Diet Help

IAmDemonx

Hello, I have only been actually using this app/site for a little bit. I have been trying to limit or reduce my calorie intake (from eating food) and increase my excercise just a little bit more (especially Friday Saturday and Sunday's) I know that a good healthy weight loss diet should be bigger meals towards start of day, and by end of day it should be small...

However I'm pretty sure I won't be able to drastically change my dinner consumption. So I want to try and just cut back a bit from each meal to further lower my intake.

I do have a few questions though

I tend to eat junk food while watching tv, how do I get rid of that desire/habit?

How to make myself feel full?

Anybody have any easy healthy meal ideas or recipes?

What should I do when I feel hungry but don't want to eat (like no snacks)?

How could I cut out junk food and their cravings completely?

Any suggestions or comments would be appreciated, if anybody also has feedback about my 3 days of diary (haven't logged in a while just restarted weds.) much appreciated

hamlet1222

I tend to eat junk food while watching tv, how do I get rid of that desire/habit?
- I find enduring a couple of weeks of cold-turkey on this is the only way - sorry.

How to make myself feel full?
- fibrous, low-gi, high protein foods are better, but really I'd try to conquer this psychologically, feeling hungry in the hour leading up to a meal time is normal, just learn to cope with it, and keep telling yourself that while your feeling hungry you're burning fat.

Anybody have any easy healthy meal ideas or recipes?
- Frozen banana in the blender - tastes like ice cream. Pizza without cheese, I put onions and chillis, and more fresh tomato instead.

What should I do when I feel hungry but don't want to eat (like no snacks)?
How could I cut out junk food and their cravings completely?
- Similar questions. Again, a couple of weeks cold-turkey worked for me.

brower47

Meal timing and proportions are better planned around your personal preference. If it helps you to stick to your calorie goal, eat less in the early part of the day and more later. That's my preference for myself and has been a key factor in keeping me sucessful. On days where I'm still feeling munchy once I've eaten my allowance, I drink a lot of calorie free or very low cal beverages like tea or diet soda.

hamlet1222

good tip, i also like cinnamon tea (with one teaspoon of sugar) for staving off the hunger.

kommodevaran

This has worked for me:
Don't bring trigger foods into the house. Don't buy anything that isn't meant for a meal.
Plan meals. Write shopping list based on plan, bring list to store, focus on list.
Eat four regular sit-down meals a day, and only eat at meals. Only non-caloric drinks between meals.
Eat food from all the food groups every day, alternate and rotate within groups.
Eat normal, ordinary, old-fashioned, traditional food, and cook most of it myself.
Eat food I like, never eat food I don't like.
Have treats occasionally, but preferably out of the house and in company.
Try new foods from time to time.
Don't use artificial sweeteners.
Learn to recognize and respect personal hunger and satiety cues.

J72FIT

IAmDemonx wrote: »

I know that a good healthy weight loss diet should be bigger meals towards start of day, and by end of day it should be small...

What makes you think so?

kommodevaran

J72FIT wrote: »

IAmDemonx wrote: »

I know that a good healthy weight loss diet should be bigger meals towards start of day, and by end of day it should be small...

What makes you think so?

The myth never dies.

capaul42

Typically my breakfast and lunch are small, only about half my calories for the day. I snack a bit during the day, usually fruit or cheese cubes. But my main intake is always dinner. But I always save calories for my late night TV snacking. Of course, this is usually after my workout when I need to replace nutrients.
My advice is to plan your day to what works for you. Eating before bed being bad is a myth. Your body burns as much calories as you sleep no matter if you last ate 20 minutes ago or 4 hrs ago.
I like to buy/make snacks that are low calorie but will hit my cravings and replace nutrients. Fruit, cheese, homemade energy balls and smoothies. And if nothing else hits the spot, I'll have a small serving of chips (my doctor says I need more salt in my diet due to my low blood pressure).

RodaRose

It has only been a couple of days. Give yourself time to adjust. Your hunger signals are going to be different now.
It's ok to fit some "junk" food into your day. People who pre-log the day before can plan out their food such that they can fit whatever they want into their day.
Perhaps add more veggies if you want: broccoli, cauliflower, yellow squash, zucchini, green beans.
Here is a recipe for roasted broccoli:
http://www.rachelcooks.com/2013/09/20/roast-broccoli-best-broccoli-ever/

Fuzzipeg

Please don't try to fix everything at once. You took awhile to get to this point so please take a shorter while to understand you, how you, your body wants to work. I think it is in next Fridays New Scientist, an article may set out to contradict the perceived wisdom that one needs to eat more substantially in the morning.

You may find it helpful not to have your "go to", food of choice in the house. But as long as you do not have health issues there is probably no reason to prevent you relying on smaller portions of what you usually eat possibly with the veggies mentioned above. A glass of water can be a good friend in fighting cravings, it can fill you up so you loose the impulse or distract you for a while. Crisp veg, like celery or carrot can satisfy the urge to chew.