If you don’t plan or track your food intake, and simply eat according to your appetite, your weight is likely to remain the same. This “programming” is a good thing, actually, and helps your body accomplish its goal of homeostasis. Your body doesn’t want to get fatter or leaner–it wants to maintain its current state, and to reach this it uses a complex system of mechanisms to carefully regulate both hunger and fullness ( https://
Losing fat and/or building muscle–requires conscious efforts to under- or overeat, which are often uncomfortable at first. When you place your body in a calorie deficit to lose fat, expect to deal with some hunger and energy issues for the first week or two. When you place your body in calorie surplus to maximize muscle growth, expect to feel over-stuffed at first and, well, like you’re overeating.
Many people mistake these discomforts as signs that something is wrong, and revert back to “eating on instinct,” and then wonder why they can’t lose or gain weight easily.
The key is trusting the process and staying the course, and the result always follow!