99 problems and calories are one!
fernie8787
Posts: 31 Member
So it has been hard for me to stay low on my calories this few weeks. Ever since i changed my weight goal my calories intake went down about 100 less. So how do you try to fix this. The days I tend to go over are when Im in school and trying to study. I usually want to snack while reading something. I also eat like every 2 hours or so. I eat 7:30 am then again at 10 ish and so forth. I don’t know if its something i eat evey morning that gets me hungry or I dont know. So asking how do you change this habit if it has happened to you. Do you think i should have a bigger breakfast? Any help is appreciated.
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Replies
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You could lower your weightloss rate and get more calories.8
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Since you're asking about food choices and staying within your calories it would be very helpful if you could open your diary.3
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Try a bigger breakfast or no breakfast at all or different foods for breakfast - until you try you won't know how you react.
My own experiment showed that breakfast has no impact either way on my hunger signals until lunch time so although I enjoy eating first thing it's an easy way for me to shave off a few hundred calories if I need to.
You can also change your calorie goal manually to whatever you choose to get the right personal balance of speed versus making adherence easier.2 -
Spinach Salad!
One day I was super hungry and made a gigantic (no I mean stupid gigantic) spinach salad with a decent amount of bleu cheese crumbles, bleu cheese dressing, mushrooms, tomatoes, and some freshly fried bacon, and almond slivers. It had SO much flavor and was a ton of food. I ate it out of a mixing bowl, it was delicious, and it was 500ish calories. SO much more food than a cheeseburger - it took me like 40 minutes just to eat it.
If that's not your thing find some greens you love, spruce them up, and then eat a ridiculous amount of them. Asparagus also works for me.
Bottom line - you can eat a lot of bulk and satisfy many cravings using green vegetables as your base.10 -
kommodevaran wrote: »You could lower your weightloss rate and get more calories.
How do you do that?0 -
ladyhusker39 wrote: »Since you're asking about food choices and staying within your calories it would be very helpful if you could open your diary.
Mainly asking for anything. If anyone has ever encounter this before. I usually get hungry between mid snack and lunch.
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Spinach Salad!
One day I was super hungry and made a gigantic (no I mean stupid gigantic) spinach salad with a decent amount of bleu cheese crumbles, bleu cheese dressing, mushrooms, tomatoes, and some freshly fried bacon, and almond slivers. It had SO much flavor and was a ton of food. I ate it out of a mixing bowl, it was delicious, and it was 500ish calories. SO much more food than a cheeseburger - it took me like 40 minutes just to eat it.
If that's not your thing find some greens you love, spruce them up, and then eat a ridiculous amount of them. Asparagus also works for me.
Bottom line - you can eat a lot of bulk and satisfy many cravings using green vegetables as your base.
I usually do get a salad before my homemade lunch. Its just consist of spinach, chicken, carrots, eggs, green peppers with a touch of Italian dressing. Sometimes i don't log in the salad because i don't how to calculate it. I do get full after having this lunch but this all before 4 pm. I try to eat something later on before night but if only if i have calories left.0 -
Try a bigger breakfast or no breakfast at all or different foods for breakfast - until you try you won't know how you react.
My own experiment showed that breakfast has no impact either way on my hunger signals until lunch time so although I enjoy eating first thing it's an easy way for me to shave off a few hundred calories if I need to.
You can also change your calorie goal manually to whatever you choose to get the right personal balance of speed versus making adherence easier.
I usually eat almost about 300+ calories for breakfast but thats almost banana and a granola bar. Sometimes i do eat fruit with cottage cheese or yogurt. That sometimes fills me up. I think I will try to eat later on if that helps. I was looking to change the calorie goal but cant seem to find it. But I also was wondering if it helps to change the calories to help me lose weight.1 -
1. I'm confused what you are saying about your calorie goal? I don't think changing your end weight goal makes any difference in your daily calorie allotment. What does make a difference is what your current weight is (calories drop as your weight drops and I hear birthdays drop calories as well because you get older). More so it depends on how many pounds per week you choose to lose (1000 calories/day for 2 lbs/week 500 calories/day for 1 lb/week and 250 calories/day for 0.5 pound/week. Could you have changed that? Take a look at your settings and make sure they are where you want them to be.
2. Your 300 calorie breakfast of banana and granola bar doesn't seem very satiating to me. Granola is a high calorie food because of the density of the cereal and usual high amounts of sugar/honey etc. I eat 250-300 calorie breakfasts every day and eat things like 2 egg omelets with tons of veggies, some bacon, & cheese or 2 turkey sausages with hot or cold cereal and fruit, sometimes a waffle and meat. I'm sure I'd be hungry on just a yogurt or cottage cheese without some meat or high fiber/low cal bread to go with it. You shouldn't need to feel hungry after a 300 calorie breakfast. If you do get hungry then add on a piece of low calorie fruit like melon or berries.5 -
Have you lost weight and your calorie amount has changed you mean?1
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You can manually set your calorie allowance - (web version) home page / goals / daily nutrition goals / edit2
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I actually do better with skipping breakfast most days. If I eat 1st thing in the morning, I'm hungrier for the whole day. Idk why, but that's how it works for me.
I also find that eating more protein helps me feel full longer and helps curb cravings.3 -
jennifer_417 wrote: »I actually do better with skipping breakfast most days. If I eat 1st thing in the morning, I'm hungrier for the whole day. Idk why, but that's how it works for me.
I also find that eating more protein helps me feel full longer and helps curb cravings.
Me too, I barely eat breakfast, maybe sometimes on a weekend.1 -
jennifer_417 wrote: »I actually do better with skipping breakfast most days. If I eat 1st thing in the morning, I'm hungrier for the whole day. Idk why, but that's how it works for me.
I also find that eating more protein helps me feel full longer and helps curb cravings.
I find once I start eating I don't stop eating, so the longer I can put of the first meal of the day the better. But it is very individual. that's what works for me (so far)1 -
Oatmeal as my first meal of the day keeps me satisfied for a long time. Yesterday I had it with a tbsp of raisins, 1/2 tbsp of almond butter stirred in, and 1/2 tbsp of maple syrup. Delicious!
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dwilliamca wrote: »1. I'm confused what you are saying about your calorie goal? I don't think changing your end weight goal makes any difference in your daily calorie allotment. What does make a difference is what your current weight is (calories drop as your weight drops and I hear birthdays drop calories as well because you get older). More so it depends on how many pounds per week you choose to lose (1000 calories/day for 2 lbs/week 500 calories/day for 1 lb/week and 250 calories/day for 0.5 pound/week. Could you have changed that? Take a look at your settings and make sure they are where you want them to be.
2. Your 300 calorie breakfast of banana and granola bar doesn't seem very satiating to me. Granola is a high calorie food because of the density of the cereal and usual high amounts of sugar/honey etc. I eat 250-300 calorie breakfasts every day and eat things like 2 egg omelets with tons of veggies, some bacon, & cheese or 2 turkey sausages with hot or cold cereal and fruit, sometimes a waffle and meat. I'm sure I'd be hungry on just a yogurt or cottage cheese without some meat or high fiber/low cal bread to go with it. You shouldn't need to feel hungry after a 300 calorie breakfast. If you do get hungry then add on a piece of low calorie fruit like melon or berries.
I think that the calories did change because of my weight but i really didnt notice it. As i kept going down my calories stayed the same but i think yes i was probably changing something that made it change.0 -
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I usually eat at 11 on weekends and tend to be full until dinner which would be 6. I do eat a big portion of food maybe thats why I would be full. I just going to have to change my eating hours to see if that works. Also i sometimes don’t eat dinner. I only eat granola bars but I know thats a lot of sugar. I just gotta change some stuff to satisfied myself for the day. My first class is 9:25 and have them back to back until 12.
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fernie8787 wrote: »I usually eat at 11 on weekends and tend to be full until dinner which would be 6. I do eat a big portion of food maybe thats why I would be full. I just going to have to change my eating hours to see if that works. Also i sometimes don’t eat dinner. I only eat granola bars but I know thats a lot of sugar. I just gotta change some stuff to satisfied myself for the day. My first class is 9:25 and have them back to back until 12.
you eat a bunch of granola bars and no dinner and wonder why you struggle with calories?2 -
jennifer_417 wrote: »I actually do better with skipping breakfast most days. If I eat 1st thing in the morning, I'm hungrier for the whole day. Idk why, but that's how it works for me.
I also find that eating more protein helps me feel full longer and helps curb cravings.
I find once I start eating I don't stop eating, so the longer I can put of the first meal of the day the better. But it is very individual. that's what works for me (so far)
Same.0 -
JaydedMiss wrote: »fernie8787 wrote: »I usually eat at 11 on weekends and tend to be full until dinner which would be 6. I do eat a big portion of food maybe thats why I would be full. I just going to have to change my eating hours to see if that works. Also i sometimes don’t eat dinner. I only eat granola bars but I know thats a lot of sugar. I just gotta change some stuff to satisfied myself for the day. My first class is 9:25 and have them back to back until 12.
you eat a bunch of granola bars and no dinner and wonder why you struggle with calories?
I usually don't eat dinner because i don't have much calories left. Maybe i guess i should go over just a little. I need food that is on the go because I'm always in a rush.0 -
fernie8787 wrote: »JaydedMiss wrote: »fernie8787 wrote: »I usually eat at 11 on weekends and tend to be full until dinner which would be 6. I do eat a big portion of food maybe thats why I would be full. I just going to have to change my eating hours to see if that works. Also i sometimes don’t eat dinner. I only eat granola bars but I know thats a lot of sugar. I just gotta change some stuff to satisfied myself for the day. My first class is 9:25 and have them back to back until 12.
you eat a bunch of granola bars and no dinner and wonder why you struggle with calories?
I usually don't eat dinner because i don't have much calories left. Maybe i guess i should go over just a little. I need food that is on the go because I'm always in a rush.
Pre-planning is required. You need to be more pro-active.
Breakfast, lunch and snacks are all packed and taken with me. Every day.
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fernie8787 wrote: »JaydedMiss wrote: »fernie8787 wrote: »I usually eat at 11 on weekends and tend to be full until dinner which would be 6. I do eat a big portion of food maybe thats why I would be full. I just going to have to change my eating hours to see if that works. Also i sometimes don’t eat dinner. I only eat granola bars but I know thats a lot of sugar. I just gotta change some stuff to satisfied myself for the day. My first class is 9:25 and have them back to back until 12.
you eat a bunch of granola bars and no dinner and wonder why you struggle with calories?
I usually don't eat dinner because i don't have much calories left. Maybe i guess i should go over just a little. I need food that is on the go because I'm always in a rush.
I mean, Your an adult. Preplan, pick beter choices, or dont. Not going to hurt anyones goals but your own by
"I only eat granola bars but I know thats a lot of sugar. I just gotta change some stuff to satisfied myself for the day. My first class is 9:25 and have them back to back until 12."
Granola bars are pretty calorie dense. just saying. especially for mindless snacking as you study. And if your choosing to eat granola bars over dinner and curious why your hungry next morning, seriously?
You already stated what you need to do, Do it :P1 -
I hate pre-planning, but as quiksylver296 said, it's required. Figure out your meals in advance so that you can eat dinner (if you want to eat dinner). Prepare your food at home. Insulated lunch bags are pretty inexpensive, and can work quite well. I know it's a pain, but it really helps.1
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StatsGuy99 wrote: »I hate pre-planning, but as quiksylver296 said, it's required. Figure out your meals in advance so that you can eat dinner (if you want to eat dinner). Prepare your food at home. Insulated lunch bags are pretty inexpensive, and can work quite well. I know it's a pain, but it really helps.
Preplanning is definately not required, It helps though i could never do it lol. So does realizing your not satisfied by your granola bars, Your crowding out a healthy dinner, And then waking up hungry. You know this, Being mindful and doing something about it. Granola bars are just an example. Learn beter choices and decide where your priorities lay and work with them. Most days i prefer late night snacking over breakfast, So thats what i do. But i pick healthy lower calorie nutritious snacks that satisfy my body and dont crowd out my healthy meals aswell. If your priorities arent in making beter choices not sure what anyone can do to help with your struggles with hunger1 -
Try different macros in your snacks. For me, protein is very important to control hunger. I can eat 800 calories of granola bars/doughnuts/cereal/whatever and be hungry half an hour later. But if I eat 200 calories with at least 10 grams of protein I'm fine for a few hours. So my go-to snacks often involve chicken, or greek yogurt with veggies, or high protein bars with 10-15 g protein.
Some people need fats for satiety, some are like me and need protein, do some experimenting.
Some people need a high volume of anything to feel full - if that's you try large salads with lots of veggies.1 -
meal prep in advance and use good healthy fats to sustain your hunger. Works for me and I'm on a 1300 cal goal, BUT I always eat about 1700 because I exercise every day. So you could always exercise and eat back those cals.1
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fernie8787 wrote: »
If you update your goal weight loss per week it will re calculate your needed calories. Ive found that my calorie allowance stays the same until I do that1 -
I mean i prep my lunch the day before but thats the only prep i do. I just have to change my food for every meal. Just have better portions and healthy choices. I do exercise but 2 - 3 times a week. Abd just throwing this out there Im wheelchair bound for 10 years now, its been hard to walk since my fracture knee and developing arthritis but I want to be able to walk again at least with crouches.0
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You can find on the go combos and learn their calories then stick with the same stuff for awhile.
When I was in grad school I had NO time. There was literally not enough time to do everything required in my life. At that time I found a few foods that worked for me, bought a food scale, and figured out all the calories for the few things I was eating. The staples of my diet at that time were bananas, spinach, yogurt, granola bars, turkey, Mrs. Olsen's potato lefse (I use it instead of bread for sandwiches because it's only 100 calories for 1 sheet), lettuce, red pepper flakes, hummus, carrots, and my water bottle. I also used bacon, mushrooms, and eggs. When I had time I'd fry up some bacon (you can put it on the stove and read for most of the time it's cooking). I made hardboiled eggs too which also take virtually no time and used them as take to school food or in salads.
Anyhow I recommend learning all of the calories and portion sizes of a few healthy foods and stick with them. If you find a day where you have more time then you can experiment with other things.
I also found in that environment that estimating (once I had a good idea) worked fine in a pinch. For example I just logged every banana at 110 calories. I figured over the week it would even out.
Keep it up though and just do the best you can, every day is a new day!2
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