Any ideas on appetite suppression?
I have begun counting calories since I started working out 5 weeks ago. No matter how hard I try to reduce my caloric intake (trying to get down to 1500-1800 a day) my "hunger reflex" (just feeling famished) kicks in.
I have been eating a decent variety of vegetables throughout the day, whole grain cereal w/ milk for breakfast, usually a turkey or roast beef sandwich for lunch, and a burger, chicken, or soup for dinner with some vegetables.swimjim by:
When I was in college rowing, I had to increase my food intake to 5000 Calories a day. After I graduated, I stopped exercising as much, so I needed to decrease my calorie intake back to 2000 (ah, the good old days). I was hungry for about 3 months. As soon as your stomach shrinks down to size, it will get much easier! I find that drinking water before meals, eating slowly, and getting 8 hours sleep help (I am hungry at night if I stay up late). Also, the more you walk places, the more you can eat : )
Water, and lots of it. I eat several small meals a day, and drink nearly 200 oz of water a day. (General rule of thumb is 1/2 of your weight in pounds, plus 16 - adding an additional 16-24 oz for heavy work outs.) I drink more than that for a lot of reasons, but prior to committing to eating better, I was consuming 4k calories - easily. I have very little hunger now, even though most of my meals are about 100 calories, with one regular low carb meal for dinner. Search the internet, you will see that most of the sites mention that often, what we perceive as hunger, is actually thirst. :)
I've been leading a "healthy lifestyle" (I hate saying dieting) for about 10 months now, including a big change in my eating habits and reducing calories. Over the course of this almost year, I found one thing that helped reduced my hunger pangs a lot - adding more protein. I don't eat meat, but I drink a protein shake for breakfast, have another after I work out, and I make sure to include some sort of protein in my meals (like meat substitute, nuts, or fish). Good, healthy snack and meal bars that include a decent amount of protein are a great snacking or meal replacement option, too.
I found that once I fueled my body with healthy proteins, my hunger decreased significantly because I'd be full on fewer "empty" calories. And just as a little encouragement, I've lost 74 lbs with the changes, so it's worth it. :)
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