Inablility to stay under calorie goal due to hunger

Low calorie food that will fill you is veggies like carrots, cauliflower, broccoli, and the like but not peas or corn. Also salad greens, very low calorie for absolutely huge servings. The problem is mixing them with dressings as even low cal. dressings add a lot of calories for little bulk.

Another thing you need to consider is how much protein you are eating in a meal. Protein with tend to help a person feel full longer than carbs will. The real key is high protein high fiber which would mean lean meats and veggies like those I mentioned.

Look at your foods and see if you can switch them to more fulling foods, more fruits,vegs. Do you exericse, most people eat back their exercise cals, you exercise=eating more.. Good Luck

I find eggs fill me up. I can go most of the day without being hungry if I eat eggs. Although, most meats will do the same thing for me.

You can always build your calorie allowance back up with a bit more activity. But if you're already doing all the activity you have time for then.....

In general I would say 400-500 calories is a big lunch, and that is where I would cut back especially if you spend your day sitting sedentary at a desk, you don't need big quantities of fuel for that. Try a 1/2 sandwich on something like Nature's Own double fiber wheat bread, a lean deli meat, maybe a very thin slice of lowfat cheese and a non-fat dressing of some kind (I'm partial to Emeril's Kicked-up horseradish mustard). Build it up with a little tomato and lettuce so it is more filling or have a salad and/or some fruit with it. Or maybe 1/2 sandwich as described and 1/2 can Progresso light soup. Then for your snack later a piece of fruit.

Breakfast for me is usually 1/2 cup Egg Beaters cooked in the microwave in a pyrex custard bowl and eaten on a toasted Nature's Own multrigrain sandwich thin. Although I love oatmeal sometimes.

I am on 1280 calories a day, and I find I frequently have calories left over at the end of the day. Believe me, I don't eat like a bird, I eat plenty, I've just learned how to get a lot of bang for the buck mostly with steamed veggies, salads, fresh fruit (large strawberries only have about 6 calories each, put just a couple of tablespoons of fat free plain greek yoghurt on them and a packet of Splenda and you have a delicious, fat free, low cal snack, or even have them for dessert.

Before switching to My Fitness Pal after the introduction of the new Points Plus plan, I was a Weight Watchers member for 6 years. I have lost and maintained between 75-78 pounds, depending on the season (higher in the winter). I give them a lot of credit for teaching me how to find filling foods that are low fat, low cal,and high fiber.

Good luck on your journey.

The recipes in Oxygen Magazine and Clean Eating Magazine are generally in the 400 calorie range and they are fantastic! I also have a cookbook that's by Prevention Magazine called The Flat Belly Diet Family Cookbook, they're all right around 400 calories

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I would suggest starting with writing what foods you like, emphasis on foods, not dishes or meals. For example, do you like eggs, not scrambled eggs sandwich. Then try and brain storm ways you like those foods. (scrambled, poached, etc....) and come up with a meal plan, this will also help you with shopping more efficiently.

I would also encourage you to eat more than 100 calories at breakfast. I read somewhere that people who eat eggs at breakfast tend to eat less throughout the day, but I can't recall the source.

Throughout the day make sure you get in plenty of fresh veg and water. These things will help fill you up so you don't get as hungry.

If you eat processed foods, cut back on them. They are often less filling and full of sodium and sugars. Too much sugar can trigger hunger cravings.

I'm sure it's been mentioned but drink plenty of water.

Those are all the tips I can think of without seeing your diary. Mine is public and I am often stuffed by the evening. Feel free to have a look. This weekend wasn't the greatest, but I typically eat pretty well.

good ole h2o.....if you are feeling hungry, drink a 16 oz serving of water, wait about 15 mins and see if you are still hungry.

and TONS of vegetables....leafy, green ones especially

More lean proteins, less carbs. Carbs fill you up only temporarily and are choc full of calories. Start replacing breads, rice, and potato products with veggies and lean proteins.

Sounds to me like a more even spacing of calories would be the go ie. if you were on 1200/day, maybe split that into 4 meals at 300 per meal. A snack is considered a meal. So that is 300/meal. If you want you could reduce your snack to 150 and then have the extra 150 at dinner or some other meal.

Also agree re eating high protein/healthy fats for satiety as well as fibrous veggies.

Don't agree that excess cals from protein won't go to fat storage though (especially if the person is not involved in hard resistance training) Protein does have a higher TEF than the other macros but unfortunately it isn't magical :P Having said that, just train hard and hopefully the excess with then go to your damaged muscles and it's all good.

Make sure that you're eating plenty of protein and that your meals are spaced closely together...about 3 hours apart. I eat 6 small 'meals' a day. It'll keep your body in 'burn' mode and will keep your sugar levels steady. I follow a low glycemic diet and since I've started I've noticed a huge difference from the types of food I eat. Make sure you're eating whole grain/multi grain noodles and bread and lean meats and stay away from any type of potatoe other than sweet potatoes--white breads, pastas and potatoes turn to sugar too quickly in your body.