Hunger when trying to lose weight

[PrincessHoneysuckle]

I have been successful calorie counting several times over the years to lose the weight I want to.This time I'm hungry all the time so I end up binging and ruining it.
How can I stop feeling hungry all the time? I don't have massive gaps inbetween meals or snacks.

Intermittent fasting did the trick for me.
Started with 13:11 and gradually moved to 16:8.
After the first few days it gets easier and definitely makes hunger bearable for me. I’ve cut snacking altogether.

Lots of water and black coffee in the fasted window help too

Can u explain it please

Intermittent fasting is where you eat between set hours of the day and not outside those times.

What you are eating has a bearing on how hungry you feel - eg lots of low fat foods contain sugar and/or sweeteners and these cause spikes of blood sugar and you can feel very hungry afterwards as sugar makes you crave more. Cutting back on refined carbs such as white pasta, bread, etc and eating more lean protein like chicken breast, fish and vegetable protein can help. No need to cut out carbs, but leave them until later in the day.

So is 13:11 eating in 11 hour window?

This time I'm hungry all the time so I end up binging and ruining it. How can I stop feeling hungry all the time?

I have the exact same problem. I'm hungry all the time right now

Going very low carb helped me a lot. I hardly ever feel hungry (and I loosely do 16:8 too).

Try the virtual gastric band hypnosis app, I think audible does it too. Don't know how but it helps.

Sugar free jelly to snack on
Carrot sticks

Another one for intermittent fasting. And brush your teeth between meals!

Honestly? You need to embrace hungar as being perfectly natural and not something to fear, or something that immediately needs satiating.

For the vast majority of people with a healthy weight, hunger is a normal part of everyday life.

I'd work on a mindset change - trying to avoid hunger is just avoiding the issue. Tackle it head on, and you're much more likely to succeed in the long term.

Water. You're nearly always thirsty when you think you're hungry. Coffee will also kill the hunger urge for a while :) Then mostly just willpower, once you've kept at it for a few days it'll become habit and you won't notice it as much. But just in case, keep vege snacks around to binge on instead of unhealthy things. So eat your fill of cucumber, carrots, bell peppers. It won't matter to your diet and you'll get the sensation of having eaten :)

Protein. Protein. Protein.

I lost 2st last year by calorie counting-1500 per day and aiming for 80-100g protein per day. This kept me feeling full so I wasn't tempted to binge as much

Team RH on Facebook have this as their ethos. Their down to earth no bullsh*t approach isn't for everyone and whilst the diet 100% works I ultimately left due to the language used.

It's really hard. I think if you can push through the first 2/3 days it gets a lot easier to manage.

It's difficult because snacks of fruit and veg in between meals aren't always very filling, especially if you're already eating loads of veg with your meals.

When I've been following Slimming World I've found that keeping some light babybels in the fridge helped me. Then I just had something quick to grab after work to stop me having anything bad. They're more filling than fruit.

Protein will keep you feeling fuller for longer, make sure you’re having enough at each meal. Try distraction when you feel a craving and also drink water.

Can I ask what you eat for breakfast? I eat at 7 and am starving by 1030-11!

I agree that protein makes a huge difference. I’ve been eating only protein for breakfast and mid morning snack then allowing myself limited cards for lunch and dinner. It’s amazing the difference it’s made. I do still feel hungry but it’s not that dreadful crashing hunger that you can’t ignore.

@preponderings overnight oats or bran is one of the only things that'll fill me up for any decent amount of time of a morning.

Another vote for intermittent fasting here.

I've lost 3.5 stone since Oct and protein is definitely key for me. For breakfast I have a cheese (20g) and spinach omlette with some tomatoes, and that keeps me going until 12.00 easily (eat it at about 7.30). Lunch is a wholemeal pitta with Quorn ham and cucumber, with some carrot sticks, I don't then get hungry until late afternoon. I'll then have a snack of some babybels, or just fruit if I'm having cheese with dinner, that keeps me going until dinner at 7ish. If I don't have protein for breakfast I really struggle though.

Hi OP. It is hard, no doubt about it, but so worthwhile. So agree with @NikeDeLaSwoosh about embracing hunger. It's fine to be a bit hungry, try to see it as a positive, you're burning fat and losing weight. It gets easier as your body adjusts to less food. I have lost nearly four stone in 8 months by counting calories. I did it on 1200 a day, and now maintain at roughly 1500 a day. On 1200 a day, I ate loads. And I ate shed loads of carbs. But, and this is crucial, only unrefined carbs. So, porridge, allbran, wholemeal bread, brown rice. Also tons of fruit and veg, lentils, beans etc. Some protein (eggs are you best friend for killing hunger pangs) but not loads. I would say that 70% of my diet was and still is, carb. It filled me up, gave me energy and I felt and still feel very well. Drink loads of water too, at least 2 litres a day. I cut sugar out (other than fruit). Good luck.

Im using my fitness pal app, and its really helped remind me of what foods are best value in terms of satiety and calorie count, and low calorie ways to get through to the next meal.
Things like a boiled egg or a glass of milk are really good at getting you through for not much calories. Reducing portion size in each meal if you think youre going to need to snack anyway. Not everyone can go hours between eating, so adjust portion size to smaller portions more often.
Making sure youre drinking enough fluids.

Yeah also used Gastric Band Hypnosis www.gastricbandhypnosis.ie

Drink water instead of eating. Go low carb.