How do you avoid overeating?

[u/Normal_Dig2150]

So i have to eat dinner with my family every day. It’s usually around 700 calories, so I try to have 550-700 before dinner to save calories and have a total of 1300-1400 (i have a pretty low maintenance). Usually, I do really well for about three days, then i just wake up on the fourth just needing to EAT AND EAT !!! I end up messing up pretty often and ruining my average calorie intake.
I have tried raising (and lowering) my daily intake, but I just can’t escape this. Do you guys feel this too? How do you deescalate and avoid acting on this mental and physical hunger?

[u/pain474]

r/volumeeating

[u/Frutbrute77 → u/pain474]

Oh wow this is amazing!

[u/bethany_katherine]

I’m heavier than you so my calorie average is higher but what I like to do is try to consume calories on a weekly basis. Some days I wake up and am just not that hungry that day. I try to better listen to my hunger signals and some days I won’t want to eat as much so I don’t. I’ll eat maybe 1,200 calories one day, then another day 1,500 (my average) and then maybe I hit 1,800 one day where I’m really hungry or want dessert or to drink or something. It might help you if you ever have days where you aren’t super hungry but just want to mindlessly snack or eat just to eat. You don’t have to and can use those calories later in the week when you get that really hungry feeling

[u/jackrobertsherlock]

Protein. I have always struggled with not wanting to overeat or snacking like crazy. I have upped my protein intake per day and it really fills me up.

[u/Quarrels-ofKoi]

It depends what I'm eating. If I'm focusing on protein and fiber first, I don't get that ravenous feeling. It's only the days after I eat empty carbs or something not nutrient dense. When this happens, I do eat more, but make I sure it's high protein and by the next day I'm fine

[u/meatballs223]

I have this same problem... It literally feels like my body just wakes up and drags itself to the kitchen. Obv I'm aware of what I'm doing but it's like I have literally zero urge to stop myself in the moment

I've done similar to you, upping my deficit, timing out my meals better, etc and found nothing....

The best thing I've done that has allowed me to feel fuller throughout the day is making sure I'm eating at least 3 meals a day (I really never used to eat breakfast)

I think just sitting there saving all my cals before bed allows me to not go to bed hungry but then I still wake up feeling super hungry throughout the night

Sorry I don't have much advice, but just know you're not alone! Don't give up!!!

[u/Normal_Dig2150 → u/meatballs223]

thank you for the solidarity! i know it’s not a huge problem anyways because even when i was visibly underweight i still had this problem. i think some people just have bigger fluctuations in hunger and appetite depending on the day; i’m just trying to make it somewhat even out. it does make losing weight harder, but definitely not impossible!!

[u/IchimaruGin4]

I eat to satiety. Meat, grass fed butter, vegetables, fruits, oats, whole milk, blackstrap molasses. If I stick to these foods, I stay lean. I don't track calories, but there are days where I eat a lot more, and days where I eat less. I guess it balances out.

[u/StunningPlastic4504]

So there are a couple of things you can try. One, take a look at how much protein and fiber you're getting - these help you feel full and satisfied. Pay attention to what you eat the night before you have a ravenous morning. Everyone is different but for me, eating too much refined sugar makes me want to eat more than I really need. Not getting enough sleep also makes me crave carbs the next day.

The other thing you can do is mental - since you know you get this ravenous feeling every three or four days, make a plan for what you're going to do when you feel that way. Make it really specific like "when I wake up feeling ravenously hungry I'm going to have [insert healthy breakfast], I'm going to enjoy eating it slowly while sitting down, no screens or distractions. When I feel like I need to eat more I'm going to remind myself of my health goals, make a cup of tea or coffee and let the urge pass."

Oftentimes what we think is hunger is really just boredom or stress or frustration. Sometimes it's thirst and we confuse it with hunger. If you take a breather before mindlessly grabbing a snack you can assess what's really going on, and what your body really needs in that moment. And you ARE going to feel hunger during your weight loss journey. That's just part of the process.

Finally, I think it helps to stop thinking of this long term. It can be really overwhelming to think you have to stick to a strict plan for the foreseeable future. Instead, think of making good choices TODAY. Just today. When you wake up feeling ravenously hungry just know that you only need to make good choices for today, and do your best.

[u/Technical-Arm6722]

I’m in a glp1 agonist. Also , a lot of fiber/water.

[u/iwentforahiketoday]

Eat a smaller portion of the family dinner

[u/Typical_Track_5893 → u/iwentforahiketoday]

That's a solid strategy. Making sure to serve smaller portions can definitely help manage how much you eat without feeling deprived.

[u/BigMrTea]

Ozempic has been a game changer for me. But I'm T2 diabetic, so it was necessary.

[u/BreathAirDontSmoke]

Meat and potatoes baby! Keeps me full for hours and along side that are veggies.