Hungry now that I'm maintaining

You're body is happy it's being fed again after what I can assume was a low cal diet. The bod protects itself by reducing the hunger pangs and lowering metabolism when it thinks there's nothing it can do about it's hunger mode. Find out what your TDEE (Total Daily Energy Expenditure) is (google scooby calculator) and slowly progress towards that number. Slowlllllllyyyy. Cus at first your bod may be greedy that FINALLY I'm being fed and it may want to store fat out of fear at what should be a maintenance TDEE level. Good luck.

You're not supposed to wait to increase calories until goal weight is reached: rather, periodically increase calories as you lose weight. This makes the transition into maintenance a lot easier with less stress placed on the endocrine system and the metabolic hormones related to it.

The reason you felt hungry while continuing to gain fat by overeating is because of elevated ghrelin levels which told you to keep eating even well above maintenance. If overeating persists long enough, a genetic mutation in the receptors occurs which causes inaccurate monitoring of ghrelin levels. This, of course, results in further weight gain.

The reason you don't feel hungry when chronically restricting calories is due to a decline in leptin levels which tells you to stop eating. As with the case above, if calorie restriction persists long enough, leptin receptors' ability in correctly monitoring changes in levels becomes distorted and unreliable. Therefore, it's never wise to use hunger cues to determine whether one is truly meeting energy needs.

As a side note to the above, anorexics also experience elevated ghrelin just like morbidly fat persons. Thus, they will have some days feeling not hungry at all, despite eating very little, and other times noting extreme hunger.

There is another reason why you are feeling hungry while increasing calories which has to do with your increasing TDEE which was decreased through restriction.

When one eats the maximum amount of calories to maintain their weight (relatively speaking), they are eating their TDEE. Hence, they are able to burn the maximum amount of potential energy possible. For instance, you may have been able to maintain your weight by eating 2100 calories before restriction. However, as one chronically restricts calories, the body becomes capable of expending less energy throughout the day. For example, after 6-months of chronic calorie restriction, the maximum amount of calories you could eat to maintain is now 1600 compared to 2100.

By increasing calories after restriction, your body adapts and recovers its proficiency in expending energy more optimally. Thus, your TDEE increases and will level off when you up calories to the maximum amount to maintain weight.

Not sure if you're a male or female so I'll give the standard possible answer of monthly cycle effecting hunger if it's only been for the past week.

Can't see your food diary either so not sure what you consider as treats but if you're eating sweets, that could be a hunger trigger. I know for me, if I have a high carb/sugar day, it can trigger the craving for more of the same. Plus carby foods don't tend to be as satisfying as those high in protein and/or fat. So maybe switch your choices of extra calories to the more satisfying options.

Try to keep some non perishable but healthy treats in your lunch box or in your desk. Things like nuts, seeds, trail mix, protein bars, pretzels and peanut butter...

^^
This. Sugary "treats" always send me into hours of craving that sometimes lead to an eating frenzy!

Your increased appetite is not unusual. You have to learn to manage it. Look for more satiating foods. Protein is very satiating, as are potatoes.

I too have been struggling with this, although not yet in maintenance - thanks everyone for your replies. Now I know what to focus on to avoid unwarranted hunger attacks.

Add lots of extra veggies that are low calorie and the fibre will fill you up.

The problem I had as I tried to start maintaining was that my stomach was full, even uncomfortably so, but I was still hungry!

It goes completely against the grain, but my 'carb attacks' would end when I had a few dates, which have a higher GI than glucose itself!

when that happens to me I go to my comfort food Popcorn air popped no butter or salt helps to fill me up and with a movie..
I am a happy camper... :happy:

I would definitely go back to portion control & some exercising such as walking. This is a life long commitment if you wish to stay slim & healthy.

In addition ladies, your menstruation cycle can wreck havoc on your blood sugar level causing those food cravings and those calories can add up very fast if your nibbling on snacks off N on thruout the day... Another thing is PMS, which some women can have. Common side effects of PMS for example is depression, which a lot of people turn to comfort food if they are depressed...

The only proven way to overcome this is thru exercising such as walking or jogging, strength training or biking every day. Follow the food pyramid & continue to log in all the food that you eat and stay on course for the rest of your life.....

This is a lifestyle choice if you wish to stay slim & healthy...