Do hunger pains go away?

There are a lot of good suggestions on this board. The hunger pains do go away, you just need to find the right combination of food, fluids and timing that works for you. I had to try a lot of different foods and the times when I eat them until I found the right balance for me. Try logging not only the foods you eat but when you ate them and how you felt later. That is how I finally figured it out.

Some people feel actually less hungry after excersising. I just cannot eat for a while after running, for example, it literally kills my appetite. For others, however, it's opposite...
How does excersising affect you?

Hunger can be complicated. Sometimes it's emotional cravings -- like trying to soothe a depressing or anxious reaction you're having. Sometimes it's your body crying out for more specific nutrients (like in pregnancy) not more calories. Sometimes, it's thirst. Sometimes, it's just habit and you're not actually physically hungry.

For me, I noticed that there were times when I knew I was full but still hungry -- it was such a confusing signal to be experiencing. I later found out it's because I have insulin resistance. So, cutting back on carbs and using a specific medication really helped for me to feel "normal" in that respect again.

I also found that intermittent fasting really helped me (I opt for 5:2). I certainly didn't expect it to, but it really helped me train myself on what true physical hunger was -- rather than an attempt to self-soothe, habit, etc. Plus, it helps with insulin sensitivity, so that may also have really helped me in particular as I'm insulin resistant. Even on days when I'm not fasting, I don't eat nearly as much as I'm allowed to according my TDEE. I just find that I'm not that hungry -- much closer to intuitive eating (though I still track to be sure at this point).

Lastly, I found that in addition to cutting down the carbs, if I ate more nutrient dense food -- usually veggies, fruit, meat, cheese, etc. -- I was less hungry. I figure it's because I was getting more bang for my buck from my calories and I wasn't craving additional food for extra nutrients.

Don't serve yourself "seconds" of the EXACT same portion you just finished, instead, serve only 1/4 to 1/3 of that amount.

Wise words! My biggest problem is impulsive, greedy eating--which is tied to the I am so hungry and not full mindset you describe. If I am really hungry and in control of my senses, I drink water, get up and walk around, and then see if I am still hungry--or if I can finish with an apple, say.

With smaller meals, the effective volume of the stomach tends to shrink. This is very important in the perception of hunger and satiety.

This is false information. Just want to point that out. The size of the stomach stays the same whether you are 500 lbs or 100 lbs.

Actually that's not true. I'm a GI pathologist and the stomach of a 500 lb person is going to be way bigger than the stomach of a 100 lb person. (In general, unless they are a professional eater or something)I'm not saying the stomach shrinks (I think we just get used to the feeling of less food) but if you consistently overeat, the stomach "stretches" out.

I've done autopsies on 500 lb folks before, ALL of their organs are usually bigger.

OK. But, it's a fallacy that the stomach shrinks when you start to eat less. Correct?

At least, everything I have ever read on reputable websites, says that the stomach does not shrink. It basically stays the same size once you reach adulthood.

So, if I'm 80 lbs overweight, and I start to watch my calories, my stomach doesn't shrink at all. Correct?

I don't have proof, but I don't think it shrinks in size. I think we just get used to it being less full.

With smaller meals, the effective volume of the stomach tends to shrink. This is very important in the perception of hunger and satiety.

This is false information. Just want to point that out. The size of the stomach stays the same whether you are 500 lbs or 100 lbs.

Actually that's not true. I'm a GI pathologist and the stomach of a 500 lb person is going to be way bigger than the stomach of a 100 lb person. (In general, unless they are a professional eater or something)I'm not saying the stomach shrinks (I think we just get used to the feeling of less food) but if you consistently overeat, the stomach "stretches" out.

I've done autopsies on 500 lb folks before, ALL of their organs are usually bigger.

OK. But, it's a fallacy that the stomach shrinks when you start to eat less. Correct?

At least, everything I have ever read on reputable websites, says that the stomach does not shrink. It basically stays the same size once you reach adulthood.

So, if I'm 80 lbs overweight, and I start to watch my calories, my stomach doesn't shrink at all. Correct?

The stomach expands and contracts.

A couple other thought occur to me with regard to feeling hungry

1) Experimentation is good. Try keeping a little notebook of meals and types of foods that do feel satisfying to "you".

I hear it again and again, fats are satisfying and protein is satisfying - this is true in a general way. But volume of food is satisfying, too, and that's why my recommendation was to include a lot of veggies in a meal and to stretch your protein portion of meat with things like stir fry and stews and stuff because the meats add additional flavor to the veggies when they are cooked together.

But everyone is different. I know many people who say they love a few nuts as a snack. Me, personally, a few nuts, which are really high in calories never cuts is - it seems like a measly snack to me and never fills me up. In fact, if you give me just a few cashews, I'll eat close to half the can, in the same way that many people simply cannot eat just a few potato chips.

So, for me, personally, I feel way more satisfied with a cup of carrots and a cup of celery and a bit of dip, rather than just a handful of nuts.

Everyone is different. What works for one person, might not work for you. Trying different things, different food approaches and combinations is a good thing, and then make some notes about what is "good for you".

Also, many people are used to having dessert or something sweet at the end of the meal. Often, people like this can feel like a meal is "not finished" or that they are still hungry, if this element is missing. It's not really hunger but it is mistaken for hunger because things just feel not finished.

If this is case, you can plan for it with a tiny sweet. Save enough calories for a very small portion of yogurt with some fresh fruit in it and perhaps a tiny bit of jam on top, or even just a teaspoon of chocolate sauce or something. If you genuinely have eaten enough dinner, with a good volume of food because of many veggies, a very, very tiny "sweet ending" may help you to feel that the meal has properly come to a close.

Yes. The first couple weeks it was tough for me to get accustomed to eating at a deficit to lose weight.