I weigh 223, and burn about 200 calories a day in cardio. Sp has my calorie range at 1550-1800, and I eat at this level with no hunger at all. This allows me to lose around 2 lbs most weeks.
I find that for me, eating foods that take time to be digested limit my hunger enough to stick to a healthy calorie range. Certain foods make me hungry. By simply upping fat, protein, and fiber, and cutting simple carbs, you can cut down a lot on hunger. I decided to do low carb, and get most of the carbs I do eat from vegetables, beans, and an occasional fiber bar.
The point is, you need to look at what foods are causing you to feel hungry while eating 2000+ calories. You should feel full. The secret to being a healthy weight isn't willpower. When people are hungry they eat more. It is about eating foods that get rid of your cravings. That way you can actually stick to the recommended range, without cravings.
The simple answer is, that people rarely overeat foods that are high in fiber, fat, or protein. They overeat carbs. Of course this is a more complex issue. We have to factor in types of carbs, glycemic index, and personal preferences, but generally people overeat because certain carbs cause them to be hungry. For most people these are sweets, or processed foods, and they can make small changes and get rid of cravings. Unlucky people like me, have to severely limit the types, and amount of carbs. However, not being hungry 2 hours after a meal allows me to stick to my diet, and I would rather miss that food, than die of obesity related complications.
Find out what carbs you have an issue with, and cravings are gone withing 2-3 days. Enjoy the rest of the carbs, along with the foods you regularly enjoy, eat in range, and lose the weight.
Russell - current BMI 28.6
197 - bmi 30 - done
164 - bmi-25
| current weight: 183.4