What do you do to keep hunger away?

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zen cohen
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What do you do to keep hunger away?

Post by zen cohen » October 20th, 2018, 11:32 pm

I've gotten my weight to a pretty good point but I'm only about 4 pounds from being a LWT and I'd like to lose about 10 more pounds. I have a huge appetite and start getting hungry about three hours after my last meal and sometimes get lightheaded and "hangry" if I don't eat for about four to five hours.

Other than willpower, one tactic I use to keep hunger away is to time my workout to about 3-4 hours after my last meal, so when I'm done, it'll be 4.5 to 6 hours since my last meal. (Once I get into my workout my hunger goes away.)

What do you do to keep hunger away? (Besides eat :D )
M 60, 5'9"/162
PBs from 07/08: 500M 1:39.8; 2K 7:23.7; 5K 19:38; 30 min 7519; 10K 39:56.2; 60 min 14,467
SBs for 18/19 100 17.6, 500 1:39.6, 2K 7:29.1, 5K 19:53.4, 30 min 7443, 10K 41:45.9, 60 min 14,108, HM 1:35.13.5

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Ombrax
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Re: What do you do to keep hunger away?

Post by Ombrax » October 21st, 2018, 4:02 am

Keep yourself occupied and active doing stuff. Lots of unnecessary eating is due to boredom, and if you're busy you won't be sitting around thinking how "hungry" you are, even though your body doesn't really need the calories.

I'm no nutritionist, but if you really are getting light-headed due to lack of food so soon after eating, perhaps there's something else going on related to your health that needs to be investigated by a doctor.

Good Luck

Allan Olesen
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Re: What do you do to keep hunger away?

Post by Allan Olesen » October 21st, 2018, 6:29 am

Early this year, I totally stopped eating fast carbs: Sugar, bread, pasta, rice, potatoes.
Instead, I only eat "slow energy food": Fat, protein and slow carbs (vegetables).

After a few days, I discovered that my hunger had completely disappeared. Which was not really the purpose, but a very welcome side effect.

In my mind, the body is like a little kid. It wants the "easy" fuel, and if it doesn't get it, it will start yelling and screaming. Until it discovers that it doesn't work because you don't give in to the yelling and screaming. Then it calms down.

The more scientific explanation is that fast carbs go into the blood quite fast, and then the body either have to use them or store them as fat for later use. After a few hours, all the carbs have been spent or stored, and you are out of energy again. Then the body has to decide if it should convert some fat back into usable energy, or it should just ask you to feed it more fast carbs - and apparently it always chooses the latter option if you have fed it any fast carbs lately.

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johnlvs2run
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Re: What do you do to keep hunger away?

Post by johnlvs2run » October 21st, 2018, 11:41 am

zen cohen wrote:
October 20th, 2018, 11:32 pm
What do you do to keep hunger away? (Besides eat :D )
Make a plan, and keep on track with your plan.
Portion control. Eat at specific times each day, and don't miss any meals.
Drink plenty of water, especially first thing in the morning, tapering off through the day.
Eat healthy fresh food, veggies, fruit, yams, oats if they agree with you, no excess fats or proteins.
Set a goal weight, weigh and record your weight each morning, and note your median weight for each week.
73 5'8 155
age 70+ world record pace per weight percentages
skierg: 100m 87.4 / 500m 86.2 / 1k 85.9 / 2k 89.4 / 5k 87.6 / 10k 89.4 / 60' 92.0 / 21k 93.6
my training log

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Ombrax
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Re: What do you do to keep hunger away?

Post by Ombrax » October 22nd, 2018, 7:31 pm

In part because we are self-insured, my employer has an incentive to keep us as healthy as possible. I thought of this thread when I received a link to the story in my company e-mail today:

4 Habits That Lead to Better Food Choices

By Len Canter

HealthDay Reporter

MONDAY, Sept. 10, 2018 (HealthDay News) -- The choices you make every day, both big and small, influence your weight and your health.

For instance, do you grab coffee and a donut for breakfast or opt for yogurt with fresh fruit?

Understanding why you make the choices you do and how to improve those choices are important steps for weight loss.

Start by making healthful foods easier to choose. The range of available snacks and desserts is enormous, compared to nutritious choices. But studies show that people will switch to a healthier food if it's more accessible than an unhealthy one.

So don't keep cake in the house and always have fresh fruit on the counter. And cut up vegetables in advance so they're ready when hunger strikes.

Also, limit your choices. A buffet can be dangerous because people tend to sample everything … and keep coming back for more! But in any setting, the more variety you have, the more you'll eat.

Create your diet menus from a carefully thought out list of choices using the largest variety of low-fat grains and vegetables, and the smallest variety of high-fat, high-sugar foods.

Making decisions uses the same brain resources that you draw on for self-control. Pre-plan each meal so you reduce the amount of temptation you face and don't have to constantly make food choices.

But here's a surprise: Don't eliminate all favorites. That's because always feeling deprived can feed your desire for unhealthy food. Just buy one single serving of a treat at a time so you can't devour a huge bag of chips in one sitting.

Finally, don't reward yourself with food. For overweight people, eating is often a favorite pastime, and food is a motivator. Weaken the connection by giving yourself non-food rewards whether you're celebrating a promotion at work or another 5 pounds lost.

Dreadfish
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Re: What do you do to keep hunger away?

Post by Dreadfish » October 23rd, 2018, 6:51 pm

if im hungry and dont want to eat i drink water. fills you up and takes away the hungry
Erik
56 yo from New Zealand
6'4 and 125kg

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zen cohen
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Re: What do you do to keep hunger away?

Post by zen cohen » October 23rd, 2018, 9:14 pm

Thanks all for the helpful suggestions.
M 60, 5'9"/162
PBs from 07/08: 500M 1:39.8; 2K 7:23.7; 5K 19:38; 30 min 7519; 10K 39:56.2; 60 min 14,467
SBs for 18/19 100 17.6, 500 1:39.6, 2K 7:29.1, 5K 19:53.4, 30 min 7443, 10K 41:45.9, 60 min 14,108, HM 1:35.13.5

Allan Olesen
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Re: What do you do to keep hunger away?

Post by Allan Olesen » October 24th, 2018, 3:20 am

Dreadfish wrote:
October 23rd, 2018, 6:51 pm
if im hungry and dont want to eat i drink water. fills you up and takes away the hungry
If it works for you, good. But it has been shown not to work for most people.

The problem is that the stomach very quickly discovers that there is no nutrition in the water, and then the water is passed on further into the intestines so the stomach is again empty.

Soup, on the other hand, contains a bit of nutrition and will be kept in the stomach for much longer. Milk probably too.

This is also a good tip if you are dehydrated: The stomach is faster at bringing water out into the body than the intestines are. So if you drink milk or soup, you can hydrate faster, because it stays in the stomach for longer.

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