Appetite - out of control - any tips to restrain it??

[BigbreastsBiggerbeard]

My appetite seems to have increased lately and sometimes I feel it's almost impossible to stop eating. Obviously, I do (at some point) but it takes a monumental effort of will. It's definitely an increase in appetite (as opposed to comfort eating)as I have hunger pangs more often.

I have been exercising lately, mainly weight training. About three times a week and it's a real effort for me as I have a chronic health condition. Because I know, without a doubt, that it's good for me to be stronger, I'm committed to this. Since last April I've lost two stone, which I'm obviously chuffed about, but part of that weight loss was (I think) down to the fact that I'd set myself a 1500-1600 calorie limit per day and in the main, stuck to it. Eventually it wasn't even difficult. Had the odd mad day where my appetite went haywire but it didn't matter. Now there are days where it's over 2,000, sometimes 2,300 (and then I stop keeping score!) and I'm appalled.

Now I'm concerned that I'm going to pile weight back on (well, fat to be exact) and that is somewhat concerning. So, I'm here to find out if anyone else's appetite ramped up to zombie like proportions when weight training and if anyone has any tips to get it under control again? I understand the logistics of it; your body needs extra fuel to build muscle etc, but come on, not this much!!

Also, I'm 52 and peri menopausal so am also wondering if that has anything to do with it?

Eat more protein, moderate complex carbs, moderate fats and lots of veg. If you track your calories and macros on MyFitnessPal accurately you should lose weight and not feel hungry.

One thing I have found has helped to some extent is adding inulin powder to warm drinks.
Inulin is soluble fibre that is found in fruit and veg and the powder you can buy is chicory root.
If you do decide to try it start with a small amount and build up as it can cause bloating and abdominal pain because of the gas it produces. (It also makes me fart a lot)
I would do some research and decide for yourself if it is suitable though, what works for one is not always right for someone else.

Have you tried having a period of eating your maintenance calories? After a long period of weight loss especially if you are training too I find a diet impossible and I have a few weeks eating at maintenance to reset myself.

Thanks for your responses - @NannyGythaOgg, I'll look into Inulin powder, am willing to try anything at this point, regardless of farting

@WeAreTheHeroes - have tried to up my protein, perhaps more is required. Used to have a whey protein drink every day until I read that some women found that it was exacerbating their hair loss - can't risk that as hair is thin enough already!

@Laufeythejust - unfortunately, I just can't do that as I'm utterly ravenous. Can't focus on anything else but the hunger. Last year, I got used to being hungry a bit more and saw it as a positive, and it didn't gnaw at me half as much as now. Back then I could think happily of the calorie deficit aspect whereas now I'm ready to eat any small animal or child who hoves into view.

Sorry, @Laufeythejust - I misunderstood what you meant, I thought you meant returning to 1500 calories. I need to find out what my maintanence is nowadays! Perhaps that is actually what I've been doing of late anyway, I'm needing minimum 1800, and then when it goes crazy at least 2,000.

Definitely try increasing your protein - are you tracking protein as well as cals? If you are doing lots of weight training I would be aiming for around 120g protein a day

I find that I’m absolutely starving on the days I exercise.

Have you been tested for diabetes? One of the indicators is strong feelings of hunger

How is your sleep at the moment? Not sleeping enough can make you hungrier by increasing ghrelin levels.

@MalbecandToast - On a few occasions in the past, yes. Had a blood test about eight months ago and they tested something like hba?? that can show up diabetes if it's high (or low?) and it was well within range.

@UnaOfStormhold - I'fe never been a fantastic sleeper but it's not too bad at the moment (for me at anyway). I also like to fast overnight for a minimum of 12 hours, ideally 13 or 14, so am sometimes hungry on going to bed so that can present a small barrier to sleep.

Carbs make me feel hungry so I up my protein and it fills me for hours. Drink plenty of water too. Well donex OP you can do this! Its just your body adapting to the next stage of the new you! Best if luck finding out how to manage it

I've been struggling with overeating recently too and I am sure it is linked to peri-menopuase. I am 54 and have been on HRT for about 6 months but am getting fairly bad PMT type symptoms (rage and depression - nice!) both when ovulation is due and when periods are due, (so basically every other fricking weekend).
I also weight train 3 times a week, plus do quite a bit of cardio sports. I follow 5:2 and I sometimes find it hard to eat all my non-fast day calories and I think the bingeing is partly my body trying to make up the deficit overall. (Fast day = 800 cals, non FD = 1800cals)

I think you need to increase your calorie intake and would agree with Laufeythejust that you should go onto a maintenance level while your body resets to its new 'normal' weight.

Hmm, if going to bed hungry is disturbing your sleep that could be counterproductive - can you rejig your eating times?

If you can do, have carbs in your last meal of the day as that should help you get to sleep. Try a magnesium supplement too.

@WeAreTheHeroes - thanks, yes, I've started a magnesium supplement, albeit with a couple of other things in it too.

@UnaOfStormhold - Perhaps it's something I could look at, although to be fair, I may only have eaten an hour before bed and I may still be hungry! It's very unreasonable, this hunger.

Today I looked at the squash I'd been drinking quite a lot of lately, and it's full of artificial sweeteners. I knew this, but kept drinking as it made me drink more water. Anyway, it seems sucralose (one of the sweeteners) can increase appetite, and it specifically states "..in women"! So, I'm going cold turkey and throwing it out. Fingers crossed this makes a difference!

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Where have you read that whey protein leads to hair loss? Hair loss in women is often exacerbated by low intake of protein and fat. Really hammer the protein tomorrow and see how you feel? So after your morning latte try a protein shake (the one I have is 40g protein per serving), for breakfast or brunch a bagel thin with 1/2 an avocado and 3 eggs scrambled with some spinach and toms on the side... really front load the day with protein and a healthy fat. then later a whole chicken breast with a variety of salad items and a lovely EVOO and lemon dressing and maybe some feta - with some roasted new potatoes. Some greek yogurt or a quark style protein yogurt for snack. A few almonds with a matchbox piece of cheese. I would also suggest adding some salt to your food tomorrow if you don't usually!

@BigbreastsBiggerbeard is it at any particular that times you feel ravenous? Or all the time?

If your protein is up to mark, I would up yoir fiber and water too. Eat more legumes, porridge, and general vegetables.

Consider adding low intensity exercises like walking as well.

Also, love your usename!

@AnaViaSalamanca - most of the time at the moment, it seems but it's the evenings when it really hits. I drink quite a lot of water generally, and have upped my protein with tuna, chicken and such like. Generally I'm vegetarian but have started getting chicken purely for the protein. Oh, and i get the egg whites so have those scrambled.

@linerforlife - now you mention it, I'm not sure! There was a forum about hair loss and it was mentioned there so that put me right off. Will possibly start to introduce it again. The one I have here is 30g so may give that a go. I get so disheartened trying anything different these days as i have no faith anything is going to work. Interesting about the salt - I never use it (though I know it's in loads of stuff) and I have a kind of aversion to it. Would this help curb my cravings??

If it’s in the evenings it’s probably because you don’t eat enough during the day. Try more fibre with your protein. Loads of vegetables to fill you up.

If you are hungry between meals, only eat fruit or vegetables. If you don’t feel like them, it’s because your hunger is not physical but psychological.

5 htp could help you sleep and may suppress your appetite.

If you're not using salt at all then I would definitely start adding small amounts to your food. If you're not eating much processed food in general, and are sweating while exercising, you might need some. Usually our appetites "go out of control" because we are either lacking in something / we have removed an essential nutrient (the body is trying to encourage you to eat to get that nutrient) or because we have dropped our calories too low. Lots of other reasons of course but they're the main ones in people trying to diet or "eat better". Hopefully you're feeling better now!