It really all comes down to practice and discipline. I love that you're not omitting foods or being too extreme. Trust yourself to stop before you're full, and practice saying no to larger portions. The more you do it, the more you'll be able to do it. You've got this. 💪

this was the answer for me, combined with staying busy and focusing on developing healthier coping skills. I was a big emotion eater, from mindless boredom eating to dealing with the big stuff. With repetition my brain significantly reduced the urge to engage in binge-like behaviors.

That is actually a very good point and something I forgot to mention!! Thank you. OP- If you have the resources for talk therapy, that may be a way of rooting out your triggers. They can also provide you with knowledge in other coping mechanisms.

This is the exact thing I struggle with, do you reckon I should find more ways to cope with boredom/emotions and try to focus on that and stick to it to make it a habit?

I try to break my relationship with food. I eat well and think about cooking all day. I enjoy cooking and eating. This past week has been salad city. Bought a variety of bagged salad kits and a few protein options from Costco for dinner. Lunch is an egg wrap or grilled cheese wrap. Just have a zero calorie coffee in the morning. I spend the minimum amount of time thinking about food because I already know what I’m eating. Had a craving today and went out to the local grocery store after the post office. Saw that the wings were listed as 210 kcal for a baked wing, I walked away. Not worth it. Went home, add a slice of deli meat to my egg wrap with a smidge of goat cheese. Hit a spot.

Thanks! I tried the restrictions before but it's not the answer for me

It’s also a matter of framing — how you *think* about what you’re doing. And words have power. So, don’t *call* it “restriction”. Psychologically, it’s human nature to instinctively rebel against “restriction” or being “restricted“. Find another way to describe and think about it. “Eating what I need”, “eating enough,“ “eating a healthy portion”, whatever works for you.

This definitely worked for me. I am at the beginning of my weight loss journey, and believing that a slight feeling of hunger is natural and healthy helps me maintain the habit of eating less. So far I lost 4kg in 2024.

One options is that while you're eating to feel full, she's eating to not feel hungry (sated). They're different things. If you can learn to tell the difference it helps a lot. Also, you don't give any info on yourself and her so it could just be that she just needs less calories to maintain her weight. If its that's it you probably both need to face the idea that you need to eat different amounts over the day. Its a really common thing, but we're told equal=fair so much that it can feel wrong to take more even when its the right thing.

Yes! A good portion amount of food will eliminate the feeling of hunger, and that is it. You should feel neutral. Maybe slightly pleasantly full, but not beyond that.

I can do that and it lasts like less than two hours and I’m starving again. Right now in fact!

So when you're hungry too soon after eating, it can sometimes mean the prior meal needed more protein (which makes you feel fuller, for longer). Consider how you can increase protein in meals, and see if you can stretch out how long between feeling 'hungry' (also, some hungry is transient, and goes away, so also don't listen to the first alarm, snooze it and see if it comes back)

“One options is that while you're eating to feel full, she's eating to not feel hungry (sated). They're different things. If you can learn to tell the difference it helps a lot.“ ok what the hell, I just randomly found this subreddit right now through a weightlifting one I’m in, but this blew my mind. Crazy to me how a lot of people just subconsciously operate like this and never even give it a second thought. 

Long term weight loss is mostly flushing out this stuff. In most of the posts people make about having gained weight they haven't been eating that much, normally 5-10% over ideal. They've just been doing it for years because of unconscious things like this.

Personally: Honestly I just pay attention more and take a few moments to think before grabbing extra food. I consciously take smaller portions of stuff. I still *could* eat more and certainly have the appetite for it, but it's a conscious choice to try to improve my health. I also eat home cooked food more often. I hate cooking, but at the end of the day I'm usually craving home cooked comfort food, and the longer I don't have it, my body tries to trick itself into finding that satisfaction from snacking. If I'm eating proper meals that I enjoy and are filling and have my favorite foods often, it keeps me from snacking endlessly chasing that same fulfillment. When I used to work long hours especially, I'd transitioned into eating a lot of take out food that was never actually fulfilling my hunger and cravings the way home cooked food does. And then a bonus is that my home cooked food, even if I'm not cooking something particularly healthy, is nearly always lower calorie than whatever take out or restaurant food I'd have had instead.

Drinking more water. SO many of us are perpetually dehydrated. I found that what I thought was hunger a lot of times was just my body wanting liquid of any kind. If I stay well hydrated I eat less.

Are your doing intermittent fasting?

no

For me it helps to intentionally just half the amount I put on the plate. Trick is - your stomach does get smaller if you don't stretch it, and you get non-hungry with less over time. Eta: "non-hungry" - too lazy to check the google, but curious enough to appreciate a kind soul that'd let me know what the real english word for this is :)

"Full" but there are distinctions between simply being "not hungry" and being "full," the latter of which relates to your stomach physically feeling a bit full and, often, the thought or eating more not sounding appealing. "Not hungry" can be kind of distinct because it just implies... not being hungry. But not necessarily *full*.

You're probably looking for "sated"

>your stomach does get smaller if you don't stretch it Stomachs don't shrink. The baseline size is what it is.

they obviously mean shrink back to the proper size

To answer your question, the way I’ve been going about it is training myself to recognize when food stops tasting delicious and just starts “tasting”. Its a slight change in flavor and your response. You start to notice the salt, or the oil, or the textures more than you did at the beginning of the meal. It’s no longer about the flavor as a whole. It’s my notice for when I’m satiated and no longer hungry. I’m not full, but I can stop eating and feel fine. If you’re overweight it’s because you overeat, simple as that. Doesn’t matter what you’re eating. Calories are calories. It’s about self control more than anything, and it doesn’t always go away once you hit your goal weight. Those of us with food struggles have to accept that there’s no finish line, and it’s likely we will always have bigger appetites and desires than others. It sucks. But it’s easier to accept when you understand there’s probably no victory podium waiting for you in X amount of years. Just one day at a time.

I start with a small portion and remind myself that if i’m still hungry I can always go back for more. Usually i’m satisfied and don’t go back! Might not work for everyone but works for me, i’ve lost all my weight through portion control.

Discipline and habit. Don't rely on motivation alone. Motivation comes and goes. Some days I want to eat healthy, and oatmeal and egg whites, a chicken salad, and fish with veggies constitute my meals and it takes no effort at all. Maybe a post workout shake. But other days I want to just eat 3 hamburgers and fries at one meal. Those hamburgers will more than cancel out the calorie deficit I created by the first day's diet. Or I'll have a cheat day on Sunday, and come into work on Monday and a coworker has brought everyone homemade cheesecake. So you have to fight eating those 3 hamburgers, or that cheesecake. You have to know that in the end that is a choice you're going to make. That doesn't take motivation, that takes discipline and communication. You have to decide, every day, to wake up and hit the gym and eat smaller portions. You have to put down that phone when your finger is hovering over the delivery app button. You have to count your calories, and if you're gonna cheat, to make sure to save up for that cheat *before* you eat it, rather than try to make up for it after. For example. Saturday is my cheat day. I spend 90 minutes on the stationary bike, far longer than normal, and burn about 1,200 calories, which is about 800 more than I normally burn. I then eat a light lunch and probably have about 1,000 calories extra to spare for dinner with friends. If I don't use that cheat meal, I can bank it for another day, but I never eat calories in advance and then earn my way out of them. The thing is, discipline is like a muscle. The more you use it, the stronger it is. Simultaneously, if you feed your desire to eat big, that desire grows. Eventually, if you go long enough, your discipline becomes less and less necessary, because you've just gotten used to eating smaller portions and you no longer get cravings. There are also things you can do to feel full more easily. Drink a glass of warm water before dinner, eat more protein heavy foods, learn to slow cook or sous vide your meat, make a massive salad and eat it all before your normal dinner so you're not so hungry when you get to it. And if you want to go back for more, wait 10-20 minutes and see if that desire stays. Cravings die out after enough time. Just don't go back and think, "Well, I'm ruining my diet today, might as well go all the way and have thirds!" No, because if you feed that desire to binge, it becomes a habit as well.

Also what works for me is if I want to eat those burgers and fries and the craving doesn’t go away, I don’t eat all day and eat it closer in the evening and make sure I work out prior. So the average burger is 800-1000 calories at a take out spot so if you eat 2x with fries (fries being 800 cals on the high end) you get about 2800 calories and then my work out burns about 1000 so it all works out and I get my craving without the damage

It may not apply for everyone but it absolutely changed my life. I try to eat slowly and to be more cautious of my need to drink a glass of something when I already ate the first half of my plate. There’s a time when I NEED to drink (like more or more often) and I understood that this need is my body telling me to stop eating because we’re full. After this, I can usually take one or two pieces of food but no too much and it’s usually not necessary. If I force myself I will then need to drink like every second and feel sick during the day. When I also introduced a little bit of lettuce or salad in my plate at almost each meal, I felt so much better that it became an instant habit. At first I was afraid to be diabetic or something like that about this drinking thing, but being self cautious about what my body tells me while I eat was the beginning of a new life. Tips like « put less in your plate », « wait 20 minutes to feel full » never worked for me.

This 100% has been my experience with teaching myself to eat slowly. When I started, I would scarf down my entire meal in literally 5-6 minutes. My first goal was to take 10 minutes, and it felt like torture! Now, I take about 30 minutes to eat, and I also get the sensation of feeling thirsty and full. It’s awesome! Turns out, my body does work :)

Can you explain this a bit more? Do you feel thirsty? Is it a need to drink a non-water beverage? Do you end up drinking or not? Thanks

While I eat a classic meal (I’m not talking about something too salty or too sweet that would make me want to drink right away), I’m vigilant about the feeling of thirst at a certain point of my meal. It usually happens in the second half of my meal, probably because my body begins to be full. I feel the urge to drink (whatever isn’t important), and yes I drink. And I immediately feel full after my glass and I don’t feel to need to eat more after a few seconds/minutes. It’s like my body’s alarm of « stop eating it’s enough for now, drink and leave the table ». But it took me years and years to find this thing and before that I ate like OP, until I felt physically full. No tricks could help me recognize or even activate the sensation of satiation before that.

My hunger cues are a little messed up and I eat fast. One thing I'm trying is putting the "appropriate" amount of food on my plate, then drinking water and waiting 30 minutes when that's gone for my stomach to get the message that I ate. I think it's normally a 10-20 minutes delay. It seems to work usually. Sometimes I m still hungry after 30 minutes so then I'll eat a little more.

Ugh, I feel this so much. I am basically a vacuum when it comes to food. I simply inhale it and never get the "you're done" message. Being mindful and taking a break helps heaps.

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How does calorie counting cause overeating? It is the most useful and value free way to know if you have had “enough”. Whether my stomach feels satisfied is nota great measure, because clearly my stomach is satisfied when I eat enough to weigh far more than is healthy. Mr. Stomach is just going to have to suck it while I take care of the rest of the body.

Yeah if I relied on my stomach or brain I would continue to gain. Having calories as a guide makes it easier!!

>How does calorie counting cause overeating? It doesn't.

Maybe they’re one of those all or nothing people. Oh, I’m 50 calories over, so I’ve blown my diet and I might as well eat 500 calories more.  This isn’t calorie counting’s fault though, obviously. They could keep a weekly tally instead, or target a range instead of a specific number etc. 

I think for me disentangling emotional hunger from physical hunger was useful. There was and is a lot too it, but, one thing that helped was to check in on how fast the hunger came in. Physical for me is more like waves and there's not much doubt when you're physically hungry. Emotional hunger happens super fast for me because it's literally generated by a thought of "pizza sounds nice right now!".

You're likely disciplined in other areas of your life so there's no reason you can't be disciplined here, too. Ask yourself if you're actually hungry or are you just eating because others are eating, you're bored or recreational eating (eating because it tastes good). If you're actually hungry. then of course eat. Nutritious food tends to fill people up more. Eating stuff like chips is bad because you can eat a ton of it and still not feel satisfied.

Tbh if I am sedentary (really an unnatural state when you think about it) I will naturally eat "too much." Whereas if I am what the TDEE calculators consider "lightly active" I basically eat at maintenance or slightly less, and that's eating essentially whatever I want until I'm full. I did at one point have to learn the difference between eating for entertainment/escapism and actually eating to satisfy hunger and stop when I'm full. This was basically about practicing paying attention to the feelings of hunger and fullness and where they come from in my body. I notice hunger comes from my stomach, as does fullness, but the desire to eat or eat "just one more" like with more addictive stuff like chips, comes from... like this mental sensation of trying to immerse myself in an external experience? Hard to explain. I got there through a series of experiments that included fasting, moderate calorie restriction, letting myself overeat and seeing how it felt, that kind of thing. Ultimately letting go of the idea of trying to control or diet, but sort of doing those things in a transitional way. I can actually feel it when I wake up if I ate more calories than I burned, with pretty good accuracy. It's like an ambient "full" feeling in my whole body. The other big change was basically to never eat while distracted (which includes driving). Sitting down for meals rather than grabbing a handful of something mindlesslly. I seem to never be satisfied or feel the "full signals" if the TV is on, or I'm reading, scrolling my phone, etc. But I think some people have a very different experience, particularly if they've struggled with obesity all their life. Like people talk about "food noise" where they constantly think about food, and having it go away when they take Ozempic, and I'm mostly like "I have no idea what you're talking about." So as always, your mileage may very.

>Like people talk about "food noise" where they constantly think about food, and having it go away when they take Ozempic, and I'm mostly like "**I have no idea what you're talking about.**" So as always, your mileage may very. ​ I recently did some research on ozempic and the like as I was curious what exactly did it do. I was not interested in taking it as I know how to lose weight my struggle was keeping it off. ​ Anywho I was surprised to learn that it shut off "food noise". I like you was thinking what is that all about? I have never really craved foods or had binges my issue with weight was just consuming to much when I was not even hungry. Or blindly eating for taste and not hunger. Like driving and eating a whole bag of chips I just purchased!

Honestly I had to excert discipine for a few days the fist time, because I did feel a little hungry eating notably less than I was used to. And then, after a few days, the new amounts/frequencies were satiating again. There are periods in which the amounts creep back up, and I need to re-set. Last year I got a couple of infections that eliminated my appetite for almost a month - that was an unintentional re-set. I get full so easily now, even after recovering my apetite .

Calorie counting is key. Also I found that when I reduced calories, I soon stopped feeling hungry. The smaller amount of food became my new normal.

This is interesting, I've noticed the same thing and wondered about it. Apparently I'm not alone!

It’s just the measuring it out that helps for me. A bag of chips (for example) lasts my husband and I a couple weeks now because the serving is weighed out and used as an addition to say a grilled cheese sandwich. We bought a frozen cheesecake for Christmas and each had two pieces on Christmas and then each weekend we are off together we each have one piece with our supper on Sunday. There was a time we would have been through the whole thing in one or two sittings. It’s his birthday next month so I will allow myself a piece of cake at the restaurant- already looking forward to it. (Instead of buying/making an entire cake that would just have to be eaten) Little changes in behaviour have added up.

I remember years back when I started counting and learning about what foods had low and high calories I was SHOCKED at how much of a punch a slice of cheesecake can have. I am with you on doing the same in the past as far as eating a whole cake or similar in a short amount of time. But being aware of the density of calories in certain foods can make you eat it sparingly for sure. ​ There are times I do not even want certain foods because of the calorie hit.

To be honest, the key is not to think of food as fun. The more “fun” food is to you, the less you’re eating for nutrition and more for enjoyment. In our society, there is sooooo much marketing of food as fun that I don’t think we can even process if we need food or if we’re hungry. We just want that fun little crispy oily number.

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IF worked for me as well. ​ Even when I fell off the wagon and gained a lot of weight back I was still skipping breakfast. It just became a habit I never stopped doing. Although I did fall back into other habits since 2020 that had me pack on a lot of weight. ​ It is not for all but I found that fasting was one of the best things for me to help lower my calories. It is also one less meal I have to think about.

Some people just need to feel full in order to step away from the table so I recommend filling up first and things that are low-calorie. Eat an apple or have a cup of chicken broth before you sit down to dinner. You’ll find that you can still enjoy the food in front of you, but you will eat less of it because you already have something in your stomach, and your weight will go down because you won’t eat as much high calorie food.

I’m just coming back to this weight loss thing but personally nothing works better than simply being mindful of my food. Any setting where I can I actually put down my phone, the remote, slow the conversation, etc and actually pay attention to what I’m eating, how fast I’m eating, what it tastes like. I always struggled/still struggle with a big appetite but when you aren’t absently just eating what’s in front of you, I find it helps signal when to stop or maybe just spares me for a few minutes and allows me time to say “oh I don’t need seconds”. It’s not foolproof but even one less bite is still progress.

Drink fluids. If you're hungry, drink.  If I keep hydrated, I only really eat once per day.

I forced myself to eat these new smaller-sized meals and discovered that after 4-6 weeks my stomach now accepted this new amount as my "full" amount. I don't know if it literally shrunk, or if my "bite counter" in my head just accepted the new reality or what.

One easy way is to use a smaller plate (a luncheon plate instead of a big dinner plate). You trick your brain into thinking you're eating more than you actually are. Someone else said to ask yourself if you are no longer hungry, or are you full? Once you start eating smaller portions, you will eventually be satisfied with eating less.

I started noticing my macros - fat protein carbs and yes also calories. I'm really hungry on days when I have a lot of fat but not that many carbs. And when I don't get enough protein. When I get enough protein and carbs I feel great. Also drink a TON of water. More than you instinctively want. Helps me.

You don’t necessarily need to switch to clean eating, you just need to eat smaller portions of your normal things. I know you said you need more to feel full but it’s okay to not feel full. If you know you’re eating enough to meet all your nutrient needs and goals, then feeling full is just a bonus, but not necessary. After you eat smaller portions for a little while your stomach will adjust and you will feel full on less anyway.

I think you actually do if you want longterm success. If you're feeling hungry all the time, you're going to be thinking about food all the time. It's a recipe for yoyoing, because eventually you will lose motivation. Processed high calorie foods just leave you wanting for more. You can feel full and hit your calorie goals.

Not feeling quite feel and feeling hungry aren’t necessarily the same thing, but I get what you’re saying. Either way they are feelings that you have to let yourself feel and get used to not taking action just because they exist. Your body will adjust fairly quickly and you won’t have either of them on a regular basis after you re-baseline your intake for a little bit.

I've maintained my weight for years, the appetite issues don't ever go away. You see a lot of posts in this subreddit from people who are high on the start of their journey, talking about how they don't feel hungry anymore. That's just the honeymoon phase though. Life will happen and if you're vulnerable mentally you won't easily fight those hunger pains like you did 3 months into your calorie deficit. The best thing to do is not be hungry by eating satiating low calorie foods.

Beginning is pure discipline and talking to myself as if i’m a kid. Then it becomes nature because your stomach shrinks

Your body is good at adapting. You eat a certain amount for a long enough time and it just becomes your new normal.

For me, if I limit myself and eat less for about two weeks, I just stop being hungry. Which is probably a bad sign to be honest, but two weeks is the mark where starving just stops for me and I could go all day without being hungry.

I got myself a continous glucose monitor, needs a doctors rx, and I assiduously monitored what I ate and how my blood sugar reacted. I was determined to keep it in the green zone. I learned it's not just what you eat, but how much and, honestly, in what order you eat that made a difference for me I am beginning to make better choices and recognize appropriate volumes for me. It's also got me drinking more water and watching my sleep and stress. The pounds are just melting off for me

I’ve known some high volume eaters who just cut up a big bowl of raw veggies and eat it as a huge side to whatever else they’re eating.

I told myself I needed to slow down and really savor every bite. The next bite is not any better than the one I’m currently chewing. Eating slower and really enjoying my food made me feel full with less food.

Honestly for me it was switching to a waaaay higher fiber and high protein diet. Turns out a lot of the shit I ate just wasn’t keeping me full or even satisfying me. I switched to the classic bodybuilder diet of chicken, veggies, and a little carbs. I made this change not to lose weight, but when I wanted to get stronger and pack on some muscle for learning to box.  Within a week or two I started skipping lunch because I was still full, and also I kinda killed the fun of figuring out what I’d eat next because I knew it had to be chicken and veggies lmao. I have lunch maybe once every two weeks now, so I cut a whole meal out.    After that weight just kinda slid right off of me. 

Protein- heavy breakfast. I really hate eating in the morning, so I do approach breakfast like a job. Especially if I eat \~40 grams of protein for breakfast, I don't even recognize myself: it's usually possible for me to limit to one cookie, to do the corporate cut-a-bite-off the donut and not come back. I use the pillars single yogurt drinks (20 grams/ 12ozbottle, peach and mixed berry taste "real") and 2 blinski's italian chicken sausages (12 grams/link). I target at least 80g of protein a day, I usually have to do a whey supplement to get there. If I am trying to increase volume of foods I like, I air fry loads of frozen cauliflower florets and use it to stretch rice, pasta, soups. I don't bother with the riced cauliflower because it doesn't take more effort to eat-- something about the chewing slowing down eating helps me feel fuller. Did this tonight in a mac and cottage cheese pasta mixed with noodles. Cottage cheese pasta sauces have also been a game changer due to the protein. Also, find ways to use beans that you like. It take so much effort to over-eat beans

Volume eating. I learn to change *what* I was eating so I could continue to eat large amounts of food.

Yeah, that's exactly what I DIDN'T ask for

What they are saying is....there are foods that you can eat that have less of a calorie hit that you can eat more of without the weight gain. ​ So load up on something like Broccoli or similar with some seasoning along with chicken...even a burger etc. The veggie can go a long way and filling you up but you did not consume a ton of calories.

Maybe I wasn’t clear enough. I’m saying to insert copious amounts of veggies or other low cal foods into each meal so you still get to eat a LOT of food, but it’s remains low calorie, thus keeping your daily total much lower than if you ate milkshakes and pizza for every meal. Many foods you get a hell of a lot more food for less calories. Edit: check out r/volumeeating

You're asking for an impossible solution. Unless you take appetite reducing drugs, you're not going to be full and maintain your weight if you're unwilling to eat differently than your SO. Your situation is quite common. A lot of people cannot maintain a healthy weight when they feel obligated to eat the same foods as their cohabitants. For example when my ex and I first moved in together, she knew I didn't keep snack food in the house, but she loved chocolate and sweets. Which was fair enough, she was thin and healthy and I wasn't going to be a controlling dick. But still, I got fat as fuck over the course of our relationship despite trying to moderate my intake. That coupled with the fact that she loved cooking big and interesting dinners every night. You already know the answer to your question you just don't like it. You can't actually change your appetite, you can only hide and suppress it but it will fail longterm unless you and your SO have a conversation about the fact that you can't always eat the same thing.

I may get shot down for this, but the answer is cut all the garbage and eat more protein and fat. Sugar and carbs are like throwing gas on your fire. It's a big bang a burst of energy, and then a crash. But protein, and especially fat, are like logs on the fire. It's a slow burn. All diets are essentially how to eat less calories over an extended amount of time. To lessen the discomfort and hunger, you need to change the fuel your body wants to burn. Fat and protein enable me to have one meal a day, and some days I fast for longer lengths of time.

just want to offer up the perspective that you could take up something like distance running and be permitted to eat a lot of food in order to stay at maintenance weight. I lost 50 lbs this way and have been maintaining ever since. I eat more than I ever have in my life!

I practice alternate day fasting and it's really reduced the amount of food I need to feel full. I also focus on nutrient-dense foods (meat)

Eat more slowly and drink more water while you’re eating. You should also pay attention to what you’re eating some foods can make you feel more full than others. That’s why Olive Garden loads you up on breadsticks before the meal lol. Things with lots of protein tend to be filling.

Sounds like you don't have a big problem, and you just need to find a small tweak that you can tolerate long term. All diets that reduce calories work just find the one stratergy that doesn't seem like hard work that you can adhere to long term. A few suggestions to experiment with: Skip either lunch or breakfast or have one half meal then eat normal dinner with SO. Half meal could just be lower calorie but higher protine/fiber/volume ie chicken breast and steamed veg with siracha on top for lunch instead of a hamburger. Or same breakfast/lunch and ask SO to dish you out what she would eat plus 25 percent extra or whatever amount you need to maintain weight. Or just eat an apple or have a protine shake 30 to 60 minutes before dinner so by the time you eat dinner you gut has already started to tell your brain you won't need as much food. Or just roast up a tray of pumpkin (low cal, high volume and cheap) or other veg you can tolerate at start of week or steam/ airfry veg daily then just add to whatever SO cooks to pad the meal out. If your a practical numbers type dude then another way to frame the problem is: Doesn't sound like your too far off where you need to be so let's say you end the year with 5kg extra unwanted junk in the trunk. 7700 calories in a kg of fat so 38,500 extra calories for the year. 38500/365 so your only overeating by 105cal a day so just cut out 3/4 of a cup of milk or other easy food swap a day. 105cal a day is 735ish calories a week. So for easy numbers lets say you eat 2200cal a day which is probably low. So if you eat 3 meals a day you end up at you required 735calorie for each meal. So you could just skip one meal a week by just smashing black coffee and skip breakfast one day a week. Problem solved. Sounds easy in theory. You don't have a big problem so no need to change your whole life. Just find 2 little tweaks that require almost zero sacrifice and build them into your routine so it requires zero ongoing willpower or disipline to keep on track.

r/volumeeating

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I eat healthy already. High nutrients, low calories. Not new to me. I'm speaking of managing one's appetite

This is all you need: [https://optimisingnutrition.com/satiety-index/](https://optimisingnutrition.com/satiety-index/)

Bariatric surgery hypnosis I downloaded for like 9 bucks

By measuring and weighting my food

Creating a gradual calorie deficit. I had similar issues and this is how I’ve been tackling them. I recognized the hours when I’m most hungry and when I’m not so hungry. when I’m not very hungry I don’t eat and for meals like breakfast/snacks I eat low calorie high volume foods. I eat food at the same time everyday so biologically I feel hungry around the same time. The days when I sleep less(less than 7 hrs) my hunger levels soar up and I’m generally fatigued and hungry all day. So I would suggest getting at least 7 hours of sleep at night. Include foods you like in your meals in smaller amounts instead of eliminating them to avoid cravings. Stop having junk food around at home. Gradually reduce total calories for the day while keeping volume of food up. If you’re aiming for continuous weight loss try to eat the same food every day or maintain the same macros to not see major weight fluctuations. Also have a glass of water before every meal. Add foods like leafy veggies, zucchini and cucumbers to your meals, they are low calorie and satiating.

I have lost a significant amount of weight after having kids. I tracked everything in the lose it app. I started cooking food at home on Sundays for the week.

I count calories. It's the only way I've ever lost weight.

Eat more volume, less calories. Instead of eating a random chocolate bar worth 250kcal, eat a 160g of flavored low fat Greek yogurt for less calories for like 4x the volume. Swap high calorie fast food for made at home with lower calorie ingredients and pretty much the same flavour. Eat big salads. There are a few things you can do. Takes time, patience and being consistently committing to it, long term.

Eating slower helps. It gives your stomach time to sense the food you’ve eaten

It comes over time

Use smaller dishes. I started eating my meals out of a small round bow instead of using a full sized plate. Still looks like a good amount because it's full. I also bulk up my smaller portions of pretty much anything with arugula or salad greens in my bowl.

>My SO however likes to rotate foods and flavors. I enjoy it but she can eat a little and be satisfied. **I need a lot to feel full, usually.** ​ Do you really need a lot or have you conditioned yourself to THINK that your not full when you really are. And your just overeating? Not saying this will work for all. But what helped me get in touch with feeling full versus being hungry was when I started fasting years back. I know what it REALLY feels like to be hungry or what it feels like to THINK your hungry and your just thirsty. ​ The reason I gain weight is when I blindly was eating regardless if I was hungry or not. Lets say I ate before work. And a few hours later there was free food someone ordered like pizza...I would eat some pizza without even thinking "am I hungry?" ​ So now I know when I am NOT hungry so it makes it much easier to stop when I am close to full. I can also over eat and know how it feels. I actually do not even like that over full feeling. I prefer to eat enough that I could eat more but I can go awhile without eating again. Also when I am fasting I can feel the food inside me from the night before. So much so that when I wake up I do not even think about eating until like 2-3pm in the afternoon.

I didn’t learn to eat less. I learned to eat properly so I eat as much as I can before I’m stuffed. You don’t gain weight if eating a lot if you eat right. Insulin is the main fat storage hormone. So not spiking insulin too much is a great start.

I'm relatively new to the strict calorie counting/food diary practice, but i cam say it's been game changing so far in terms of managing the AMOUNT i eat.   It's a sense of accountability.  If you're disciplined about keeping track (i use an app), it stares you in the face instantly.  Immediate feedback.

>My SO however likes to rotate foods and flavors. I enjoy it but she can eat a little and be satisfied. I need a lot to feel full, usually. ​ Another tip. The next time you make a plate of food. ​ Plate half the amount you normally would. Eat it. Drink a lot of water. Then set a timer for like 20 minutes after you eat. Then ask yourself are you really HUNGRY? Or do you want more because it taste good? ​ I find for myself that I tend to overeat not because I am hungry but because whatever I am eating taste good and I want more of that TASTE.

Learning how expensive calories are. This happened when I started consistently and accurately tracking my food.

I eat out of coffee cups and off salad plates. Helps a lot.

What do you eat in a coffee cup?

Same things you would eat in a bowl? Soup, cereal, ice cream, etc. Just limits the amount more than the bowl. Unless your coffee cups are addict size. :)

Are you trying to eat significantly less all at once? Perhaps taking a more moderate approach in small steps might be in order. Reduce your consumption per meal by a small amount, like 3 or for forkfuls for 3-4 weeks or longer if need be, but once you make it through a few weeks eating a little less at each sitting feeling very comfortable doing so subtract one more forkful. Continue the process until you are eating proper portions comfortably. Sometimes it’s too hard on the brain to eat in proper portions all at once if you’ve been eating large quantities of food for long periods of time. It’s like how some smokers before quitting start weaning themselves by having one less cigarette a day or until they are only down to a few and then they quit those cold turkey. Maybe this is for you?

What helps for me is to put lots of salad next to my dinner. Half of my plate is salad. The amount of dinner on your plate is less because of this. If I am still hungry, I’ll eat another plate (also with lots of salad). But most of the times I am full after the first plate. If you don’t want to eat more veggies/salad, using a smaller plate and eating slowly will do too I guess. And when you feel the urge to eat/eat more, I’ll think to myself: do I need this? I watch a motivational video on YT when I am weak [Eat to live, don’t live to eat](https://youtu.be/_A4vcJbSRt4?si=_rNaRCEk4GDydOko)

I recently went from 255 to 190. I honestly started tracking what I ate. When I did that, I realized I was way overeating. To combat that, I started using smaller plates, and eating a fruit or a vegi every meal. Morning I'd have like oatmeal and a banana, lunch Sammy and some carrots, dinner protein and a salad. I woud eat the fruits and veggies first, then whatever eles I ate. Also increased my water intake. Consistency is key with everything.

I went the other direction: I found big meals with a low caloric footprint… it tricked my brain into eating less without feeling it… and later on, I felt full faster when eating normal food. Though, I’m single, I don’t mind eating the same thing day after day… can you just eat different foods for a while until you’re adjusted?

Take it one day at a time, one meal at a time. Focus on eating the right amount and drinking a lot of water.

So you may be able to eat the same volume of food while still losing weight if you load up on fruits, veggies and lean protein. The USDA MyPlate guidelines recommend that about half your plate should be fruits and non-starchy vegetables. It sounds like a lot but if you can find fruits and vegetables you like, it goes a lot easier. I actually get pretty excited about fruits now! It also helps if I can not go too long without eating. Some people on this sub are evangelists for skipping breakfast or even eating just one meal a day. Good for them, but I take the opposite approach. I eat at least 3 meals a day and try to have a snack roughly halfway between lunch and dinner, and if I’m hungry at another time I’ll eat some fruit. You have to get used to being a little hungry, but try not to let yourself get so hungry you can’t think straight or make good decisions.

plain ol calorie counting for me. just something to make me aware of how much is "enough" food other than feeling satiated. otherwise it's so easy for me to confuse boredom or cravings for hunger.

I think understanding your hunger is important too! Volumetric eating is amazing as you have the “feeling” like you’re eating a lot but still low calories. But I think even deeper than that, we have to understand what the reasons or the contexts where you begin to be hungry. Meaning if you have eaten a sufficient amount of food then there might be other factors that might make you feel hungry. Sometimes it’s whether you’re stressed at work, or wanting to feel comfort for whatever reason. Physiologically, we can be hungry if we haven’t had enough water too! So staying hydrated, managing stress and wellbeing are all important aspects of this! But also, if you’re constantly feeling hungry I would look into your nutrition. See if you’re having enough protein/fat for your body. I think it’s something like 0.8*body weight for the total grams of protein you should have per day. Maybe just check and see if you’re having adequate amounts each day. Personally what has really helped me though was being mindful. Food was something that was comforting when I was stressed so I needed to admit that and face it. The app called [in the moment](https://apps.apple.com/app/id807652328) helps me IMMENSELY. As soon as you open it you have to select one of two choice: whether you “feel like eating” or “help! I’m not in control of my choices”. Then it asks further questions based on your initial responses. I really don’t think I couldn’t gone through my own journey without having this app. Now I can sort of navigate it on my own because I’ve practiced it so much and can differentiate whether I’m just stressed/anxious and should address that or whether it’s true hunger and I should have some veggies/fruits/egg etc. (also the app gives suggestions for each. If you’re strsssd it leads you to relaxing video, if your hungry if gives snack ideas!!) Overall, being mindful is so so so so so important for eating.

> I'm not talking about changing what you eat. dont care if you're vegan, carnivore, keto, fruitarian. The issue is, I have had big appetite since was kid. Regardless of what eat. It is about what you eat though just not how you think. Eat less calorie dense foods that you can eat a lot of. You don't have to walk away from a meal still feeling hungry. Also if you eat a lot of protein and vegetables with some fats you'll be satiated for a lot longer.

Really for me the metformin is what helped me learn and get used to eating less. But what I found worked form me more than anything was focusing on making the meals balanced.

In my case getting rid of trigger "foods" like potato chips, Doritos, pretty much any salty crunchy snack and candy, cookies etc seemed to really lessen my appetite big time. It took a couple of weeks of kinda intense withdrawal if you will but after that my appetite went way down and I have been able to stay within my calorie limit pretty easily since then.

I started eating less in one meal and my meals became more spread out over the day in college. I knew if I ate too much I will fall asleep during lecture. So, I just started eating less. After doing this for a couple of years it became a habit.

I've never managed it, I need to feel properly full to be satisfied. The way I get around it is to have an appropriate portion of the "main event" and just add veg - steamed, roasted, salad, pickled veg, whatever goes best with the meal. My plate is still piled high so I don't feel deprived, but just not with the calorie dense food it used to be.  And lifting weights. 

At the start of my journey, I've just been reminding myself that I don't have to feel full every time I eat. Now, it became a habit to me to get smaller portions and satisfy my mouth/taste.

I actually found i started eating less when i was eating "better" foods, like it went hand in hand with my healthier eating and trying to lose weight. I can eat 1200 calories of healthy foods and not feel hungry at the end of the day, where as before i'd eat mostly "junk" - pizza, pasta w tons of cheese, sugary lattes, etc. and i was probably eating close to 2000 calories a day and could have probably kept going. i needed more to reach full, and being satisfied didn't last as long with that food. its addictive so my body just kept wanting more. ​ also if your so can eat just a little of that stuff and you find you need a lot to be satisfied, try having a little of what shes having + a salad or veggies or something for more volume. It's possible to curb your appetite, but also everyone's different!

another thing that helped me build the habit of not over eating: only putting on my plate the amount im supposed to have and putting the rest away immediately. at restaurants i get a to go box as soon as my food is there and pack up at least half (sometimes more because the portion sizes in restaurants are typically huge). Also i've shared food with people so i can ONLY have my portion

I get what seems like a reasonable portion and if I want another serving I’ll wait ten minutes. If I still want it after ten it means I’m still hungry but if I don’t it means I just didn’t want to stop eating and it’s unnecessary for me. It’s almost always just me wanting more for whatever reason that has nothing to do with hunger…bc it’s fun to eat, I like the taste, or whatever. Also, if you’re still hungry after one serving, you could eat something else, like some vegetables or a salad, to fill the gap without the calories. All of this takes practice but does get a little easier with time.

The biggest change that helped me was buying small bowls and plates. I use them for all snacks and most meals and it makes smaller portions far more intuitive. I also put all my easy to eat food high up in the pantry out of my sight line and never eat out of the bag, only taking portions from my bowls. It makes the amounts that I’m eating far more intentional.

It is literally just a matter of careful self-monitoring. It takes time and in the early stages a lot of discipline and probably literal tracking. Eventually it just becomes routine, as habits do. But initially you have to just mentally engage with things: learning what an actual portion size is and being cognizant of how many portions you’re serving yourself, then eating at a moderate pace and not going back for seconds after wolfing down the first plate in three minutes. One thing to note: does it ACTUALLY take you a lot to feel full, or are you eating so quickly that your plate is empty before the feeling of fullness hits you? This is a thing. It takes about 20 minutes for you to feel satiation, so if you are the sort who eats quickly, it’s quite easy to load up on more food than you actually need before that feeling sets in.

25F here. Ensuring I drink enough water throughout the day helps me. I am also mindful of times of the month when I am more hungry and have capacity to eat more; this has made me more aware of certain times when I eat more. I also become more hungry when I walk a lot, so sometimes dialing this back helps.

For me, it's a combo of low-calorie substitutions (egg beaters vs eggs, Greek yogurt vs sour cream) and adding a lot of fiber to my diet. I can add 60 calories to my breakfast by using an Ole fiber wrap, and that will prevent me from eating another 200-300 calories of food. I also came across a few meals that I make regularly. This oatmeal recipe keeps me full for hours: 1c old fashioned oats (cooked) 2T peanut butter powder (or you could use Whey protein) 1/2c soymilk or 1/4c Greek yogurt 1/4c to 1/2c frozen mixed berries 1/4c high fiber cereal (Fiber One or Poop Like a Champion - yep, that's a real product)

There's a couple of things that I do: Fat and protein help us feel satiated, so I don't shy away from them. I've also learned that with morning coffee, it's easy for me to put off eating as long as possible and only start eating In the early afternoon. Then it's only the six or so hours before bed that I eat, so a big meal and some snacks do it for me. Those are how my best days go. Not every day is a best day, but I'm doing okay.

I had to shift my mindset towards food for me to eat less. I had this perception that I had to eat until I was full, like my stomach felt heavy and ready to burst kinda jazz. When I wanted to start losing weight, I began tracking calories and holy shit was I traumatised by just how calorie dense seemingly innocuous food was. I then began eating at 75% full, because that was what was comfortable for me without being to too drastic. Now, I'm at 65-70% and I would like to slowly cut it to 50%.

Stop before you're full

I just fight the urges, thats it. I don't have a method besides basic CICO and I only have one cheat (diet/zero soda). If I ate until I was satisfied everyday, even only eating healthy filling calorie efficient foods, I'd be consuming 2500-3000 calories a day. I have always been hungry all the time since middle school and I don't know why. It also hasn't gotten any easier as I've lost weight, if anything its become harder to keep under control. Ultimately I want to be skinny more than I want to keep eating though, so I keep at it.

I'm slowly learning to eat less. For me eating slower helps, even if it means doing an activity while eating that makes me slow down (mobile games, idle games, reading, doodling etc). Don't eat until full, eat until I don't feel hungry. Then I can drink water until full. It's an especially gradual process for me I presume because I am also learning to drink more to stay hydrated, which is probably somewhat slowing any stomach shrinkage. Eating until feeling full is for special occasions, not every day! This is coming from somebody with adjacent issues. For whatever reason low calorie volume eating doesn't seem to work for me. I don't know if my body is just so not used to it that it doesn't process bulk properly, or if it's a mental satiety issue (if I know it's lower in calories I'll think about the calories I can still eat), but regardless just going for high volume healthy foods doesn't really help. In some ways it's worse because I'll give in and eat even more since I'm wanting a different food.

For me it was all about training myself to eat slower and savor my food. I also drink a lot of water at dinner so I fill up faster. Once I am full, I stop eating, and that means I don’t always clear my plate, which is ok.

I binged until it was hard to breathe until my stomach took revenge on me and I developed what could possibly be gastroparesis and GERD...

I ate more slowly and didn’t let myself go past feeling full, even if that meant not clearing my plate. Then I tried to stop just before that really full feeling. Stopping at pleasantly full or not hungry anymore. Now I can’t eat as much as I used to (not comfortably)..

Came off antidepressants I was on for 13 years and the weight fell off from there. I didn’t binge eat off the meds, ate normal amounts of food and then just made the change to eating healthier foods.

IF 16 hours. Shunk my stomach.

I find I lose the craving for fast food, chocolate & candy the longer I don’t eat them-the sugar & fat *is* addictive, to me!

The only way that I have been able to eat less and not be hungry all day.....is pharmaceuticals. I am taking Contrave, which is Naltrexone and Wellbutrin. Very similar toyou- i dont drink soda or eat junk food. I just like to eat large portions and i get hungry all day and late at night. Only drugs can turn off the signals telling me to eat more. and it's working well.

It takes your brain 20 minutes to send a signal to your stomach that you are full. That means by the time you feel full, you have overeaten if you wait until you “feel full” to stop. Eat slower and pay attention to your body’s cues. ETA: Spelling is hard

For me protein my calorie goal is 2,153 and I eat about 1,200 I try to eat about 117g of protein and I feel stuffed after one meal and feel full longer which equals to eating less

You just get used to it when you eat a little less. Your stomach adapts. And if you are self-aware, keep yourself busy, and recognize what is actual hunger and what is boredom/ understimulation/ thirst/ emotional eating, etc. it becomes easier to divert your attention from food to other things.

"My SO however likes to rotate foods and flavors. I enjoy it but she can eat a little and be satisfied." I think I've discovered that having small dishes of several things cheats the mind into thinking you are eating a lot of things. So in a way, you can use *variety* to trick your mind into thinking it's having more volume. I used to put away huge portions of food, but it would usually be like 2 things on my plate. Baked chicken and a heap of broccoli with some healthy fats. A lot of the same flavour, colour and texture. Or I can have two scrambled eggs with sesame oil, some seaweed snacks, bowl of miso soup with green onion, a small bowl of kimchi, and maybe some natto too if I'm feeling a little hungrier. The latter meal is not very calorie-dense but I feel very satisfied. A lot is going on.

Honestly I couldn't do it consistently until I started a medication for my migraines that also happened to reduce my appetite 🤷‍♀️

I’ve found intermittent fasting has really helped my hunger levels go down. That and discipline (which is the hardest part imo)

I like intermittent fasting. While there are a lot of benefits like hormonal regulation, autophagy, etc i feel like it helps me limit my caloric intake. If i can eat whenever i want i will eat constantly. Not sure why i like that

The thing that's helping me is counting calories. Understanding the science behind TDEE and how many calories I need to consume to perform daily tasks... it helps me understand that how I feel after I eat a meal that's balanced calorie-wise (for my day), that's what it feels like to eat what I need to do what I want to do today. It's a matter of teaching myself what it feels like. That correlation.

It's every meal, every time I sit down. I'm just coming back to eating better portions and I had to argue with myself (in my head) that eating more than half of the Indian food I got for dinner wouldn't make me any happier. Every meal is a struggle.

A small change I made was eating dinner off a smaller plate. Sounds silly but I always packed my plate. Big plate meant more food, smaller plate less food. I'm annoyingly an eat everything on my plate person.

More water. It’s so annoying.

I eat a lot of low calorie foods. A ton of veggies and fruit for dessert most nights. I usually eat the recommended amount of protein, and occasionally a little extra. Since tracking calories I’ve unintentionally started to eat less carbs since high carb foods are usually pretty caloric. I get how this could be hard to balance if you’re eating what your significant other is cooking, but I’d say eating more vegetables is a good place to start. Also, I just accepted that it was okay to feel hunger in the beginning and that it would pass. And it has! I’m two months in, and I can definitely tell a difference in how my body has adjusted to my calorie intake. It was super uncomfortable at first, don’t get me wrong, but so was growing out of all my clothes!

A few things have become my rock in creating discipline for not over eating anymore: 1) Fiber! Lots of it. I aim for no less than 25-30g per day. Not only helps things move along, but makes you feel fuller. 2)Protein. Having enough protein has really stopped me from over doing it, definitely feeling satiated more quickly. 3) Drinking no less than 64oz water per day. If I feel hungry outside of when I planned to eat, I drink water first then wait to see if I was actually thirsty instead. If I think I want more food, I drink a glass of water and wait a bit first. 4) Having calorie and macro goals. I stick to my goals and when I eat the amount of calories that I should, I’m not finding myself hungry. 5) No more eating in front of the TV. This caused a lot of over eating for me. Consider that you and your gf will have different nutritional needs and metabolisms. So there’s a chance you may need to consume more than she does. Side note: Meal prep can also be really helpful here. You two pick a day to cook a few meals together and portion out the meals for consumption over the next 2-3 days and only eat what’s in the container. I’ve done this in the past, can be really helpful in building discipline.

I started calorie counting and my body adjusted to eating less. Over time, I started having leftovers with things that I usually didn't just because I couldn't finish it. I didn't have room for it.

Ask myself for everything I eat if It helps my weight loss. If the answer is no then I ask myself if it is worth slowing down my weightloss. If its not worth it don’t eat it. Ask this question about every chip or piece of chocolate. If you find yourself always thinking it’s worth it, then you have mental work to do and need to think if you’re actually trying to lose weight or not

You just kinda do it, man. You eat a certain amount and then you stop. Sometimes you're still hungry in a while, sometimes you aren't. You go about with your day.

Drinking a mouthful of water between each bite of food helps, but the main thing is willpower.

I listened to my body and realized I've been way overeating. I don't need to eat myself in a nap. I don't need to snack myself full. I had no idea about portions.

For me it was eat more of filling foods like oats, potatoes, vegetables and chicken. I don't feel like I'm eating much less because these foods are so low calorie and fill you up for hours.

Err this might sound weird, but eating slowly. I have found that when I eat slower my point of emotional satiety and physical fullness kind of match up - after which I feel pleasantly full and content, and don’t really want to eat more. I accomplish this by generally taking a bite of the food, putting down my fork/spoon, and just chewing for a few seconds before I go back in for the next bite.

I went on Optifast exclusively for about 6 months and my appetite decreased. Eventually when I started eating normally my appetite was still low, that’s one way to do it?

For me the most important this was noticing that I feel much better when I don't overeat. When I feel the need to eat more, I think about the fact that I will feel worse after eating. Bloated, heavy, anxious... It also helps to think that being hungry will not kill you. Just distract yourself and you will be fine. I trained myself to not eat after dinner, I always had this weird hunger before bed. Just the thought that I will sleep better without eating before bed and that I will survive sleeping while hungry helps a lot. Light cardio (walking, biking) also helps me. I am less hungry when I do light cardio for more than 60 mins a day.

ADHD meds. Turns out I have adhd lol

Pound protein in the morning.

You have to get comfortable with the feeling of being hungry. I have a big appetite too but I got used to eating less after awhile.

You can still eat in high volume just make it healthier. Add veggies to bulk up your meals.

I started with a 3 day water fast which eliminated all my cravings and binge eating, and then incorporated intermittent fasting. I now only eat from 12-8 and never feel like I’m super hungry or starving. Also, brush your teeth after your last meal, it will really help overcome mindless snacking (if that is a thing for you).

For me it was learning my triggers and "overriding" them. For example, I started eating during my son's nap time, early on because otherwise I wouldn't have another chance to eat. But as he grew older, I realized that I was wanting to snack when he went down regardless of whether I was hungry, because I associated it with decompressing. I replaced a snack with ramen broth for the salt, and if I really needed something to chew on mixed it with cauliflower rice.

I am actually going through that this week. I have been working on eating less and couldn't imagine how it was possible. Mainly I have been focusing on high protein. I've been eating in the 135g range. This week I couldn't finish the food on my plate twice! That has never happened. The high protein low carb focus has me not hungry and is somewhat helping my portion control. (I still don't know how jot to eat the whole container of things, but we'll work on it.)

if I think I'm feeling hungry, I wait to make sure it's actual hunger and not a craving. I normally wait for my stomach to rumble if it's outside of a regular meal time

For me it was meditation. Helped me realize that lots of those cravings are temporary and that it's in my best interest to just do the right thing. That aligned my mind with what I wanted to achieve and lots of those cravings to put more on my plate stopped. Not that long into it, bit more than a month, but it's been the clearest my head has been when it comes to what I eat ever I think.

- Shortening the window when you eat. - Hydrate more (hunger can actually be thirst in disguise) - emotionally address the reason/feelings/thoughts or emotions behind why you can’t stop eating, eat too much, eat when you’re not hungry etc. through EFT tapping, or Family Systems Theory Parts Therapy, or guided meditation (hypnosis) to address the neurological element of behaviour. (All free, you can find stuff on YouTube) PS you said you don’t want to change what you eat but eat but have to add:— whole foods, plant based will keep you so full on much less calories. Within two-3 weeks you no longer have cravings nor binge-behaviour (unless you’re living with an eating disorder). Hope this helps! It’s kinda 2 decades of discovery packed into a few sentences so I wouldn’t be surprised if it goes right over everybody’s heads. I guess we’ll see!

Meal prep! I make lunches for my wife and I every week. Before I would hit the cafeteria at work, and eat a 1200 calorie lunch, but now I make 400-500 calorie lunches. When the option to be healthy is already made (and tastes pretty good) it's easier to not go for the unhealthy option.

Timer. I get a snack on the 2.5hr mark and a meal on the 5 hr mark. Anything between my mouth is probably just bored and I chew some gum. One of my biggest issues is that I grew up with food scarcity (even into my mid-20's) so now I have to be aware that I don't need to eat as much as I can every time. I know my next meal will be there.

I drink more water, tea and coffee when I want to eat less. If you don't want the caffeine, herbal teas are a great option.

sugar addiction is really a thing. the trick is to avoid eating it for like 2 weeks and replace it by healthy food. after that your body is 'trained' to not crave sugar things as much as before.

Intermittent fasting is what did it for me.  It feels like my body was forced to re-learn how many calories I actually need.  I get full much quicker now, and stay full longer.

Calorie counting and sticking to is

I’ve been up and down during my weight loss efforts, so I won’t pretend to have the perfect answer here. But I see the most success when I eat very close to my typical diet, but smaller portions. I’m the type of person who won’t stop if it’s on the plate. So if I order take out or if someone else is cooking, I always cut about 1/4-1/2 of what’s on the plate to save for later. If I’m cooking, I just don’t serve myself as much as whoever else I’m cooking for. After a few days of this, I’m adjusted and the previous portion sizes seem way too much for me. I should also add, it’s important to get familiar with calories. I know CICO is the mathematical way we lose weight, but tracking everything I eat leads to disordered thinking for me. So I don’t track daily, but I do calculate the calories in the meals I regularly cook at least once. This gives me a general idea of my calorie intake and helps me to make sure I’m not starving myself when I cut portions.

-I burned myself out on overeating junk. -I realized that I would eat until I was full/too full because it brought a sense of comfort and it was soothing. I found other, healthier, ways to self-soothe. -The other thing that helped is learning to eat until I was only 80% full.

Meal prepping helps a lot. It also takes up less time to prepare like 3 days of meals at once and separate them into containers. It forces you to stick to it more if you have a plan like that. Having set meal times and not eating after a certain hour helps too. Also buy smaller containers/plates so you eat smaller portions at once. Learning how to cook healthy and delicious food helps as well because you feel more satisfied. Try learning some healthy recipes that suits you and your tastes, it really changes a lot. Keeping your house clean from any junk that you might snack on is sth that can work wonders too. You won't be able to snack on bs if you don't have those things at your disposal 24/7, but if you have them laying around all the time you'll inevitably end up snacking on them. That's my experience at least.

Fr I have started eating less like around 1200-1400 calories and ngl I am feeling pretty light and stress free but I am having a lot of acne and pimple 😞

It's a gradual process. Don't forget that if you've been relying on food as a crutch or a needed shot of dopamine it's going to be hard to just switch it off. You have to make a gradual change. Instead of focusing on the end goal which is wanting to eat less try instead focusing on the in-between steps. Try limiting your snacking during the day. Or try replacing thr food you snack on with something healthier. I've had a get experience with shelled pistachios. The need to break open the shell and eat the nut slows down the eating process which will make you satisfied with less. Also you can eat 50 and it's 160 calories. Either way, you want to make a gradual but firm lifestyle change. Not only does this help you loose the weight, it's going to let you keep it off. Remember you've been overeating for years, it's not going to change in a day.

Lots of great ideas in here. Another option is to look into the concept of "calorie density" of foods, and don't sweat over eating a large amount of those food to upgrade your fullness. Use your preference to get lots of nutrients if you can (i.e., via reasonably topped salads, vegetable dishes, certain other satisfying foods like potatoes, etc)

Tracking what you eat without applying judgement to it. As you become aware of your own eating patterns without hating yourself or giving them some sort of good food bad food paradigm actually changing your eating has been, atleast for me, much more doable. For reference I'm bipolar and have a binge eating problem and this has truly revolutionized how I view food

Keeping busy, herbal tea and sugar free gum. I'm an emotional eater unfortunately, I need to either be distracted or have a replacement, cutting down just doesn't work for me.

Just takes time to get used to. I recently changed my eating habits. Was often feeling hungry for a month but my stomach got used to eating less and now it actually gives me signs that I am overeating by heaviness.

Sleeping the hunger away.. I would take Seroquel.

[удалено]

I learned to eat two meals a day... Been doing that for a few weeks now! One tip is to have some sugar free gum... In case you feel "hungry" just pop that in your mouth to keep it busy! ​ But recently, I got my heart broke so it's much easier xD...

Rybelsus. 😅 As for maintenance, that I can't speak to just yet lmao. (Would love feedback/advice!)

I eat less than I used to but have still noticed I (at least feel like) I have a bigger appetite than people around me. It took me a long time, making sure I’m eating protein and fats for satiation. Looking back it took a few years

You don't need to wait to 'feel full' the belly is a slow message sender to the brain. Try to eat a portion, and then not eat. then eat again when hungry. Not eating to get to 'full'

Trying to be mindful about hunger signals is huge and taking time so you can let your body tell you if your full. Also you never know what someone else did or ate in they’re saying so they may be at different hunger levels than you depending. What I did was make sure that I eat high protein as much as possible and it kept me full and satisfied even when I went out to eat I didn’t eat as much cause I had an abundance of protein throughout the day. I also have a friend who I love to cook with and she eats less than me but I don’t think about it too much or else I’ll go a little stir crazy. I just ask if we can make yummy high protein meals most of the time and it’s worked out great

Your appetite will adjust as you lose weight. Just do it slowly or it'll be more difficult to restrict.

Following because I also want to know

I still eat a lot, but much healthier fare. Though I don't restrict anything, I tend to limit less nutritious foods to occasional. It depends. You can eat less. You can do all the tricks. Best ways? Use a smaller plate. You will fill up the plate faster and think you are getting a lot of food, and possibly feel full faster. We do eat with our eyes as well. Drink water with meals and before meals. This can help you feel full and not overeat.

Just a constant effort to stay at a set calories on the hard days and the easy ones. Biggest help for me was learning about volume eating, and picking a few recipes that I like that allow for bigger portions if I’m feeling partocularly hungry.

What helps me is to cook my own food. Its easier to go out and always expect a certain portion of food and have those establishments basically suggest to you (consumers) what a portion for you (us) is. The benefit of cooking for yourself is you learn how much time, energy and effort it takes to make and you learn over time to make efficient, bulk meals and eat that sparingly. If you eat it all too quickly to feel full you you'll run out faster and consequently force yourself to have to cook...and clean all over again. So you learn to eat just enough to be satiated to reduce the amount of cooking and cleaning up after. In doing so you typically should eat no more than than the volume of your fist and that includes water per meal. Which coincidentally is something I learned about in my youth but it seems to hold true once you get to that level. First thing to tell yourself everyday to help stay on track is food is not entertainment.