Trouble Feeling Full

lexoxoc

Hi Everyone,

As the title details I'm having trouble feeling full/completely satisfied after my meals.

I know that not drinking enough water can cause us to think we are hungry/not as full, but I drink 8-12 cups of water a day usually.

My calories goal is 1500 calories a day and I don't eat back my exercise calories (if I do it's not more than half of them, but the past week and a half hasn't been great).

I'm not sure if there are specific nutrients (protein/fiber?) that I'm missing in my diet that would help me feel more full or not?

To be honest I completely binged this weekend, especially yesterday, and I'm committed to starting fresh this week.

I've been struggling and very back and forth since I restarted counting my calories on July 1st. It's been so back and forth. I'm not sure, I'm kind of at a loss.

Thanks for any feedback!

Here are some stats if that's helpful:
-4'11"
-Female
-23 years old
-SW: 160
-CW: 127
-GW: 120
-Workouts:
Running 2-6 miles 3x/week
Yoga/Zumba/Circuit Training 2x/week
Strength Training 2-3x/week

Erica6130

I can tell you through this whole fitness/life style journey that I have taken, I have never felt "full" while dieting. I eat my set calories snacks included so that I am satisfied but not "completly full". The only time I feel "full" is when I stuff myself with food I have no business eating,which would normally take place when my trainer at the time had me on scheduled "cheat meals". After learning how to count my macros I eliminmated "cheat meals" and learn how to eat without making myself miserable. while eating the . I still give kudos to the fitness enthusiast who "fitness approved body building foods" such as chicken, sweet potatos, oatmeal, brown rice, tilapia and egg whites. I did it everyday for 5months and said no no no no no more. I have been there done that and refuse to go back for the sake of my sanity.:grumble: Maybe try drinking more water....?:flowerforyou:

SkinnyMsFitness

Hi Everyone,

As the title details I'm having trouble feeling full/completely satisfied after my meals.

I know that not drinking enough water can cause us to think we are hungry/not as full, but I drink 8-12 cups of water a day usually.

My calories goal is 1500 calories a day and I don't eat back my exercise calories (if I do it's not more than half of them, but the past week and a half hasn't been great).

I'm not sure if there are specific nutrients (protein/fiber?) that I'm missing in my diet that would help me feel more full or not?

To be honest I completely binged this weekend, especially yesterday, and I'm committed to starting fresh this week.

I've been struggling and very back and forth since I restarted counting my calories on July 1st. It's been so back and forth. I'm not sure, I'm kind of at a loss.

Thanks for any feedback!

Here are some stats if that's helpful:
-4'11"
-Female
-23 years old
-SW: 160
-CW: 127
-GW: 120
-Workouts:
Running 2-6 miles 3x/week
Yoga/Zumba/Circuit Training 2x/week
Strength Training 2-3x/week

Your answer was in the beginning, you're "not drinking enough water!" That is key!! Water helps keep us content. You can drink so much to feel very full...too full to even think about food!! (Don't overdo it though!) Get into the routine...it'll get very easy! Protein does help fill you up. Chicken makes me feel stuffed! And fiber. Fiber keeps you feeling fuller longer.

Let me tell you (no offense or anything), I am 5'7 and weigh 177! So, if I can get by on 1200 cals/day with exercising, I know you can overcome your struggles. I also have a mad food addiction - I just love to eat!

Drink 1 (17 oz) bottle water before your meal. Take your time eating...allow your brain to catch up with your stomach. Taste your food. Put your fork down between every bite. This is what helps me. Once you're in a routine of eating moderately, you'll feel sooo much better!

Good lucK!

*** Also, our bodies often feel hungry when we're merely dehydrated. Drink water and see where that takes ya!

ValerieMartini2Olives

I skimmed through a few pages of your food diary. Reduce your carb intake and increase your protein intake. I didn't start feeling "full" until I started eating 90+ grams of protein a day. Now I am never hungry.

maillemaker

The key to reducing hunger is to eat more protein.

Steve

PapaverSomniferum

Protein helps feeling full long-term.

Fiber and water help feeling full short term.

Bekahmardis

Ditto - more protein!!

bcattoes

For me, three things added to a meal help me feal full or feel full longer: protein, fat and fiber.

mrmagee3

Yes, it would be interesting to see what your macro breakdowns tend to be.

lesteidel

are you exercising?

And how much?


You may actually need to eat back some or all of the exercise calories at that close to your goal weight depending on the type of exercise.


You also need to get enough protein, fiber, fat (the healthy kind), and water. If I eat low fat, I never ever get rid of the hungry feeling, same thing with low protein. But if I have enough of both, I feel satisfied longer, and can exercise more efficiently.

Also are you wanting to feel "full" or "satisfied"? You should not ever feel "full" when in a calorie deficit. satisfied, not hungry, maybe, but not "full"

healthygreek

are you exercising?

And how much?


You may actually need to eat back some or all of the exercise calories at that close to your goal weight depending on the type of exercise.


You also need to get enough protein, fiber, fat (the healthy kind), and water. If I eat low fat, I never ever get rid of the hungry feeling, same thing with low protein. But if I have enough of both, I feel satisfied longer, and can exercise more efficiently.

Also are you wanting to feel "full" or "satisfied"? You should not ever feel "full" when in a calorie deficit. satisfied, not hungry, maybe, but not "full"

I don't see why I should not feel full. I eat fried eggs and an English muffin for breakfast and I feel satisfied enough to do an hour and a half workout. Around 1, I eat a huge lunch and then I feel full and wonderful and don't eat again till the next morning. This how I feel best and it works for me-maybe not you, but its great for me to feel full at one of my 2 meals day.
I love feeling full and it has not harmed my weightloss or maintenance.

lesteidel

Maybe it's a difference of what we think the word means.

Apologies.

When someone says they feel full, I think of the people who ate more than they should and are now uncomfortable. There are many people who wait until that point to stop eating.

Satisfied, I think of as eating enough and no longer feeling hungry.

If you are not feeling like you ate enough food after your meals, and your meals are healthy, and you are getting all your nutrients, and you are still genuinely hungry, I would say listen to your body and eat a bit more. You may need more food than what you are giving yourself.

You may just need to lose at a slower pace and eat more. If you are constantly hungry, and eating healthy, you may not eating enough. You may be burning more during your day than you realize and putting yourself at too much of a deficit.