Trouble curbing appetite

Hi Everyone.

I am still very far out from sugery but I am trying to get into good habits.  I am eating three small meals and 3 small snacks but I am hungry all the time.  Any suggestions.  I have been doing this now for 3 weeks. I drink at least 3 litres of water 2-4 decaf coffee with powdered whitener every day.  Would certainly like to hear any ideas you have.

Thanking you in advance.

Don't do that torture to yourself.  You are dealing with a full sized stomach! 

Just practice other WLS habits such as chewing each bite 15-20 times, cut out booze & pop.  Work on your plate, don't worry so much about portion size but eat protien first, then veg, then carbs.  You are doing a great job on your water.  See if you can use milk instead of whitner - that stuff is pretty rotton for you.  While you shouldn't try to restrict your calorie intake to post WLS (600-800), keeping your total calories below 2000 would be helpful.  Get into the habit of logging & counting everything you put in your mouth.  Good bad or ugly, you need to become aware of eating by using a tracker like My Fitness Pal (free online).

I'm sure others will have some wise words, but be kind to yourself.

Thank you 

You probably aren't really hungry if you are eating 3 meals and 3 snacks.  But you might be dealing with head hunger.  This stays with us even after surgery, so it's good that you are starting to address this now.  Some strategies are determine if you are really hungry.  Would you eat celery to fill up?  If your brain says no, that it wants something else, then you are dealing with head hunger.  Some people try diversions to take their mind off food.  Reading, going for a walk, calling a friend.  The best one I have read on the forum is to have a jar full of tasks.  When you are dealing with head hunger pull a task out of the jar and complete it.  It could be something as simple as cleaning the bathroom mirror, or as complex as organizing your closet.  Hope this helps.

Thank you

Definitely start tracking what you are eating and your emotions during the day.  Sometimes it will help find a trigger to your eating. "Small" is a relative term so make sure you measure.  Make sure that you are getting enough protein in each day.  Ensuring that you take your time to eat each meal and snack is something to definitely get in the habit of.  Try to not drink from 30 minutes before you eat to 30 minutes after. Also by writing down what your eating, you'll see if there is anything in there that could have healthier choices (i.e. cauliflower rice instead of regular rice).

I also suggest changing your routine, and finding distractions.  Something to keep you busy.  Hobbies (crafts, puzzles, reading, colouring books etc), activities (i.e. walking).  As for changing routines, my Mom had a habit of sitting at the table doing crosswords while she smoked.  When she quit, she had to do something else, as she felt it would trigger her craving for a cigarette.

Cathy

Thank you!

I think what everyone has said is helpful. If we could get by on three small meals and two snacks, we wouldn't need surgery. 

Cut yourself some slack, focus on behaviour as others have said. It will benefit you more in the long run.

These include :

journalling. This is huge. You will start to see the patterns of when you over eat. Once you do, you can work on changing them. If you will have access to a behaviorist at your clinic, use them!

Stop drinking liquids with meals

cut back and eventually eliminate alcohol

cut back and eventually eliminate carbonated drinks

reduce carbs. (Things like pasta, white bread, white rice, etc) 

start moving. Exercise isn't necessarily a great weight loss tool, but studies show it's a major indicator of your ability to maintain weight loss, and hugely beneficial for your mental health. May as well start now, to build it into your daily life!

you already made the switch to decaf, awesome!

By working on the above, you will probably lose weight as a byproduct. But your focus should be to do everything you can to prepare for post op life! Surgery seems far off, but it will be here before you know it. Make the most of this time to give yourself the best opportunity to meet your goals!

good luck and keep posting!

Thank you!

You are not alone.  I agree that if we could eat 3 regular meals and 3 snacks, following the food guide, then we wouldn't need surgery.  I have trouble with volume as well.  I have had my dietician apt and have to see her again because I was eating too many nuts at snack time and not having 3 of the food groups at each meal.  I think you need to work on eliminating fast food, carbination, alcohol and caffine, use the meal planning, choose the Canada Food Guide foods, but if you are hungry - don't white knuckle it - it is a long process - just choose from the healthier side of the Canada's food guide - lean proteins, fruits, veggies and dairy.  Also, as my dietician said - carbs are not evil, just choose the right ones.  Good luck - sounds like you have great motivation and determination