Friday

It could be many reasons. Depending on your activity level, your calorie intake may be a bit low. It could be that you’re eating food which doesn’t fill you up (most people have to experiment with different amounts of protein, fat and carbs to find a mix which suits them - I personally find protein satiating more so than carbs), it could be that you need to eat more meals / fewer meals. Do you want to give us a bit more info?

puttynadine wrote: »

I eat 1848 calories
I'm always still hungry after why
Help. Weight 196

I'm going to add to the comments Springlering pasted in just above (thank you, Spring!), because your question here has a little different twist (my comments above still apply, IMO).

Satiation (feeling full) is very, very individual. You will need to experiment, find what works best for you. Eating enough calories (not trying to lose weight too fast, and typically anything over 1% of current body weight is too fast, plus sometimes slower than that can be too fast, too - that's a whole other complicated subject).

Some things that affect other people, that you can experiment with:

* When you eat (timing). Some people do better with fewer but bigger meals, some do better with smaller but more frequent meals/snacks. (People succeed on anything from one meal a day (OMAD), to frequent grazing on tiny snacks). If you eat multiple meals/snacks, the size and type of each one is also a timing thing you can experiment with.

* Getting good nutrition. If you're not *at least* hitting your protein and fat goals on MFP (i.e., getting enough of those, very close to the total recommended), start there. Also, try eating plenty of varied, colorful veggies/fruits, to get your micronutrients (vitamins, minerals, more) and fiber. As a bonus, some find fiber filling.

* Eating relatively more whole foods (veggies/fruits, whole grains, meats/fish, etc.) and relatively fewer highly processed foods (fast food, common snack foods like chips, baked goods, canned soups or entrees, some commercial packaged meals whose ingredients are not mostly whole foods). IMO, it's not that there's something magically good about whole foods or magically bad about highly processed ones, it's just that some people find the whole foods more filling for some reason, so it's worth experimenting with that shift in eating, if you eat lots of highly-processed things now. Pick whole foods you enjoy: This is not supposed to be a punishment.

* Making sure you drink adequate fluids, to the point where your urine is a pale straw color (but not clear like water). For some people, not all, being dehydrating feels like being hungry, kind of a formless craving. I'm not saying to drink gallons of water, just saying if you get relatively little, it might be worth trying a bit more. (Needs vary, but if lots below the 8 cups/2 liters daily intake, it may be worth experimenting.) Some people find hot liquids more filling than cool ones (so hot herb tea, coffee, regular tea, whatever).

* Some people find particular foods really filling. Whole potatoes or oatmeal are common examples, but not universal. Here is a list of foods that a survey suggested many people find filling:

http://ernaehrungsdenkwerkstatt.de/fileadmin/user_upload/EDWText/TextElemente/Ernaehrungswissenschaft/Naehrstoffe/Saettigung_Lebensmittel_Satiety_Index.pdf

Don't worry that the link is in German. The list, and the research paper that's after it, are in English. Foods with HIGHER numbers are ones many people found more filling.

Two things to DO:

1. Experiment with ideas from the list above. Make a change, follow it for a couple of days, then evaluate whether you felt more full/satisfied more of the time, or not. If not, try something else. If it helped, consider *adding* something else from the list to your routine, seeing how that goes.

2. Use your food diary ACTIVELY. Each day, maybe even at varying times of day, notice how full you feel. Is it different from usual? Better or worse? What is different? Different food, different timing of food/nutrients, better/worse stress, better/worse sleep, boredom, habit triggers (like social situations where you're used to eating, or situations where you're used to snacking), different exercise/activity that day (or the day before, even)? All of those things can potentially affect how full you feel. Use what you learn from this to make adjustments, then learn from those.

Just keep chipping away at this, and you'll learn how to adjust your eating in a more filling, satisfying direction.

One note: In the first couple of weeks of a new, more calorie-limited way of eating (even if the calories aren't extreme), it can be common to feel a little hungry, just from the change in habits. If that's it, you may see a change just from sticking with your new routine for a little bit longer, and not giving in to the cravings (as long as you're not undereating!). In that "hard at first" situation, sticking with a sensible routine, pushing away the cravings, can help create new habits.

Best wishes!

puttynadine wrote: »

I weight 198.8
I'm 5,4
I'm 29

OK, that's a start.

How active is your job or home life?
Do you exercise? If so, what, how often, for how long?

Assuming your weight is in pounds (not kg), then your BMR (the amount you'd burn if you were alive, but in bed in a coma!) would be in the 1600-1700 calorie range. But you burn calories in your job, your home chores, any exercise you do.

1848 calories could be too many to see fast weight loss (if you literally are mostly sitting/lying down all day every day), or way too few (if you have a job like on-foot postal delivery, handling packages in a warehouse, nurse, professional housecleaner, bricklayer, etc.) and/or a training for Iron Man triathlon. We don't have enough information to have the slightest idea where you fall on that scale.

Are you @bandandn and also @nadinebanda3048?