p$m's Journal, 05 Apr 22

Are you eating enough? Do you eat enough protein for your weight and for maintaining strength? I would start with those questions 

it took me a good couple weeks of not listening to my body before it got on a similar page as me. i use to feel the same way. its almost like eating outa habit. but now i know i have to stop eating whether im full or not to stop from over eating because it takes my belly 20 min to tell me if im full or not. good luck!  

Hunger is generally felt more easily 'when there is a lack of nutrition of some kind,' 'when blood sugar levels are fluctuating wildly,' and 'when appetite-stimulating hormones are increasing due to lack of sleep. Meal = Nutrition puzzle An unbalanced diet does not allow vitamins and minerals to be fully effective. In addition to eating a nutritionally balanced diet, I personally recommend taking "high fiber vegetables" and "a small amount of various types of fermented foods at each meal. The gut and brain affect each other. In order to feel proper hunger, I personally believe that the first priority is to "maintain a good intestinal environment. Since it is not a drug, the intestinal environment does not change rapidly, but if you continue to eat a nutritionally balanced diet, you will surely get into a better state. Let's go slowly and unhurriedly.✨ ▽＜｜b✨ 

I struggle with that too but I haven't been hitting my protein or fiber goals. Protein does help me though but I'm going to try to keep my fiber at or above 25g again and see if that helps. it might retain water making you feel fuller.  

@liv I’m not sure I understand. If I eat the right amount of protein and fiber then what will happen. I will have that full feeling? So far the only thing that gives me that full feeling is bread.  

@ DJ and @AMC I think that it might be both my mind and out of habit. I’ve always associated feeling fell with that heaviness or bloated/ swollen tummy. Maybe retain my brain to understand that not hungry is full.  

So if hunger is a lack of nutrients and I don’t feel hunger then I’m good right? Cause that’s exactly how I feel not hungry.  

@bear @Tim @FST I’m not sure I’m understanding. When you say you feel full/ fuller longer is this the same as not being hungry or feeling a heavy stomach? I think this maybe part of my problem. What’s the difference between NOT hungry and feeling full.  

Maybe turkey or chicken subs? I ❤️ the tuna at Subway. Extra tuna and my fave vegetables on it. I eat lots of bread and pasta too and have been trying to figure out how to keep the calories down.  

Hunger has very little to do with whether or not I eat a lot of times and it is a gross thing to admit. If I ate only when hungry, I'd be 140 pounds. I know what you mean.  

Honestly, i prefer to eat one mega bite of chicken  

p$mさん＞ I'm not a doctor, but I personally think it's okay as long as the 'nutrition is balanced. 『I keep looking for that "full" feeling in my stomach even when I'm not hungry. 』 For the question in this 『』, I personally expect that the number of chews may be related to the number of chews. In general, it is said that the time needed to feel full is at least 20 minutes. Feeling full is a mechanism to protect the body from taking in an inexhaustible amount of nutrients. Personally, I believe that 'eating a meal that does not require you to be full every time' is less taxing on your body when you are conscious of your health ahead. 

Thanks everyone for talking this out with me. I think I realize the association I’ve made with that bloated uncomfortable feeling Tim mentioned as full and it’s not. It’s past full. I need to reprogram my brain to know full from over eating. I do try to count my bites/chews. It helps me slow down in eating. So I’m not shoving the next spoonful in my mouth before I’ve swallowed the last spoonful. It slows my eating down so it helps me get satisfied before I feel full.  

Just keep at it - continue with smaller portions and then your feeling of satiety will happen with the smaller portions...do not keep trying to "bulk" your intake to fill the stomach - it takes some time - but stay with it - it does work. The number chews is also relevant (eat a very small amount of nuts only a few - chew & chew & chew - an apple works too) I came to some personal conclusion that - breads and pastas almost seem to have an addictive quality - for me. I cannot explain it better than that. So keep it up - it will happen. 

@jergens thanks. Yep as long as I don’t give up I can’t be defeated! 

Are you making sure to drink lots of water? I know when I think I’m hungry, most of the time I’m actually just thirsty. 

What you are experiencing is a well known mental health issue associated with obesity.  

It's called Emotional Eating. Work on figuring out when you feel Hungry instead of full.  

Are you sure you're on the right diet for you? Really, all diets reduce food intake, but it often comes down to which one you can stick to and not be white knuckle hungry on. For a lot of people, it's low carb and higher protein, but I do better mostly plant-based. I do find if I start eating sugar or refined carbs, it begets more eating. Are you in a position where you can make your food decisions at the grocery store and not at home? If I don't bring stuff into the house, I won't eat it 

@ada - I think that maybe one of the problems. I’m gonna try drinking more water when I’m not feeling the fullness.