Hi everyone.

I wanted to know if anyone else has ahd this expierience. First about me:
I would say that I don't have a terrible diet. I don't eat a lot of sweets or deserts or candy. However I do tend to eat a lot of bread. I try to keep an eye on waht I eat but I don't have a set diet or regiment that I stick to.

I am about 30 pounds over wieght. these days I think my weight has a lot to do with how much I eat, not necissarily WHAT I"m eating. I eat very fast and often continue to eat even after I"m full. I don't ahve agood sense of when I"m satified and I hink this contributes to my weight fluxuation.

Does anyone have any ideas on how i can change the way I eat so that I don't end up eating after I'm full already.

White bread is just as bad as sugar. Buy whole grain bread because the fiber attaches to the sugar molecules and take it down your digestive tract rather than getting digested right then and there in your stomach giving you a short high but become hungry moments later.

There are different ways to feel full. One of them is to eat a lot of raw vegetables. I mean, eat them by the bowlful, but avoid those high in calories (root vegetables). brocoli, cauliflower, lettuce, cabbage, peppers, cucumbers... they'll make you feel full and won't add to your weight. You'll notice you pee more and may get gassy though. Of course, everyone needs carbs, so you could add some fruits to that, like tomatoes, apples, bananas. For protein, have a can of tuna. Go heavy on the vegetables, control your meat and sweet fruit portions, and have one piece of whole grain bread or a few crackers (those stoned wheat crackers are awesome). A piece of bread can pack 120 calories. That's like one of those small yogurts.

The other way that you can approach this is by exercising like crazy. I highly suggest going to spin class, or getting on a bike. Commute to work by bicycle if you can. If you live less than 10 miles away and you live in a state with good year-round weather, you can totally do it. I've commuted to work on my bike even when I lived 20 miles away -- though that was a bit nuts. The fat will just melt off you, and your body will naturally tell you what you want to eat and what you want to avoid. It won't matter much how much you eat cause you'll be exercising so much that you'll really jump start your metabolism.

Or, a combination of exercise and a mostly vegetables diet. You CAN be satiated and lose weight. But I strongly, strongly suggest exercising like crazy. What it did for me is I lost 60 pounds (I'm now 6'2 180), quit smoking and built up muscle. I became happier, healthier, life is much better now. Those endorphin rushes are addicting too!