Head Hunger management

Meerkat1994's inspirational success over head hunger made me wonder how we make progress on that? Personally, I still have work to do to deal with it. Is it addiction? I think it is. For you all who are successful in resolving your issues with head hunger, how did/do you do it?

My surgical group has a class on this, which I'm going to take, but what kinds of strategies have you all employed to be successful?

Didi

A few things that work for me- most of the time

1)Is what you are wanting to eat a slider food? if so, head hunger and I eat dense protein instead. So If I'm 'hungry' enough to eat 3-4 oz of chicken then eat the chicken, otherwise I don't need the slider food, I just 'want' it. Yogurt is like this to me, not substantial enough to satiate me and then i go looking for other things to eat.

2) eat the food measured on your plate then do something else immediately. Sometimes it is washing dishes, feeding chickens, walking dogs, etc. get your brain off eating and divert it. In a restaurant that is harder. I'm going to start asking for a takeout box when I order my food or even ask for them to box up 1/2 before bringing it to me. If they bring me a giant plate of food I tend to overeat.

I usually try to drink water, then wait an hour or so to see if I'm still craving the thing.

You are right on target to recognize that not all hunger is physical and needs to be fed with food. I started a journal while I was preparing for surgery and wrote about my thoughts and feelings about food alot. It was helpful to look at when I was hungry, what I was hungry for, what else was happening when I became hungry and to brain storm about other ways to distract myself when I wasn't really hungry, just stressed, bored, etc. Some people find it helpful to talk to a therapist for a few sessions to have someone to reflect with. It is important to work on these questions and issues instead of just assuming that they will go away.

One thing that I still make sure to do is to have some dense protein every couple of hours, even if it is just a couple of ounces. The protein is key to feeling full and it helps me to be proactive in not allowing myself to get too hungry.

I keep my carb intake as low as I can. The less amount of carbs that I eat, the less I crave them. I did eat some non-starchy veg in the losing phase, but only added foods like oatmeal and fruit when I hit maintenance. That certainly wasn't what my surgeon and nutritionist suggested, but I and others here on OH have found that it works for the best health and weight loss.

Similar to my journaling but a little simpler is keeping a list of victories and accomplishments that I can remind myself what keeping on plan has given me. Negative self-talk isn't always helpful, but reminding myself of the positive results can help to talk myself out of getting off track.

I think my biggest key to handling stress that may lead to head hunger is exercise. Exercise may or may not help to lose weight, but it is my life line for relieving stress. Even a short brisk walk can help to clear my head and make me feel refreshed. Most days I walk (a long or several short) and swim (either aerobics classes and/or laps). It has helped to improve my heart health, body strength, blood sugar and sanity. I encourage you to find ways to move your body as much as possible.

Keep at it and you will be successful!

I learned how to eat slowly and take tiny bites. I seen my teenage niece wolf down a 1/2 lb cheeseburger in a matter of minutes; I've since taught her to eat slowly and taught her that when she felt full to stop eating and that it's okay to leave food and not finish everything on her plate.

Head hunger can derail the best of us... Here are some great articles.

Head Hunger

Wow! Good question.

for me just saying no. I know that sounds simple, but the more I flex my no muscles, the easier it gets.

i also agree with other-measure out what you can eat and then eat no more than that.

I also find having exact times to eat is helpful. So now I only eat lunch at 11 or snack at 3. If it's not eat time, then I don't eat.