Is there a way to train your body to accept smaller portions and feel full?

Up to a point, yes. If you're constantly eating to the point of being too full/uncomfortably full, you can get used to what being an "acceptable full" is. It's just hard and slow. Wean yourself off massive meals and if you have a meal and are still hungry, wait 20 mins before getting more as there is often a delay between eating and feeling full.


I've done it a couple of times, and it's a pain but you can get there. You just have to make sure you're not setting unrealistic expectations - you'll never feel full on a super small portion suitable for a 2 year old, but you definitely don't need the super-sized meal.

Make sure you are getting all the protein and fats you need each day. Protein and Fats keeps you feeling full and satisfied during the day.

angeljo2015 wrote: »

For instance if I was to have a recommended amount of oatmeal I'll be very hungry right now do I just bear with it until my body gets used to it?

Yeah, oatmeal didn't work for me, unless you add some almonds and fruit or such. A lot of people can eat it and feel full until lunch so it just depends, but for me I have bacon and eggs and am good until lunch. Try something different and see if it helps. it's all part of the learning curve. good luck!

In my opinion, it helps to experiment with the timing & composition of your eating, to find the routine that's most satisfying for you. Different people find different things filling and satisfying.

By "timing", I mean things like whether you have or skip breakfast, whether you eat 3 bigger meals or 5-6 smaller ones, eat 3 meals plus small snacks between, save some calories for an evening snack, that sort of thing. I also include which meal(s) are calorically largest as part of timing, like whether you do best with a big breakfast vs. big dinner, or even-sized meals through the day, etc.

By "composition", I mean the mix of macronutrients (protein/fat/carb), micronutrients (vitamins/minerals/etc.) and fiber, within a healthy range of each. Some people find protein satiating, others feel full from (healthy) fats, yet others feel satisfied when they include plenty of high-volume low-calorie foods - usually these are high-fiber veggies. Some people don't feel satisfied without some carbs like bread, pasta or potatoes, while others find that eating those carbs just makes them crave more carbs.

Try a new approach for a few days. If it's an improvement, stick with it. If not, switch things up again.

It may help to review your diary at the end of each day, and see which things contributed too many calories for the amount of fullness, nutrition, or tastiness that they gave you. Replace those foods with better choices, and you'll gradually get to a more workable plan.

Also, if you're struggling, don't try to lose too much, too fast. Perhaps you'd want to cut back your weight loss rate goal to one pound or even 1/2 pound a week at first, get used to eating at that level, adjust the timing/composition stuff, then consider whether a lower calorie goal is achievable.

I'm down 60+ pounds, over a third of my original body weight, and - after doing some experimenting early on - rarely felt particularly hungry until it was getting to be time for the next meal. If I did feel especially hungry, I'd eat - for me, a small protein-rich snack usually does the trick, like a few nuts, a string-cheese stick, or some dry-roasted soybeans. I carry small snacks in my car, or in my purse for occasions when healthy foods might not be readily available, just for this purpose. Nipping it in the bud helps avoid going home and eating the refrigerator, contents and all.