What do I do for the last ten pounds of 80? I’m getting hungry and craving sweets. Suggestions?

bixbywatermark

I am almost to my weight goal- 133 pounds. But my appetite has SURGED! My activity level is the same, although I need to add some weight training. And I’m not starving myself. I get 1500-2200 calories a day- but I need to feel fuller. I also need more protein. Suggestions? Recipes? Thanks!!!

Corina1143

Marking this to see if you get some good answers. I'm in the same boat.

More protein has helped a little. Drinking more has helped a little (water, tea, coffee). Eating supper an hour or so later has helped with after supper munchies. But many mornings I have more than half my daily allotted calories before 8 am. I'm working hard on that!

AnnPT77

How fast have you been losing recently?

It can be more realistic to gradually slow weight loss rate as we get closer to maintenance: Researchers say that our bodies can only burn a certain limited number of calories per pound/kilo of fat we have on our body. If we try to lose at an aggressive weight for our current size, we risk losing more than minimal lean tissue, because our body will burn something to make up the deficit. If it can't burn more fat, lean tissue is next in line. That happening or being on the horizon is probably going to result in more hormonal push-back from the body - appetite hormones, not other kinds.

I'd certainly advocate losing at no more than half a percent of current weight per week when close to goal, and slower than that is fine. At around 10 pounds or so to go, I intentionally slowed down to half a pound a week or less, and when even closer started adding back calories gradually to coast into maintenance calories. I'm not saying everyone needs to do exactly that, but it worked well for me.

As far as how to feel more full, satiety can be pretty individual.

Yes, many people find protein more sating, but not everyone.

Many people find so-called "whole foods" more filling than refined or processed foods, too: Meat, fish, dairy, veggies, fruits, whole grains. I'm not saying "eat only those", but "eat mostly those" might help those who are currently eating more refined/processed foods.

Some people find fats filling. In survey research, regular white potatoes are identified as one of the most filling foods, though they're often demonized in diet culture. Another food commonly but not universally identified as filling is oatmeal. Some people here say they need to eat bread to feel full. Some people need high-volume but lower calorie foods in the mix. That can be low-calorie veggies, or there are other options - there's a whole thread here** about volume foods for people who need those to feel full.

Honestly, I think feeling full is a personal experiment. Food choices can matter, food timing can matter, sleep and hydration can matter, and more. Other people can give us ideas to try, but we need to find our own personal formula. For sure, I see people here touting eating plans that keep them full, but that would make me miserable and crave-y. People vary.

When it comes to protein, there's a good thread here for that, too, in case you haven't already run across it****. It links to a spreadsheet that lists many, many calorie efficient protein sources in order by most protein for fewest calories. Find foods there you like, include more of those in your regular eating routine.

If protein is a problem, using protein powder or bars is fine, too, to close the gap. Also, in addition to choosing at least one big protein source per meal, consider eating sides and snacks that bring at least a little protein. There are even fruits and seasoning ingredients with some protein in them. Some of those aren't as complete or bioavailable, but eating a variety compensates somewhat for completeness, and small amounts through the day can add up.

** This one, for volume eaters:

https://community.myfitnesspal.com/en/discussion/10563959/volume-eaters-thread

**** This one, for protein:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Lietchi

How long have you been losing weight? If it's been a while, I would suggest doing a diet break/refeeding: increasing your calorie intake to maintenance for a few weeks can help reset your hunger and satiety hormones after a long time of being in a calorie deficit.

saralp2516

I find hitting my fiber goal for the day helps me feel fuller.

saralp2516

Have you seen the desserts made with plain Greek yogurt and sugar free instant pudding mix. I mix a little flavored pudding mix with yogurt and either eat it with a spoon or dip fruit into it.