Help staying below fat goal

jvsnt64ttc

According to the app my fat goal is 41g/day. I hit it already after eating breakfast (Greek yogurt), lunch (a salad with mozzarella cheese and tofu) and a snack (a protein shake with oat milk). I’m not even to dinner yet and I’ve already hit my fat limit and to top it off I’m still hungry. I started working out consistently four months ago and started the app one month ago tracking daily. Every single day I go over my fat goal. According to my home scale that measures body fat, it’s actually gone UP. While I am gaining muscle and feel fitter, I’m not getting leaner and it’s super frustrating. Does anyone have advice that could help me? Thanks comrades :)

Lietchi

Some important points first:

• fat intake does not make you fat. Bodyfat comes from calories and it is your calorie intake that will determine your weight.
• Bodyfat scales are notoriously unreliable. If you look more lean and are losing inches, your scale is simply wrong.

Now, regarding your fat intake: having a higher intake than your goal is not necessarily an issue as long as you're reaching your calorie goal and focusing on healthy fats. But, the only thing that does concern me is that you mention still feeling hungry and that is a matter to address.

I'm not sure where precisely you're getting 40gr of fat from without seeing your diary (you mention some foods, but no quantities). Switching to low fat greek yogurt could help if you're currently eating full fat, leaving you more calories for a more filling breakfast. Swapping out mozzarella for chicken could lower your fat intake too (if you're not vegetarian). Fiber can help you feel fuller - i see the word 'salad' but no mention of vegetables, fruit, whole grains, legumes, beans...

What are your current macro and calorie goals? You could perhaps benefit from a different macro split or perhaps your calorie goal is to low. Even meal timing could help your hunger: some people thrive on 6 smaller meals throughout the day, some people prefer 3 large meals, some people prefer to eat little in the morning/ at noon and more in the evening, etc.

ahvccenter

To effectively manage your fat intake and stay within your goal, focus on mindful eating, choose lower-fat options, and incorporate healthy habits into your daily routine. Prioritize nutrient-rich foods, control portion sizes, and be aware of hidden fats in processed foods

yirara

Yeah, there's no reason not to go over your fat goal unless you don't feel full. What makes someone feel full and happy is totally individual. Thus go out, experiment with different food, make a note what works for you and what doesn't.

jvsnt64ttc

Thanks friends! This is so helpful especially “I see the word 'salad' but no mention of vegetables, fruit, whole grains, legumes, beans...” That’s right on. My salads and diet in general has been too light on veg with hardly any beans or legumes. That probably explains why I’m not getting enough fiber too. Thank you all!