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    How to curb appetite
    An_242512 posted:
    I am doing something that is long over due and actively trying to get back into shape. I am using the Food and Fitness Planner to track what I eat and how much I exercise. Does anyone have any suggestions on how to curb my appetite? I've tried a glass of water before every meal and it doesn't appear to help me much. My biggest problem area is at night. Any suggestions would be appreciated.
    Tomato05 responded:
    For myself, I have come to accept that I have to put up with a bit of hunger if I want to lose weight. It is a small sacrifice to make for big rewards.

    One does not have to starve of course, but if you keep your calories at a sensibly low level you may experience hunger, especially in the beginning, as you are used to more food.

    However, I also find that my body gets used to it and after a couple of days the hunger diminishes. If you can just put up with it for a while it will get easier.

    Having said the above, it is of course essential that your food intake must be very nutritious (minimial empty calories). Otherwise your hunger could be your body's way of asking for nutrients like protein.

    In other words, stick to your chosen calorie level, e.g. 1200 cal, but make sure those calories come from nutrient-dense foods like lean protein, veg, fruit, skim dairy, legumes, healthy fat.
    MrsLucky1 responded:
    Wow me too! Staying on track is hard enough during the day but night time is the worse! I have pieces of gum during the day and especially at night when I am at my weakess. The Extra Dessert Delights are helping. They are sugar free gum and have several varieties. I like the mint chocolate chip, but again several other flavors too! Hope this helps in some way. Stay strong and healthy!
    Haylen_WebMD_Staff responded:
    Congrats on your decision to get back in shape!

    Snacking at night is my downfall too. I've found that if I have a healthy snack, it works better for me than nothing.

    Here's a slideshow with some low calorie snack suggestions. I've tried almost all of them - popcorn and the frozen mango cubes are my fave.

    Slideshow: 25 Super Snacks With 100 Calories or Less

    Keep it up Anon!

    Pamela Peeke, MD, MPH, FACP responded:
    Hi and thanks for your posting. Welcome to our community as well. We're here to help support your journey in any way we can. I'm glad you're using the Planner and staying accountable with your eating and activity.

    As you strive to shed excess body fat, you're becoming atuned to your body's needs. Hunger is a sensation of I NEED food. It's a biological drive. Appetite is a psychological imperative I WANT and involves choice. When they work together you're in good shape. It's when appetite goes off on its own when you run into problems.

    Night overeating is very common. There are "fixes":

    Make sure you're eating enough protein and fiber at dinner as they help to curb cravings and appetite.

    Finish your eating no later than 7:30-8PM and then make plans to go to bed 10-11PM.

    Stay away from the kitchen. You're done for the evening.

    Keep yourself busy somewhere far from the kitchen and you might want to change up what you're doing--- many people find watching TV increases their appetite and kicks into a knee jerk habit of eating in front of the tube. Do anything else to confuse your brain and change up the habit response.

    If you have to have something, then make it healthy fat, protein, fiber combo's. A small serving of yogurt with walnuts is an example. Drink with tea. Avoid sweets or you'll set off cravings.

    Let us know how you're doing,

    Dr. Peeke
    MrsLucky1 replied to Pamela Peeke, MD, MPH, FACP's response:
    Dear Dr. Peeke,
    These are great suggestions - much better than my gum idea! I like having yogurt in the evenings - but so many of them are packed with sugar! some as many as 22 grams - wow. so I read the label before purchasing - the lowest I have found is the CARBmaster (Kroger stores) not as tasty but does the trick. Question....if you do choose to watch TV is it true that keeping your hands busy (knitting) really work?
    Thank you!
    jis4judy replied to MrsLucky1's response:
    Hi Mrs Lucky
    what I do for yogurt is buy the quart size fat free plain
    and add a little honey for sweetmess and some berrys
    it is really good I use a little yogurt and honey lots of berrys
    Makes a really nice dessert after dinner low cals too
    depending on how much you choose to include ...
    once in a while I add some nuts or great grain cereal the great grain cereal is loaded with calories so I use 1/4 or 1/8 th cup
    depending on how many calories I have to spend ...
    this is healthier than the allready made yogurts
    By the way the quart size usually lasts all week
    Hugs Judy:)
    Sw 247 Cw 149ish

    remember the gold isn;t in the prize it is in the journey!
    life may not be the party we expected but while we are here we may as well dance!
    MrsLucky1 replied to jis4judy's response:
    Good Morning Jis4Jduy,
    Thanks for the suggestion - I will try this. Last fall I bought some local honey and it is really delicious! I was trying if for of my allergies and then really started liking it and using more often. I too like some crunch so will add ceral as a topping. Make it a great and safe day! Mrs Lucky
    SML67 responded:
    hello, An_242512
    A glass of water before every meal didn't help me too, I think this is a stupid myth. I advice you to snack with nuts or berries, it help me much, or drink a glass of milk. Of course, someone will advice you to take natural appetite suppressant pills but don't belive they are useful. Of course, they will help you to curb your appetite, but at the cost of your health.
    HelenWW replied to SML67's response:
    I lost 70 pounds and have successfully maintained healthy weight using information from the book "Volumetrics" by Barbara Rolls, Ph.D. and Robert A. Barnett. They reported studies in which it was found that drinking water did not help to satisfy hunger, but that water that was part of the food content was processed as food and did contribute to satiety. Try beginning each meal with a food high in water content, such as a fruit, vegetable, soup, or salad, and you will find that you can fill up on fewer total calories. Milk, tomato juice, or tomato-based vegetable juice (such as V- can also help fill you up with their high water content, but fruit juices are processed like water and do not fill you up.
    brunosbud replied to HelenWW's response:
    Do you notice the complete lack of specifics on what foods they eat with people who have weight problems? They've all tried "everything" and nothing works. They all exercise for hours on end. They all have metabolism issues and have been overweight all their lives. They all drink lots of water and eat only fruits and veggies...


    The premise behind "volumetrics" is no one ever gets fat eating foods with the lowest amount of calories with the highest amount of fresh vegetables & fruits (low-density foods). No one. Period. End of discussion. Foods that most addicts eat are high density foods? crackers, chips, chocolate candy, cookies, nuts, butter, and oil, red meats, cheese, ice cream...

    If addicts were to admit, they've tried eating mostly vegetables and fruit but could not sustain this type of eating, long term, and, eventually break down and return to eating their favorite high density foods, that would make sense. They're "addicted" (to fattening foods); nobody need fault an "addict".

    But, no one admits "this" least no one on a diet board.

    This is the "Great Big Lie". This is the misconception that is causing so many people (many innocent children and adolescents, even) to resort to harmful diets and dangerous drug use and/or supplementation. People have, now, come to believe in the "Great Big Lie". That you can become obese even though you exercise and eat primarily veggies and fruits.

    It's Bull! Liars!

    People who are grossly overweight are addicts. Being a former alcoholic, heavy smoker and 40 pounds over weight, I know a little about addiction. You're a fool to believe an addict. Of course, "Volumetrics" works.
    PetuniaPea replied to brunosbud's response:
    Yes, I've given the advice of eating whole foods, fruits and veggies, no processed foods, increase H2O, no sugar, etc...and the response: I'm doing that and still no results! I'm flabbergasted and have no reply back to them...somethin' ain't right...
    brunosbud replied to PetuniaPea's response:
    What fuels and perpetuates the "Big Lie", on this board, on TV, the internet and print media is money. There's less money to be made from people in good health and of normal weight. Being normal-weighted with no need for weight loss products, doctors and specialists, prescription drugs, processed food & grossly over priced restaurant fare and high priced exercise equipment is bad for business. When people are sick and over weight, others are getting rich...Big Time!

    Another aspect that perpetuates the "Big Lie" is vanity. People assume that losing 20 pounds in a couple months is not just "doable"; it's realistic. Again, you hear nothing from the medical establishment to refute this; the AMA is completely mum when it comes to reasonable "expectations" for weight loss. Why is this? The reason: Up until just last month, doctors were not allowed to bill for consultation/advice on weight loss...Up until, now, helping a patient lose weight was on their own "dime". Tell me, am I the only one that thinks that's a little suspicious?

    Why doesn't the government provide "incentives" for healthy Americans? It may be because at a time when tax revenues are shrinking, providing tax "breaks" for people who lose weight, lower blood pressure, reduce cholesterol or control blood sugar would not be, fairly, offered without abuses or constitutional challenges. Or, could it be, there's less tax revenue to be had from healthy Americans?

    Regardless of what conspiracy theory you choose to believe ( not believe) the bottom line is this: Most people, today, think that changing to a diet to primarily veggies and fruits and moderate, daily exercise seldom works. That's the "Big Lie"...

    The real victims of this "faux" reality are the ones who have no say in this discussion and are completely innocent, uninformed and powerless to refute this lie...the kids. They're the ones that will ultimately pay the greatest price for this bull their parents prefer to believe. God help them when it's their turn to fight the scale...
    Christine_Moore responded:
    It's all about "what" you eat which can drive hunger. Eating a low glycemic food plan, keeps carbs and sugar to a minimum thus keeping your blood sugar steady. And guess what? When your blood sugar is not spiking all day, you don't feel hungry or crave carbs/sweets. I used a plan called Take Shape For Life which is based on the writings of Dr. Wayne Andersen. I highly recommend his book "Discover your optimal health" as a starting point to understand low glycemic eating and why it works. His book in combination with Take Shape For Life, can make the difference in you losing weight and keeping it off. I loved the program so much, that I decided to become a free health coach and help others! Check out my website at .
    PetuniaPea replied to brunosbud's response:
    Yes, people are making money off the sick and overweight. Even here, people leave ads left and right for pills, programs, books, etc.

    Losing weight slow and steady gives the best results. Shows like The Biggest Loser and Extreme Weight Loss, plus THOUSANDS of weight loss books perpetuate the "lose weight fast" promise.

    I wonder after the Affordable Health Care Act is fully into swing, will health insurance companies finally start focusing on preventative medicine and start focusing on getting people truly healthy? Canada puts its focus on preventative medicine, and even rejects unhealthy products to be imported (certain preservatives are banned, as well as evil Monsanto dairy, soy, etc) because its citizens pay higher taxes but get free healthcare in return.

    Finally, according to a study done by Consumer Reports, nine out of ten American think they are eating better than they really are:

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