Päiväkirja - chapelofease, 23 touko 20

I've lost seventy pounds over a year and I rarely felt very hungry. I think it's important to eat three good meals with your calories spread pretty evenly over the meals and try to eat your meals four or five hours apart. If you wait too long then you become ravenous and will overeat or eat unhealthy foods. Make certain to have lots of protein, some fat and some healthy carbs with each meal. A cup of skim or 1% milk really fills up the tummy too and a glass of water fills the gap. Good luck. 

Me toooo!!! Oh god! Every day used to miss my target. I feel that my stomach has no end!! So one day i made a cabbage salad, cabbage, 1tsp of olive oil, lemon juice, minced garlic, and dried mint. I fill my selp up with 1 to 2 cup before each meal. Its very low in calories this way i wont overeat caloric stuff. You can replace cabbage with you favorite veg! 

high fat, low carb, moderate protein. nothing alleviates hunger like fat. cheese, bacon, eggs and other high fat low carb foods. 

I just did a two week trial with Noom and they suggest eating more foods with low-caloric density so you can eat more but keep the same amount of calories. Vegetables and fruit have low-caloric density, oats and generally things with a lot of fiber and water will help you feel more full. Watermelon is a great one to hit all these points!  

I eat celery when I need something light (it keeps my mouth happy & tricks my stomach into thinking it is getting a snack, lol) 

I eat edamame beans (dry or cooked) ... celery with no-sugar/no-salt peanut butter ... hard boiled eggs ... and sunflower seeds. Those things fill me up quick and aren't too bad for ya. 

1. Eat vegetables, nothing is more filling and bonus healthy points. 2. Don't buy any junk. If it's not in your fridge or pantry, you're not going to reach for it when you're hungry. 

I eat cucumbers 😄 

Strawberries are super filling also chewing a sweet sugarless gum 

All sugar free gums are bad. Filled with sweeteners that make you insulin insensitive, high blood sugar, keep you from losing weight if thats a goal. They only curb hunger by being a distraction like smoking is. Better to put on some tunes & take a walk. 

Watermelon is bad for sugar content. Albeit its tasty..and deceiving because we've all believed its just water right? Sure, like a glass of water filled with sugar! 

Maybe you need to allow your weight to plateau for a while, and so although your weight loss goal of calories may be 1500 calories per day, -- perhaps a reasonable maintenance number of calories might be 1800. Why not try a bit more exercise, and allowing yourself that extra 300 calories, and see if you can't maintain this weight for a month or so??? then try cutting back a bit again, if you are not yet at your target weight. Make those extra calories, nutritious calories. Not alcohol or sweet carbohydrates, or deep fried empty calories. If you do not have high blood pressure, then drinking a cup of broth or miso soup before dinner has been shown to reduce total calories consumed daily. Or bone broth. All are nutritious, try to find flavours you enjoy, with variety, and lower in salt. Find some high protein snacks that you like, (humus with carrot sticks, cottage cheese with cherry tomatoes, basil, and a bit of balsamic reduction, eat a salad daily, using different vegetables. Find some vegetarian recipes, and have them for dinner, like chili con carne made with bulgar instead of beef, scrambled eggs, stir fried vegetables with tofu and half cup of brown rice. Try new recipes, and eat ethnic food to have new flavours. You also need to have some healthy fat in your diet, like olive oil, a minimum of 1 tbsp a day, to help absorb fat soluble vitamins, and improve satiety and flavour in your meals, so use it to stir fry or make scrambled eggs, or to create salad dressing. I think of it like this: the closer one gets to one's goal weight, the harder it is to lose the rest of the weight, as your deflated fat cells are wanting to be refilled with fat, and so they are driving your hunger. It is very difficult to ignore that hunger. That is why many dieters will yoyo in their weight. With good careful dieting, they lose weight, but when they try to do maintenance, they find they feel too hungry and they fall on that slippery slope of overeating compared to the calories they are actually burning. And be kind to yourself. Remember that even Oprah has had difficulty with weight loss, despite having so much success in her life. Read inspirational stuff (like her magazine), daily, to learn more about maintaining your self esteem, or mindfulness, or yoga, something to focus on besides your weight loss journey. Good luck.  

Always carry water with you. Drink as much as you can as it will aid with hunger. Also, add BCAA to your water in the morning as it can prolong your (intermittent) fasting period thereby reducing calorie intake throughout the morning helping reduce total calorie intake throughout the day. 

I find that having some spice teas, the water from either boiled vegetables or skinless boneless chicken helps me with hunger & cravings. Often I’ll “eat” it like a soup at supper time while my husband has a regular supper so I’m not tempted to eat as well:) 

a tablespoon of apple cider vinegar mixed in with warm water helps, you should drink it every morning on an emty stomach or before going go bed it helped me alot. ive been doing that for 6weeks now and its helped avoid unnecessary snackings and curbs my appetite. Just use a straw cause if can make your teeth sensitive over time. 

If you are hungry; more protein and less sugar and bread If you just have the munchies, try some frozen grapes (like little popscicles!) 

green juices with low sugar, drink that during a day or when you hungry. eat sugar free bread like lavash 

FIBRE. Minimum for women is 20g, for men 25g, daily. I feel best 25-30g and early in day so my stomach is FULL to avoid evening mindless grazing. I'm not really a success story (YET) but I have chia seeds, flaxseed & psyllium husks daily.  

You should try more protein and more fiber. Bread shoul be no more then once a day. 

Honestly, I discovered that I wasn’t always hungry but that my body needed water. So I drink water and my stomach is better.