Not feeling full on 1800-2000 cal

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  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    A couple things...and feel free to check out my diary (ignore the weekends as I tend to indulge a bit and drink too much).

    1.) I'm basically on an 1,800 calorie plan though I've upped that to 2053 to account for my exercise (I'm using the TDEE method). If you want to eat a bit more, move a bit more and then log and eat back those calories (I did that for quite awhile before opting for the TDEE method...I didn't opt for the TDEE method until I was well into a routine of regularly working out and even then I've gone back and forth between the MFP and TDEE methods when I've had a bad run of exercise...like at christmas).

    2.) There is somewhat of an adjustment period when you're used to stuffing yourself...just have to deal with it; eventually your stomach will shrink and you'll eat a big meal and wonder how in the hell you used to do this for every meal.

    3.) Find the foods that are lower in calories but nutrient dense...you can eat more of these and they leave you feeling fuller, longer. Opt for leaner cuts of meat, poultry, etc...these are very nutrient dense and high in protein, but lower in fat and thus lower in calories than their fatty counterparts (not that you can't indulge in some bratwurst on occasion). Limit the highly processed carbs...refined sugars, white rice, white bread, etc...these metabolize quickly and leaving you hungry shortly after you've finished eating them. They also seem to trigger a "you need to eat more" mechanism in your brain...at least my brain anyway. Opt for whole grain breads, whole wheat pastas, brown rice, etc. More hearty veg (I love greens like kale and spinach...I also find broccoli and brussels sprouts to be quite filling...and fruit. Basically make sure that a good amount of your carbs are "wrapped" in fiber and try to eat them in conjunction with a protein...always lots and lots of protein.

    4.) It may help you to set your macros to a desired goal...it really helped me when I changed my macros to 40c/30p/30hf...with the protein and healthy fats making up 60% of my diet, I'm rarely hungry and the body processes these a lot slower than carbs (that's a good thing).

    5.) Try to eat more frequently throughout the day....I do every 2-3 hours. I don't think it does anything in RE to helping me lose weight, but it keeps me properly fueled throughout the day. Always some protein with that snack.

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