Eating & Still Feeling H U N G R Y

Eating small meals doesn't work for everyone. If you want to eat tiny meals throughout the day, fitness pros stress drinking 1 or 2 full glasses of water before every meal. If you don't like doing that, you could try doing something more natural. Eat until you are full but only eating once or twice a day. Most people who do this follow an eating window of around 8 consecutive hours. So that means you can eat lunch and dinner in that window but you can't eat breakfast and dinner. Basically, you're just skipping breakfast.

Make sure your healthy meals are high in fiber and/or protein. That's what makes you full. You are probably eating healthy food that is low in these but high in other great things. You need the fiber and/or protein to stick with you longer.

eat a bigger meal with the biggest portion being veggies
drink ice water
exercise
i eat .................. i eat my snacks...................
and d o my exercise and have caleries left
chioose snacks that wioll fill you up

foods that fill you up-
oatmeal, potatoes. soup, eggs, oranges popcorn. beans, peanuts, salad.
fruits,

So I've just now looked at your diary, and yeah you aren't eating properly if you want to lose weight. You are eating too many very high calorie things, which are not leaving you enough room to eat other things that would make you satisfied/full. I eat all day long, and I can do that because of what I am selecting. I pair a high protein or high fiber item with each fruit/veggie snack. That gets me to the next meal, and I do splurge by going out to eat all the time. But I still select things that will fit into my caloric budget for the day as well as my hunger budget or whatever you want to call it.

My suggestion would be to take at least some of the calories you're drinking and turn them into food. You can lose weight eating foods you like, but instead of 400 calories worth of pepsi you could have a small meal which would be more filling.

FWIW, there's a LOT of processed foods in your eating habits. Those are the hardest to remove from a diet because they contain lots of things our bodies become addicted to: MSG, high fructose corn sryup(HFCS), heavy carbs (which your body will literally become addicted to, along with HFCS), white bleached flour.

Unfortunetly, those same things are high in calories but low in *nutrition*.
Others have said it, you want to look at more fruits and veggies, especially veggies. Veggies are going tohave high fiber, to help keep you full and low calories. The sugars in fruits and veggies are better for you too as you tend to use those sugars much more efficiently than white sugars.

What this means, effectively, is less eating out, more cooking at home. With kids, I realize that's difficult, so try to swap out one meal a day for a home made meal.

My current favorite thing is quinoa. Easy to make, high protein, medium calories, fiber, and can be super tasty. You can cook it in a rice cooker and don't have to even think about it.
I've made the following at least twice this week:
1 cup quinoa (uncooked, rinsed)
2 cups low sodium chicken broth
1 Tblsp olive oil
1-2 cups chopped veggies (onion, celery, carrots, bell pepper, zucchini, mushrooms my prefence, but use what you want)
herbs to taste.

Put all that in a rice cooker, press the on button and leave it alone. Seriously easy, and about... 300 calories for one serving (about one cup/ or one-quarter of what is made). When t's done I also put a bit of chopped almonds, and it still is under 400 calories but very filling.


I see you have a love of coffee, and I do too! But I noticed, for myself, my coffee was "Costing" me a lot calories and sugar. I typucally only drink coffee with cream/sugar, no frappucino things, and even then my coffee was taking up about 200 calories. Just SEEING that made me tone down the sugar and cream, and honestly, I don't notice anymore. Now it's more like 150 calories.
If you go to starbucks for lattes, you can also request skim milk, and the sugar free syrups. I typically don't like the sugar free ones myself, but they are good at reducing calories. You just have to be careful what you order. If I get something other than a regular coffee for example, it's either a caramel macchiato or vanilla latte, with skim milk instead of 2%. With that modification, both of those drinks are 200 calories, which isn't much worse than my normal coffee. But you compare that to a latte with whole milk, or a frappucino, you're looking at 400 calories or more of something that's not going to help your hunger at all.

So, sometimes a little change can make a big difference.

Make little changes and little substitutions and keep at it! Eventually you'll notice you don't even want or like the processed foods that much. I find that nowt hat I eat out less (I also don't eat out much due to other dietary issues I have but that's another story), when I do eat out, I don't think it's very good... my own cooking is usually better and I know exactly what's going into it.

That's not to say you shouldn't or can't ever eat out, but reducing it will make a big difference.

This always happens to me when i eat a healthy meal with less carbs, after I've finsihed my whole meal I'm still hungry. I have tried the snacking on 100 calories snack (cookies & applce sause), drinking tones of water (& all the water accomplished me needing to pee)

So my question is 'how to curb hunger when you've already eaten?!' :grumble:

I took a quick look at your food diary for the past couple of days. Are you logging everything? If so, you aren't eating very much and are skipping some meals.

You could also pick food that is lower in calorie and higher in bulk so you don't get as hungry. For example, one cup of broccoli has only 30 calories and will fill you up. If you're busy, or don't like to cook, or aren't sure how to meal plan, do some research into foods that fit your lifestyle.

Eat full meals, have an apple or a boiled egg for a snack, and your hunger should go away. I think of eating all my meals as protection against hunger -- so I'm not miserable and looking for junk food or whatever I can find, which is how my weight got out of control.

Have you considered eating more food? Idk, that's what I do when I'm hungry.
And I'm not being sarcastic. If I'm hungry I eat.

I can write you a book of ideas. pm me if you want. i spent 6 years in community college going to school full time and raising my kids the rest of the time.

there's a lot you can do that's really simple.
get a slow cooker.
make your dinner in there as much as you can.
then when you get home, dinner is ready to go.

shredded chicken made in the slow cooker can be turned into anything
tacos, enchiladas put it in your salad, make BBQ chicken sandwiches....to name a few.

Totally understand the time constraints with working full time, going to school full time and having a young child. There are lots of things you can do to keep on track with losing the weight on your schedule. I found that if I pack a couple of apples in my bag, it's a life saver. Almonds or other nuts are a good go to snack and they are filling - keep a ziploc bag of them (they are high calorie so portion accordingly). Second the oatmeal - it's quick to make and is pretty filling. Boiled eggs are my new favorite food - I boil them the night before, peel them and put them in a ziploc bag. They are a good breakfast for those crazy days.