How do you get full?

I load up on veggies whenever possible. Low calories and filling.

On days when I can make a big salad for one meal, I feel more satisfied all day long, and often end under my calorie goal. Two birds/one stone: I'm eating fewer calories AND eating healthy food.

Dont get to caught up with trying to cut cals to 1200, if your use to eating lets say 1800 or 2000 start by cutting back 300 and exercise. The more your tummy shrinks the more full you will get, I promise. Also dont go hours without eating smaller snacks throughout the day helps.
Hope that helps:)


Alisha

i limit my self to a 1200 calorie a day diet, any less and it can do the whole starvation mode i was reading on, its all based on what you personally can do, any ways, ya the best thing to do is most calories during the day at lunch and least around dinner. another way is to portion your snacks and lunches and breakfast, i try to go by the whole cup of which ever and cup of this, and take your time when youre eating, it will also help.when you intake you have to burn it off, and the whole point of counting your calories are to burn whats in your body along with still feeding it. its like trying to burn off all that reserve fuel that your body has stored, but you gotta kick start it by feeding it first. if you intake more than what you plan WITHOUT exercising the extra off, its hard to lose it, but if you exercise and work off more than what you intook then you're good to go. and yes i agree with MLB, water is a good thing. if your not a big fan of water 24/7(not many are lol) try sobe life water 0 calories, they have about 5-7 different flavors, and there is basically nothing in it except a few nutrients, its like flavored water basically, it has a natural sweetener so no sugar or equal and they are a break away from bland water( if you dont like using flavor packets either). but def try to plan out your breakfast lunch and dinner a day in advanced so that way you can adjust as needed. i researched different calorie levels of different foods and food amounts and id say def sticking w/ veggies and fruits are an easy way to snack and still limit calories, and jus be sure to read labels in the stores. :happy: i hope this helped a bit.

For me, I have found that the trick is eating food that is low in calories, yet filling. Every morning I have oatmeal and it fills me up but isn't too many calories. It is definitely important to stay under your calorie goal for sure!

Lots of water and eating slowly. I make sure that from first bite to last with lunch and dinner that 20 minutes passes. I don't remember where I found it, but back when I first started MFP I would hit the Internet for tons of questions about stuff. And one of the things I found was taking 20 minutes to eat since that is the average time it takes for your brain to register when you're no longer hungry. So I gave it a try and it made a huge difference. I went from eating my lunch then counting down that last half hour to my snack to sometimes not even realizing that my snack time had come and gone. And I didn't change what I was eating at all, I just took longer to eat it.

i agree with water, water, water...i drink a bottle of water before a meal and then a bottle with my meal...that isn't hard for me because i grew up drinking myself full and hearing the dreaded "clean your plate" speech...i think that is what contributes to my binge overeating...there is my oprah couch moment...lol...

but i drink alot and snack during the day to stave off hunger...

The key is protein

Can we see your diary? It might help with some more specific examples. Also, if you have your weight loss set to 2 pounds a week, you can up your calorie allowance by changing it to 1 pound. And make sure to add in your exercise (MFP system adds those back in for you to eat).

Otherwise ditto on the small snacks, water, fruits and veggies comments.

The most important part is eating the right amount of calories. If you are eating healthy foods, you should be able to achieve this. Even though you're eating healthy foods now, you probably just need a different variation or rotation. Instead of say, an apple for a snack, try almonds. It's a little higher in calories but the fiber and protein will fill you up longer. If you're eating carbs, pick something lower in calories that's still healthy. If you don't like whole grain pasta, try multigrain pasta. Also, serving sizes. You can also shave calories just by cutting the serving size. Say, something is 170 calories and you only have 150, only eat 3/4 of the serving size vs. a whole one.