I do find that cardio is an appetite suppressant but it usually only affects me for about an hour or two after working out. However, I find when I've challenged my body far beyond the norm (switched up my strength training, increase weights, am training more than usual, etc) my appetite may not increase that day, but the following days.
Ensuring that you reach your calorie goals is important for;
a) Meeting your nutrition recommendations; macro and micro nutrients.
b) Keeping your metabolism 'revved up' and starvation mode at bay. In my own experience if I drop below 1400 cals consistently, my weight loss quickly slows to a crawl.
c) Preventing lean muscle/tissue loss over fat loss
d) A smoother transition to maintenance
c) Preventing food obsession and BED
There's probably other good reasons but those are just from the top of my head.
It's quite easy to increase your calorie intake without feeling too full. Adding more healthy fats to your diet is probably the easiest way because they are calorie dense (almost 2x the amount of cals per gram than carbs/protein). Ex; using olive oil, adding some nuts or seeds to your salad, some extra peanut butter, using avocado, a whole egg, etc. You can also add a glass of milk and drink your calories.
You can try eating smaller meals more often.
As someone who has eaten at many varying intakes... your body adjusts to whatever amount you take in eventually. I can feel just as hungry on 1800 cals as I can on 1200 cals after your body adapts to that intake. I remember the first time I went from 1300 cals to 1650 cals after eating at 1300 for about 6 months and I was a stuffed goat. After a week, it felt normal to eat that amount.
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
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