Hunger control

[chrisleakfan4life]

I have these hunger control pills that i take sometimes and i have found that when i don't take them i over eat a lot.

What natural forms of hunger control do you guys suggest?

I know it ultimately comes down to will power, ive hard the various tricks of drink a lot of water and chew gum(mint).

Any other ideas?

[ATL_Gator]

Chewing gum helps me at that moment. I am on the fence about its effectiveness. For me, gum seems to act as a "hunger deterrence" in a way. I find that I am "extra hungry" when I have been chewing gum when eating time finally rolls around.

I am currently testing that theory. O haven't chewed any gum for a few weeks now.

What I find works.
Coffee
Physical work
I have heard that lemon water works too, but haven't tried it.

Water does not work for me.

[LeafUF]

The busier I am the less hunger bothers me. That and caffeine seems to be the best. If I have a lot of work to do and a few cups of coffee it seems a lot easier to control hunger.

[Dreamliner]

I certainly don't want to come across as lacking empathy, but although people eventually seem to find strategies which work to stem hunger pangs, *overall*, refusing to feed them is the important thing. Look, hunger pangs will likely never go away altogether. But guess what ? You had hunger pangs in the days you were eating round-the-clock too!

[ATL_Gator]

I find that work in general doesn't help me, especially thinking work (which is what I do all day). I can eat and do "thinking work" at the same time... so I can sit there and think about eating while working too.

Physical work is effective though.

Another thing that helps me.. remove clocks. I find it sucks so much when you can constantly check what time it is. Time crawls when you are hungry and you are trying to wait until a particular time.

[LeafUF]

In all seriousness Lyle McDonald just recommends drugs, most which are no longer legal if they ever were. Which begs the question which is worse being overweight or illegal drugs?

[Dreamliner]

Hunger is not the enemy. It's a friend. Embrace it. It's good to be hungry. It means that lots of little magical hormonal benefits are about to accrue ... as long as you don't feed the hunger. Instead, 'feed' the magic. Do not eat when you're hungry.

[your_perfect_enemy]

I know this goes against the 'just don't eat' but maybe try eating celery. I know it being a 'zero calorie food' is a myth, but it's pretty minimal and filling. Maybe carrots too, but I don't know about their calorie count.

[LeafUF]

I know this goes against the 'just don't eat' but maybe try eating celery. I know it being a 'zero calorie food' is a myth, but it's pretty minimal and filling. Maybe carrots too, but I don't know about their calorie count.

The warrior diet recommends doing something like this, called a controlled fast. Basically you eat vegetables or vegetable juices all day then have one big meal a night.

Some people are down on carrots but they are also pretty low in calories, I think its like 10 calories an ounce or around there. If you can eat veggies plain they are a good source of fiber and should fill you up. Problem is most people dont like em plain.

[Dreamliner]

I remember reading at one time that munching on celery is actually good for blood pressure. Evidently it contains an enzyme that relaxes arteries.

[Dreamliner]

I know this goes against the 'just don't eat' but maybe try eating celery. I know it being a 'zero calorie food' is a myth, but it's pretty minimal and filling. Maybe carrots too, but I don't know about their calorie count.

Believe me, I'm not trying to be dogmatic about this. It just seems to me that since it is biologically quite unnecessary to feed a hunger pang, the less you feed it, the more apt you are to tame unruly hormones. The 'hunger hormones' are like whiny kids always vying for your attention. As parents, we learn that immediately running to pacify them is precisely the opposite of what we should be doing. In my view, refusing to give in to hunger pangs can amount to good parenting.

[Dreamliner]

More frequent feedings real culprit behind American obesity:

http://health.yahoo.net/articles/obesity/snacking-not-portion-size-largely-driving-us-overeating

Since 1980 from 3.8 feedings a day to 4.9 feedings a day presently.

[theo1918]

Just eat a big mac

[Dreamliner]

Why not ? Not all that many calories. What, 500 or do ?

[G8rChuck85]

A glass of water with a little lemon juice in it will curb your hunger..Don't laugh, it really works!

[your_perfect_enemy]

Believe me, I'm not trying to be dogmatic about this. It just seems to me that since it is biologically quite unnecessary to feed a hunger pang, the less you feed it, the more apt you are to tame unruly hormones. The 'hunger hormones' are like whiny kids always vying for your attention. As parents, we learn that immediately running to pacify them is precisely the opposite of what we should be doing. In my view, refusing to give in to hunger pangs can amount to good parenting.

haha I like that analogy

[kalaniocc]

5 calorie jello

[maxgator]

Don't snack and eat reasonable portions?

[Sir_Gibby]

Water. I know it's not the wonder magic pill that people seem to be looking for but it does the trick. Keep a bottle with you at all times. Once that hunger sets in, take a few big gulps of water, refill and continue. I think there was a study done where it said that only about 4-5% of people drink the recommended 64 ounces of water a day. I drink a couple of bottles but I usually don't come that close to that amount unless I know I'm going to be active.

[Dreamliner]

Water. I know it's not the wonder magic pill that people seem to be looking for but it does the trick. Keep a bottle with you at all times. Once that hunger sets in, take a few big gulps of water, refill and continue. I think there was a study done where it said that only about 4-5% of people drink the recommended 64 ounces of water a day. I drink a couple of bottles but I usually don't come that close to that amount unless I know I'm going to be active.

Gibby!

[slmdLS1]

If you try a fast, you will find it very easy to improve will power and hunger control.

I fasted the first time for about 60 hours(Wednesday night until Saturday morning)...was very tough...but now, no big deal.

[Dreamliner]

If you try a fast, you will find it very easy to improve will power and hunger control.

I fasted the first time for about 60 hours(Wednesday night until Saturday morning)...was very tough...but now, no big deal.

THIS is what people need to know. If you practice saying "NO!" to hunger pangs, they will eventually get the message. As you acclimate yourself to eating less, hunger doesn't get worse and worse ... as a general rule it gets less and less.

[slmdLS1]

lost 7 pounds over that 60 hours too. It was right around that time you first posted the long article about intermittent fasting.

[Dreamliner]

lost 7 pounds over that 60 hours too. It was right around that time you first posted the long article about intermittent fasting.

Wait, you mean you didn't got into 'starvation mode' and 'wreck your metabolism' ? :wink:

[JBufgogators]

If you try a fast, you will find it very easy to improve will power and hunger control.

I fasted the first time for about 60 hours(Wednesday night until Saturday morning)...was very tough...but now, no big deal.

What the heck did you eat (and drink) during that period?

Dreamliner, That doesnt mess up the metabolism? Can you mess up your metabolism with a period of no activity/exercise?

[Dreamliner]

What the heck did you eat (and drink) during that period?

Dreamliner, That doesnt mess up the metabolism? Can you mess up your metabolism with a period of no activity/exercise?

Studies have shown that one can fast for upwards of 72 hours without impacting metabolism, and after that metabolism is affected only marginally. Your metabolism is what it is and is based on gender, age, height and weight. Now, if you don't challenge your muscles, sure, you'll lose muscle tissue and that will impact your metabolism. And if you're inactive, then you're burning very few calories in addition to what your body burns at rest, thus making it more likely that you'll gain fat.

[slmdLS1]

What the heck did you eat (and drink) during that period?

Dreamliner, That doesnt mess up the metabolism? Can you mess up your metabolism with a period of no activity/exercise?

water + multivitamin.

"gulp, gulp, gulp...ahhhhhhh...I'm full."

[JBufgogators]

water + multivitamin.

"gulp, gulp, gulp...ahhhhhhh...I'm full."

Thats a real fast. Like the POWs in the old days I guess.

[G8rChuck85]

I'm thinking about fasting from tonight through monday night..Maybe just water or some juice. It will give my system a break from food and I will lose a few pounds. I have gone on 3 day fasts before and always lost at least 5 Lbs.

[LeafUF]

I basically fasted a few weekends ago when I was in Vegas. Got sick Saturday morning, threw up all day, just drank water on Sunday and finally had an actual meal sometime Monday evening. Stomach flu is the fastest way to lose weight ever, I am surprised that **** isnt bottled and sold somewhere.

[orangeblueorangeblue]

It isn't specifically bottled, but you can get bottles of stuff that handle the same mechanisms.

You lose weight when you're sick because:

1. Your body temperature rises, which creates a rise in metabolic rate and lipolysis
2. You lose a lot of fluid

Ephedrine+Caffeine can easily mimic both of these. ;)

[LeafUF]

And it reduces hunger, another symptom of being sick.

[orangeblueorangeblue]

Yep, though through a different mechanism.

[Dreamliner]

I'm thinking about fasting from tonight through monday night..Maybe just water or some juice. It will give my system a break from food and I will lose a few pounds. I have gone on 3 day fasts before and always lost at least 5 Lbs.

A Utah Intermountain healthcare study showed that people who fasted ONE DAY A MONTH had a 58% lower incidence of heart disease than those who don't.

Also, while I would never discourage anyone from fasting as long as they want, remember that you can receive the benefits of fasting without even fasting for 24 hours, let alone 72. Essentially, I fast every day ... for 15-20 hours. Others I know have had great success eating per usual, most of the time but interjecting 1-2 dinner-to-dinner fasts per week.

[orangeblueorangeblue]

I've done IF on cuts before and honestly didn't notice a tangible difference over a normal reduced calorie cut.

But it seems to work for some people.

[slmdLS1]

I'm thinking about fasting from tonight through monday night..Maybe just water or some juice. It will give my system a break from food and I will lose a few pounds. I have gone on 3 day fasts before and always lost at least 5 Lbs.

consider that if you plan on drinking juice, it wont be a fast...if the juice is a fruit juice that may be loaded with sugar, it may give you a head rush/headache from the blood sugar spike....(I wouldnt suggest a fast over the weekend anyways...too much free time to slip up - i find it easy to stay busy at work and not worry about meals if i fast during the week)

I was sick sunday, i had some 24 hour flu or something...i had a cheat meal Saturday, before that but didnt eat any wild foods that would upset my stomach, but i lost 8lbs in 24 hours from saturday night after dinner(189lbs) to midday sunday after layin in bed all day, and then yacking up 16oz of orange juice(181lbs). Mostly fluids i know, but its amazing how the body fluctuates like that.

crazy.

[Dreamliner]

I've done IF on cuts before and honestly didn't notice a tangible difference over a normal reduced calorie cut.

But it seems to work for some people.

It's all in the way you choose to establish a calorie deficit. For some, IF is a more convenient means of doing that. And for me, it allows me to have my cake and eat it too ... larger meals when I do eat.

That aside, there does appear to be ample evidence that IF confers health benefits.

[orangeblueorangeblue]

Could be.

I found myself ultimately more hungry and more apt to cheat after going 16-18 hours without food.

[LeafUF]

Could be.

I found myself ultimately more hungry and more apt to cheat after going 16-18 hours without food.

Exactly how I feel when I go long periods without food.

I have somewhat accidentally fallen into a one meal before workout routine. So, I go about 12 hours between my evening meal and my morning meal. Go to the gym around midday and end up eating the majority of my food from around 3pm on. It is not IF but it is a smaller meal window than I am used to. However, without that morning meal I don't think I could cut it.

[Dreamliner]

Could be.

I found myself ultimately more hungry and more apt to cheat after going 16-18 hours without food.

That's never been the case with me. I've found transitioning from eating pretty much 'round the clock, to constricting my eating to a, say, 5-8 hour window, easier than I ever dared dream.

However, I did go into IF with my eyes open, with a gameplan for hunger pangs and with a determination to eat reflectivity when I did eat, so as not to overcompensate. So, I very quickly became habituated to the new strategy.

Offhand I'd say the biggest battle is in the mind, and not so much with the hormones. But again, it's not like it was a titanic battle.

[chrisleakfan4life]

Right now I'm just sort of "eating when I'm hungry" but at the same time I'm watching what i eat.

Yesterday i had around 1200 calories( +/- 50 calories) and today i had about 1560 calories.

Going to a wedding tomorrow so it will be very tough not to over eat, i'll have to avoid the wedding cake!

[chrisleakfan4life]

I've also had 7 bottle beers sitting here(3 shocktop, 4 blue moon) and another 26 bud light here as well(from a 4th of July Party).

I'm happy to say that the past 4 nights(Tues,Wed,Thurs,Fri) that i have not had a single drop of beer.

Got to give up beer for a few months to get to my target goal, I'm currently at 195.

I'm hoping to get down to 175 by the time the Tennessee game rolls around.

[orangeblueorangeblue]

You don't have to give up beer to lose weight.

In fact, that sort of approach tends to backfire for a lot of people.

[ATL_Gator]

Depends on what you are drinking in place of the beer, and what beer you were drinking.

Changing Bud Light or something like that for fruit juice may seem like a healthy choice, but calories have likely doubled, if not tripled.

[orangeblueorangeblue]

Most beers are in the same range (90-170 kcalories) unless you're drinking water/MGD64.

I think you're better off budgeting for 6 or so beers a week then to try to go cold turkey. A lot of people just say "no cookies" or "no beer" and then crack and sort of view their diet as a bust and just give up. I have always recommended the idea of budgeting some of the things you like in smaller quantities so you don't have that problem.

Tell yourself you can have 3 or 4 beers on Friday and Saturday and lower your calories through the week to compensate.

[Dreamliner]

Currently, I'm drinking one or two beers a day and have lost nine pounds in 17 days.

I'm also eating burgers, fries, cookies, ice cream, pizza and pasta.

[orangeblueorangeblue]

I drink 40 beers before dinner and have 1lb of lasagna for every meal and I've lost 40 pounds since yesterday ;)

[Dreamliner]

I drink 40 beers before dinner and have 1lb of lasagna for every meal and I've lost 40 pounds since yesterday ;)

Yes, but I was being serious. :wink:

[orangeblueorangeblue]

Me too!

[GuyWhiteyCorngood]

I'll add to the argument for fasting. For me, it's kind of like a reset button on my apetite. A 24 hour fast once every 1 or 2 weeks makes a difference.

I've also found fasting to be much easier while eating a reasonable (low) carb load. No sugar, no sweets at all. My carbs come from veggies and occasional fruit (very occasional rice or potatoes). What you eat matters because different foods impact hormonal responses. Hormones, like insulin and leptin, drive your apetite at storage.

Sounds like you are doing well on your diet. I hope you can continue your success without taking pills. Natural is almost always better.

[slmdLS1]

yeah i havent stopped drinking beer during my diet.

(5 days til the 1 year anniversary - July 17th)

[Dreamliner]

There are two ways I know of to make hunger pangs go away:

(1) feed them

(2) don't feed them

[Dreamliner]

I tend to find hunger control discussions limited to appetite control. Problem is that appetite is only one of sometimes several factors that cause people to overeat. Other factors include: emotions, stress, anxiety, boredom, social-settings and the sense of often irrational obligation that attends them, negative peer-pressure, etc.

One way to get to the root of things is to peel the onion, so to speak. Go looking for the root and then root it out.

An easier way to isolate and prevail over said factors is to use your fasting time as a sort of diagnostic through which you can identify and deal with the your own unique triggers, the things that prompt you to overeat. I know for me that anxiety and boredom are a couple of triggers. I deal with either by getting up and moving, getting busy, walking around the block, etc. The latter strategy is a win-win because I don't eat but I do burn even further calories.

[Dreamliner]

I've lost 10 pounds in 20 days now. Don't think white guys who aren't professional bodybuilders can go much lower on bodyfat percentage than where I am now.

I'm fasting roughly 20 hours every day now. Hunger pangs are present but not besetting. They do not have to be fed. I have one substantial meal and a lighter meal 2-3 hours later. I am not tired. I am not jittery. Energy levels are fine and performance has increased almost across the board in my workouts.

I will probably end the 'experiment' around July 20, or so, when dear friends of mine, who love to splurge, return to town. But even then I'll probably just be adding back in calories moderately.

I'm not doing this because I'm crazy but because I'm naughty. I aim to prove to my trainees, if no one else, that people do not need anywhere near the food they usually eat and that they DO NOT need to eat when they are hungry. Secondarily, this serves to prove that almost all the nutritional rules are either false or only partially-correct.

[ATL_Gator]

I am learning to agree with that to a point....Technically, for the weight you are at... you are consuming less calories than you NEED (thus the losing weight bit)... that is intentional. Assuming you are still remaining below caloric need, at some point, you are going to hit an "ideal weight" where you have shed 100% of unnecessary fat, thus borderline healthy state to unhealthy state... At that point... I would argue that hunger pangs at that point are truely a signal that you need to eat more.I would view hunger pangs more along the lines of.. your body is telling you something is off. You could be a bit dehydrated (which food does contain water... to a point), or your body is out/low on "quick energy" and it is asking for more "quick energy" because going to fat storage for energy is more difficult. (does that make sense? that is my simple way of thinking about it... without trying to get into psychology stuff, which I don't understand either)

[Dreamliner]

I am learning to agree with that to a point....Technically, for the weight you are at... you are consuming less calories than you NEED (thus the losing weight bit)... that is intentional. Assuming you are still remaining below caloric need, at some point, you are going to hit an "ideal weight" where you have shed 100% of unnecessary fat, thus borderline healthy state to unhealthy state... At that point... I would argue that hunger pangs at that point are truely a signal that you need to eat more.I would view hunger pangs more along the lines of.. your body is telling you something is off. You could be a bit dehydrated (which food does contain water... to a point), or your body is out/low on "quick energy" and it is asking for more "quick energy" because going to fat storage for energy is more difficult. (does that make sense? that is my simple way of thinking about it... without trying to get into psychology stuff, which I don't understand either)

I'm not sure about the 'hunger warning' part. I don't think I've gotten there yet. :grin:

Viewed in one way, a hunger pang always comes across as a sort of warning. It's just that they are usually false warnings.

I'm under 1,500 calories now. This isn't much for a typical man, but still WELL above 'starvation level.' They're putting diabetes patients on 600 calorie diets these days.

[gator7_5]

Water. I know it's not the wonder magic pill that people seem to be looking for but it does the trick. Keep a bottle with you at all times. Once that hunger sets in, take a few big gulps of water, refill and continue. I think there was a study done where it said that only about 4-5% of people drink the recommended 64 ounces of water a day. I drink a couple of bottles but I usually don't come that close to that amount unless I know I'm going to be active.

I read a year or so back that some hunger pangs, especially at night, are from a lack of water consumed during the day. The more water you drink in general the less hungry you'll feel.

I drink about 70-80 ounces a day.

[gator7_5]

BTW, If I fasted for 12 hours, I'd fall on the floor and die. You people talking about not eating for a couple of days and still functioning must not be exercising or you have a slow metabolism. My metab is mach3. I gotta eat all day just to stay upright.

True story, I actually had an inside oppurtunity to appear on Survivor. I know I could play it well, but there is no way I could compete on a bowl of rice a day. I litterally would turn into skin and bones.

[ATL_Gator]

I read a year or so back that some hunger pangs, especially at night, are from a lack of water consumed during the day. The more water you drink in general the less hungry you'll feel.

I drink about 70-80 ounces a day.

I have been testing that theory for years. I don't believe it. I think it is more placebo effect.

[gator7_5]

Could be. I feel alot better in general when I'm hydrated. I don't like carbonated drinks (except beer which I love) or sweetened drinks like sweet tea so consuming a lot of water is easy for me.

[LeafUF]

BTW, If I fasted for 12 hours, I'd fall on the floor and die. You people talking about not eating for a couple of days and still functioning must not be exercising or you have a slow metabolism. My metab is mach3. I gotta eat all day just to stay upright.

Doubtful. I do a full 24 hour fast once a year and that means nothing crosses my lips at all. Sure I am hungry but I have energy, the only bad part is since I am a coffee fiend I normally get a headache from lack of caffeine and even with that I have plenty of energy.

12 hours is really not bad at all, if you get a full nights sleep its rather easy to go 12 hours without eating. Figure you sleep 8 hours and then are awake and fasting for only 4 hours. I do it pretty regularly now. Wake up start my day with coffee and get to work, before I know its lunch time and I haven't eaten in 12 or 13 hours.

[ATL_Gator]

Could be. I feel alot better in general when I'm hydrated. I don't like carbonated drinks (except beer which I love) or sweetened drinks like sweet tea so consuming a lot of water is easy for me.

Don't get me wrong. I also feel better when I have eaten. I just don't get the effect of "hunger supression" that is talked about.

[LeafUF]

ATL, drinking a lot or a little water seems to have no effect on how hungry I feel. Honestly, the only thing that does seem to keep me from being hungry is distraction. The busier I am the less likely I am to eat a lot and since I work from home with an endless amount of food available I better stay busy or I will just hang out in the kitchen.

[gator7_5]

Doubtful. I do a full 24 hour fast once a year and that means nothing crosses my lips at all. Sure I am hungry but I have energy, the only bad part is since I am a coffee fiend I normally get a headache from lack of caffeine and even with that I have plenty of energy.

12 hours is really not bad at all, if you get a full nights sleep its rather easy to go 12 hours without eating. Figure you sleep 8 hours and then are awake and fasting for only 4 hours. I do it pretty regularly now. Wake up start my day with coffee and get to work, before I know its lunch time and I haven't eaten in 12 or 13 hours.

Is your once a year Ash Wednesday? I skip lunch that day and I pretty much write the workday off after noon.

No freaking way I could skip breakfast. I typically have a yogurt or banana before I work out in the early am and then a protein shake on the way home from the gym, and a PB&J with milk before I head to work. I cant make it till 11:00 before I feel faint. I don't believe everyone can fast and still function at 100%, or even 50%. Maybe I've had a tapeworm for 35 yrs..

[ATL_Gator]

ATL, drinking a lot or a little water seems to have no effect on how hungry I feel. Honestly, the only thing that does seem to keep me from being hungry is distraction. The busier I am the less likely I am to eat a lot and since I work from home with an endless amount of food available I better stay busy or I will just hang out in the kitchen.

I have found being busy also helps.. but for me doing something physical is the BEST. Something mental helps, but I know/can feel that I am hungry while being busy. For me, I have also tried chewing gum. That helps in the short term, but I find that if I chew gum all day long, I go WAY overboard at dinner.

[LeafUF]

No freaking way I could skip breakfast. I typically have a yogurt or banana before I work out in the am and then a protein shake on the way home from the gym, and a PB&J with milk before I head to work. I cant make it till 11:00 before I feel faint. I don't believe everyone can fast and still function at 100%, or even 50%.

I am not saying to fast, I only do it once a year and its for religious purposes. I just think you would be surprised how easy it is to skip or delay breakfast. I know I was.

I usually eat a small meal between 11 and 12 go to the gym about an hour after that and have a protein shake on the way home. That way I have usually only eaten around 500 to 600 calories by 3 o clock. It seems you just go to the gym earlier but you may end up having your last evening meal earlier in the evening than I do.

[LeafUF]

I have found being busy also helps.. but for me doing something physical is the BEST. Something mental helps, but I know/can feel that I am hungry while being busy. For me, I have also tried chewing gum. That helps in the short term, but I find that if I chew gum all day long, I go WAY overboard at dinner.

I still have trouble with long periods of hunger and making good choices after. I have learned that I can delay the first meal I have every day for a few hours by having coffee and staying busy with work. After that I can stave off afternoon hunger or delay the need to eat by hitting the gym in the middle of the day then coming home and diving back into work. I used to do the gum thing too when I worked in an office but I would go through a pack a day and it didnt help me really reduce calories, just delay eating.

[gator7_5]

It seems you just go to the gym earlier but you may end up having your last evening meal earlier in the evening than I do.

No doubt. I usually cook dinner around 6. My friends all make fun of me for eating so early. I go to bed around 930-10 and eat a cup of cottage cheese and maybe some fruit before I hit the hay.

[Dreamliner]

I've lost 11 pounds in 21 days. Think I'll end it here as I'm 6-0 143 with about a 29'' waist right now. Abs are rock-hard but I do have a bit of loose skin. I suspect I'll go back to meals at 2pm and 8pm with perhaps a bedtime snack.

Suspect these changes will have the effect of adding back 200-300 calories, enabling me to perhaps add a bit of muscle and 'fill out' a bit while remaining in the same weight range. I will acknowledge that while I never get one gram of protein per pound, this recent foray probably had me getting less than half that.

Fasting 20+ hours every day certainly did introduce new hunger pangs, though they were not life-dominating. But going back to the 2pm and 8pm meals will, I suspect, all but eliminate hunger pangs.

[slmdLS1]

Abs are rock-hard but I do have a bit of loose skin.


anything you can do about this? I tipped the scale at 179 this morning, down about 120lbs since July 17th 2010 so i feel like theres a little extra skin there(only natural). There is a little stomach skin, but nothing noticeable to anyone other than my hardest critic(myself).

I haven't been to the gym in 5 weeks so I am maintaining on diet alone for now. I plan to get back, but I have a physical scheduled to get some bloodwork done and make sure i don't have some kind of flu here recently....but i digress.

[Dreamliner]

anything you can do about this? I tipped the scale at 179 this morning, down about 120lbs since July 17th 2010 so i feel like theres a little extra skin there(only natural). There is a little stomach skin, but nothing noticeable to anyone other than my hardest critic(myself).

I haven't been to the gym in 5 weeks so I am maintaining on diet alone for now. I plan to get back, but I have a physical scheduled to get some bloodwork done and make sure i don't have some kind of flu here recently....but i digress.

It typically tightens over time but is also a function of age, level and duration of previous obesity and genetics. But if you say yours is scarcely noticeable yours is best-case scenario.

As to your maintaining through diet alone, I tell my trainees:

eat less + move more = fat loss

eat less + move a little = fat loss

eat less + don't move = fat loss

overeating + lots of movement = no fat loss and possible weight gain

[Potzer01]

I generally skip breakfast and lunch and eat large meal in the evening. I find a little beef jerky during the days keeps me from dropping blood sugar and having negative side effects.

Works for me~

[Dreamliner]

I generally skip breakfast and lunch and eat large meal in the evening. I find a little beef jerky during the days keeps me from dropping blood sugar and having negative side effects.

Works for me~

That sounds great ... but what 'negative side effects' ? Are you diabetic ?

[gator7_5]

I've lost 11 pounds in 21 days. Think I'll end it here as I'm 6-0 143 with about a 29'' waist right now. Abs are rock-hard but I do have a bit of loose skin. I suspect I'll go back to meals at 2pm and 8pm with perhaps a bedtime snack.

Suspect these changes will have the effect of adding back 200-300 calories, enabling me to perhaps add a bit of muscle and 'fill out' a bit while remaining in the same weight range. I will acknowledge that while I never get one gram of protein per pound, this recent foray probably had me getting less than half that.

Fasting 20+ hours every day certainly did introduce new hunger pangs, though they were not life-dominating. But going back to the 2pm and 8pm meals will, I suspect, all but eliminate hunger pangs.

Dream, I have to ask why a guy who weighs 154 @ 6' would want to lose weight? I'm 6' 167 and am doing everything I can to get to what I feel is an ideal weight of 170. I have extremely low body fat. I can't imagine being in the 140's. What's the reasoning?

[Dreamliner]

Dream, I have to ask why a guy who weighs 154 @ 6' would want to lose weight? I'm 6' 167 and am doing everything I can to get to what I feel is an ideal weight of 170. I have extremely low body fat. I can't imagine being in the 140's. What's the reasoning?

Several reasons:

(1) To establish, primarily for my trainees, how little food is actually required for optimum performance. and this is because my typical trainee SERIOUSLY needs to get a handle on their eating.

(2) Because guys in particular are hung-up on being 'too light.'

(3) And because guys in particular almost always exaggerate how lean they really are. As an example, when a guy says, "I'm under 10% bodyfat", he's probably just under 15% BF. Now, mind you, I don't browbeat anyone into what you might consider extreme weight-loss. Rather, I'm just trying to be real.

Also, bear in mind that we're not all built alike. Bodyweight can be HIGHLY deceiving. No doubt you're a bigger person than I am to begin with. I put the 'ecto' in ectomorph. I was 6 pounds and 22'' at birth, 30 pounds when I was three and was 6-0 135 in college.

[gator7_5]

#1 makes sense. Don't buy the rest. I bet our body type is very similar. I just focus on adding more muscle.

[Dreamliner]

#1 makes sense. Don't buy the rest. I bet our body type is very similar. I just focus on adding more muscle.

Your argument appears to convey the thing you deny: the bro-pressure to be heavier.

[gator7_5]

Your argument appears to convey the thing you deny: the bro-pressure to be heavier.

No, not heavier. Weight is a by-product of gaining muscle. Its not even 50% for appearance, I like being stronger. I'm a builder and an avid outdoorsman, and it makes all aspects of lifting easier.

You're obviously knowledgeable, and I don't feel bad for asking about your weight loss, because its a choice you make to weigh that much, it's just a very foreign concept to me. You're probably one of the fittest people on here, but what do you have against building lean muscle and definition?

[gator7_5]

You know, I'm conversing without knowing your background. Hope you didn't find my posts as argumentative, I really am intrigued by the topics on this board. I need to read more of your posts.

[Dreamliner]

No, not heavier. Weight is a by-product of gaining muscle. Its not even 50% for appearance, I like being stronger. I'm a builder and an avid outdoorsman, and it makes all aspects of lifting easier.

You're obviously knowledgeable, and I don't feel bad for asking about your weight loss, because its a choice you make to weigh that much, it's just a very foreign concept to me. You're probably one of the fittest people on here, but what do you have against building lean muscle and definition?

I like being stronger too. In fact, I'm currently training in a way that emphasizes pure strength, moreso than someone who's emphasizing hypertrophy. As I pointed out, as I've lost weight I've gotten stronger and stronger.

And leanness and definition is a function of fat-loss, not muscle gain.

[Dreamliner]

You know, I'm conversing without knowing your background. Hope you didn't find my posts as argumentative, I really am intrigued by the topics on this board. I need to read more of your posts.

Thanks, 7_5. And I hope you'll stick around and become an active participant.

Also, one thing you need to know about me. Though a trainer, I regularly do things I would never ask a trainee to do. Indeed, just this week, I told two trainees of mine that I thought they looked great and inquired as to why they wanted to lose the amount of weight they do.

[gator7_5]

I like being stronger too. In fact, I'm currently training in a way that emphasizes pure strength, moreso than someone who's emphasizing hypertrophy. As I pointed out, as I've lost weight I've gotten stronger and stronger.

And leanness and definition is a function of fat-loss, not muscle gain.

I made it a priority to gain strength this summer. I ate healthy, but made sure I had plenty of protein and added about 10% to all of my weight training exercises. My bench, for an easy example went from 6 reps of 200 to 6 reps of 220. I now do 10 full reps of pullups with 15 pounds of weight on a belt where I could do only 10 with no weight before. I'm dipping about 30 pounds more.

After the gains my weight went up around 4 pounds. I didn't gain weight due to fat gain. I probably have less body fat. So how can you gain muscle and not gain weight? Did you really have 11 pounds of fat to spare? Was it water weight? I don't think I could lose 10 pounds and lift what I do now.

[Dreamliner]

I made it a priority to gain strength this summer. I ate healthy, but made sure I had plenty of protein and added about 10% to all of my weight training exercises. My bench, for an easy example went from 6 reps of 200 to 6 reps of 220. I now do 10 full reps of pullups with 15 pounds of weight on a belt where I could do only 10 with no weight before. I'm dipping about 30 pounds more.

After the gains my weight went up around 4 pounds. I didn't gain weight due to fat gain. I probably have less body fat. So how can you gain muscle and not gain weight? Did you really have 11 pounds of fat to spare? Was it water weight? I don't think I could lose 10 pounds and lift what I do now.

I'm clearly not gaining muscle now. But as I'm growing stronger in all my movements, I surmise I'm not losing muscle, at least to any appreciable degree. Remember that strength isn't tied only to muscle growth, but is also a function of neural patterning and efficiency of movement. And in my case, being lighter makes my body easier to move. This is why you see will-o-the-wisp female gymnasts performing feats of strength that a weight-lifter could only dream of doing.

And of course the 11 pounds wasn't fat or even mostly fat. It was fat, fluid, perhaps some lean tissue and (people forget this) less food weight in the digestive track.

Now, if I were still powerlifting, I suspect my bench press would be down. But I do deadlift occasionally and my deadlift has held.

[Dreamliner]

Back to hunger control, I have more hunger pangs when eating frequently than with eating infrequently.

[antny]

Back to hunger control, I have more hunger pangs when eating frequently than with eating infrequently.

I have this problem. I eat throughout the day, never a huge meal though and I am ready to change because im hungry ALL DAY.

I eat the same things everyday except for dinner which may or may not be a healthy one depending.

Eggs/egg whites, oeatmeal, wheat bkfast sand, walnuts/almonds, Natural PB and jelly sand, BSN true mass drink, Low sodium deli meat sand with plain bake potato and veggies, bannana apple, Greek yogurt with strawberries and blueberries and some sort of spinach salad with ck=hick peas followed by whatever dinner.

I am never satisified and always hungry and thinkng about changing things up.

FYI i am 180 and around 12% body fat but would like to maintain a weight around 185-90 which i cannot get to like this

[Dreamliner]

I have this problem. I eat throughout the day, never a huge meal though and I am ready to change because im hungry ALL DAY.

I eat the same things everyday except for dinner which may or may not be a healthy one depending.

Eggs/egg whites, oeatmeal, wheat bkfast sand, walnuts/almonds, Natural PB and jelly sand, BSN true mass drink, Low sodium deli meat sand with plain bake potato and veggies, bannana apple, Greek yogurt with strawberries and blueberries and some sort of spinach salad with ck=hick peas followed by whatever dinner.

I am never satisified and always hungry and thinkng about changing things up.

FYI i am 180 and around 12% body fat but would like to maintain a weight around 185-90 which i cannot get to like this

I tell my trainees that there are two ways I know of to make hunger pangs go away: (1) feed them (2) do not feed them. Hunger pangs do not signal an actual biological need for food and are temporary. They come and go regardless. And you're living proof that they go ... and come back regardless whether they're fed.

But I do have a question for you. Are you saying you're wanting to increase bodyfat so you can get from 180 to 185-190 ?

[antny]

I tell my trainees that there are two ways I know of to make hunger pangs go away: (1) feed them (2) do not feed them. Hunger pangs do not signal an actual biological need for food and are temporary. They come and go regardless. And you're living proof that they go ... and come back regardless whether they're fed.

But I do have a question for you. Are you saying you're wanting to increase bodyfat so you can get from 180 to 185-190 ?

no. I need to change my whole regiment to gain overall size and stay lean. just a personal comfort level thing. I was my most comfortable in college at 190 but i dont think i was quite as lean as i am now.

I dont have a real method to what i do. I had a rotator tear and two torn labrums so i dont really bench much any more. I start a workout with some heavy legs and then do compound movements for the upper body usualy consisting of a bench, a row and weighted pullups usually consisting of a 30 pound air pack (firegifhter) for 15 to 20 reps. i finish the workout with more isolated stuff.

i do a core workout the next day and run 3 to 6 miles 2 to 3 times a week with several steep inclines over bridges.

I just grew up doing a press followed by a pull regiment to stay balanced and it worked but i have hit a plateu and am kind lost at the moment.

[Dreamliner]

Well, I suspect you just put your finger on the problem. You may have to pick your battle, leaner or bigger. It's easy to accomplish either. Just eat less or eat more. The weight training may just be simple case of changing things up a little bit. I recently shook things up by transitioning from weights to bodyweight exercises.

Another thing: men tend to have a fear of 'being too light.' But the fairly well-muscled man will likely *look* bigger if you sheds some bodyfat.

[antny]

Well, I suspect you just put your finger on the problem. You may have to pick your battle, leaner or bigger. It's easy to accomplish either. Just eat less or eat more. The weight training may just be simple case of changing things up a little bit. I recently shook things up by transitioning from weights to bodyweight exercises.

Another thing: men tend to have a fear of 'being too light.' But the fairly well-muscled man will likely *look* bigger if you sheds some bodyfat.

I have to say that my goal is probably based more around this "fear" than legitimate reasoning. I have to say at 33 i am in better shape and all aound conditioning than ever. I hate to use this cliche but for the first time in my life I am more in the phase of sculpting than anything else now that I have reached a relatively elevated level of fitness.

[Dreamliner]

I have to say that my goal is probably based more around this "fear" than legitimate reasoning. I have to say at 33 i am in better shape and all aound conditioning than ever. I hate to use this cliche but for the first time in my life I am more in the phase of sculpting than anything else now that I have reached a relatively elevated level of fitness.

I appreciate your being so forthcoming about this. I wanted to be big, for many years, and basically got 'skinny-fat' for my troubles. Now, strong and lean are in. And where aesthetics are concerned, I'd venture that, for most guys, nothing improves your 'look' more than shedding bodyfat. The ALREADY nice-looking muscles are just underneath a layer of fat. And I'll go you one further, most people who say that they are 12% BF are probably 14-15 or even higher. Most well-conditioned men will look their most muscular at 8-12%.

[antny]

I appreciate your being so forthcoming about this. I wanted to be big, for many years, and basically got 'skinny-fat' for my troubles. Now, strong and lean are in. And where aesthetics are concerned, I'd venture that, for most guys, nothing improves your 'look' more than shedding bodyfat. The ALREADY nice-looking muscles are just underneath a layer of fat. And I'll go you one further, most people who say that they are 12% BF are probably 14-15 or even higher. Most well-conditioned men will look their most muscular at 8-12%.

yes i hear that people underestimate their body fat but we just had ours checked at work. my girlfriend who is an athletic trainer at a university thought i would be even less as i really do keep it lean. Definition is there...just would like a little more thickness.

[Dreamliner]

yes i hear that people underestimate their body fat but we just had ours checked at work. my girlfriend who is an athletic trainer at a university thought i would be even less as i really do keep it lean. Definition is there...just would like a little more thickness.

This is no knock on you at all, antny, just bear in mind that BF measurements, whether done with calipers, or hydrostatic, tend to underestimate BF. I'm not insinuating that you're fudging. Usually a man will begin to show definition under 15% and look great around 10%.

[antny]

This is no knock on you at all, antny, just bear in mind that BF measurements, whether done with calipers, or hydrostatic, tend to underestimate BF. I'm not insinuating that you're fudging. Usually a man will begin to show definition under 15% and look great around 10%.

no, no offense taken at all. unfortunately inflection can't always be relayed in a post but i didn't mean to sound defensive in any way. just matter of fact. i appreciate the insight, hence the replies.

on another note...i have not yet checked the diet soda thread but i have to say that i am insanely hungry within minutes after drinking a diet coke. i only drink them because i dont like the taste or shaky feeling i get after drinking a regular soda but i am cutting them out because they leave me starving afterward.

[Dreamliner]

no, no offense taken at all. unfortunately inflection can't always be relayed in a post but i didn't mean to sound defensive in any way. just matter of fact. i appreciate the insight, hence the replies.

on another note...i have not yet checked the diet soda thread but i have to say that i am insanely hungry within minutes after drinking a diet coke. i only drink them because i dont like the taste or shaky feeling i get after drinking a regular soda but i am cutting them out because they leave me starving afterward.

It's one thing for me to tell you it's okay to ignore hunger pangs and quite another for me to tell you to do things which bring them about. :wink:

I just get the impression that people have different hunger triggers and we all sort of have to find our way. Going though periods of fasting, even if only 12-15 hours or so, can serve as a sort of diagnostic in that they provide some space to discover the sorts of things that trigger hunger for you.

[G8torsRUL]

I certainly don't want to come across as lacking empathy, but although people eventually seem to find strategies which work to stem hunger pangs, *overall*, refusing to feed them is the important thing. Look, hunger pangs will likely never go away altogether. But guess what ? You had hunger pangs in the days you were eating round-the-clock too!


He’s right. You should be eating when you’re hungry. It’s your body telling you something. Where people make their mistake is what they eat.

Wal-mart now has apple/grape snack packs, carrot packs, make an egg white tequito (SP) with some low fat cheese and a (5) carb tortia. Grapefruit, wal-mart sells this in a jug with 10 grapefruit in it and no peeling.

Eating speeds up your matabolism and thats whey you feel hungry. So, keep eating but eat right. If you have to go thru a drive thru, stop and get you a jr burger from Mc-Ds with now cheese. Taco bells chicken soft tacos, not cheese.

Hope this helps.

[LeafUF]

Eating speeds up your matabolism and thats whey you feel hungry.

Thanks Bro.

[Dreamliner]

He’s right. You should be eating when you’re hungry. It’s your body telling you something. Where people make their mistake is what they eat.

Wal-mart now has apple/grape snack packs, carrot packs, make an egg white tequito (SP) with some low fat cheese and a (5) carb tortia. Grapefruit, wal-mart sells this in a jug with 10 grapefruit in it and no peeling.

Eating speeds up your matabolism and thats whey you feel hungry. So, keep eating but eat right. If you have to go thru a drive thru, stop and get you a jr burger from Mc-Ds with now cheese. Taco bells chicken soft tacos, not cheese.

Hope this helps.

With respect, no it does not. The 'thermic advantage' from frequent eating is marginal and not nearly enough to wash out the calorie surplus which most Americans amass during the day, in no small part to FREQUENT EATING. Feedings have increased from 3.8 X day to 4.9 X day since 1980 ... and obesity has increased correspondingly.

Also, eating less frequently generally drives down insulin and, according to some recent studies, actually offers better appetite control than frequent eatings.

Finally, 'eat when your hungry' can be dangerous advice. Problem is ... people eat whenever they're hungry!

[Dreamliner]

Folks -

Let me tender a suggestion here. The sooner we stop ascribing more urgency to hunger than is warranted, the better. Look, I'm no genius but I arrived at a reckoning that allows me to shift from one eating strategy to another, more frequent feedings to less frequent feedings, with minimal difficulty.

This is to say that it occurred to me that I would always experience hunger on some level. When I experience hunger pangs and do not feed them, they go away. When I feed hunger pangs in the hopes that they will go away, they come back.

Catch my drift ? If hunger is a fact of life, regardless the eating strategy, why not just eat less and enjoy something that's even better than food - being lean ?

[chrisleakfan4life]

I notice that i tend to get hungry at night, and some times ill sit here and like "fidget" if i don't eat something and i start staring at the clock.

I'm trying to discipline myself to just saying "no" once i know I'm at my calorie limit for the day.

I haven't been entirely successful, after going a couple days @ 1200-1400 calories i end up going 1800 and 2,000 the next two days.

Pisses me off but in the long run it was only two days that i goofed up as long as i get on track and stay focused.

Had about 1300 calories today, plan to go to the Gym tonight so I'm trying to make it from now until bed without eating.

The other thing i notice is if i go running, i always ended up eating what i burned on the treadmill, even after i take the time to take in water.

Just got to have will power, something that i am struggling with a little bit but i just need to get focused.

[chrisleakfan4life]

I got some more of my double fiber bread which contains 6 grams of fiber per slice, I'm gonna see if that helps to control hunger because of the high fiber count.

I'm also trying to instill a "penalty" if i over eat to basically i have to burn off however many calories i go over on my daily allowance.

I know you can't out eat a bad diet, the idea is to deter myself from over eating because i hate running.

[Dreamliner]

Chris, I know it sounds funny, but just pretend that willpower doesn't exist. All you have before you is decisions. And daily you make decisions you'd probably rather not make. For example, I'll bet there are days when you'd rather do anything but go to class. Yet, you go to class.

Also: hunger control is simply you in control of your hunger. It is not the absence of hunger pangs. Everybody has those. Indeed, I'll bet you have them when you overeat. As far as I know there are only two ways to make hunger pangs go away:

(1) Feed them (this is hunger in control of Chris).

(2) Don't feed them (this is Chris in control of hunger).

Alternatively: have you tried your hand at intermittent fasting ? One of the reasons I like eating just two meals a day is that it allows me to control calories and enjoy fairly substantial meals at the same time.

[LeafUF]

I've found giving myself a cut off time keeps me from eating late at night. Basically, I don't eat anything after 7 or 8 pm. If I feel hungry ill just grab some ice water or drink that to tide me over. I also start eating later in the day between 11 and noon. So giving myself only 8 hours to eat makes it really hard to pile on calories unless I go out of my way to eat multiple high calorie meals.

[Dreamliner]

^ Intermittent Fasting 'Condensed Window Method.' It works for me. And it will work for anyone provided that they eat *per usual* when they do eat. Hehe, I have a friend who gained weight on the Caveman Diet. That's right. He gained weight on one fricking meal a day.

[LeafUF]

Exactly. And you get used to it really quickly. I rarely get hungry in the morning or evening now provided I eat normally during the time I do eat.

[Dreamliner]

At the age of 55 I'm leaner than I was when I graduated from highschool. I attribute that to two things: (1) dropping lots of aerobic exercise and replacing it with a little bit of anaerobic exercise and (2) skipping breakfast.