How do you reduce your appetite?

Mattt · 10-25-2009, 11:50 AM

I've been lifting heavy for a while and eating big, now i want to cut some of the fat off.

I've changed my diet up so that it contains less calories. There's more veg and less rice/pasta/potatoes.

The problem is, i am painfully hungry all the time and there have been a couple of occasions where i have just cracked and eaten a ton of food.

Obviously it's a problem with self discipline, but honestly, i can't go on like this, i'm just too hungry all the time.

Any tips for shrinking my stomach?

Haunted99 · 10-25-2009, 12:08 PM

Just eat more lean proteins and vegetables.

You can eat a shitload of chicken breast, tuna, lean beef and vegetables staying low in calories and still having a full feeling in your stomach. And I'm not talking about a little tuna sandwich or just a couple of small pieces of chicken. I'm talking about 1 / 1.5 pounds a day.

Eat your carbs in your first 2/3 meals of the day and consume large amounts of lean protein, healthy fats and veggies in meal 3,4,5 and 6.

It'll fill you up for sure.

Drinking allot of water is good too.

mowrown · 10-25-2009, 12:20 PM

It may not be precisely the advice you're looking for, but I'm a big fan of just eating when I'm hungry, as opposed to controlling my appetite. So long as you're eating good foods, maybe quashing your appetite isn't necessary. How much are you eating per day normally? How large is one of these binges? Are you eating junk when you binge? or just a substantial quantity of good food?

ljcsov · 10-25-2009, 12:31 PM

I have regulated meals.

Two main meals a day. Mostly consisting of protein/veggies/fruits. No carbs/dairy.

Between main meals I eat small snacks of fruits, nuts, berries.

When I started getting into dieting there is this critical adjustment period you have to go through. It can take a week or two. Where you have to regulate the amount of food you intake and push through the hunger. Your body will adjust to be much more efficient and then you will start to see results. Just be careful because everything you put into your body then will be essential for recovery after heavy lifts and work outs.

G'luck

preppypyro · 10-25-2009, 12:32 PM

I have had this problem on occasion too. What I do is eat more fruit and veggies, and drink alot of water. Sometimes I will eat a tablespoon of natural peanut butter, or have a pice of whole wheat bread, although I try not to eat carbs when I get hungry like this.

Water helps to a point, but Ive found after that certain point, it just makes a guy more hungry.

Alot of it is a battle in your head though, and once you can overcome that, I think you will notice it gets easier and easier.

Another thing that works for me sometimes, is I go have a light workout. Seems to take my hunger away. Also dont keep the "quick to make" stuff around your house. I find if I have to go spend half hour making a snack when I know I shouldnt be, I wont do it.

Im always looking for more tips myself too though!

Steakeater · 10-25-2009, 12:45 PM

something bitter

100% cacao or tea

The Zerg · 10-25-2009, 12:49 PM

If you're that hungry all the time, maybe you are going to low on calories during your cut. Did you count your calories, and if yes, how much have you been consuming and how much are you now.

Veggies and water should fill you up, also very lean meats or tuna.

Mattt · 10-25-2009, 05:32 PM

Quote:

Originally Posted by mowrown

It may not be precisely the advice you're looking for, but I'm a big fan of just eating when I'm hungry, as opposed to controlling my appetite. So long as you're eating good foods, maybe quashing your appetite isn't necessary. How much are you eating per day normally? How large is one of these binges? Are you eating junk when you binge? or just a substantial quantity of good food?

I'm not eating junk when i binge, as such, but i will make some sandwiches because they are quick and easy. That's normally 4 slices of bread and some ham. The problem is that i find eating bread really piles on the pounds for me.

When i do crack and binge, i'll make sandwiches about 2-3 times a day in addition to me meals. 8-12 slices of bread has to be a decent amount of calories.

So not 'junk' like cheeseburgers and cakes, but still not great stuff.

junkyard dog · 10-25-2009, 05:36 PM

Coffee when im hungry can help at times.

I agree with the veggie thing also, they are basically free calories and cant really do any damage and are filling.

Mattt · 10-25-2009, 05:41 PM

Quote:

Originally Posted by The Zerg

If you're that hungry all the time, maybe you are going to low on calories during your cut. Did you count your calories, and if yes, how much have you been consuming and how much are you now.

Veggies and water should fill you up, also very lean meats or tuna.

I did not count my calories. I know it would be wise but i just don't have the time to count calories for the vast variety of meals i eat. Besides that, there used to be a time where i would count everything in an obsessive way and i just found it depressing and unsustainable. These days i just try to eat well.

However, you may have a point about me cutting too much.

When i was lifting weights a typical day would be something like:

Breakfast: Can of baked beans on 4 slices of toast with flora spread.
Lunch: Tuna pasta bake, large serving.
Dinner: Steak, with a jacket potato, spinach cooked in olive oil, various peppers/squash/etc.
Snack: Various nuts plus a protein shake following the gym (Prolab N-Large II).

Now that i'm trying to lose a bit of fat i'm eating something like:

Breakfast: Two scrambled eggs.
Lunch: Noodles with a chicken breast, handful of close cup mushrooms, half an onion, a few babycorns, and some soy sauce.
Dinner: A Rainbow Trout baked in foil, a carrot, a grilled tomato and a handful of brocoli.
Snack: A piece of fruit (Banana, Apple, etc).