm talking from a recent experience.
I'd explore new options.
Have you gone gluten free?
This could be a good way to try other (healthier) foods and recipes and avoid junk even if you are not gluten intolerant.
When you go gluten-free you cannot mindlessly eat. So instead of eating just any pasta you have to explore other options: zucchini pasta, pumpkin spaghetti (it's delicious btw), rice pasta... You can start making your own from scratch. It is NOT difficult.
Avoid highly processed foods. The less processed, the better. For instance, bread is highly processed. Not only are the grains processed, it is full of additives. So instead of eating toast for breakfast, make an oatmeal - rolled oats, far less processed and no additives.
Rethink your eating habits. For me, milk and dairy products, especially the highly processed ones we can buy (full of hormones, antibiotics and additives, I mean they add powdered milk to yogurt to give it a fuller taste, even the expensive organic brands!), are a no-no. They mess with my hormones and promote inflammation. You can get calcium from veggies. Just google the levels of osteoporosis in French women and you'll soon understand that eating dairy for calcium is a myth.
But you need to watch your gut flora - good bacteria. Eat pickles, sauerkraut, kimchi...
The most important thing is to organize your meals. Again, it is different for everybody. Some people feel better if they eat breakfast. I feel great when I don't. Fasting does wonders for me. So my first meal of the day is lunch.
Eat enough but do not overeat for meals. Instead of eating desert at the end of a meal (if you take desert), why not eating is separately in the afternoon?
If you eat animal products, try not to eat them with carbs (bread, pasta, rice, potatoes...). Instead eat them with greens, like spinach or cauliflower or just salad or tomatoes.
Speaking of carbs. Watch their intake. They can make you fat like nothing else. If you eat grains, opt for whole-grains.
Learn about fats. Not all fats are suitable for cooking. Olive oil is better for salads. When I cook I use coconut oil.
Watch for hidden sugars. Even fruit. Some people put on weight because of the calories and sugars coming from fruit. find information on glycemic index.
Do not drink your calories. Even if it's "healthy" and "100% pure juice". Fruit juices are also a killer, not only sodas, alcohol, coffees... They make your sugar levels spike and add to your daily calories, but often you do not feel like they do.
Do your own food shopping and cooking. Try not to buy anything that you can eat straight away unless it's veggies and fruit.
Watch what you order when you go out. Choose something simple - veggies (not crisps!) and fish (not fried or breaded). The more complicated it gets, the bigger the likelihood they put some form of sugars and starches in it.
If you can afford it, invest in your eating. I'm not talking about latest fads, but trying to buy better quality food.
We bought a country house (and old farm with lots of work to be done) recently and started growing our own vegetables. The difference is stunning. We still live in the city and what we usually buy at our local grocery store has suddenly become uneatable. So we decided to spend more (and our budget is tight because of the loans) on so called "organic" food. I know that it's probably not what I would call "organic" but it is still better than anything else we can buy.
Whatever you invest in, you pay attention to and use it more consciously.
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female
reader, anonymous, writes (21 August 2019): I find that dark chocolate is good because I only need a square and it satisfies my craving. I sometimes break off a little bit of cinnamon stick and leave it to brew in a cup of black tea - it tastes sweet but without the sugar. Take healthy snacks to work like fruit and carrot sticks. Bananas are great if you're hungry. Popcorn and ricecakes are good alternatives to crisps.
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A
female
reader, anonymous, writes (21 August 2019): Hi OP,
One of my personal favourite hunger cures is tea - I probably drink 3 cups a day with sweetener and skimmed milk. It combats hunger, contributes to your water intake and you get the goodness from the milk also.
Another tip is to look at the cals and sugar content of everything you eat and adjust your meals to suit. You could have a small breakfast (which is easy once you train your body to the routine) and have a bigger lunch followed by a smaller dinner.
Another way is to eat little and often which works for many people - eat every couple of hours and have tea/water in-between the hours.
My final tip is if you don't buy it, you don't eat it. Don't go down the junk aisle in the supermarket and don't pick up the twix when you go the paper shop. You would be surprised how effective that is. You need to train your mind to think negatively of chocolate and biscuits and train your body not to want them. You do that by removing temptation. If there are others in the house who want to eat junk, buy items that they will eat but you don't enjoy.
I personally don't buy all the Weight Watchers/Slimmers World stuff and feel it's a load of tosh in the long run but each to their own.
Reason being I have always been able to lose weight by cutting my calorie intake and doing a little exercise each day - even a walk around the park!! No memberships needed and nobody but me in control of my body - remember your body is a temple!
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A
female
reader, Honeypie  + ♥, writes (21 August 2019):
 Water.
I know it sounds simple but drinking ENOUGH water also helps curve the "hunger". I start the day by drinking 20 oz of water( 2 1/2 cups). Basically to re hydrate my body. I prefer my water with ice and to be REALLY cold, you might prefer a different temperature of water.
And If you eat 3 meals a day + some minor snacks you really shouldn't FEEL hungry.
Cut sugar as much as you can from your food. Have scheduled meals. So TRY and eat around the same time every day. Skipping meals OFTEN lead to overeating a bit later.
CHEW everything 18 times. Eat slow. Smaller plate can actually also help make a portion seem bigger. And chewing your food a LOT helps your brain and stomach figure out that you ARE full sooner. It's easy to eat fast and then the brain thinks it's still hungry even if you ate an adequate portion.
LOAD up on veggies. Vegetables are high-volume, low-calorie foods. They contain fiber and water, which adds bulk to your meals and helps fill you up. Artichoke, broccoli, spinach, even boiled potatoes (just leave skin on) are good "fillers". Salads are ALWAYS a good way to start a meal. Just don't overdo the dressing.
Avoid WHITE bread. Have Oatmeal for breakfast, use a little honey instead of sugar to sweeten it. No "instant oatmeal either, they are full of sugar) Or Greek yogurt with fruits (which is also a good snack).
Eggs are a good source of protein and again, fills you up.
Soups are also good. I would just stay away from highly processed soups and make my own. You can FREEZE soup in portions. A basic vegetable soup is nice to have around because you can ALWAYS add various vegetables in chunks, like boiled diced potatoes, diced tomatoes, some fresh basil or spinach, steamed broccoli, cauliflower, asparagus etc.
Nuts. GREAT snack.
Cottage cheese is high in protein, yet low in fat and calories, can be enjoyed with nuts, fruit or veggies. Or as a side dish next to a salad and chicken. (instead of pasta for instance).
Beans, peas and lentils are good at filling you up and making you feel FULL for a long time. Lentils and beans can also be added to the aforementioned veggie-soup.
They say FISH is good too, just don't go for the fried fish. I myself don't eat much fish. I eat meat 3 times a week. 2x chicken and 1 beef.
And stop "aiming" to do more exercise, just DO it. If you have an hour before making dinner and you feel hungry GRAB a bottle of water and GO for a walk. IT will keep your mind off food. I can recommend Pokemon go app! While it sounds silly my 3 kids got me to install the app and we walk DAILY to "catch" Pokemon in the neighborhood. Usually we get in an hour to 2 hours of walking a day here during summer vacation. JUST for the "hunt". It's a little silly but it works.
If you have a bike, take that for an hour spin if you don't feel like walking.
Also avoid caffeine. I drink green tea with lemon and honey, with fresh mint leaves, or just "straight". Even without the caffeine it's a nice "pick me up."
Try 1 new HEALTHY recipe a week. Learning to cook new things is always good. Even if you occasionally cook something you didn't enjoy. I have tried out a dozen "overnight oatmeal" recipes before I found one that I enjoyed. So, don't give up either.
HAVE a cheat day, just don't go overboard. I have 2 bards of chocolate on my desk from you cheat-days. I didn't FEEL like eating them. But I do know that when I hit THAT time of the month, I might.
SELF CONTROL is also a good thing to work on.
Hope that helps.
Also, if you really want to get nitty gritty with nutrition, GO through your doctor and get an appointment with a nutritionist who can help you "build" a customized nutritional menu plans.
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A
male
reader, SadMan76  +, writes (21 August 2019):
If you are hungry and trying to lose weight you are doing it wrong.
The funny thing is that the body adapts its energy consumption to the amount of energy available - when you are hungry your body will try to save on energy.
For losing weight, I would rather recommend looking into a low carbohydrate diet (note: I am no medical specialist). Myself have lost some 30kg in 6 months by just not eating sugar and refined carbs, and never going hungry. Google about it. It worked miracles for me, and I have never felt better.
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