So, it's about six in the evening, my family isn't going to eat probably for another two and a half hours, and despite the apple I had about an hour ago, I'm STARVING.
What do you usually do to avoid this without, you know, actually eating more, which would be kind of on the counterproductive side? Should I just wait a few days (I'm recovering from a major episode of binge eating) until I get hungry less easily?
Sometimes just an apple isn't enough--and some people find apples make them more hungry! I try to have some protein with every snack. For example, I would have half an apple and 1/4 cup of 2% cottage cheese, or even 1 ounce of full-fat cheddar cheese, or 1 lowfat string cheese. The protein (and a little fat) helps your blood sugar to stabilize.
Does your family always eat that late? It may be a good idea to plan a larger snack late in the day, if so. For example, 2 or 3 ounces of water-packed tuna with some baby carrots or some crackers (counted out of course). Or even a bar like a Kashi TLC bar and a glass of 1% milk.
You don't say what program you are following, but all of these are pretty low-cal.
Your body needs some food now. If you wait 2 1/2 hours, you'll be so hungry, you'll eat anything, everything, and then go back for thirds. Eat some protein now and go lighter on dinner later.
I eat 4-6 small meals throughout the day, not 3 large ones. I started drinking more water, and 1-2 of my small 'meals' are usual shakes, either protein or meal replacement shakes that are low glycemic index. Drinking lots of water can be hard, but I like to use crystal light to flavor it, I find Im more likely to drink the entire bottle that way.
Keep lots of healthy snack foods available, like peeled carrot sticks, sliced fruit, nuts etc.
I can confirm what Jay says that apple actually makes some people more hungry. I usually have some peanut butter if I have an apple, that seems to go the trick (not more than a tablespoon).
How about if you make a large pot of veggie soup and always have some when you are feeling hungry but you know you won't eat until later on. Or have steamed broccoli - I can have it anytime. Good filler, lots of fiber, hardly any calories.
I don't save my calories for the end of the day. I plan very low calorie dinners (under 400 calories, if possible) so that I can eat more during the day. I see a lot of folks eat very small breakfasts and lunches, with minimal snacks, so that they can have a big dinner. IMHO this is a mistake and is likely to lead to binging. Go light on dinner; it's the end of the day and you don't need the energy; use your calories earlier in the day when you need them.
I make sure I start off my day with a good breakfast. I generally allot 200 calories and at least 20g of protein to breakfast. I don't eat cereals with more than 120 calories per cup (regardless of what the package says a serving is).
I leave enough calories to eat several snacks throughout the day. Some of my snacks are large enough that they could be considered small meals. I rarely go more than 3 hours without eating.
I make sure I get enough protein throughout the day and even with my dinner. Dinner that is too light in protein will leave me hungry the following day. I shoot for 100g of protein per day. I also shoot for 20g of protein with every meal.
I don't eat empty carbs except at the very end of the day. I don't eat 100-calorie packs and I rarely eat chips or crackers. I also don't eat energy bars--they are not enough food for the calories and they don't sustain me. Bread, rice, and pasta all have to be whole grain. The only exception is that I do have a small dessert (usually around 100 calories but not a 100-calorie pack) after dinner.
I don't waste calories on beverages but I also drink a lot of beverages. I drink 12 oz of a calorie-free beverage with every meal and with every snack.
I try to eat foods that are filling and are digested slowly. This means foods with high water content (veggies and fruits), whole grains, and protein. I also rarely eat pureed foods like soup or smoothies--they empty out of my stomach too quickly and I end up hungry.
I make sure I'm eating enough calories for my level of exercise. I don't go below 1200 calories per day.
If I'm in the situation you're in now, I have a couple of strategies:
Am I really hungry or just bored? Sometimes I will experience what feels like hunger pangs but really it's just my mind playing tricks on me. If I wait it out for 10 min or so, they go away. In this situation, it can also help to drink a beverage--my first choice is usually 12 oz of hot tea (yes, I drink hot tea out of a 12-oz glass--it's insulated).
Exercise shuts down your digestive system and suppresses the appetite. If I haven't worked out yet for the day, sometimes I just head on over to the gym. A few minutes into my workout and I'm not hungry anymore. Going for a walk would accomplish the same thing.
I eat a small snack. Sometimes I'm not hungry, it's just that my blood sugar is low. My sister has problems regulating her blood sugar (either hyperglycemic or hypoglycemic, I'm not sure which) and I suspect I do too. So sometimes just a very small snack, such a piece of fruit, 1/2 cup of Fiber One cereal, or a reduced fat string-cheese will do the trick. That small of a snack isn't going to make a difference in terms of my weight loss.
I move up some calories from dinner. Maybe I skip the side that I am serving with dinner or give myself a smaller portion so I can eat a little more now.
I cut back on my after-dinner dessert or skip it altogether so that I can eat more now.
Last edited by BlueToBlue; 05-06-2008 at 09:55 PM.
I'll second JayEll's suggestion... have a little protein. It will satisfy you much more than an apple. I love low fat cottage cheese with a tiny drizzle of maple syrup. Delicious, full of protein and calcium, and satisfying.
I always do better when I have veggie soup in the fridge. I agree with the protein snack. I sometimes just eat 2 or 3 slices of turkey cold cuts (Applegate Farms are all natural). I might also eat Fage yogurt (found at Trader Joe's and I think Whole Foods has it too). You might try a low cal yogurt that is low in calorie if you don't find that one. Then, if I know I shouldn't be hungry, but I still am....I might have some Five gum and chew, chew, chew!
Eat a snack with more protein - it will help you feel more full. Some things that I stash in the fridge for the "I just got home from the gym and am starving and can't wait for dinner" feeling ...
boiled eggs (these are my favorites - 1 egg or 2 egg whites is a GREAT snack)
a wedge of laughing cow cheese on 1/2 a wheat pita
cottage cheese w/ lemon pepper sprinkled in
Sargento light string cheese
a can of v8 juice (not as much protein, but seems to be very filling for me)
Anything that will stick with me a while works well.
I'm w/ Webrover, if you wait to eat you'll be fighting the dog for her food! Is it possible for you to eat earlier (like at 6pm) rather than wait until 8:30? I'd never last until 8:30 for my dinner; sometimes I can't even wait until 6pm.
Protein, protein, protein. All the usual suggestions - pbutter, string cheese, egg whites, higher protein cereal, oatmeal, skim milk, maybe even a protein shake. Apples make me hungry (I can't figure this one out, they make me hungry even if I have them w/cottage cheese, pbutter, string cheese. ). Maybe a small banana (or 1/2 of a large one) w/pbutter and a glass of skim milk wouldn hold you longer.
A mid afternoon snack (or maybe 2 in your case if you normally eat dinner so late) is crucial. I've been making the mistake of either not eating enough during the day (thanks for ALL your suggestions bluetoblue!! ) then getting too hungry and going waaay over on cals on dinner and after OR I eat enough bfast and lunch (usually around 12-12:30) but, regardless of the fact that I'm not really hungry around 3pm, I fail to eat a snack and end up w/the dippy blood sugar by 4pm or so. Then its a battle that I rarely win.
It's a constant balance between eating enough to keep your blood sugar level and your energy up and at the same time keeping the cals w/in a range in order to lose weight. Ugh, just know that we all face these challenges every day too!!
How do you avoid hunger?
). Maybe a small banana (or 1/2 of a large one) w/pbutter and a glass of skim milk wouldn hold you longer.
) then getting too hungry and going waaay over on cals on dinner and after OR I eat enough bfast and lunch (usually around 12-12:30) but, regardless of the fact that I'm not really hungry around 3pm, I fail to eat a snack and end up w/the dippy blood sugar by 4pm or so. Then its a battle that I rarely win.