I hunger!

January 4, 2006 11:55 AM

I need a safe, effective appetite suppressant. Before the "for the love of God, no" pile-on commences, please read the

About five years ago, throught reasonable diet and much excersise, I lost about 100 pounds. Even better, I've kept it off.

The problem is, losing that much weight played hell with an already slow metabolism. I was one of those people who put on weight very easily. After the diet, I have to monastically mantain my lifestyle to keep at my weight. My calorie intake would be considered low for most men my size and age, and I am a daily runner. In short, to keep at a weight, I actually live like most people do to lose weight.

Over the past year, I let my guard down some (extrememly hectic gig/work schedule, dating, girlfreind) and managed to add about 20(!) pounds over the past year (I still run). No biggie--I fluctuate like that every coulple of years. When I feel myself getting bigger again, I redouble my efforts. Restrict the calories, make sure I keep running,

This time however, something is different. I am hungry. Not bored hungry. Not nervous hungry. Not emotional-eating hungry (I know what those types of "hunger" feel like). Actual physical, the-stomach-is empty-and-I-need-fuel hungry. I get set on a tried and true eating schedule, one I've used with great success in the past, yet these incredible hunger pains are seriously threatening it.

So now I'm looking for a safe appetite suppresant until I adjust. The problem is, the Free-Market Forces That Be seem intent on preventing any real research. Any attempt to Google the issue sets me up no shortage of vendors willing to take my money for rather expensive herbal (I assume) placebos.

So what's on the market? What works? What's safe? I'm just trying to prevent going around the corner and picking up a six dollar box of Ephedrine and spending the next few weeks cranked out.

posted by sourwookie to health & fitness (43 comments total)

I must admit that I honestly don't know an answer. But have you considered going to either your doctor or to the pharmacist at your local pharmacy? I think either of them would have more specialized medical knowledge that could trump anything offered here by us.
posted by WCityMike at 12:04 PM on January 4, 2006

I was going to suggest low levels of ephedrine to increase your metabolic rate. It has helped me maintain weight in the past. If you're "cranked out" you've taken more than you need.

Have you talked to a doctor?
posted by Rothko at 12:05 PM on January 4, 2006

I don't necessarily have an answer for you, but the other half of the equation is calories burned. Perhaps you should be seeking ways to improve your metabolism, rather than reducing your intake further. By eating less, you're training your body to metabolize less. It's unusual that you're running and you have metabolism issues, though, running is like the best workout you can do. Perhaps you should add an anaerobic workout, like weight lifting, or perhaps (gasp) see a doctor.
posted by knave at 12:06 PM on January 4, 2006

Water.

Not trying to be funny, but have you tried using water before? If used wisely it can be a great appetite suppressant, but I find it's important to use it when you're /not/ hungry, in order to stay that way. I don't find drinking when hungry works.
posted by wackybrit at 12:07 PM on January 4, 2006

It's scientifically proven that eating more fiber makes you feel more full as compared to the same amount of calories of other kinds of food. So try to eat lots of veggies. Also, could it be the winter? I always get more hungry when it's cold out.
posted by footnote at 12:08 PM on January 4, 2006

If you are hungry it may be that you're not getting enough of some nutrient you need, or possibly that you're eating too much carbohydrate (try adding protein instead). Try a multivitamin supplement and possibly essential oils (flax, fish, borage or evening primrose). Carb cravings can often be alleviated with 5-HTP supplementation, in my experience.

Hoodia gordonii is the "hot" new natural appetite suppressant, but in my experience it did not have any noticeable effect.
posted by kindall at 12:09 PM on January 4, 2006

This a common snappy-type answer to this sort of question, but in case you aren't familiar with it, PubMed is the place to go for real research on drugs and "supplements."

Kudos on taking responsibility for your body and putting in the sustained, hard work necessary to keep eating less than you want to.

A couple things that come to mind, assuming you're set against the stimulant and cardiac-crazy effects of ephedrine-containing products:

fiber

caffeine

yerba mate

more, tinier meals spread out through the day

posted by rxrfrx at 12:10 PM on January 4, 2006

hoodia is said to be a fairly successful appetite suppressent. a number of companies are selling it in pill form but i guess you'd need to shop around for a repuatable/cheap source.
posted by tnai at 12:11 PM on January 4, 2006

Please see a doctor, or even a nutritionist, for this advice.

Unless someone on MeFi comes out and says "I am an MD, and here's what I say", I think you should take the time to see a doctor and ask his/her opinion. See two or three, even.

There are probably a lot of better solutions to your problem than pills. Even if there are not, only your doctor should be recommending a specific pill to you.

Congrats on taking and keeping the weight off, seriously. I'm not trying to give you a lecture, I just really don't feel like medical advice should be something doled out (and more importantly: received/acted upon) on AskMeFi ...
posted by twiggy at 12:13 PM on January 4, 2006

First of all, I am not a physical trainer.

I've read in various places (Men's Health, various fitness fora) that your body can become acclimated to a particular type of exercise, and that it's a good idea to switch your routine around. If you've been running for 4 months, try biking, stairs, or an elliptical machine. I'm not sure how long is too long for an activity, but from what I've seen, variety is always good.

Also, adding muscle generally increases your resting metabolic rate, so adding some weight training to your routine should help.
posted by idlemind at 12:15 PM on January 4, 2006

Have you had your thyroid levels checked? You might try an endocrinologist.

I second the fiber and small, frequent meals. You might also try Weight Watchers. Learning what foods are good for you and which foods are empty calories might help a bit. I learned a lot with WW even after trying lots of other diets. I thought I knew all there was to know about what was smart to eat.

Good luck!
posted by orangemiles at 12:18 PM on January 4, 2006

Re: seeing a doctor (or 2 or 3): unless you have some magical health plan that doesn't require a $20 co-pay everytime you consult an MD, don't bother. Your average Joe Physician is going to know next-to-nothing about what a good non-prescription appetite suppresant is (aside from the obvious ones already mentioned here). And as far as seeing a "nutritionist?" Only if you're such a nutrition noob that you need someone to explain the concept of calories and fiber and such.
posted by rxrfrx at 12:41 PM on January 4, 2006

I second the water tip. Those hunger pangs are more often than not thirst pangs; it's impossible to tell the difference. So when you get the jones for some grub, always drink water first. Half an hour later you'll likely have forgotten you were hungry.

Also, while you're convinced that your hunger isn't born out of boredom, take it from someone who's been in a similar boat: distraction definitely helps.

Weight Watchers is also a great idea, especially for your metabolism issue, as the whole point of their points plan is to train your metabolism to get faster as you lose the weight gradually. If you're worried about the group meetings thing, you don't have to do it that way anymore.
posted by macdara at 12:44 PM on January 4, 2006

first of all, congratulations on losing all that weight, and keeping it off. Also, congratulations on your committment to running.

So you gained 20 pounds. One thing you might want to do - in addition to the excellent advice above - is to run faster. Incorporate some speed workouts in your weekly routine: track, fartlek, fast 2-mile back-to-backs, etc

If you do this twice a week (in addition to the usual x miles every few days and the long run on the weekend) you will see your pounds slough off. Idlemind is right - the body does get accustomed to the same-old same-old exercise over several months.

Vary the routine, sweat a little more, breathe a little harder, and those rogue 20 lbs will soon be history. All the best to you.
posted by seawallrunner at 12:50 PM on January 4, 2006

I'm sort of in the same boat, I lost 120lbs two years ago. And have kept most of it off (damn you Christmas candy!!!!)

First off, with a low metabolism, try lifting weights once or twice a week. The added muscle helps.

Second, the water that everyone is suggesting, drink drink drink drink. I pee like a racehorse many times a day, but the water keeps my stomach feeling full.

Third, and this is the most helpful to me personally. Eat a lot, but find a free food (lettuce, celery, pickles, cabbage, spinach, etc..) Anything that you can literally eat as much as you want (and I do mean literally). I probably eat 7-14 premade bags of salad from the grocery store a week. I make a BIG salad for lunch. Put in a little meat and cheese, just a little, it's like treasure hunting. When you're hungry, EAT.
posted by patrickje at 12:53 PM on January 4, 2006

Oh, and this just occured to me:

Do you only do running or do you do any weight training? If you add resistance work to your aerobic workouts, you'll encourage your extra calories to go toward building muscle, not fat- and you might be able to stop worrying about eating less, because you won't be getting fatter, even if you're getting heavier.
posted by rxrfrx at 12:54 PM on January 4, 2006

wackybrit beat me to it: Water.
posted by Doohickie at 1:06 PM on January 4, 2006

Ditto the thyroid levels, hypothyroidism is fairly common

Personally, I found that the major killer to my metabolism was eating too late. Though a reasonable diet diet and not eating within ~3 hours of sleep, I lost 75 lbs over about 18 months. Now I eat just about anything I want and just following the 3 hours rule have kept it off for 6 years.

On preview: I also drink a lot of water
posted by SpookyFish at 1:10 PM on January 4, 2006

I agree with the comments that fibre-rich foods are the way to go. I recommend lots and lots of fresh fruit and vegies - raw - which are really good for you, fill you up and don't contain a lot of energy. Also drinking lots of water is a good thing.

Another possibility, though not a magic pill - because there isn't one - and in my opinion you're better off eating vegies - is taking extra psyllium. NOT with flavouring, not in capsules or any of that gunk. It is water-soluble fibre, great for your intestines, isn't habit-forming (it's not a laxative, it is in fact fibre, and thus does good, not harm, to your system. You can get plain psyllium husks at your local health food shop - it's the base ingredient of Metamucil I believe. But don't go for any of that commercially-packaged, flavoured stuff - stick with the natural stuff.

And see your doctor. What you really need probably isn't an appetite supressant as such, but a new way of looking at your entire energy intake:output ratio. So it might help to get some help with that, and your GP is a good first stop. But yeah, in the meantime, you need good nutrition, high volume, low energy. Fruit and vegies, man! Preferably raw.
posted by ask me please at 1:12 PM on January 4, 2006

Run faster is good advice as is anything which helps build muscle mass. Muscle mass helps raise your metabolism, although that may not be enough for you.

There was this bizarre paper published awhile back where a guy drank small quantities of unflavored (and that was important) sugar water throughout the day to regulate his desire for food. It provided just enough calories to keep the body from signaling hunger without triggering other food desires given the bland taste. I think it was on MeFi last spring.
posted by caddis at 1:14 PM on January 4, 2006

I am sort of in the same boat, also lost 100 pounds, which I found not that difficult, and am finding it difficult to keep my weight. In my case, I actually think it is because I find it hard to exersize in winter, I hope things go better when it gets warmer. I agree that it is a good idea to check your thyroid, you never know.

I guess you already know about fiber, but just in case, I second everybody else. Concrete: eat large salads made up of green leafy vegetables (e.g. romaine lettuce, not iceberg). That's lots of fiber, lots of nutrients, very few calories. Bean/lentil soups are also very filling for the calories they provide, and they do not spike your blood sugar that much. Do not snack on sugary things like fruit (fruit is very healthy of course, eat it as dessert or part of a meal).
posted by davar at 1:15 PM on January 4, 2006

IANAP so.....I do not believe there are any genuinely safe OTC appetite suppressants. As an avid runner and ex "fattie" (30 years on the wagon and on the road) I do understand. There are times I am "really hungry" and I mean genuinely hungry. My solution is to conscientously increase my intake of lean protein (tuna, sardines, chicken, fish) and be serious about eliminating simple carbohydrates. No white foods except proteins. I wish you well. Add a few miles and do not give up.
posted by rmhsinc at 1:16 PM on January 4, 2006

Found it
posted by caddis at 1:19 PM on January 4, 2006

I second (third, fourth) the following recommendations:

More fiber
More water
Add weight training (this does wonders, you'll see)
Run faster (try interval workouts, they really kick your metabolism into high gear)
See a doc (could really help, can't hurt. Just make sure you have a doc who understands exercise and metabolism well).

These strategies have worked well for me in the situation you describe. Try some or all of these before taking supplements.
posted by Miko at 1:33 PM on January 4, 2006

Oranges have enough fibre to make you feel full, enough sugar to give your blood glucose levels a little boost but don't do it so quickly that you are likely to have it cause a spike and subsequent trough that will make you feel hungry again, plus they taste and smell good. Taken together you have a satisfying snack that should take the hunger off without leading you to consume dramatically more calories.

I'd also agree about adding some weight training, intervals, and having your thryroid levels checked.

I'm not a doc either.
posted by Good Brain at 1:53 PM on January 4, 2006

Seconding getting the thyroid levels checked, and also getting them to test your blood sugar. Hypoglycemia does strange things to people.

Depending on your running pace, try this for a week or two. Run at your "normal pace" for 60 seconds, then sprint for 30 seconds. Slow to run for 60 seconds, then accelerate to sprint for 30 seconds. Repeat until you've reached time/heartrate goals.

For some reason, (and it was explained in the article I read) your fat-burning effectively doubles when you do this on your runs. You might be able to shed the 20 and keep the diet and food intake the same merely by altering your running methodology.
posted by TeamBilly at 2:14 PM on January 4, 2006

If you're feeling cranked out on ephedrine, you're taking too much. Don't take it on a completely empty stomach first thing in the morning, and cut the itsy pills in half if necessary to adjust dose. For safety's sake, avoid caffeine if taking ephedrine.
posted by desuetude at 2:22 PM on January 4, 2006

There was this bizarre paper published awhile back where a guy drank small quantities of unflavored (and that was important) sugar water throughout the day to regulate his desire for food. It provided just enough calories to keep the body from signaling hunger without triggering other food desires given the bland taste.

Seth Roberts also did a shot of olive oil at some point during the day to suppress his appetite. He was a guest blogger on the Freakonomics blog a few months ago:

Does the Truth Lie Within?
More info
Shangri-La Diet, Revisited
posted by jacobsee at 2:37 PM on January 4, 2006

And more guest blog posts from Seth Roberts
posted by jacobsee at 2:39 PM on January 4, 2006

May I ask how long it took for you to lose the 100 lbs? That's amazing...congratulations!
posted by apple scruff at 2:39 PM on January 4, 2006

Most effective appetite suppressants are unsafe.
posted by NucleophilicAttack at 2:59 PM on January 4, 2006

Water... psh. Water never did nuthin for me. Neither did "calorie-free" foods, or lots of fiber. I mean, they were better than a diet of cookies all day, but if you try those and they don't work, you can try:
1) Protein and fewer carbs
2) Fat and fewer carbs (not none, just fewer. 30/30/40 p/f/c split, for example)
3) Run less, lift more. A lot more. Lift heavy.
4) Caffeine
5) Ephedra? (Ephedrine? There's a difference that I'm not 100% clear on). Never tried it myself but the E-C-A (ephedra, caffeine, asprin) stack is pretty heavily touted by the bodybuilding types.
6) Accept your body type and work with it. You were a big dude. Big dudes rarely work well as skinny runners. They do work well as strong muscular types. You need not totally accept your lower metabolism. Adding muscle *will* help it, maybe not a huge amount, but it might make the difference between starving all the time and not.

One other trick that dieters and reformed fat people are known (to me) to employ is cycling your diet so you don't eat the same calories every day but you average out to a good number (let yourself eat on the weekends!) This actually works fabulously for me.
posted by ch1x0r at 3:35 PM on January 4, 2006

I read something in the Wall St. Journal this week about a Japanese seaweed extract that makes eaters feel full. I don't know what it's called, but I think it was in yesterday's personal journal section (sorry, I don't have a WSJ account online).
posted by Frank Grimes at 3:44 PM on January 4, 2006

You're hungry because ... you're hungry. Your body needs food (obviously, I know). The trick is - and this is an metabolism booster as well - is to eat more often, but smaller portions. Six meals a day is the conventional wisdom on this, as well as drinking a gallon of water, each and every day.

Don't eat crap, avoid highly processed foods, hydrogenated oils, sugars, stuff handed to you through drive-up windows and all that, and try to keep it with lean protein. Carbs (and you'll need carbs) work better in the a.m. and should be avoided in the evening (you'll sleep better as well).

Add exercise to this mix. It's no accident athletes seem to be eating all the time. Note they're eating small meals but keeping their body's metabolism up by letting it "think" there's always more food coming. The worst thing to lose fat you can do is cut back on meals per se. Note further exercise builds muscles which by nature require more calories than fat.

But mostly it's portion control and frequency of meals (restated: but mostly it's carrying a jug of water and a cooler of food around with you). Take your body weight X 10 and that's roughly how many calories you should take in a day (ie. 200 lbs = 2,000 cal).

If you have to take some something in order to keep your metabolism cranking other than controlling your body's internal mechanisms, then you're self-medicating for some problem and that never ends well. You should see a doc, a nutritionist and a personal trainer anyway, rather than rely on the Internets.

Congrats on your weight loss.
posted by Elvis at 3:51 PM on January 4, 2006

How many calories are you taking in? There is such a thing as not eating enough, which causes you to lose muscle and lower metabolism. Vicious cycle, that. And let me join in and encourage you to vary your exercise and make sure to include strength training.

Hydration is also extremely important as it enables your body to metabolize fat.

One other thing-I have noticed when I eat anything with sugar it increases my appetite.

Anyway, do see a certified personal trainer (one with a degree) if you don't do anything else.
posted by konolia at 4:30 PM on January 4, 2006

The one thing that affects my sense of hunger is sugar. Last year I cut out all refined sugar (and fruit) in my diet and saw a drastic decline in how hungry I was. I also lost a ton of weight and no longer have problems with any hunger pangs.
posted by Bighappyfunhouse at 4:41 PM on January 4, 2006

a lot of people have had some great suggestions. this isn't technically an appetite suppressant, but it IS one of the best systems to keep track of your actual weight and control it extremely acurately with a series of premade spreadsheets (just plug in a daily weight measurement and you get all sorts of information on your weight gain/loss trends), it has worked wonders for me. best of all, it is completely free. check it out:
The Hacker's Diet

PS: Ignore the cheesy name.
posted by deafweatherman at 6:01 PM on January 4, 2006

Get or borrow a blood glucose monitor and check your fasting blood glucose level. You may be becoming insulin-intolerant or you may have developed an elevated fasting blood glucose level, so that your body now interprets normal glucose levels as low and cause for hunger. Either of these conditions is a precursor to Type II diabetes. If your fasting glucose is over 100 mg/dl or your after-meal response doesn't fall below 140 mg/dl within a couple of hours, this is probably your problem (though it varies from doctor to doctor whether you'd be diagnosed as pre-diabetic, the standards are in flux).
posted by localroger at 6:31 PM on January 4, 2006

When I'm dieting and tempted to snack between meals... black coffee. I don't know where I'd be without at.
posted by degnarra at 11:37 PM on January 4, 2006

I get the hell away from food when I get the urge to snack. I have also been known to sit down and eat a big lettuce, or an entire bunch of celery. Filling, lots of crunchiness, but no guilt.
posted by tomble at 11:41 PM on January 4, 2006

You might also try sugar-free chewing gum. I've found that it takes away hunger pangs, especially mint flavors. Also gives your mouth something to do.

Congrats on the weight loss and best of luck to keep it up! (Or, should that be "keep it down"?)
posted by tentacle at 6:54 AM on January 5, 2006

I've found that hot tea really deadens hunger pangs.
posted by deborah at 10:55 AM on January 5, 2006

I know I'm late to the party on this one, but here's my two cents:

1. Hoodia, as others have mentioned. I know people with thyroid problems who have found that it helps their hunger pangs. I believe it takes 1-2 weeks to work, though, so don't expect immediate results.

2. Have you thought of getting your metabolism checked? I visited a nutritionist who was able to measure my Resting Metabolic Rate. I had many of your same symptoms--previously overweight but now at a good weight, ALWAYS hungry, and gaining a few unwanted pounds back. Turned out my RMR was 2200 cal/day. I'm an average-sized female who's very active, and I had no idea I typically burned 3500+ cal/day, factoring in my activity levels. I was trying to "diet" and was eating less than half of what I burned, and my body was into starvation mode--hoarding every last calorie. Since that time, I've started eating lots more and losing weight. Long story short, it's pretty tricky to plan diets without knowing your body's metabolic rate and how many calories you should actually be consuming.

Best of luck!
posted by Bella Sebastian at 3:58 PM on January 5, 2006