Committing to prelogging?
cicichirinos
Posts: 17 Member
Ok, this might seem crazy, but it is seriously my biggest problem right now.
Staying within my calorie limit is so hard for me. Social situations are tough, and so is being hungry all the time. I've read through the community and seen that prelogging is the most common advice. I've been following that, but I find it so hard to commit to what I've prelogged! It's like it's so hard for me to say no to being super hungry even though I know it won't fit in with what I've prelogged.
Do you guys have any advice as to how you say committed to your prelogging/calorie goal?
Staying within my calorie limit is so hard for me. Social situations are tough, and so is being hungry all the time. I've read through the community and seen that prelogging is the most common advice. I've been following that, but I find it so hard to commit to what I've prelogged! It's like it's so hard for me to say no to being super hungry even though I know it won't fit in with what I've prelogged.
Do you guys have any advice as to how you say committed to your prelogging/calorie goal?
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Replies
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I've been prelogging some days, and some I have to totally change it all! Try setting a goal to stick to the prelog, and if you succeed leave room for extra cals for a snack!0
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Prelogging is what really works best for me. I don't plan all of my calories. I leave at least 100 available in case I do want something unplanned for. If what I'm wanting is over my allotted calories, then I have to want it bad enough to exchange it for something.0
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I pre-log but then I adjust as the day goes on. Prelogging is a useful tool for me, but I don't see the point of forcing myself to stick to that if things in my day change.
For example, today someone in my office offered to go out for a good coffee.
So, that's about 90 cals for a small skinny latte vs almost 0 for an instant black coffee (yes there are a few cals in black coffee, but I don't log them).
I added that in to my diary, and as I'd done some exercise this morning, I had some cals to spare so I didn't have to make any changes. If my cals were looking tight, then I would look at the rest of the day to see if I could drop a snack or reduce the serving size of something later in the day.2 -
It works well for me to pre-log as I pack my lunch for the next day. I bring all my food with me to school and know what I'll be eating - that way I won't be as tempted to go get something bad or to hit up the vending machines. I also leave room for a snack or something later - it is super easy to change if I decide not to eat something or to add something.
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At some point it comes down to how bad you want it. You either decide the food and calories are worth more than progress or vice versa. Making the commitment is YOUR choice. I have no issues with my calorie goal and I pre-log all the time. It works because I make it work. I'm not being judgmental, just honest. Once you really decide to make changes, that's when changes happen. Good luck!3
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Well, I mean, how many calories are you taking in every day? Are you sure you're eating enough? Sometimes it's okay to bump up the calories a little bit. If you're THAT hungry, you need to eat more usually. But I don't know what your diary looks like.2
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I'm not fully committed to prelogging, we go out on a couple dates a week and it seems to be working ok. But sometimes I write down a meal ahead of time, start feeling trapped, and eat something completely different!0
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Pre-logging works for me and goes a long way toward keeping me on track. It sounds to me like you might want to focus on why you are so hungry all the time.
Evaluate what types of food you are eating and what helps hold you over throughout the day. It's a process! There are lots of different things you can try, too, as far as how many actual meals, the timing of your snacks, etc. I can tell you that I don't go through every day hungry all day long, feeling like I want to gnaw my own arm off lol0 -
I Pre-log, especially when I'm going out to eat. I meal plan for the week. I pre-log each day and if I have around 100 calories left, then I leave them in case I need a snack. If I've pretty much used my calories allowance I complete my food diary, which in my mind means I can't eat anymore - and I don't. This really keeps me on the straight and narrow as I really need to lose weight for my health (as well as my self confidence) so I wont cheat, because I'd only be cheating myself. It does involve in a certain amount of discipline and if you are eating and just logging it without thinking then you are unlikely to lose. Meal Planning helps, plan in lots of veg.1
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I'll prelog breakfast and lunch since I usually eat the same most days. Dinner I may prelog but most times I end up changing it because I decide I want to make something else.0
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I prelog the bulk but leave around 100-300 for unexpected wishes. I don't want to torture myself
(...more than I already do lol ) 0 -
You are not supposed to feel hungry all the time. How large is your estimated calorie deficit, is it appropriate for your height, weight, what have you set your weekly loss goal to? Maybe you are eating too little. Are you hitting your macros? Logging accurately? Do you eat your fruit and vegs? Have you experimented with meal timing?
Is prelogging difficult because you change your mind, or do social (eating) situations come up unexpectedly? If you know in advance when you will be eating out, you can plan around that; log the other meals and leave some calories for whatever you think you will be eating. Prelogging is a great way to create predictability and accountability, but it has to be flexible - nobody can predict the future and things tend to happen that demands that we can change our plan without throwing it completely away.
This is a learning process, and it can be exciting.1 -
cicichirinos wrote: »Ok, this might seem crazy, but it is seriously my biggest problem right now.
Staying within my calorie limit is so hard for me. Social situations are tough, and so is being hungry all the time. I've read through the community and seen that prelogging is the most common advice. I've been following that, but I find it so hard to commit to what I've prelogged! It's like it's so hard for me to say no to being super hungry even though I know it won't fit in with what I've prelogged.
Do you guys have any advice as to how you say committed to your prelogging/calorie goal?
why are you hungry all the time?
as for sticking to it...I wanted to not be fat...I made the decision and stuck to it....
But I wasn't hungry all the time either as I set a reasonable goal for myself and ate filling foods like protein.0 -
A lot of my friends on here pre-log. I think it's awesome that some people can be so goal oriented and stick to it! I don't do it but only because I know I will fail miserably if I try to be that strict with myself. If I go over on any particular day then sobeit. It's life. I am in this for the lifestyle change so I have to keep it realistic and realistic for me is logging in what I DO eat after the fact.0
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cicichirinos wrote: »Ok, this might seem crazy, but it is seriously my biggest problem right now.
Staying within my calorie limit is so hard for me. Social situations are tough, and so is being hungry all the time. I've read through the community and seen that prelogging is the most common advice. I've been following that, but I find it so hard to commit to what I've prelogged! It's like it's so hard for me to say no to being super hungry even though I know it won't fit in with what I've prelogged.
Do you guys have any advice as to how you say committed to your prelogging/calorie goal?
You shouldn't be super hungry all the time.
Is your calorie goal reasonable? If you have less than 50 lbs to lose 1 lb per week is better than an aggressive goal of 2 lb per week.
Is your activity level setting correct? Are you logging exercise and eating some of those calories?
Are you planning out a day where you eat enough calories and protein, fats, fiber? If not, try getting more of those things.
When you plan your day are you putting the calories where you get hungriest? I get hungriest between noon and 9PM so I eat the most then. I eat a small breakfast and bigger dinners and plan for 1-2 afternoon/evening snacks. I do not eat an equal 300 calories at every single meal.
Do you try drinking water or chewing gum and waiting 20 minutes to see if the feeling passes? Sometimes hunger cues are not reliable. You may need to drink more water.
Do you plan and pre-log food you really like to eat or just things you think you should eat? Plan to eat foods you like.
Do you tend to eat when you are stressed, upset, bored, etc? Develop different coping tools.
Are you getting enough sleep? I always want to overeat when I am missing sleep.
Do you have a routine or set schedule in your life or do you tend to do things whenever? I am a person with a pretty consistant routine. I prefer to plan rather than react to situations. If I wasn't that sort of person then I think it would be harder to pre-log.
My food options are usually limited to what I have in my house so it isn't really a surprise what is available for lunch. I don't eat food I haven't prepared at home myself more than once a week. It isn't so much a diet rule as my lifestyle. If I change my mind about a food I logged then I alter my log. Usually I can replace a logged item with something pretty close to the same calorie count.
Pay attention to foods when you log, weigh or measure so if you need to guess somewhere you can do so more easily.1 -
cicichirinos wrote: »Ok, this might seem crazy, but it is seriously my biggest problem right now.
Staying within my calorie limit is so hard for me. Social situations are tough, and so is being hungry all the time. I've read through the community and seen that prelogging is the most common advice. I've been following that, but I find it so hard to commit to what I've prelogged! It's like it's so hard for me to say no to being super hungry even though I know it won't fit in with what I've prelogged.
Do you guys have any advice as to how you say committed to your prelogging/calorie goal?
When I pre-log the evening before, I make sure to leave myself 400 calories to work with for snacks when the between meal hunger gets challenging.0 -
Just wanted to repeat the great advice you have gotten:
First, you shouldn't be hungry all the time. You have probably set your goal to aggressively. It's better to allow yourself more time and smaller goals and stick with it, then to rush through with giant goals and burn out before you get anywhere.
Second, is your prelogging realistic? Are you prelogging food you don't really want to eat in the first place? Your best bet is to find a style of eating that you enjoy and can fit in your calorie goals. Cutting out the foods you really like and trying to force yourself to eat foods you don't like because you think they are "healthy" is a recipe for disaster. Taking the time to figure this out is priceless, in my opinion!2 -
On top of what others have said, for me it's just taken lots of practice. I never used to be able to stick to what I planned, but the longer I try, the better I get at it.0
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You don't have to be hungry all the time to lose weight.
Play with your macro ratios and see if more protein/fat/carbs makes you feel more full.0 -
I almost never pre-log, because like you, I just don't stick with it. However, I like to pre-log my treats. If I know that piece of pie in the fridge is calling me, I'll pre-log just my treats/snacks. I find it easier stick with veggies and lean protein during meals but I struggle with making good snack choices when my calories are already limited.1
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Besides all the great advice already given, also see what kinds of quality, filling foods you are eating! If you eat a snickers bar for lunch, you're adding a lot of calories for something that's going to make you hungry in an hour! Take a little time to educate yourself (if not already) on best filling foods, macro ratio, etc... a big bowl of salad (greens, spinach, kale, fat free feta cheese, balsamic vinegar, add some protein like 2-3 oz grilled chicken or a boiled egg, etc... is going to keep you full longer than if you eat a half a muffin!).
Also, be careful with sugary drinks... they take up a LOT of calories and they are not going to fill you at all! Best to choose a breakfast green smoothie over a glass of orange juice (for example).
Sugary cereals and even instant oatmeals are also sugary foods which take up a LOT of calories and will not keep you satisfied for more than two hours!
Good luck!0 -
I prelog and I manage my daily average over the course of a week. That way if I go over one day, I make up for it another day by not eating as much or exercising more. In the iPhone app, pick a day of the week and be consistent. I go with Sunday. Then go to Diary/Nutrition/Week View/Last 7 Days. Manage the net average for the last seven days to come in under your weekly goal, then do that each week until you hit goal weight. This strategy seems to work for me.0
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Do you eat back your exercise calories? I will pre-log my default calorie goal and that gives me my exercise calories to either make spontaneous decisions, have bigger portions, or bank for the weekend.0
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I pre-log the entire week Saturday-Sunday so that I can view my weekly average and make sure it's under my TDEE. I try to leave a 3,500 calorie deficit but if I feel like changing something I do it. The worst that will happen is I lose 1/2 lb that week instead of 0.8-1 pound. No big deal. I prefer to eat less 6 days a week and have 1 surplus day so the pre-logging really helps me to not erase my entire deficit.0
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I only prelog for the next day bc I eat what I'm in the mood for. I meal plan on the weekend for the whole week so that I have several options ready and portioned out in the fridge. Then before I go to bed I log what I will eat the next day and I try to leave some wiggle room.
The next week I make different meals so that I get variety. Otherwise I get bored of what I'm eating and I'll fall off the wagon.0 -
I have to pre log. I feel like pre logging helps me stay committed. Honestly, you need to find what works for you. It takes trial and error to figure out what you need to stay satisfied. I've tried all the diets, but in the end it was 80% clean eating and 20% allowing myself treats, like my daily Dr. Pepper and cream and sugar laden coffee. Weight loss it tough, but I feel like finding the right way to do it for you body is half the battle.0
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Sometimes I prelog and sometimes I don't. Sometimes I change it and sometimes I won't haha
Why are you always hungry? Are you drinking enough water? Like everyone said before set realistic goals, it's not a race. This needs to be a lifestyle change for you and you need to set yourself up for success.
Do you weigh your food? When I first started I didn't and I was over estimating my calories! I was hungry all the time like you and about to give up until I bought my food scale and realized what I was doing.
Good luck to you!!!
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Pre-logging the day before has helped me loads because I know if I don't have a plan and I get really hungry.. it'll get the best of me (especially if I'm out and about and take-out is an option).
When I first started cutting calories, I felt hungry and craved things like crazy, but after a week or two, my stomach got used to not being near bursting full, though I still do crave stuff sometimes. It's not the best solution by far, but I started having a diet soda after lunch most days because it helps hold me over til dinner. If the hunger doesn't subside (and it's real growling hunger, not cravings), eat more satiating snacks with fat/protein to hold you over between meals.0 -
Pre logging is a great idea for many people.
One thing I have some of my clients do is to pre-log in the morning or the night before, and then make adjustments to it as things change.
But that being said, if you are finding yourself substantially hungry all the time, there's likely something else that needs to change to remedy this.
Could be that your calorie intake is too low.
Could be that your protein intake is too low.
Could be that your food selection needs to change so that you're eating foods that are higher in satiety.
Could be meal timing/distribution, etc.
Plenty of reasons, but anyway, extreme hunger shouldn't be the case.
Mild to moderate acute hunger is something most people should learn to deal with but chronic hunger and extreme hunger are problematic under most conditions.1 -
I pre-log a lot, especially if I make a couple lunches for the week. HOWEVER, once you've been doing this long enough to know what an average day looks like, you can be more flexible and cycle through options last minute without feeling stuck.
On a work day, I typically eat 1 slice of toast with a spread of some kind, a coffee (with 1 sweetener and 1/2 cup unsweetened cashew milk), and a banana for breakfast. Then a few hours before lunch I have a Kashi bar or a Special K Nourish bar and another 10 calorie coffee. Lunch is a lean meat sandwich, or a chicken and salsa wrap, or a chicken caesar salad, or a lean cuisine if I'm feeling lazy. Then a few 100 calorie snacks like Snappea Crisps, greek yogurt cups, a baggie of sliced apples mixed in with baby carrots. Dinner is usually free to be whatever I want it to be, because I always have room for 600 calories or more at the end of my day. Lately I like roasted veggies, 100g of salmon or chicken or pork loin, a few spoonfuls of rice... But I've succumbed and successfully worked McDonalds AND A&W into my calories a few times this month.
I always feel nice and full. Sometimes I even have a snack left over, that I can delete out of my diary to make room for ice cream! Or cookies.
My days off, I sleep in. So I get to enjoy a late brunch, with extra calories because I won't be eating two meals before dinner. Then a bigger dinner, or a treat. I don't feel deprived because I get PLENTY of the things I love.
The trick I guess is to prepare snacks and meals for work/school ahead of time and bring it all with you. I cook on my days off so there are always leftovers in my fridge, because I make the worst decisions when I've had a long day and cannot cope with the thought of going home to prepare an entire meal.
And I mean, pre-logging means you don't forget what you ate ever. And it also helps you fit tons of food into your day without accidentally going over your goal.1
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