Is there a way to train your body to accept smaller portions and feel full?

dmt4641

You will feel hungry sometimes, it comes with the territory. As others have suggested, you need to figure out how YOUR body operates and how to structure your meals. Some people like 3 big meals, some like 6 small meals and everything in between. Maybe keep a hunger scale diary for a week and see if you notice any patterns. For me personally, I can handle a bit of hunger in the morning and lunchtime, but if I get hungry in the afternoon or evening I will stuff my face with anything I can find. So I cut more calories at breakfast and lunchtime and shift those extra calories over to my afternoon snack and a sizable evening snack. I basically eat most of my calories after 3 pm because that is when I get hungry and I can't sleep when I am hungry. It may take a few weeks but figure out when you get hungry and what satisfies it the best while also keeping your taste buds happy (because you won't stick with eating foods that you don't like).

Gallowmere1984

Basically, it just takes time to adapt. The longer one has gone, throwing their hormones out of whack with overeating, the longer they are going to suffer. As I've said before, the brain is a damned dirty liar when it comes to how much you needto eat, and it's exponentially worse for people who have spent years putting way too much into their system. My first three months at 1600 kcal felt like a nightmare, and I wasn't even among those in the worst of shape.

katiebean

angeljo2015 wrote: »

For instance if I was to have a recommended amount of oatmeal I'll be very hungry right now do I just bear with it until my body gets used to it?

I personally don't find cereal very filling, so I don't eat it. I suppose eventually you might get used to the recommended serving size or you could bulk it out with fruit or protein powder. Or eat a little more than a recommended size if it fits your calories. Or you could find something else for breakfast that will keep you full, like eggs.

DKG28

it's taken a while, but i've finally figured out the difference between feeling "satisfied" and feeling "full". My goal now is never to feel 'full', but also not to be hungry for more than an hour before meals. My experience is that after, truthfully, quite a while, several months, of eating small portions, I now feel "over-full" on what used to be normal size portions for myself, and satisfied with small portions - but it took a long time. I feel like for me it was a combination of becoming more aware of what various amounts of food in my stomach feel like, and being mindful of eating each bite, so I appreciate - emotionally, mentally, physically every bit. I used to wolf food down, and have to eat more because I really didn't enjoy the first plate-full. Now, i actually enjoy being a little hungry approaching mealtime- it's a sign of success! i used to eat so frequently and so much that I never had the sensation of a grumbling stomach. I'd force dinner down because it was dinner time, but at 4pm had eaten a sandwich. Eating is more satisfying when you do experience cycles of hunger and food satisfaction.

ridge4mfp

For me, it required working on a mindset change. Instead of eating until I feel full, I allocate my portions to feel not hungry after a meal. Getting a good amount of protein and fats each meal is a part of that. By the next mealtime, I will be quite hungry, but that is a good thing!