Lowered calorie goal and need help staying full
Replies
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My apologies, but 1200 is just too hard to maintain with adequate nutrition. I would quit on 1200. If you did not want people to comment on it, I would suggest not posting the 1200 thing. It is a sore subject with everyone. Everyone I know who insisted on limiting themselves to 1200 quit. We all have the same goal, to be successful.
I agree with the oatmeal.
Just because you quit on 1200, doesn't mean that everyone who tries it will quit. There are numerous people on here who did quite well on 1200 and didn't starve, quit, gain all their weight back, lose their hair and nails and muscles, etc.
Like she said, she didn't ask opinions about her cal limit, just wanted some suggestions for staying full on lowered calorie levels.
OP- like others have said, lowering your carbs is your best bet when cutting out calories. Proteins and healthy fats will help you stay fuller, along with lots of non starch veggies. Buy the bagged salads and keep them handy. Add some chicken, turkey, or whatever meat you like, plus cheese, avocados, seeds, nuts, etc. Measure out your toppings so you don't overdo it, and use some low cal dressing, or low carb oil and vinegar, but be sure you measure it. I found Maple Valley Farms Balsamic Vinaigrette is very good, and only 5 cals per serving. They also have a sugar free Raspberry Vinaigrette that is great too.
The veggies really help you feel fuller and if you like to chew your food, it takes care of those urges. Keep a bag of raw carrots, broccoli, cauliflower, celery, etc handy.
If you have Diabetes in your family, there is a good chance that you are insulin resistant, so lowering starchy carbs is good advice. This doesn't mean cutting out ALL your carbs, just get most of them from fruits and veggies (Non starchy). Cut down on bread, pasta, potatoes, etc.
Omelets are great breakfast or lunch food. You can add mushrooms and any other veggies you like to them to bulk up the volume. You can even just scramble it together if omelets are too difficult and time consuming. You can even throw the eggs into a low carb tortilla (Mission carb balance brand) for an on the go breakfast if you are running late. And even make 2 at a time and keep one for lunch later to pop in the microwave. Get creative. My fave is Ham, cheese, mushrooms, garlic, onions, and spinach, with avocados and a little salsa added after it is done. You can even precook the veggies ahead of time and keep in the fridge for a quick scramble in the mornings.
I usually use Egg Beaters and fat free cheese to get the protein up and calories down, then adding the avocados gets my healthy fats back in, without a lot more calories. For under 300 cals you can have a skillet full of food that keeps you full for hours.0 -
For me, I found that "breaking the fast" was the start of my hunger cycle for the day, so my best bet was to skip breakfast to save calories and have bigger more enjoyable meals. When I ate breakfast I was hungry every two hours thereafter. Without breakfast, I ate small lunch, then if hungry for a snack in the afternoon, I'd have 5-6 almonds or a low carb yogurt for about 50 calories. That left me enough in my budget for a nice portion controlled any food goes dinner with a small ice cream cone for dessert. Exactly what I needed to feel satisfied and enjoy life while still losing weight.0
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Eat less carbs and more protein. It's really that simple. And never go more than 4 hours without eating. My cal goal is 1200 and I never eat more than 1000, and I'm full and have tons of energy!
Did you put in your current weight and height? Activity level?
Exercise can allow you more calls, but don't eat them and you'll lose more.
GET RID of processed things like Jimmy Dean sausage biscuits. That's keeping you back more than you know! Eat oatmeal for breakfast. It sticks with you!
Message me if you want to!
THIS ^ would NEVER work for me.... not only because of the lower than necessary calorie limitation, but according to the diary, all she eats is tuna every day. I hate tuna.... and I don't think this is a sustainable way of living, in my opinion.
You have to find what works for you. There are so many people on here who have lost a lot of weight the proper way and will be more than happy to give you safe, healthy, sustainable advice. It's a long-term, lifestyle change.
Best of luck to you! :flowerforyou:0 -
For breakfast (or even lunch), hard boiled eggs are great. 2eggs, string cheese, and some fruit or veggies (even a slice of good bread) can make a good and portable meal.
Thanks. I did get two eggs this morning with some oatmeal. I brought some fruit for a snack and a Greek yogurt for other snack.
Hey is it true that cheese stays in your stomach for weeks? My coach told me that it's not the best snack because of that?? I always got those lite string cheese as a snack but now wondering? Your thoughts?
That is not at all true about cheese. WTF. That coach is an idiot.
Agreed! I doubt very much that anything actually stays in the stomach for weeks if you follow a low-processed food lifestyle - stomach acid is strong stuff!0 -
For breakfast (or even lunch), hard boiled eggs are great. 2eggs, string cheese, and some fruit or veggies (even a slice of good bread) can make a good and portable meal.
Thanks. I did get two eggs this morning with some oatmeal. I brought some fruit for a snack and a Greek yogurt for other snack.
Hey is it true that cheese stays in your stomach for weeks? My coach told me that it's not the best snack because of that?? I always got those lite string cheese as a snack but now wondering? Your thoughts?
That is not at all true about cheese. WTF. That coach is an idiot.
Perfect example of why not to listen to so called 'coaches'.0 -
I'm older than you, I started smaller than you, and lost 1.5 pound a week eating 1600 for months while doing a 20 minute workout a day, and that's it.
Get a new doctor and coach (beachbody coach I assume? Most are clueless. If you do a challenge program, you NEED proper nutrition).
Again- not the point of this thread.
No, My coach is not a beach body coach(she isn't any of those types of coaches) I really like and respect my doctor. I don't think telling me to switch my primary is good advice. I wasn't asking for calorie goals or being told my doctor and coach are clueless...I am getting proper nutrition but I was hoping to get some ideas of better things to eat and switch out the foods that aren't so great.
The point of the thread was to get good ideas of the foods that have helped you stay full. That's it. Not about the calories. Not about my doctor ext. I thought we were all on this page for similar reasons and would be motivating. Most of you have been and thanks for that.0 -
That is not true about the cheese.
Open an account on Pinterest and use various search terms.
They have people who have created plans for once a week cooking:
http://www.pinterest.com/vanze/once-a-week-cooking/
I never thought of this. Good idea thanks so much.0 -
My apologies, but 1200 is just too hard to maintain with adequate nutrition. I would quit on 1200. If you did not want people to comment on it, I would suggest not posting the 1200 thing. It is a sore subject with everyone. Everyone I know who insisted on limiting themselves to 1200 quit. We all have the same goal, to be successful.
I agree with the oatmeal.
Don't mind if people comment and it's only a short term way to break a plateau. Want to make sure everyone knows it's not permanent. Just trying to break plateau. Then back to my 1400.
I've always had motivational and helpful responses so that's why it posted here verses somewhere else. But I don't like people telling me my doctor and coach are clueless. Everyone teaches differently and maybe her research is a little different than the next but I trust them and am happy so far. It's only 100-200 calorie drop for a short period of time.0 -
For breakfast (or even lunch), hard boiled eggs are great. 2eggs, string cheese, and some fruit or veggies (even a slice of good bread) can make a good and portable meal.
Thanks. I did get two eggs this morning with some oatmeal. I brought some fruit for a snack and a Greek yogurt for other snack.
Hey is it true that cheese stays in your stomach for weeks? My coach told me that it's not the best snack because of that?? I always got those lite string cheese as a snack but now wondering? Your thoughts?
That is not at all true about cheese. WTF. That coach is an idiot.
lol I went and searched my self and I saw everywhere from 2-3 days to 10 weeks lol. I think that's way too long and I thought that it sounded off that's why I asked to see if it was something I didn't know. Lol the Internet is crazy.0 -
That calorie count sounds way too low! Are you trying to lose more than 1 lb a week? Healthy weight loss is only up to 1 lb a week. If you eat too few calories your body can go into "starvation mode" and hold on to as much fat as possible. Your metabolism will drop and you'll actually hamper your weight loss abilities!
No it's to break a plateau. It's short term till I can get through the plateau then back to my normal 14000 -
You need a new plan. Eating in the car is not a good idea. Set your alarm a half hour earlier so that you can have time to eat breakfast and so you do not need to rush to get to work. Do you have time on the weekend to cook some meals that you can have for breakfast during the week? (It does not have to be breakfast food.)
If you want a breakfast-type of food, try this Baked Oatmeal on the weekend and cut it into pieces for the week:
http://www.jillianskitchen.com/2012/09/03/blueberry-lemon-baked-oatmeal/
Bumping for the recipe, thank you!
OP: 1200 is miserable. MFP is great, but it's
pretty straight up generic when setting goals. The best part about this site is the free advice given by people who have done what you want to do in a safe and sustainable way. I would suggest giving this (and all the links referenced in it) a thorough read and set a calorie goal that's more suited to you individually.
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
I personally lost most of my body fat eating just below my maintenance calories of 2400. (Which is the purpose, right? Retaining lean body mass while losing fat, not merely "losing weight".) 1200 is not necessary unless you have a medical condition and are being monitored, or you're super short.
Best of luck!!
Thanks for the link I have been opening them all on different tabs so I can read after work. And the 1200 is not permanent. Only to break plateau. I do have a medical condition and am working with two medical professionals.0 -
You need to get rid of the bread and processed food. Add carbs from fruit and veggies, hummuh, white and sweet potatoes can replace bread for starches. If you are still hungry, have a salad, snack on cucumbers and celery. They will help. Also, I eat Greek yogurt with fresh fruit and a little Stevia for breakfast. You can eat it in the car. Salad with protein and chick peas or beans are good for lunch. I would agree with other posters to up your calorie intake and add some movement/exercise if you want to lose quicker. Tweeking your diet over time is the way to go. Don't rush it.
I eat Greek yogurt every day and NEVER thought to eat for breakfast lol genius. I like that idea. So that's normally my morning snack so what should I switch my morning snack too? Maybe hummus?0 -
I'd say that 1200 is too low for you. 1400 may be pushing it too. There is no reason to feel hungry all the time to lose weight.0
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That calorie count sounds way too low! Are you trying to lose more than 1 lb a week? Healthy weight loss is only up to 1 lb a week. If you eat too few calories your body can go into "starvation mode" and hold on to as much fat as possible. Your metabolism will drop and you'll actually hamper your weight loss abilities!
No it's to break a plateau. It's short term till I can get through the plateau then back to my normal 1400
As strange as it sounds, you may want to bump up your calories for a few weeks to break a plateau rather than lower them. If you have been dieting a while, taking a week off can also help, mentally, physically and emotionally.0 -
That calorie count sounds way too low! Are you trying to lose more than 1 lb a week? Healthy weight loss is only up to 1 lb a week. If you eat too few calories your body can go into "starvation mode" and hold on to as much fat as possible. Your metabolism will drop and you'll actually hamper your weight loss abilities!
No it's to break a plateau. It's short term till I can get through the plateau then back to my normal 1400
No, just no. No no no no. When you plateau, it means your body needs more fuel. You should actually up your calories, not lower them. You need to be eating 1600-1800 calories.
ETA: you can actually eat more than 1600-1800 calories, because I can cut on 1800 calories myself. So I am pretty sure you can still lose weight between 1800-2000. But that's just a guestimate from looking at your pictures and ticker.0 -
My apologies, but 1200 is just too hard to maintain with adequate nutrition. I would quit on 1200. If you did not want people to comment on it, I would suggest not posting the 1200 thing. It is a sore subject with everyone. Everyone I know who insisted on limiting themselves to 1200 quit. We all have the same goal, to be successful.
I agree with the oatmeal.
Just because you quit on 1200, doesn't mean that everyone who tries it will quit. There are numerous people on here who did quite well on 1200 and didn't starve, quit, gain all their weight back, lose their hair and nails and muscles, etc.
Like she said, she didn't ask opinions about her cal limit, just wanted some suggestions for staying full on lowered calorie levels.
OP- like others have said, lowering your carbs is your best bet when cutting out calories. Proteins and healthy fats will help you stay fuller, along with lots of non starch veggies. Buy the bagged salads and keep them handy. Add some chicken, turkey, or whatever meat you like, plus cheese, avocados, seeds, nuts, etc. Measure out your toppings so you don't overdo it, and use some low cal dressing, or low carb oil and vinegar, but be sure you measure it. I found Maple Valley Farms Balsamic Vinaigrette is very good, and only 5 cals per serving. They also have a sugar free Raspberry Vinaigrette that is great too.
The veggies really help you feel fuller and if you like to chew your food, it takes care of those urges. Keep a bag of raw carrots, broccoli, cauliflower, celery, etc handy.
If you have Diabetes in your family, there is a good chance that you are insulin resistant, so lowering starchy carbs is good advice. This doesn't mean cutting out ALL your carbs, just get most of them from fruits and veggies (Non starchy). Cut down on bread, pasta, potatoes, etc.
Omelets are great breakfast or lunch food. You can add mushrooms and any other veggies you like to them to bulk up the volume. You can even just scramble it together if omelets are too difficult and time consuming. You can even throw the eggs into a low carb tortilla (Mission carb balance brand) for an on the go breakfast if you are running late. And even make 2 at a time and keep one for lunch later to pop in the microwave. Get creative. My fave is Ham, cheese, mushrooms, garlic, onions, and spinach, with avocados and a little salsa added after it is done. You can even precook the veggies ahead of time and keep in the fridge for a quick scramble in the mornings.
I usually use Egg Beaters and fat free cheese to get the protein up and calories down, then adding the avocados gets my healthy fats back in, without a lot more calories. For under 300 cals you can have a skillet full of food that keeps you full for hours.
THANK YOU!! Exactly what I'm looking for. I was thinking making a big scramble on Sunday and putting Into container and cutting into 5 servings for breakfast for the week adding some stuff to mix in. I may have to do this on Sunday. 10 eggs so i would have 2/day I did that once before and forgot about it till you were talking about omlets.
I ordered a big produce box and pick up tomorrow so I can start getting my fruits and veggies in. Corn and peas are starchy I know but what others are not the best to eat a lot of?
Diabetes is in the family - luckily I don't have it yet but do want to avoid as long as I can. Maybe I'll pick up a diabetic cooking magazine. Can't hurt to eat that way now right?0 -
That calorie count sounds way too low! Are you trying to lose more than 1 lb a week? Healthy weight loss is only up to 1 lb a week. If you eat too few calories your body can go into "starvation mode" and hold on to as much fat as possible. Your metabolism will drop and you'll actually hamper your weight loss abilities!
No it's to break a plateau. It's short term till I can get through the plateau then back to my normal 1400
As strange as it sounds, you may want to bump up your calories for a few weeks to break a plateau rather than lower them. If you have been dieting a while, taking a week off can also help, mentally, physically and emotionally.
I did take last week off felt good to eat that pizza lol but I didn't binge or anything. 0 -
chicken,
fish,
lots and lots of veggies
2 fruits a day
eggs
greek yogurt (plain, you flavor it)
did I mention lots and lots of veggies?
Oats (plain, you flavor it)
ETA: If you're hungry, increase your protein. If that doesn't work, then you aren't eating enough. I end up around 1200 unintentionally, but i'm not hungry. If i was hungry i'd eat more.0 -
I'd say that 1200 is too low for you. 1400 may be pushing it too. There is no reason to feel hungry all the time to lose weight.
I haven't been hungry at 1400. MFP have me the 1400 limit and I followed that till I reached plateau. I Was afraid at 1200 I would be hungrier. It's only 200 less calories but ya know its a mental thing for me. Today I'm going to try 1300 and see how I feel. Not sure yet day too early 0 -
How long have you been on this plateau?0
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Then I'm eating biggest meal around 5-7 and sleep around 9. Not good.
Well, eating close to bedtime isn't detrimental to weight loss, so why is that not good? Do you find it makes it difficult for you to sleep?0 -
That calorie count sounds way too low! Are you trying to lose more than 1 lb a week? Healthy weight loss is only up to 1 lb a week. If you eat too few calories your body can go into "starvation mode" and hold on to as much fat as possible. Your metabolism will drop and you'll actually hamper your weight loss abilities!
No it's to break a plateau. It's short term till I can get through the plateau then back to my normal 1400
No, just no. No no no no. When you plateau, it means your body needs more fuel. You should actually up your calories, not lower them. You need to be eating 1600-1800 calories.
ETA: you can actually eat more than 1600-1800 calories, because I can cut on 1800 calories myself. So I am pretty sure you can still lose weight between 1800-2000. But that's just a guestimate from looking at your pictures and ticker.
MFP had me at 1400 so that's why I did that. I started my "diet" on my own going by that and was happy with it. Started at 238lb and am at 221 as of Sunday. So it's been slow and steady. Started end of April so don't think I'm loosing too fast or anything.
When I first started at 238 MFP had me at 1750 and as I've lost it's lowered it.0 -
Then I'm eating biggest meal around 5-7 and sleep around 9. Not good.
Well, eating close to bedtime isn't detrimental to weight loss, so why is that not good? Do you find it makes it difficult for you to sleep?
I don't sleep well with a full stomach. Toss/turn and just can't sleep. Have to get up several times to use bathroom and then can't fall back asleep. Maybe it's because the meds I have to take at bedtime are too soon to when I eat? Not sure and haven't asked dr about it yet.0 -
That calorie count sounds way too low! Are you trying to lose more than 1 lb a week? Healthy weight loss is only up to 1 lb a week. If you eat too few calories your body can go into "starvation mode" and hold on to as much fat as possible. Your metabolism will drop and you'll actually hamper your weight loss abilities!
No it's to break a plateau. It's short term till I can get through the plateau then back to my normal 1400
No, just no. No no no no. When you plateau, it means your body needs more fuel. You should actually up your calories, not lower them. You need to be eating 1600-1800 calories.
ETA: you can actually eat more than 1600-1800 calories, because I can cut on 1800 calories myself. So I am pretty sure you can still lose weight between 1800-2000. But that's just a guestimate from looking at your pictures and ticker.
MFP had me at 1400 so that's why I did that. I started my "diet" on my own going by that and was happy with it. Started at 238lb and am at 221 as of Sunday. So it's been slow and steady. Started end of April so don't think I'm loosing too fast or anything.
When I first started at 238 MFP had me at 1750 and as I've lost it's lowered it.
No, still no. Why would you lower it if you were still losing at 1750? That makes no sense0 -
Eat less carbs and more protein. It's really that simple. And never go more than 4 hours without eating. My cal goal is 1200 and I never eat more than 1000, and I'm full and have tons of energy!
Did you put in your current weight and height? Activity level?
Exercise can allow you more calls, but don't eat them and you'll lose more.
GET RID of processed things like Jimmy Dean sausage biscuits. That's keeping you back more than you know! Eat oatmeal for breakfast. It sticks with you!
Message me if you want to!
THIS ^ would NEVER work for me.... not only because of the lower than necessary calorie limitation, but according to the diary, all she eats is tuna every day. I hate tuna.... and I don't think this is a sustainable way of living, in my opinion.
You have to find what works for you. There are so many people on here who have lost a lot of weight the proper way and will be more than happy to give you safe, healthy, sustainable advice. It's a long-term, lifestyle change.
Best of luck to you! :flowerforyou:
Thank you. Yes I couldn't ever do 1000 OR eat tuna every day. Lol I don't like tuna much. Thank you for your kind words. I am hoping I get into a good grove. This 1200 is not permanent lol I could not do that forever not would I want too I enjoy my meals too much but also don't want to eat too much like before.
Been googling recipes and such and just making a plan I can stick to0 -
If MFP had your calorie goal set to 1400 why would you manually change that? I would definitely go back to 1400, you'd be way happier and still lose weight. You should not be going hungry on purpose, you need to fuel your body. I'd be absolutely miserable eating 1200.0
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I like a coleslaw (raw not with mayo) salad with shredded chicken mixed in. Get your flavor from the chicken. You can also add spices to get it to be more flavorful. Low calorie and you feel like you're eating a lot. Raw coleslaw is close to 20 calories for 2 cups.
You could also mix in a boiled egg.
You can get a low calorie high fiber tortilla (90 calories) and add lettuse and cucumber, things like that. Add one slice of thin sliced ham and one slice of cheese. Maybe two or three banana peppers for flavor. And you have a fairly filling wrap.0 -
I have 15 pounds to lose and I'm on 1450cals (and I eat back exercise cals so I will usually eat 1600-1800 cals those days unless I "save" them for a weekend bottle of wine and cheat meals) Although having said that I'm sedentary most of the time and have an office job. I couldn't cope with 1200 I've tried and it's too restrictive and I end up giving up.
If you're managing on 1400 and finding that easier I'd stick to that, however to answer your question this is what I usually do to fill up on less cals:-
pad out pasta meals with loads of salad so just have half a portion of what I'd usually make as a pasta dish and shove it on top of a hugely generous salad of baby leaves, cucumber, baby toms, peppers etc and dress it with balasamic vinegar sea salt and pepper.
Swap out potato wedges for butternut squash wedges baked in the oven with a spray of olive oil, sea salt, pepper, garlic powder, paprika and cayenne pepper if you like a kick. serve with reduced fat sour cream.
stir fry veggies with garlic, soy sauce, ginger, and black pepper. I use brocolli, thin cut carrots, onion, peppers, bean sprouts, loads of mushrooms and a few petite pois. You can either dry fry and scramble and egg in their for some extra protein, or my favourite scramble an egg white in with it (save the yolk) then add a broth of miso soup and chicken stock and finally stir in the yolk at the end! I sometimes garnish with a sprinkle of sweet chilli sauce too. If your feeling extra hungry and have the cals spare you can add a few noodles but it's substantial enough without.
Good luck xx
Your butternut squash wedges sound AMAZING!!! Also a tip I've used, swap sour cream for fat free greek yogurt. Tastes EXACTLY like sour cream, and no fat, low cals, and high PROTEIN!
:flowerforyou: 0 -
http://scoobysworkshop.com/calorie-calculator/
OP, go to this link and enter your stats. It will tell you how many calories to eat to still lose weight. Taking what stats you gave (weight, age) I plugged them in, I guessed your height to be 5'6, and it still said to eat over 1700 calories. This link also includes exercise into the calorie amount, so you don't log exercise calories if you decide to follow this plan.0 -
I would take more veggies to snack on. They are lower in calories so you can eat more of them and stay fuller. Drink more water, that will help. If you are too sensitive to caffeine coffee, for me at least, is an appetite suppressant.
For Breakfast: Have you considered doing any sort of protein shake? There are some pretty filling ones out there that may sustain you for a little bit longer. The one I normally take lasts for me until about 10-10:30 AM and then I'll have a small snack of a piece of fruit or vegetable.
Ideas regarding your lunch: If you are having to come home to walk your dog, why don't you just have some meals pre-prepped that only need to be put in the microwave so you can eat something a little bit healthier and more fulling.
I hope some of these ideas help you! Congratulations on the success that you've had thus far! Keep going! Skinny isn't the goal, healthy is! 0
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