How do you stay full or satisfied?

tsgna83

I know a lot of people have been posting that they cannot eat all their 1200 calories... I have the opposite problem! I find myself constantly hungry or thinking about food during the day. I am having trouble staying around 1200 calories per day... usually end up at 1500 or more (which is less than I used to eat before MFP).

Does anyone have any tips on moving towards a lower-calorie diet and less food intake while still staying safisfied?

Thanks!

jrich1

I eat every 2 hours pretty much all day

ldybugg

i snack thruout the day on things like baby carrots, apple slices, almonds. i try to stay balance w my protien and carbs- whole grain. plus by substituting healthier options for high cal things- spray butter, fat free mayo ect- it frees up alot of calories to eat more healthy snacks.

smuehlbauer

Higher protien foods and high fiber foods help you stay fuller.
Also, I exercise - a walk or an exercise video. That will give me extra caloires for more food.
Feel free to check out my food journal.
I can't say that I ever feel hungry.
Steph

Galathea

Water! I try to drink as much as I can. It keeps my stomach full. This way I find it actually pretty easy to stay under 1500 cals, mostly around 1300. Plus, it's good for your body. The more you drink, the more water you will lose.

sophieshaped

Choosing your food wisely! Eat slow-release carbs, like brown rice instead of white and granary bread instead of white bread. There are tonnes of articles on low-GI foods online.

Oats are really good in the morning – porridge or if, like me, you don't like porridge, try oatcakes with peanut butter and apple. I snack on a few nuts as they give me enough energy till lunch. Bananas are good. I find dinner harder, as it needs to be around 300-500 cals depending if I've done exercise or not. White fish or Quorn (meat substitute) are both low cals, and a big load of veggies or salad make it a meal.

Hope this helps!

stormieweather

You can divide up your meals and eat 6 small ones 3 hours apart instead of 3 large ones, 6 hours apart. I prefer to keep snacks handy, like berries, baby carrots, grapes, and drink lots and lots of water.

Mellie13

Ditto, I eat every 2-3 hours. I also make sure I get all my fiber for the day and I make sure each meal/snack has a balance of protein/carbs. Also, eatting lots of veggies (and some fruit) helps. They are low calorie and have fiber to help you feel full longer. I also make sure my food tastes good and has lots of herbs and spices (very little salt) so I enjoy eating what I eat as well. Not just choking it down "because I have to". I don't drink soda, but have now only been drinking water or unsweetened decaf tea. Hope that helps! Good luck!!

aippolito1

More fiber, more protein. 25g at least of fiber, and 30% protein.

DwightJenkins

I stopped calling it hunger pains... now they are hunger tickles and they are my friend.. they mean that some fat is packing it's bag and leaving town... silly perhaps, but it helps me..

emilyyoder

I stopped calling it hunger pains... now they are hunger tickles and they are my friend.. they mean that some fat is packing it's bag and leaving town... silly perhaps, but it helps me..

This cracked me up!! I LOVE IT!! you made my day!

tsgna83

Thanks for the advice.... I need to drink more water!!

And hunger pains or "tickles" are NOT my friend... they make me feel sick!!

resinite

By eating higher quantities of lower-calorie, nutrition-dense foods.

JUSTFORME2010

I stopped calling it hunger pains... now they are hunger tickles and they are my friend.. they mean that some fat is packing it's bag and leaving town... silly perhaps, but it helps me..

I think this is so funny... Dwight you are so cute. And I read your post wow you have lost a lot of weight!!! What an inspiration to all of us. Keep up the great work.

kwardklinck

Having protein in the morning helps keep you more full during the day.

κόσμος

I was hungry a lot of yesterday, but I think a lot of it was boredom. I have a big issue with eating because I'm bored. Today, I have drank 4xs the amount of water (which was almost none yesterday) and I had breakfast with fiber in it. I eat every few hours still so that I'm never starving and don't end up stuffing my face. Today has gone much better than yesterday!

osupike35

Protein shakes are how I stay full

leavinglasvegas

I follow this rule at each meal:

1/4 protien
1/4 whole grain
1/2 vegetables, at least one green

I don't even have hunger tickles.

mooz

I'm not recommending this as a WOE for everyone....

Today, under doctor's supervision I switched to a low carb eating plan - so far my meals/snacks total 1388 calories. After lunch I was actually full. I haven't felt full in a LONG time.

I still have plenty of room [400 cals left for the day] if I want to eat something else later this evening after dinner.

kmulhollen

I stopped calling it hunger pains... now they are hunger tickles and they are my friend.. they mean that some fat is packing it's bag and leaving town... silly perhaps, but it helps me..

Love your perspective. Thanks for the visual on the fat backing it's bag!
:flowerforyou:

LotusF1ower

I know a lot of people have been posting that they cannot eat all their 1200 calories... I have the opposite problem! I find myself constantly hungry or thinking about food during the day. I am having trouble staying around 1200 calories per day... usually end up at 1500 or more (which is less than I used to eat before MFP).

Does anyone have any tips on moving towards a lower-calorie diet and less food intake while still staying safisfied?

Thanks!

I have found that if I have eggs for breakfast (omelette or scrambled) it sort of sets me up for the day, must be the protein in them. I can last four or five hours until lunch that way and I do not feel very hungry if I include some sort of protein in lunch and dinner either.

MrsBling

If you feel hungry i recommend adding a bowl of a healthy cereal no matter what time of day! Really filling and not a lot of cals;)

Tammysjourney

For me, I have found the more white carbs I eat, the hungrier I am. Your body turns them into sugar, which just makes you crave more sugar. I have found by eating protein veggies and fruit for lunch, it really sustains me more than when I eat that plus a big carb, like putting the protein on bread. If you feel you have to eat the carb, just eat half (like 1/2 sandwich instead of whole) and make it whole wheat, along with the veggies and fruit. Some eat many small meals, and for me, I have tried that, but never get the totally full satisfying feeling in my stomach, so I prefer to eat the bigger meals 3 times a day. If I get hungry in between I'll drink water. Sometimes I might have a fiber one bar, or 1 piece of 35 calorie whole wheat bread toasted with 1/2 teas peanut butter to curb the appetite. Or I'll get up and do a load of laundry or vacuum to try and take my mind off of it. You just need to keep telling yourself it gets better, you can do it, in just 3 or 4 days it wont be so bad. You are eating more now than you were because you are mentally afraid of going hungry. Try not to think about how "little" you are eating, and just keep telling yourself you can do it, its not that bad.

kiffypooh

Bump, I have the same question. Thanks for the post.

Tashry

I know a lot of people have been posting that they cannot eat all their 1200 calories... I have the opposite problem! I find myself constantly hungry or thinking about food during the day. I am having trouble staying around 1200 calories per day... usually end up at 1500 or more (which is less than I used to eat before MFP).

Does anyone have any tips on moving towards a lower-calorie diet and less food intake while still staying safisfied?

Thanks!

I have found that if I have eggs for breakfast (omelette or scrambled) it sort of sets me up for the day, must be the protein in them. I can last four or five hours until lunch that way and I do not feel very hungry if I include some sort of protein in lunch and dinner either.

I have found this to be true as well. Nearly every morning I start my day with egg white omlette full of fat-free ham, onion, mushrooms and low-fat cheese. It is super tasty and fills me up for hours.

lilmissy2

This is a tough one for me too. When I am at work I tend to do fine (but ok I am absolutely starving when I get back to the office from the wards) but at home I find it really hard to stick to my meals.

In general - I feel more satisfied if I have had more 'bits' at my meal. E.g. for lunch - ryvita crackers, slice of reduced fat cheese, some cherry tomatoes and a low fat yoghurt. Not many cals but keeps me eating for longer which seems to satisfy me more.

kwardklinck

The other day I had two packages of weight control oatmeal for breakfast. It was a little higher on the calorie side than I liked but it was full of fiber and I ate less for the whole day because I was so full from breakfast. I either eat oatmeal or an egg, cheese, turkey bacon sandwich on a sandwich thin. Both of those are good breakfasts that fill me up and keep me from starving all day.
Drinking lots of water helps too.

lemzip

few things i do:
drink lots of water, i always have 500ml water with each meal.
eat my meals slower
eat every 2-3 hours, high protein meals
also 'liquid' foods keep you alot fuller for longer (like soups)

but this website told me to eat 1200calories a day, im dead against that..im eating atleast 1900 calories on none excersize days and more on training days (i even find i should be eating way more than this, but i've got a big run coming up next month and need to lose some weight fast)

DianneMoreno

i completely agree with the omlettw for breakfast. i started this week doing that, and i am amazed at how full i stay until noon or even 1pm. my new favorite trick:) and i have it worked out to 417 calorie meal

sheyna1983

I follow this rule at each meal:

1/4 protien
1/4 whole grain
1/2 vegetables, at least one green

I don't even have hunger tickles.

I agree with this portioning...actually I'm a pharmacist and in some of the pharmacies I work in we have a plate that is split up half veggies, quarter grains and quarter protein that we show to people to explain how to eat healthy....did u see that plate?? lol

I have been well below 1000calories per day all week and feeling super full because I've been eating tons of celery and cucumber and also ending each meal with 5-10 almonds...and of course 10+ glasses of water per day. As long as you have time to pee alot this combo works super well! :glasses:

DianneMoreno

i completely agree with the omlettw for breakfast. i started this week doing that, and i am amazed at how full i stay until noon or even 1pm. my new favorite trick:) and i have it worked out to 417 calorie meal