How Do You Stop Hunger Pangs?

[damepeanutbutter]

Yes, losing weight is all about will-power, I understand that. I am doing massive amounts of exercise (three outdoor circuit classes each week plus another two hours of either walking, cycling or swimming) and I have lost some weight (around a stone) due to exercise and controlling calories. But some weight is starting to creep back on.

I really want to break some bad snacking habits, but I feel soooo hungry at times and it is almost impossible to ignore the pain. What diversion tactics do you use (aside from the inevitable 'drink a glass of water') to stop yourself eating extra calories between meals and to stop yourself thinking about food?

[GuybrushThreepwoodMightyPirate]

Brush your teeth. Seriously. It really helps!

[Timeforabiscuit]

Oi!!

Stop with the disparaging comments!!! Greedy pig are not the words to describe someone who is really taking a close look at what their doing and trying hard to change that!!

You are doing really bloody well to have a full on training regime and manage what you eat.

The boiled egg will taste like food of the gods (especially with a tiny bit of salt on it).

[Vivacia]

Apologies OP, I thought I was being helpful in suggesting more protein to help with the hunger pangs. It seems as though I've actually been advising you to eat something rammed with additives!

And I've just read your 20:06 post - I thought the body did store excess fat taken in. I think I've learned that I really need to stop giving weight loss advice!

[Lucyccfc]

Well done for having great willpower and looking to change your eating habits.

It's a long time to go between breakfast and lunch, so snack on fruit, veg or some protein, liked cooked lean chicken.

I can understand why you are hungry in an evening, you are not eating enough for your tea. Try salmon or chicken with loads of steamed veg or a stir fry.

[damepeanutbutter]

I've just found this interesting article
www.livestrong.com/article/527281-does-the-body-store-fat-like-carbohydrates/
Looks like we do store excess fat and also excess carbs. But we need fat to make our brains function and to look after our bodies. I'm so confused!

Lucy - usually I have a main meal later in the day with the DCs and DH and a lighter meal at lunchtime, but at weekends we have a main meal at lunchtime and a lighter meal in the evening. I've just had two rice cakes, cottage cheese (full fat version!), tomatoes and an apple and I feel satiated now. Got to get to bed early to stop me hunting round the kitchen for 'rewards'!

[Vivacia]

Phew, I thought I was going crazy for a second there.

And reading back, (fat-free) Greek yoghurt doesn't have additives does it, including added sugar?

[TalkinPeace]

it may not have additives, but the process of removing all the fat and then making it curdle is incredibly industrial

[Vivacia]

Do you mind explaining a bit more? I'm not sure what's wrong with milk being processed in to yoghurt "industrially".

[Vivacia]

Or if you haven't the time or inclination, what should I google? Off to Google now...

[ppeatfruit]

But there are good fats and not so good fats (sorry to add to the confusion ) I eat hardly any animal fat but I major on good olive oil, in dressings, cooking and I take it like a medicine, it cures my eczema that flares up if I have cows' milk products.

Also the omega 3s, in linseeds and pumpkin seeds which have improved my digestion amazingly.

Though we're all different and some people do well e.g. on the Atkins or Paleo and others get ill eating so much protein. You have to go with what agrees with you. You'll find the P.Mackenna a lot of help dame good luck with it.

[Vivacia]

Well, I for one haven't advocated cutting out fat or eating only protein. I haven't evangelised that the OP take a certain approach to weight loss, let alone what has worked for me and continues to keep me at a size 8. I thought that I merely suggested some tweaks to what she's already doing to address the specific issue of hunger pangs.

[damepeanutbutter]

Yes, there is a real misunderstanding of the word 'fat'. We need 'good' fat to keep our bodies healthy and our brains in fine form. But we don't need saturated fat, industrialised fat (eg margarine) or animal fat. The problem with these fats is that they coat the stomach and prevent the food we've eaten being used properly.

Anyway, I took lots of your advice yesterday. I sat down, ate slowly, stopped eating at 7.30, have had an 11 hour gap before my banana. Am just off to circuits now so cannot eat too much before I go. Hard boiled egg is ready to eat post exercise. And I haven't had a cup of tea today. Fingers crossed! Thank you!

And huge chicken and egg salad (separate dressing) for lunch.

[damepeanutbutter]

Thanks to you all I have had a much easier couple of days.

I wanted to ask TalkinPeace what is the science behind leaving 5 and 10 hour gaps between eating? I can easily do a 10 hour gap overnight. Today I tried to do a 5 hour gap between meals and managed 4.5 hour gaps (eg breakfast at 8.30, lunch at 1 and supper at 5.30 as I was starving when I got home from work). I now won't eat (with my new renewed strength!) until tomorrow morning, so will easily do 13-14 hours without food. Why is 5 hours important?

[Dowser]

My doctor advised to eat protein if feeling hungry.

I take 3 flax seed oil tablets of an evening ( flax seeds are linseeds) as its good for digestion so good for the innards. Keep in fridge and use them up quickly as they go rancid quite quickly.

I cook my morning omelette in coconut oil.

We need essential fatty acids for our brains.

I eat an apple mid afternoon when I'm hungry for dinner and it's only 4 or 5 o clock.

Anyone at work feeling ravenous could take some veg strips and hummus. I often make my own slimming version. I whack in lots of garlic and leave out the oil.

[IamMummyhearmeROAR]

I've given up the 'fat free' options and not only am I losing weight steadily but I'mreally enjoying the alternatives. I have a small bowl of Yeo Valley and it has the same calories as a 'light' option but feels more indulgent

[ppeatfruit]

When I was working I used to take an apple and a little pot of walnuts and or macadamias plus some dried fruit, (they take some chewing so fill you up better). For a snack. Oh always a small bottle of water.

I go between 7.30.p.m. and after 8 or 9a.m. without eating (maybe a herbal tea or a bit of fruit if I feel really hungry). This is not following Paul Mackenna but I find it really works for speedy weight loss and your body gets used to it quickly. Strangely I feel less hungry in the mornings doing this than when I've been out and eaten late I'm not sure of the science behind it but I think it helps your body digest the last meal and REST !!

I agree about the linseeds Dowser I have my homemade, linseed, whole lemon, ground almonds and seasonal fruit smoothie most mornings, sometimes I use pumpkin seeds instead, or something completely different; ,gluten free oats, soaked in water, and molasses.

[ditavonteesed]

I have managed to completly kill all snacking with paul mcKenna, I listen everyday and enjoy the relaxing time anyway. The only time I rally want snacks is when the kids get in from school. I try to do busy stuff to distract myself.
I am now joining the low carb bootcamp as well, that is supposed to help a lot as the protein is more filling and doesnt give you the sugar highs and lows.
I try not to eat any diet foods as they are so full of chemicals.
You sound like you are doing really well and doing loads of excercise. I have only managed to lose 8lbs so far but I am trying to change my whole relationship with food as well as my body so I guess that is going to take longer.
Someone else said on a thread I want to be the person who says no to a biscuit not becasue I shouldnt have it but because I genuinely dont want it, I love that that is exactly how I feel.

[ppeatfruit]

Not all people do well on high protein though ditavonteesd I went on the Atkins and was ill even on a veggie version!

Diet foods are the devil's work IMO. ! After reaching my target weight loss, eating healthy foods (with no diet foods at all). Too much exercise became wrong for me because I want to be slim not THIN!!

[Milllli]

Ditavon I am also that person who says no to a biscuit because she doesn't want one. I'm a mindful eater/Paul McKenner follower too. It truly freed me from dieting.

[damepeanutbutter]

So many interesting thoughts here. I am taking them all in. Today I have had a hard boiled egg for breakfast (at 8). Then had a handful of cashew nuts mid morning and a banana. Lunch has been a roll with cottage cheese and tomatoes (no butter or any oil at all). I have brought some raw carrots to munch on if I get hungry (at work) and later I will have my soya yoghurt (around 2.30 I would think). Quorn chilli with rice for supper at around 6. I'm not feeling as hungry as I was. I am definitely thinking more about what I am eating and when I am eating it since I started this thread and got all of your advice. I stopped eating at 7 last night and then ate again at 8 so 13 hours no food. That's a habit I want to get into. I must buy Paul McKenna.....

[damepeanutbutter]

Dowser your smoothie sounds good. I have a nutribullet so I'm going to try that recipe

[damepeanutbutter]

Sorry - that was ppeatfruit who makes the smoothie !

[DinosaursRoar]

Agree that fat is not the enemy, sugar is!

Quick breakfasts with protein, have you tried the microwave poached egg? (crack egg into a mug or ramikin, zap for 20 seconds-ish, keep an eye on it as you don't want it to explode!) That on a slice of wholemeal toast is my 'fall back' breakfast, it's about 140 cals, so you can easily have 2 lots for breakfast. It's more filling that sugary things.

Porridge is also a good 'filling' breakfast. I found eating more at meals then just being busy so I couldn't get something to eat mid-morning helped break the snacking habit.

[gentlereason]

Vivacia - the conversation has moved on - but back to yoghurt... I'm with you on this one! I make my own yoghurt with semi skimmed - it's exactly the same process with full fat or skimmed milk. Basically revolving around adding live cultures and keeping luke warm. The processes of skimming the milk uses a centrifuge but that doesn't sound too terrible.

[ppeatfruit]

You see with Paul Mckenna, I called my nuts and fruit a snack but I would only eat them if I was really hungry, so more a meal.
You re educate your mind and body to forget the 3 course meal, or large lunch, because your stomach shrinks and you HAVE to stop eating when you feel full, or you feel sick, so of course you lose weight because you literally can't force yourself to eat more. I will say to myself l'll have my dessert, or leftovers, for the next meal" rather than force down what's on the plate, or the menu .

One of the best ways of getting into the P.M. zone is to chew your food 15 to 25 times, you taste it better and you can't eat too much, or eat junk because it tastes vile!