I have only been watching my calories (1800-2000 a day) for about a month and I am not the best at recognizing real hunger yet (vs wanting to eat because of mental cravings, boredom, rebellion, sadness, loneliness, anger, etc.). But the last couple of days I feel like I can't tell the baby from the bathwater! A weekend of binges (and subsequent withdrawal) and TOM have teamed up to leave me baffled. I have wanted to eat non-stop all day. At first I thought my breakfast (oatmeal, strawberries, nuts & milk) was small and added a healthy snack with protein and fiber and even a little fat to leave me satisfied (whole grain toast, peanut butter, apple) for lunch broccoli cream soup (with cheese, onions and tomatoes) and whole grain pita bread - now an hour later and I want to gnaw off my fingers...
How do I tell if this is just emotional/stress or if its real hunger?
For me real hunger = tummy growling and like if I'm really hungry I get that growl in my throat lol. I also sometimes lack energy and when I notice it I swear a few moments later my tummy growls.
When I'm emotional I notice no growling tummy, I just don't seem to be easily satisfied. Yesterday was an emotional day for me and I wasn't hungry for most of the day. Then I felt my tummy rumble a bit, I ate a bit, then I was fine. I base what i know on my body and how it responds. Emotional eating, I never really have a growling stomach, but that may just be me.
In your case if you find yourself binging you might really be hungry- how about increasing your calories to 2200 a day? That way you can add a few hundred to your day without binging.
have something to drink (no calorie) and wait 15 min and see if that helps.
also I agree, take 200 calories of your daily allotment for whatever you want like chocolate, chips, etc. I found then I started, I still craved certain things, but allowing myself 200 calories for a treat ment that I could stay on plan and not feel like i was dieting and it kept away the binge becuse it was always on plan.
I will add that I don't keep these things in the house, I have to go out and get them which ment I would walk to town, 3 miles round trip to get it!
I know how you feel. when I'm on TOM I feel RAVENOUS! like a bottomless pit! I could eat and eat and eat all day! I think every one is a little different in how to knwo if your truly hungry or jsut bored eating.. for jacquie her tummy growls a little.And my stomach rarely ever growles even if I'm starving!
For me If I'm bored hungry I crave bad things like sweets and chips, fast food, etc... If I'm truly hungry hungry I will eat anything! like I look in my fridge or pantry and I want EVERYTHING! veggies, fruit, meat, cheese, typically "hearty" type foods. to me that's a signal that my body really does need and extra boost of something.. especially around TOM- I give myself an extra 200-300 cals during that time. I think maybe our bodies need it especially is you have a heavier "flow"
Keep a food journal, not only of what you eat but WHEN you eat. I eat 5 times per day...3 meals, two snacks, with two hours in between each. If I am starting to think about food between a meal or snack, I look at my food journal. Is it time for me to eat, or am I just bored/depressed/anxious/etc? I just ate 45 minutes ago? It isn't hunger.
Journaling what I eat, how much I eat and when I eat it has probably been the best and most effective diet aid in my past few months.
I too am ravenous around TOM, and I just blow that off as normal. I don't seem to need to question myself on days when I don't feel like eating at all, so there must be some days when the opposite happens.
I don't experience hunger normally. I get hypoglycemic first. Once I get too hungry, it's too late and I can't stop myself from emptying the refrigerator. So I'm constantly vigilant about the hunger and the hypoglycemia. It's frustrating. I don't want to be so mentally wrapped around my state of hunger! I'm still trying to find balance.
I really think before i put anything in my mouth and drink my water. I get cravings at night. like katarina said think about what you have eaten and if you have calories you can have a small snack of cheese etc.
I have noticed that when i try to eat 80grams of protein a day the hunger really doesnt hit me the way it does when i eat a lot of carbs and veggies. Try a no sugar carnation instant breakfast with milk and they have choc vanilla and strawberry, and if you dont mind the protein taste a little add some dry milk or protein powder. Its not fatty like meat and cheese and def. fills you up and its sweet!
I can`t always. I have to reason with myself, e.g. if I just had my last meal a couple of hours ago I can`t possibly be hungry again. Part of my weight loss regime was eleminating between-snacks, although I have relaxed this now that my portions at main meals have become smaller.
That is good advice everyone, thank you! TOM probably is the culprit, but I can't give in - I will really think before I put it in my mouth, and see if a nice low cal treat will do
How do you tell real hunger vs emotional?
