As others have said, do make sure you are eating enough and not going too low. It makes a big difference to how easy or difficult it is to sustain your weight loss. I'd go so far as to say that eating at the top of your range to begin with or even a bit higher than that is better for you in the long run than eating toward the bottom. You can always cut a bit more after a month or two if progress is less than you'd like.
If you are already eating a good and sustainable number of calories and are still hungry all the time, then you have a few options. First (and you should do this anyway) go over what you're eating and make sure you haven't cut out too much fat and protein. As regards that feeling of being full, you are far better off cutting down on sugars and starchy carbs, and keeping the protein and fat (and the rest of the carbs, including small portions of the starchy stuff if you like that). However, try not to change your basic way of eating too too much to begin with (unless you are very highly motivated to do so), because it can be hard to keep up. You can always make modifications as you go.
Second, you can recognize that excessive hunger is quite normal when you have cut your calories drastically. Provided you have the motivation in you, it is entirely possible to grit your teeth and outlast it. I did that; it took about six weeks until I got to the point where my body caught up with my routines and how much I was eating, and I felt pretty normal despite a calorie deficit that was losing me 1.5 pounds per week. I can't say it was always pleasant, though, and it did require a willingness to be flexible and draw a line between "I'm hungry, but I'll be fine another hour until my planned snack" and "I really, really need to eat something now" and be willing to eat something healthy and small in the second case and hold off in the first case and constantly adapt.
Third, you can do what Sparkpeople will suggest and many here have done successfully and cut down much more slowly. In other words, first track to see what you are eating now when you eat "normally", then cut a few hundred calories off of that for a couple of weeks, then a few hundred more calories for a couple of weeks, and so on. It may make it much easier on you to do it that way.
Regardless of any of that, don't panic about the weight gain! Weight goes up and down all the time, check my tracker if you want to see an example. I never do anything differently, not anythign connected with the ups and downs anyway. Water weight does crazy things -- do you know a single large glass of water weighs about a pound? That could be the equivalent of your entire fat loss for a week. If it stresses you out too much to look at it every day, you could perhaps weigh less often -- I'd actually recommend not more often than every two weeks, always first thing in the morning before eating and after the bathroom. That should generally (though not always) be long enough to produce a reliable loss every time if you've been producing the required deficit. But you could also opt to weigh every single day until you are used to how your body acts, and just trust you're getting the results you need if you are hitting a new low every so often. This is what I did -- my scale has 0.5 pound increments and as long as I was seeing a new low number every few days I was confident I was making progress. And after the first time it happened, gaining 3 pounds overnight failed to freak me out anymore; I just trusted it was water weight and started looking for lows again from there. They always turned up, sooner or later.
In short, make sure you haven't bit off more than you can chew, make a plan you can actually live with long term, stay consistent with it and trust the process, and you will get there.
Height 5'8 1/2"
GW: Originally 150. Maintaining at about 146 since June 2013.
5K 4/21/11: 31:55
|40 Maintenance Weeks