I never feel satisfied after a meal.

jainafaith
jainafaith Posts: 45 Member
edited November 16 in Health and Weight Loss
I am 5'1 and currently at 136 lbs. I used to be 125 lbs but I tend to binge after losing weight. I'm trying to avoid being on strict diets because I end up eating a lot worse after a few days. I'm trying to be really flexible with my diet by eating home cooked meals and some snacks but the food I eat is not all that healthy. I usually eat white rice with some type of fried or baked meat. I just had my dinner which was white rice and pork which did not make me full so I ended up eating greek yogurt with granola and I still don't feel satisfied. I ended up eating a bowl of cherrios and some ritz crackers. And again I'm still not full. This is preventing me from losing weight and I'm scared I'm going to gain some more. I eat about 2,000 calories a day. It's really hard for me to eat in moderation especially for dinner. I work out 6 days a week. I lift for 30 minutes and I do cardio for 45min to an hour. I am not getting any progress at all. I really want to go back to 125 lbs but my eating habits are not good. How can I become more satisfied and full after eating a meal without having to add so many other snacks that I crave for?
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Replies

  • Tubbs216
    Tubbs216 Posts: 6,597 Member
    You don't mention eating any vegetables with your meal. That's the best way to really fill out your plate and your stomach.
  • bloated_fatty
    bloated_fatty Posts: 17 Member
    I don't really have any answers. I guess I'll say, when you start to cut back a lot from what you're eating it takes like a month to truly get over the hunger pangs. At least it did for me. But once you get used to it, then you stop getting so hungry all the time. Also if you haven't heard, always make breakfast your biggest meal. That really helps reduce later meals.
  • Tubbs216
    Tubbs216 Posts: 6,597 Member
    bloated_fatty wrote: »
    I don't really have any answers. I guess I'll say, when you start to cut back a lot from what you're eating it takes like a month to truly get over the hunger pangs. At least it did for me. But once you get used to it, then you stop getting so hungry all the time. Also if you haven't heard, always make breakfast your biggest meal. That really helps reduce later meals.
    Sorry, but I don't agree with that. Space your calories to enable you to eat when you're most hungry. That will enable you to stay within your deficit.
  • hhnkhl
    hhnkhl Posts: 231 Member
    Truth is...when you are trying to lose weight...
    Calories in and Calories out...
    You need to eat at a deficit...
    which means less calories than maintaining weight...
    which leads to cravings...
    I have it...others have it...you have it....
    everyone does...
    You have to be in control and overcome those weaknesses.
    Results are in your hands.
  • jainafaith
    jainafaith Posts: 45 Member
    I noticed that I only like tasty food when I eat. I get so sick and tired of eating fruits and vegetables that I end up craving for other snacks.
  • bloated_fatty
    bloated_fatty Posts: 17 Member
    Tubbs216 wrote: »
    bloated_fatty wrote: »
    I don't really have any answers. I guess I'll say, when you start to cut back a lot from what you're eating it takes like a month to truly get over the hunger pangs. At least it did for me. But once you get used to it, then you stop getting so hungry all the time. Also if you haven't heard, always make breakfast your biggest meal. That really helps reduce later meals.
    Sorry, but I don't agree with that. Space your calories to enable you to eat when you're most hungry. That will enable you to stay within your deficit.

    I started doing it after I heard about this study. It rings true for me. I can't say it will work for everyone.

    http://www.advisory.com/daily-briefing/2013/08/07/study-why-breakfast-not-dinner-should-be-your-biggest-meal

    But the study did say that eating a big dinner helps retain more muscle. I dunno, I think eating a big breakfast works for me anyway.
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    jainafaith wrote: »
    I noticed that I only like tasty food when I eat. I get so sick and tired of eating fruits and vegetables that I end up craving for other snacks.

    Fruits and vegetables aren't tasty? Then you're doing them wrong. Find ones you like.
  • Ocrgrrrl
    Ocrgrrrl Posts: 189 Member
    hhnkhl wrote: »
    Truth is...when you are trying to lose weight...
    Calories in and Calories out...
    You need to eat at a deficit...
    which means less calories than maintaining weight...
    which leads to cravings...
    I have it...others have it...you have it....
    everyone does...
    You have to be in control and overcome those weaknesses.
    Results are in your hands.

    Wow...this. This is the truth of the matter. Get used to feeling a bit hungry. Sit in the feeling of wanting more and do NOT act on it. You won't die if you feel a bit hungry.
  • sclause
    sclause Posts: 86 Member
    I love having salad with tomatoes carrots and celery(with low calorie dressings and not tons of add ons ie no croutons and cheese type stuff) and a bowl of lower calorie soup with dinner helps fill me up. Also, what you described sounded really carb heavy and lacked fruit and veg. Produce is a great way to stay healthy and full! Also, protein really helps me to stay fuller longer as do complex carbs such as brown rice and avoid simpler carbs which your body can metabolize much faster.
  • NotQuiteNorm
    NotQuiteNorm Posts: 283 Member
    How do you eat your veg? Are you trying to salad or steam these things? Eating them plain just plain sucks - I always cook them into something.
  • jainafaith
    jainafaith Posts: 45 Member
    NotQuiteNorm wrote: »
    How do you eat your veg? Are you trying to salad or steam these things? Eating them plain just plain sucks - I always cook them into something.

    I just eat either romaine or spinach in my salad and add chicken and dressing to it. I get really sick of eating it. It's just too plain for me.

  • savvyfantastic
    savvyfantastic Posts: 112 Member
    Food for thought: have you considered redefining satisfaction?

    Instead of asking yourself 'Am I full?' how about you ask yourself 'Am I still hungry?'

    Work on actively questioning this, which is hard when being 'full' is drilled into us from childhood as being the limit.
    Make your food enjoyable and delicious.

    Good luck.
  • NotQuiteNorm
    NotQuiteNorm Posts: 283 Member
    edited April 2015
    There's your problem!!! This is my very secret "just threw it all in" recipe from earlier this week, which you could chop and change however you liked. It made a huge pot and I had 12 servings which were a generous ladle-full for 84 calories - leaving room for some rice to go with! You have to make it yummy!
    mvg5sv4uayey.png

    EDIT: If you can't tell I weighed and threw it all in BEFORE I put it into the mfp recipe calculator!
  • michaela4910
    michaela4910 Posts: 544 Member
    edited April 2015
    How much water do you drink? I find that if I drink water before, during and after a meal I feel more satisfied. I have also added a lot of veggies to my meals. Big salads, finger veggies (carrots, sliced cucumbers, sliced peppers, raw broccoli, cauliflower, etc.)

    That being said, I have to admit, I binge sometimes too. Last night I ate two full sleeves of Ritz crackers with a bag of Ramen Noodles. I try not to do this often, though. I used to eat like that every day.
  • NotQuiteNorm
    NotQuiteNorm Posts: 283 Member
    I should add I just threw in my weighed gravy granules, I didn't add it with water xD
  • jainafaith
    jainafaith Posts: 45 Member
    NotQuiteNorm wrote: »
    I should add I just threw in my weighed gravy granules, I didn't add it with water xD

    Thanks!
  • jainafaith
    jainafaith Posts: 45 Member
    michaelallanson wrote: »
    How much water do you drink? I find that if I drink water before, during and after a meal I feel more satisfied. I have also added a lot of veggies to my meals. Big salads, finger veggies (carrots, sliced cucumbers, sliced peppers, raw broccoli, cauliflower, etc.)

    That being said, I have to admit, I binge sometimes too. Last night I ate two full sleeves of Ritz crackers with a bag of Ramen Noodles. I try not to do this often, though. I used to eat like that every day.

    I usually drink about 1-2 glasses of water after every meal. I've been binging for about 4 days straight, it's ridiculous.
  • jainafaith
    jainafaith Posts: 45 Member
    I just had a total of 4-5 bowls of cherrios.... :(
  • coraborealis80
    coraborealis80 Posts: 53 Member
    You might be one of those people who does better when they incorporate a cheat day, or does their calorie limit based on a week rather than a day. But, you really do need to up those fruits and veggies and cut some of those starchy carbs down, unless you plan on adding in some serious weight training, and up your protein and healthy fats to help you feel full longer. You need to retrain your palate, and that does take time. It took about 3 months before cola started tasting way too sweet me, and McDs fries became way too gross and salty.

    But you know all of this. You already said so. I hate to break it to you, but it's not going to happen until you commit, and you aren't committing. You're making excuses, and that's your red flag. You know changing your life style means resisting cravings. I know I should do X, but I do Y. Or "Just this one time." Just like when you quit any other bad habit or break any addiction-it's going to take some time, and you're telling us you're not really ready to yet.
  • NotQuiteNorm
    NotQuiteNorm Posts: 283 Member
    jainafaith wrote: »
    I just had a total of 4-5 bowls of cherrios.... :(

    Oh no... you like cereal too, huh? My mum made the mistake of buying me the new Frozen cereal as a joke while she was over Easter weekend. It was not there on Easter Monday is all I can say! I try to save my Bear Nibbles cereal (a lot like cheerios I think in flavour) for pudding with fruit and yoghurt sometimes :(
  • azulvioleta6
    azulvioleta6 Posts: 4,195 Member
    Tubbs216 wrote: »
    You don't mention eating any vegetables with your meal. That's the best way to really fill out your plate and your stomach.

    Yes!

    Eat a giant salad with your rice and meat.
  • DaniCanadian
    DaniCanadian Posts: 261 Member
    jainafaith wrote: »
    NotQuiteNorm wrote: »
    How do you eat your veg? Are you trying to salad or steam these things? Eating them plain just plain sucks - I always cook them into something.

    I just eat either romaine or spinach in my salad and add chicken and dressing to it. I get really sick of eating it. It's just too plain for me.

    Use some spices and bake up the veggies! I make some with sweet potatoes, brocoli, cauliflower and zucchini. Toss with a bit of olive oil, lots of garlic, some Italian spice, salt/pepper and paprika then bake at 400 for about 40 mins. Deliciousness

  • uvi5
    uvi5 Posts: 710 Member
    NotQuiteNorm wrote: »
    There's your problem!!! This is my very secret "just threw it all in" recipe from earlier this week, which you could chop and change however you liked. It made a huge pot and I had 12 servings which were a generous ladle-full for 84 calories - leaving room for some rice to go with! You have to make it yummy!
    mvg5sv4uayey.png

    EDIT: If you can't tell I weighed and threw it all in BEFORE I put it into the mfp recipe calculator!

    Yummm! I'm gonna make this soon! Thanks for sharing this
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    jainafaith wrote: »
    I just had a total of 4-5 bowls of cherrios.... :(
    Don't keep it in the house if you're still in the stage where you're gonna binge on it? Or buy the smaller containers, that way when it's gone, it's gone.

  • Machka9
    Machka9 Posts: 25,698 Member
    Tubbs216 wrote: »
    You don't mention eating any vegetables with your meal. That's the best way to really fill out your plate and your stomach.

    This ^^

    Veggies go a long way to helping me feel a little bit more full.


  • Machka9
    Machka9 Posts: 25,698 Member
    jainafaith wrote: »
    I noticed that I only like tasty food when I eat. I get so sick and tired of eating fruits and vegetables that I end up craving for other snacks.

    Low cal doesn't have to be bland and boring. You mentioned white rice and pork for dinner. Sorry, but ... YAWN.

    Add spice! Last night my husband and I had palak paneer over white rice with chicken. The palak paneer was nice and spicy without being too overwhelming, and all together with the rice and chicken it tasted great!! Best of all, the calories were low.

    Go explore your grocery store. Find tasty low cal foods. Add spice to what you make. Do veggie stir fries or curried veggies for something different. Have some fun with it!
  • Machka9
    Machka9 Posts: 25,698 Member
    jainafaith wrote: »
    I just had a total of 4-5 bowls of cherrios.... :(

    Throw the rest out. Don't have foods you're going to binge on in the house.

  • TitaniaEcks
    TitaniaEcks Posts: 351 Member
    Tubbs216 wrote: »
    bloated_fatty wrote: »
    I don't really have any answers. I guess I'll say, when you start to cut back a lot from what you're eating it takes like a month to truly get over the hunger pangs. At least it did for me. But once you get used to it, then you stop getting so hungry all the time. Also if you haven't heard, always make breakfast your biggest meal. That really helps reduce later meals.
    Sorry, but I don't agree with that. Space your calories to enable you to eat when you're most hungry. That will enable you to stay within your deficit.

    I also disagree. Eating a large breakfast does not decrease my appetite later in the day, and what's more, if I eat a very carby breakfast I will keep getting hungry for several hours afterward, after the sugar crash. My hungry time always comes late at night close to bedtime. I've had the best luck with drinking coffee with cream and Splenda in the morning, then a regular lunch, then a fairly filling dinner that's mostly protein and vegetables so I'm still fairly satisfied at night.
  • Machka9
    Machka9 Posts: 25,698 Member
    TitaniaEcks wrote: »
    Tubbs216 wrote: »
    bloated_fatty wrote: »
    I don't really have any answers. I guess I'll say, when you start to cut back a lot from what you're eating it takes like a month to truly get over the hunger pangs. At least it did for me. But once you get used to it, then you stop getting so hungry all the time. Also if you haven't heard, always make breakfast your biggest meal. That really helps reduce later meals.
    Sorry, but I don't agree with that. Space your calories to enable you to eat when you're most hungry. That will enable you to stay within your deficit.

    I also disagree. Eating a large breakfast does not decrease my appetite later in the day, and what's more, if I eat a very carby breakfast I will keep getting hungry for several hours afterward, after the sugar crash. My hungry time always comes late at night close to bedtime. I've had the best luck with drinking coffee with cream and Splenda in the morning, then a regular lunch, then a fairly filling dinner that's mostly protein and vegetables so I'm still fairly satisfied at night.

    Same here. Eating breakfast is like flipping the ON switch for me. I'm ravenously hungry all day. But if I wait till about 10 am and then have something small and low-cal, I'm good.

  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    More veggies, definitely. But more protein too, to help you feel more satisfied. Also, wait 20 minutes before grabbing for more food.
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