always over daily calorie consumed

I don't go for feeling full. If I feel full I've probably eaten too much. I tend to eat mini-meals throughout the day. I eat enough to feel good but I could probably eat a little more. Also, you have to figure out what's a craving and what's true hunger. In the beginning your mind plays tricks. You're in such a habit of eating sugar a certain time of day or drinking caffeine. So when you don't your mind tries to tell you how hungry you are. It can be pretty powerful.

Here's the way I learned to tell the difference. The days I was craving like crazy I would feel so hungry I could eat my right arm. So I would go grab a few bites of chicken or something healthy like blueberries. I'd still feel hungry. It really didn't matter what I ate. THAT's a craving. You have to distract yourself and tell yourself it will go away! When I got hungry my stomach would start growling or I'd start feeling lightheaded or just depleted. Then I knew I needed calories. I'd eat some protein and I was good to go. Eventually you'll learn the difference. It probably took me 3 or 4 weeks. The occasional cravings would hit and then they went away completely. It's all about re-training your mind so that it becomes used to your new habits.

I doubt you're truly hungry if you're eating all your calories for the day. But that's for you to figure out. Good luck!

Light weight lifting, walking, and reducing sugar and flour calories all helped me reduce appetite. Try to exercise with your kid(s) sometimes so that they see Mom being healthy and encourage you, but also make it clear to them that sometimes you need to exercise time just for you too. Vegetables and protein at breakfast (spinach scrambled egg, celery and peanut butter) give me energy enough to get moving so that I don't want a snack 2 hours later.
good luck, add me as a friend if you want a big sister to egg you on.

Veggies and fruits are always good for low cal ways to fill you up. If it's still not cutting it for you, I agree with the previous comment that suggests you may look at lowering how much you want to lose a week. How much are you going over?

- Take smaller bites
- chew each bite 30 times (or as much as you can)
- eat the protein first
- do not mindlessly eat in front of the TV or the computer.

Those are the big steps to take, I currently weigh around 275 (and have lost over 50 pounds) and eat between 1000-1250 calories a day, and I exercise, so it is possible. Also look at areas to cut calories, dump soda, if you drink coffee with half and half switch to almond milk. If you fail, that's OK, just get back on the wagon the next day.

I find that in the very beginning there are times I felt hungry but this only lasts a few days maybe a week, once you get yourself used to eating less you want less. Not exercising isn't a bad thing but could definitely speed up and help the process even if its just going for a walk. I for one think sugar free gum helps me from snacking and eating more. Ask yourself when you go to eat something are you really hungry or just bored or thirsty. Sometimes your body mistakes hunger for thirst. Also, I agree that maybe reassessing goals would be a good idea maybe a lb to 1.5 lbs a week would be better. It is a slower process but remember this is a lifestyle change the longer it takes you to take it off the more likely it becomes second nature. I have lost weight before and gained it all back this was due to unrealistic eating habits and being very active (which I stopped doing) and of course a lot of excuses as to why I gained it back. Do what works for you listen to your body try incorporating a few mins of exercise (walking for 5 mins) add a minute each day or find other things like Zumba that don't feel like exercise, become passionate about something that keeps you moving. Eating wise don't tell yourself you can't have something eat any food you want just know that it needs to be done in moderation. The more you keep yourself busy the less likely you are to snack and feel hungry. If you eat while watching tv turn it off and eat at the dinner table you tend to eat more while watching TV. Slow yourself down while eating take the time to savor each bite with slow deliberate chewing. The stomach and mind don't sync at the same time you may not feel full therefore you think you can eat more 10 20 mins later after continuous eating you feel full then extremely bloated from overeating.

Two pounds is 7,000 calories. That means you'd have to cut 1,000 calories per day--which is way too much in my opinion. I'm going for half a pound a week, which drops my calorie intake from 1,800 to 1,500 per day. This basically means all I have to do is cut out snacks.

Thank you! I want to lose 40lbs. I won't give up ! I need to add more friends so far I have two and I realize this helps a lot!

this is very frustrating to me. I'm unsure how to feel full without over eating while trying to lose 2pds a week. I don't exercise, i'm trying to change my eating habits, I'm looking to lose about 76 pounds, Its also hard for me to be positive during the week for my eating habits. I drink about 8 cups of fluid a day, mostly water. What do you do to keep your calories low and feel full throughout the day??? Any advise is helpful!!!

Goin' all the way!!!:explode:

I am a new whole foods vegan who gave up refined sugar. I eat a fresh delicious fruit for snacks. I also will eat some raisins, only 40 grams. Also whole grains and complex carbohydrates. Think oatmeal, all sorts of legumes. I love unsweetened soymilk personally. I do not avoid fat. Fat causes us to feel full. I eat good natural fats, like some olive oil, an avocado, pure organic coconut oil, an ounce of raw nuts.

I do not go hungry. I eat between meals and I eat meals. I am not hungry. But if at the end of the day I need a little something, I will allow myself a little something. It is fruit or some complex carbohydrate.

I hope you can find some ideas in my reply. I am not hungry. I couldn't handle being hungry. I wouldn't be able to stick to it. That's why I went whole foods vegan, (because I can eat a lot) and eat a lot of fresh fruit. I eat what is really yummy, and all of it is good for me.
(don't count the 4 trader joe's Joe Joe's I ate last night) LOL I don't do that very often at all.

I agree logging your foods seems to change your perception when you shop and also a cheat day or 2 wont break you .

How much are you going over by each day? 15 calories? 150? 1500?

Exercise is a great way to earn back calories, but it won't be enough if you're going over by 1000+ calories every day. I find it's great for earning 200-500 calories a day.

Per previous posters, loading up on veggies can help with psychological and physical hunger. One serving of spinach is 7 calories. When I want to have a 'big' dinner without going overboard, I pile 2 servings of raw spinach on my plate and then put the rest of my meal on top of it, letting whatever sauces run onto the spinach.

This sounds pretty silly but one of the things that has helped me a ton is simply eating meat and veggies WITHOUT all the extra stuff that used to go along with meat and veggies.

I used to add bread, cheese, sauces, butter, a side of potatoes as well as some soda at about 900-1000 calories.

Now I just sit down with a turkey burger and some peas or broccoli and a small side of BBQ sauce for dipping flavor and get full off 350 calories.

For me the above is tasty and delicious. There's nothing wrong with the stuff I cut out, it's just most of the things I dropped don't fill me up and have a ton of calories so they are best avoided while I am trying to lose weight. I think if you tried a simple lean protein and ample veggie approach you would probably find yourself full without struggling to hit calorie goals.

I drink about 8 cups of fluid a day, mostly water.

- What else are you drinking???

I agree. Add more vegetables and water, less wheat products. Also, plan ahead for the day what you intend to eat.

Increase protein and lower carbs. You won't be nearly has hungry.

I'm right at 200 pounds and I need to eat about 3300 to maintain my weight while losing bf very slowly. So you will need to adjust accordingly for your LBM.

Eat more times a day and not huge meals. Also, lower your goals at first then once your body has adjusted to it, you can raise them back up. I had to lower my goals to 1lb a week but lost 10lbs in two weeks. Don't forget to change your drinking habit too. If you drink soda, drink diet. Water is the best method though. The more water you drink, the more weight you will eventually lose. Also, exercise (even a small portion in the morning) will help you not feel so hungry. Keep yourself active throughout the day so you don't get those bored hungry moments Good Luck!