Never feeling full or satisfied

Can you try stopping after you eat a sensible-sized meal, and waiting a while?

I had that issue with carbs. I was always hungry and never full. It led to overeating. Once I drastically cut carbs it was no longer an issue for me.

The question juggernaut asked about food choice was important.

At two separate points during my weight loss, I came up against periods of feeling hungry.

The first time it happened, I employed two strategies to deal with it. The first was mindfully eating VERY slowly, taking very small bites, chewing each on thoroughly, and completely emptying my mouth before taking the next bite. The second strategy was to adjust my macros so that I was getting more fat. This meant lowering my carbs. The fat combined with the protein I ate at every meal kept me full.

That worked for months... until it didn't. It was time to switch things up again, because I was hungry!

I switched my macros, this time lowering fat and protein a smidge (still making sure to get at least .65 g per pound of bodyweight), but upping carbs and choosing more starchy carbs. I started staying fuller longer and had more energy for my work outs. This is the way I'm eating now.

Different food choices might satisfy your hunger better. Go back over your diary and see if you're balanced heavy one way or another. Try shifting things to a different macro instead of where it's leaning now. It might work for you.

I was the same way because I was only focusing on my total calories and not changing my eating habits. Example a small fry from McDonald's is 240 calories. I can hear up some frozen hash browns 168g and 5 pieces of butterball turkey bacon for the same amount of calories and it's way more filling. I can have a cup of potatoes or a 2-3 cups of peas and carrots for the same calories (not that I've had 2-3 cups that's a bit over kill lol) but the point is change what type of calories you are eating and you will soon see you can be so full that reaching your calorie goal is the hard part and not going over.

Eating a lot of fruits and veggies helps me stay "not hungry", but it never feel truly full. I eat a lot of small meals and that helps me with not getting hungry and fruits and veggies are generally really low-cal, so you can eat quite a bit of them. Three big meals - I felt stuffed afterwards, but got hungry before the next one.

I don't know if that would help you because everyone is different, but it does work for me.

I definitely try to stop eating my meals after one plate. Waiting about half an hour and drinking a few glasses of water will tell you if you're still really hungry for more.

Sometimes I have times where I am just continuously hungry. I just have a day of being over on calories. Maybe sometimes it's three days. But then the desire to eat so much is satisfied and I keep on losing weight. It does require a ton of self-control to actually make sure you come back to a deficit, but for me, it works.

Increase protein and fiber. Like for lunch on most days I eat about 6 oz of baby carrots, 2-3 stalks or celery, and a whole bell pepper. Then I make a dip made with plain yogurt, a scoop of rice protein powder and a couple spoonfuls of salsa. After all this I eat 6 hardboiled eggs (just the whites) and I am full for a very long time. Like I say, eat more bulky foods with lots of fiber. I also tend to eat smaller but more frequent meals so that I am not stuffed but I am satisfied throughout the day. Oatmeal is another food that feels me up. I add hemp protein powder to it and rice protein to increase protein and fiber. Chicken or tuna sandwiches with one slice of bread are pretty good too as small meals and not many calories.

Is it possible you're overeating due to stress/boredom? I only ask because I've had the same problem, but only while I'm at work, typically in the afternoon. Do you have trouble identifying when you're full during a specific meal/time of day, or does it vary?