How do you know when full enough to sleep if extra cals?

SheGlistensasSheSings

How do you gague when you've eaten "enough" to stop? For me I can't fall asleep if I'm still hungry nor too full so it's a challenge to get the right balance!!

The other thing is that for example MFP provides different calorie amounts for the same foods. For example tonight I had salmon roe with dinner, which I dont eat with any regularity. It was increadibly rich and filling but the nutrition facts on MFP from from Sushifaq which sounded most viable said 19calories per oz. Yet they also say up to 70calories per oz on the web.
So I can't say for sure how much I consumed today!! Well hopefully a green amount but I'm perplexed.

And Yet, 4.5 hours later my body said "snack please!"

How do you gague when you've eaten "enough" to stop? For me I can't fall asleep if I'm still hungry nor too full so it's a challenge to get the right balance!!

Mutillicity of thanks for sharing your experience insight knowledge feedback, all that good stuff

geekyjock76

Do you know how many calories you were eating to maintain weight before you began reducing calories to lose? Have you used a TDEE calculator to estimate calorie needs to maintain weight based on present activity?


Is there any reason to believe your innate hunger cues are not reliable? Do you have a history of disordered eating?

The human body regulates energy balance through the hormones, leptin and ghrelin. When caloric intake is sufficient, the serum levels of these hormones fall within normal levels which lead to accurate hunger cues. Restricting calories causes a disturbance in these levels and the receptors ability to monitor them which affects hunger signals.

TheFitnessTutor

Get a meal and time that you know makes you comfortable, or group of meals that you like that you know you can eat and go to sleep feeling well with. Plan the rest of your day so that your requirements are met with that last meal.

Hunger and grehlin are usually trainable. Usually... The problem with going out to eat is that you never know what you're eating. If you don't know then there's no need of losing sleep over it...pun intended. Just a lesson to remember when going out to eat. However there could be any number of reasons why you were hungry shortly afterwards. It could be hormonal, something to do with that time of month, your workouts, previous intake/balance, who knows.

candiceh3

Have a glass of water and wait 15 minutes.

After that, if you are still hungry, try something small but protein dense (a tin of tuna, a boiled egg, a protein shake, a glass of milk).

Wait 30 minutes.

If you are STILL hungry, eat again.

SheGlistensasSheSings

Thank you! I don't trust my bodies cues but I don't have an eating disorder I've just never felt that I could. I actually eat protein and veggies all day so at night I want something sweet hence plain Greek yogurt and berries my most enjoyable food.
I like the idea iof working backwards. The thing is that a lot of my meals and their size quantity exact contents is not something I can control. And also I cannot afford to buy anything else and have no workable kitchen to my own. So....it's all healthy stuff but a estimation always.
I've trended down had a recent up but seem to be headed back in the goal direction. I just feel stumped by knowing exactly how full I am after how full will be in advance to plan though i eat very slowly i generally dont feel like
wasting so I dont get too hungry low blood sugar afternooms anc have to worry @ cost/availabily of snacks.

I hope it's okay to eat some sugar in the form of berries at night ?
but I really couldn't eat anymore fish veggies they do not have any appeal when it's close to bed and take up so much space in my stomach though are lower calorie than many things.

I wonder if you guys can relate at all to this dilemma of finishing what's healthy almost all the time in order to save money be healthy but not necessarily "enjoying" more being gratified you are nourishing your body and then being perplexed how your doing