Does anyone ever feel full/ satiate without gaining weight?

[Greedybugger]

Posted here for traffic.

I’m 5’6 and 10.4 stone, 40 yo female, I eat around 2600 kcals a day, complex carbs, clean protein, lots of vege, berries etc. Now and again I have a protein bar or drink but I usually stick to high quality food. I hardly eat sweets/ desserts or pizza/ burgers etc as I would just gain weight and still be hungry.
I’ve trained my whole life( I’m fit and strong / muscly) but I’m ALWAYS hungry and never really get full. Now I train for about 7-10h a week with a mixture of weights and cardio and I walk 45-60 mins a day. I honestly don’t know how so many women eat less than 2000kcal and feel satiated. I hate this constant food noise and I’m tempted with weightloss injections to not having to think about food all the time. Is there something wrong with me??
Would a glucose monitor help you think? Maybe my “ healthy” diet still raises my blood sugar a lot.

I would easily smash 4000-5000kcal a day but I gain weight if I eat more than 2600 and I would be very unhappy if I put on weight. I would love to lose half a stone but I can’t face eating even less food!!

Does anyone who is happy with their weight feel like they can eat so they get full? Or do you have to restrict yourself to not gain weight? And be a little bit hungry all the time?

AIBU- most people eat so they’re full and don’t gain weight
AINBU- most people can’t eat so they’re full without gaining weight

I have no idea what ‘clean cut meals’ are - do you mean some kind of ready meals.

the OP clearly prepares her own food, using healthy, unadulterated ingredients.

This might be a stupid question but do you think you’re hungry because of the amount of exercise you do? You must be using a massive amount of energy and therefore food if you’re training 7-10 hrs a week, could you reduce the training and maintain the same calories or do you think you would gain weight?

I am eating 1600 - 1800kcal/day. I do about 8000steps a day, go to the gym twice a week to do strength training and once a week I swim. I am mostly satiated. This morning I had two slices brown toast with mackerel on top for breakfast. I've had a large bowl of homemade leek and potato soup with a dollop of yoghurt and grated cheese for lunch and a chocolate rice cake as a snack. I am off to make a large dinner and if I am hungry later I'll have a protein bar (my new favourite things!) I am currently a bit peckish but it's making dinner time so I'd expect that. I am not perpetually hungry though. I am trying to lose weight so am eating at a calorie deficit and losing about 0.5lb a week.

This. You might well be pushing your body into stress mode, where its demands are higher.

I'm usually hungry. Running 40k a week, 5 x 30 min sessions on the exercise bike and 3 x 30 mins Pilates a week, eating one meal a day four days a week and having breakfast as well on the remaining three (when I have work) which I try to keep around the 2000 cal mark or less and I am just about holding at 9st 4. I'd like to lose half a stone but literally cannot fit in any more exercise and if I eat any less I will gnaw off my own leg.

I'm 64 and post menopause and my metabolism is shot. I would LOVE to not be hungry but the only time I'm not is immediately after eating.

It's not normal to be hungry all the time.

Are you sure it's actual hunger ? Not boredom, or thirst, or just enjoying eating ?

I also found that training my abs to be super strong has curbed my appetite. Lots of planks, crunches, sit-ups and other abs exercises. It’s hard to explain but just feeling my tight abs stops me from overeating. If ever I do eat more than my body needs I feel overly full, bloated and sluggish.

Does anyone who is happy with their weight feel like they can eat so they get full? Or do you have to restrict yourself to not gain weight? And be a little bit hungry all the time?

Yes, I eat until I don't feel hungry. I'm sure most people do that.
I do not restrict my intake. I do not gain weight.
I do not feel hungry all the time, but do feel hunger during the day.

I don't think this is unusual.

I’m 5ft10 and probably eat around 1800-1900 cals a day but I’ve found the only thing that keeps me feeling full is when I eat enough fibre and protein. I aim for about 90-100g protein a day and 35-40g fibre and plenty of water - I think it’s the fibre that is key to me feeling full though

I always cook from scratch, potatoes, sweet potatoes, legumes, lentils, broccoli or other greens, sourdough ( I make it)oats and chickpeas for example, protein sources like fish, definitely not breaded or deep fried, same with chicken, fillet steak and eggs etc, I do eat some tofu and quorn, they’re processed but I think that’s ok. Fresh or frozen berries with plain Greek yoghurt, nuts, , fats such as olive oil, avocado, nuts.

It probably is more of the fact that I like eating! I’m not physically hungry like having a growling stomach but I could always eat more! That’s so annoying as I don’t want to think about food all the time

Nope, no matter how nutrient dense my food is, in order to lose weight and keep my bmi in a healthy range, I have to spend most of my time feeling a bit hungry

I could only dream of eating that many cals. I can’t
eat more than 1600 ish without gaining, darn short height genes. Are you genuinely hungry? Do you drink plenty of water? I tend to eat 1100 when dieting and I do feel very hungry in week 1, then my body adapts.

It surely can’t be actual hunger, I don’t have a growling stomach all the time. It’s just that I can always eat more and it’s annoying having to think about food all the time

I’d definitely gain weight if I stayed on the same calories but didn’t train as much

ah I feel for you, I’d die on 1600 😳

Interesting! You probably are really in tune with your body as well!

It sucks!

Humble brag much

I feel like eating all the time but not sure if it is hunger. The only time I feel real proper hunger is if I exercise a lot. Honestly I'm not sure if it's such a good idea unless you enjoy it or need it for MH. I'm quite overweight but when I up my exercise my appetite goes crazy and whatever I lose in fat I gain in muscle (i do weekly body scan). I think I need to focus on being generally active and restrict carbs and not worry about working out if I'm ever to lose weight.

I’ve heard quite a few women in menopause or post meno eating only one meal a day, is that something you think helps symptoms or is it just to restrict calories?
For me I think the only way I wouldn’t have to be hungry or gain weight is to try these weight loss injections, they’re not aimed for someone like me though!

Wow! That’s sounds great! I think I’ll have to get a glucose monitor

Have you tracked your food to check how much protein and fibre you’re actually getting? They are what will keep you feeling full for longer.
On those calories you should be getting at least 150g of protein daily.
I’d suggest tracking and checking You’re getting the right amount of protein, particularly with the amount of exercise you’re doing.
Many say breakfast should contain a good 40g of protein. What do you eat for breakfast?

I don't (or rather didn't, I'm past it now) have any meno symptoms, I was one of the lucky ones. I eat one meal a day because as soon as I eat I am hungry and can't stop eating. So if I eat that one meal in the evening, it prevents me from spending the whole day eating (plus I can't sleep if I'm hungry, so one meal and then bed means I can sleep and I'm not snacking).

Injections would be no good for me as I'm at the lower end of my ideal bodyweight. I just need will power!

Oh 1600 is good for me, I manage ok on that. I always have 250 max for breakfast, and 400 max for lunch, so 1600 leaves a decent amount for dinner and small snack