Tips for overcoming the urge to eat when I have reached my total calorie allowance

In the short run, for that day, consider eating some food with low calories that you find filling. Then, try to figure out the reason why eating your calorie allowance left you feeling that hungry. Some possibilities:

* Don't try to lose weight aggressively fast. One common rule of thumb is to lose no more than 0.5-1% of current weight per week, with a bias toward the lower end of that if not seriously obese and not under close medical supervision to monitor for nutritional deficiencies or health complications.

* Experiment with timing of your eating to see whether some other eating schedule keeps you more full and happy more of the time. People here succeed on anything from one meal per day to all-day small-snack grazing, and everything in between, as long as the food adds up to an appropriate calorie level on average. Varied timing with which meals/snacks are relatively bigger, and timing of what nutrients or foods are in those meals/snacks, can also make a difference for some people.

* Experiment to figure out which foods do the best job of keeping you full longer. This can vary individually. Some common things people find filling are relatively more whole foods (veggies, fruits, whole grains, lean meat/fish) than highly-processed foods, more protein, more fats, or even different specific foods. (Oatmeal and baked/boiled potatoes are common examples of things quite a few people - but not all - find filling.) We can't tell you what specific foods or eating patterns will work best for you, but you can figure it out. I'm not saying you can never eat a highly processed food or a calorie-dense treat food, I'm just talking about the overall pattern of your eating. (Example: One reasonable serving of french fries/chips can maybe fit in fine, and the day will still be filling overall. Eating nothing but fries/chips is probably going to result in not feeling full that day.)

* Notice whether non-food issues are increasing your hunger. Some people are more hungry if they have poor sleep quality/quantity, or if they have a high-stress day, or in particular circumstances where they're used to eating, or when other people are eating treats, or when they're bored. If the hunger/appetite is about something other than need for fuel or nutrition, it's better to use a non-food way of solving the root problem.

* Don't combine some extreme calorie cut with extreme (intense, lengthy or frequent) exercise. Exercise is good for a person, but extreme exercise can trigger hunger. Start with something more manageable and moderate, and build up exercise gradually.

Best wishes!

I agree with @Rockmama1111 if you are hungry you should eat. Just be careful that the food you choose to eat to end your hunger is not a "trigger" food for you. For me raisin bran would be a big problem, especially if I had allowed myself to get hungry. I would go from hungry to box of raisin bran gone in a blink. My go to is potato (es) plus some cottage cheese. If I'm not too far down the hungry path an apple will work. Though I keep thinking apples have too many calories to want to use them as a "fix" - I keep finding that they have some magical powers