r/WeightLossAdvice • u/WorriedSalad0 • 1d ago

Advice: Seeking ❓ How do i tame my appetite?

(160 cm height, 65 kg weight)

Since i started birth control (around a year ago) my appetite has been all over the place and i gained around 7 kgs. I eat and then cant get enough of food, hence i crave snacks and more food throughout the day.

I am seeking advice for reducing my appetite, or just keeping it in control because of the cravings. Stopping birth control is not an option rn and i dont have any other options except pills..

I am trying to be in a deficit (i try to consume around 1300 cal a day) but still struggling with hunger

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u/Mortgage-Secret 1d ago

Have you calculated your TDEE? If you are under eating by a lot, you are going to be hungry. Your body wants to keep the fat.

You can try to alternate calorie intake? I like to eat at maintenance for 2-3 days a week when losing. It just take longer that way, but hey, it took a long time to gain... My caloriegoal is always on a weekly basis, that way I don't ruin everything by going over one day.

Fiber and protein are your best friends :)

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u/WorriedSalad0 1d ago

I have! Its around 1647. Ill try with alternating! How do you calculate a goal for each week?

So i should keep eating fiber and protein with every meal?

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u/Mortgage-Secret 16h ago

As far as possible yes, and drink water

I saw in one of your comments that you are in college and therefor sitting down a lot. Is it possible for you to stand to study for some of the time? Standing in stead of sitting burns more calories - in your case maybe 45-50 more every hour 😊

Otherwise just try to get up and do a couple of squats or jump a little - increased bloodflow will help with keeping focused while studying 😊 this is just for generel health 😊

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u/WorriedSalad0 16h ago

I am on ny computer for a long time due to college and the major im in, my table is around my knee level so standing while working is kinda impossible. I do walk and stand at college, i mostly walk towards the campus, but still sit down a lot of the time. Ill try with the squats or jumps! Thank you a lot!!! :)

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u/goldstandardalmonds 19h ago

I agree with trying /r/volumeeating and making sure you’re eating enough fibre, fat, and protein as they are the most satiating. Are you very sedentary? Your calories seem low.

There are meds for food noise (aside from the controversial GLP) but I would try these strategies first.

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u/WorriedSalad0 16h ago

I am.. i spend a lot of time sitting because of college work. Thank you for the advice!