always over daily calorie consumed

goinalltheway

this is very frustrating to me. I'm unsure how to feel full without over eating while trying to lose 2pds a week. I don't exercise, i'm trying to change my eating habits, I'm looking to lose about 76 pounds, Its also hard for me to be positive during the week for my eating habits. I drink about 8 cups of fluid a day, mostly water. What do you do to keep your calories low and feel full throughout the day??? Any advise is helpful!!!

Goin' all the way!!!:explode:

shadow2soul

Can't help you on keeping them low. I'm trying to live a more active lifestyle and as a result can eat a lot. Lazy days for me are around 1500 calories and active days 2000+.

My suggestion is to reassess your goals. Maybe try for 1lb a week instead of 2lbs. Make small changes. If your MFP calorie goal is 1200, well there is a possibility you can eat more and still lose weight.

sexymamadraeger

I don't go for feeling full. If I feel full I've probably eaten too much. I tend to eat mini-meals throughout the day. I eat enough to feel good but I could probably eat a little more. Also, you have to figure out what's a craving and what's true hunger. In the beginning your mind plays tricks. You're in such a habit of eating sugar a certain time of day or drinking caffeine. So when you don't your mind tries to tell you how hungry you are. It can be pretty powerful.

Here's the way I learned to tell the difference. The days I was craving like crazy I would feel so hungry I could eat my right arm. So I would go grab a few bites of chicken or something healthy like blueberries. I'd still feel hungry. It really didn't matter what I ate. THAT's a craving. You have to distract yourself and tell yourself it will go away! When I got hungry my stomach would start growling or I'd start feeling lightheaded or just depleted. Then I knew I needed calories. I'd eat some protein and I was good to go. Eventually you'll learn the difference. It probably took me 3 or 4 weeks. The occasional cravings would hit and then they went away completely. It's all about re-training your mind so that it becomes used to your new habits.

I doubt you're truly hungry if you're eating all your calories for the day. But that's for you to figure out. Good luck!

sexymamadraeger

Oh! Believe it or not exercise helps with the hunger. I'd try it even if it's walking 20 min a day at first.

liznotyet

Light weight lifting, walking, and reducing sugar and flour calories all helped me reduce appetite. Try to exercise with your kid(s) sometimes so that they see Mom being healthy and encourage you, but also make it clear to them that sometimes you need to exercise time just for you too. Vegetables and protein at breakfast (spinach scrambled egg, celery and peanut butter) give me energy enough to get moving so that I don't want a snack 2 hours later.
good luck, add me as a friend if you want a big sister to egg you on.

vismundcygnus27

2 lbs a week might be a bit much for you. Why don't you try changing your goal to 1 lb a week and see if that is more manageable?

cincysweetheart

Veggies and fruits are always good for low cal ways to fill you up. If it's still not cutting it for you, I agree with the previous comment that suggests you may look at lowering how much you want to lose a week. How much are you going over?

Mgypsygirl

I do high protein meals, with two veggies and one is usually a huge salad, because it keeps me full. I also make smoothies with lots of fruit, yogurt, and protein powder. Other snacks I keep with me at work and in the fridge are snap peas, cut up peppers, celery, and cucumber, try dipping in a hummus dip. For breakfast I do oatmeal or yogurt. I also log my calories before I eat. It's easier to plan for snacking. Consider, some exercise like race walking. It will make weight loss easier, give yourself time and make small changes! You will amaze yourself!

davidbernstein148

- Take smaller bites
- chew each bite 30 times (or as much as you can)
- eat the protein first
- do not mindlessly eat in front of the TV or the computer.

Those are the big steps to take, I currently weigh around 275 (and have lost over 50 pounds) and eat between 1000-1250 calories a day, and I exercise, so it is possible. Also look at areas to cut calories, dump soda, if you drink coffee with half and half switch to almond milk. If you fail, that's OK, just get back on the wagon the next day.

mike_ny

Your problem is feeling the need to feel full. It's hard, but you really have to learn to feel satisfied without feeling full.

I definitely used to eat until I was stuffed and even staying active was on a path of continual weight gain. It took time and some real willpower, but now I stop eating when I've had enough and don't keep eating until feeling full. Believe it or not, once you develop that new pattern of eating a healthy small portion and walking away, on the rare occasion that you do eat to the point of being really full, it's very uncomfortable and not pleasurable at all. I now associate being full like that with feeling sluggish and feeling weighted down with no energy.

If you need to always feel full, you'll never get off the continual weight gain cycle and any weight you lose on a diet will be gained back. The fix for being overweight is not a temporary diet. The only long term fix is a lifestyle change of eating patterns and habits.

walt9859

I find that in the very beginning there are times I felt hungry but this only lasts a few days maybe a week, once you get yourself used to eating less you want less. Not exercising isn't a bad thing but could definitely speed up and help the process even if its just going for a walk. I for one think sugar free gum helps me from snacking and eating more. Ask yourself when you go to eat something are you really hungry or just bored or thirsty. Sometimes your body mistakes hunger for thirst. Also, I agree that maybe reassessing goals would be a good idea maybe a lb to 1.5 lbs a week would be better. It is a slower process but remember this is a lifestyle change the longer it takes you to take it off the more likely it becomes second nature. I have lost weight before and gained it all back this was due to unrealistic eating habits and being very active (which I stopped doing) and of course a lot of excuses as to why I gained it back. Do what works for you listen to your body try incorporating a few mins of exercise (walking for 5 mins) add a minute each day or find other things like Zumba that don't feel like exercise, become passionate about something that keeps you moving. Eating wise don't tell yourself you can't have something eat any food you want just know that it needs to be done in moderation. The more you keep yourself busy the less likely you are to snack and feel hungry. If you eat while watching tv turn it off and eat at the dinner table you tend to eat more while watching TV. Slow yourself down while eating take the time to savor each bite with slow deliberate chewing. The stomach and mind don't sync at the same time you may not feel full therefore you think you can eat more 10 20 mins later after continuous eating you feel full then extremely bloated from overeating.

cheetahrocker88

Thank you I am also reading message boards my name is Betsy I have been at this again seriously for last 20 days but getting discouraged because not able to stay in my calorie goals, I am learning as I go. Your post was helpful.

SaltyElephants

Two pounds is 7,000 calories. That means you'd have to cut 1,000 calories per day--which is way too much in my opinion. I'm going for half a pound a week, which drops my calorie intake from 1,800 to 1,500 per day. This basically means all I have to do is cut out snacks.

walt9859

Thank you I am also reading message boards my name is Betsy I have been at this again seriously for last 20 days but getting discouraged because not able to stay in my calorie goals, I am learning as I go. Your post was helpful.

Don't get discouraged there are times where you are going to go over your calorie goal believe me I have done it a few times just know that you need to allow yourself to mess up if not you'll fail because perfection cannot be obtained. I've lost 20lbs so far with this site in 2 months ( I weigh in tomorrow so hoping a few more down) but 32 lbs overall (since January) it is a slow process and there are times where I feel like its taking forever but at the same time the thing I like about mfp is the fact it keeps track of my days i've logged in I don't want to break that streak it holds me accountable and makes me more conscious of what I am eating and how much

cheetahrocker88

Thank you! I want to lose 40lbs. I won't give up ! I need to add more friends so far I have two and I realize this helps a lot!

chefmhs

I found from a lot of encouragement here that small and steady whens the race. I am going to sound like a broken record high fiber foods do the trick for me a bowl of real oatmeal not instant 1oz of chia seeds and 2 tablespoons of flax and 1/2 cup a blueberries and a Greek yogurt will keep you full to lunch remember that not eating enough is just as bad as eating to much.

curlygirl513

this is very frustrating to me. I'm unsure how to feel full without over eating while trying to lose 2pds a week. I don't exercise, i'm trying to change my eating habits, I'm looking to lose about 76 pounds, Its also hard for me to be positive during the week for my eating habits. I drink about 8 cups of fluid a day, mostly water. What do you do to keep your calories low and feel full throughout the day??? Any advise is helpful!!!

Goin' all the way!!!:explode:

I am a new whole foods vegan who gave up refined sugar. I eat a fresh delicious fruit for snacks. I also will eat some raisins, only 40 grams. Also whole grains and complex carbohydrates. Think oatmeal, all sorts of legumes. I love unsweetened soymilk personally. I do not avoid fat. Fat causes us to feel full. I eat good natural fats, like some olive oil, an avocado, pure organic coconut oil, an ounce of raw nuts.

I do not go hungry. I eat between meals and I eat meals. I am not hungry. But if at the end of the day I need a little something, I will allow myself a little something. It is fruit or some complex carbohydrate.

I hope you can find some ideas in my reply. I am not hungry. I couldn't handle being hungry. I wouldn't be able to stick to it. That's why I went whole foods vegan, (because I can eat a lot) and eat a lot of fresh fruit. I eat what is really yummy, and all of it is good for me.
(don't count the 4 trader joe's Joe Joe's I ate last night) LOL I don't do that very often at all.

bethanytapp

I think a couple people have already said this, but distract yourself. I found when I was still loosing the best distraction is to go for a walk. If I thought I was still hungry after dinner I'd go for a walk for 30- 45 minutes. When I'd get back I was usually not hungry, but if I was I would have some exercise calories I could eat back.

chefmhs

I agree logging your foods seems to change your perception when you shop and also a cheat day or 2 wont break you .

sharonpink

I've been adding real butter when I sauté a chicken breast in the skillet, heavy cream in my coffee, full fat cheese products. I've found that although I am eating more fat in my diet (which has always been pounded into our heads that we shouldn't eat fat), that I'm feeling more satisfied and have less hunger issues. And I am continuing to lose weight. Add a couple of hundred calories on your goal and see what happens. I bet it boosts your metabolism, you'll be eating more, and you will continue to lose weight.

leggup

How much are you going over by each day? 15 calories? 150? 1500?

Exercise is a great way to earn back calories, but it won't be enough if you're going over by 1000+ calories every day. I find it's great for earning 200-500 calories a day.

Per previous posters, loading up on veggies can help with psychological and physical hunger. One serving of spinach is 7 calories. When I want to have a 'big' dinner without going overboard, I pile 2 servings of raw spinach on my plate and then put the rest of my meal on top of it, letting whatever sauces run onto the spinach.

Chevy_Quest

I don't exercise,

@OP

Hi you are doing a lot of the right things but ^^this is really basic. There are a lot of success stories here about people who have lost the weight and kept it off for good. Along the way many of them discovered exercise and now have a brand new lifestyle of workouts that keep them motivated.

If your only goal is a number on the scale, chances are you will have difficulty. But, if you start adding some NSV goals (Non scale victories) such as walking pace, running distance, number of pushups, burpees, minutes of yoga etc. etc. etc - the journey becomes a lot more fun and a lot more interesting.

Good luck! And keep checking in here :flowerforyou:

segovm

This sounds pretty silly but one of the things that has helped me a ton is simply eating meat and veggies WITHOUT all the extra stuff that used to go along with meat and veggies.

I used to add bread, cheese, sauces, butter, a side of potatoes as well as some soda at about 900-1000 calories.

Now I just sit down with a turkey burger and some peas or broccoli and a small side of BBQ sauce for dipping flavor and get full off 350 calories.

For me the above is tasty and delicious. There's nothing wrong with the stuff I cut out, it's just most of the things I dropped don't fill me up and have a ton of calories so they are best avoided while I am trying to lose weight. I think if you tried a simple lean protein and ample veggie approach you would probably find yourself full without struggling to hit calorie goals.

goinalltheway

I have went over 3476 cal for 5 days over a total of 6 days, they were random days not consecutive, I know exercise would help me greatly but I lack motivation to start or even keep going, I enjoy the way you feel after sweating sessions. I also have a 18 mnth old who I have to bring everywhere which makes it more difficult to just get up and go to the gym, Im a person who has to have major exertion during a workout to feel accomplished. I wish I had a physical partner to help motivate me with the exercising part, my spouse isn't a gym person, he's the type that gets on a machine for 5 minutes then gets off and walks around while I am on my gym machine. its frustrating to take him bc he just does nothing while I go to achieve something. I feel like he's pushing me to hurry up. I'd also like to try like HIIT training or weights but have no idea what to do, I guess its overwhelming, I would like to get the consistency of cardio at the gym down before starting weights. I know it takes a month or something like that to get a habit down, I also use a food scale to measure my food.

Bri_Becq

I drink about 8 cups of fluid a day, mostly water.

- What else are you drinking???

Andrea4456

Try adding a side salad with every meal, or even as a snack. I notice that when I make salads part of my daily eating habit, I will unknowingly eat less (less calories).

I'd also look at possibly doing a low-carb kick for a week to jump kick your new eating pattern. It'll give you the freedom to not worry about calories and at the same time it'll shrink your appetite (shrink your stomach as well).

Every time I'm successful at dropping lbs and feeling great, it's when I start off with a week or two of low-carbing before I start counting calories. It helps me get off the sugar, without leaving me that "I'm hungry" feeling... b/c doing low carb, you're still able to eat if you wanna eat, it just has to be low-carb.

Best,
Andrea

djmom1984

I agree. Add more vegetables and water, less wheat products. Also, plan ahead for the day what you intend to eat.

DBoone85

I have went over 3476 cal for 5 days over a total of 6 days, they were random days not consecutive, I know exercise would help me greatly but I lack motivation to start or even keep going, I enjoy the way you feel after sweating sessions. I also have a 18 mnth old who I have to bring everywhere which makes it more difficult to just get up and go to the gym, Im a person who has to have major exertion during a workout to feel accomplished. I wish I had a physical partner to help motivate me with the exercising part, my spouse isn't a gym person, he's the type that gets on a machine for 5 minutes then gets off and walks around while I am on my gym machine. its frustrating to take him bc he just does nothing while I go to achieve something. I feel like he's pushing me to hurry up. I'd also like to try like HIIT training or weights but have no idea what to do, I guess its overwhelming, I would like to get the consistency of cardio at the gym down before starting weights. I know it takes a month or something like that to get a habit down, I also use a food scale to measure my food.

How are you going over 3476 calories in a day? What are you eating? I eat EVERYTHING I want to....I am not even trying to lose anything...and I could not come close to going 3476 calories over my daily. You need to plan your daily meals out ahead of time, add up the calories, adjust as necessary...then go for it. There is no reason for anyone to go over 3476 calories...you are just making terrible food choices. And exercise. If you cannot get to a gym, put that baby in a stroller and walk a mile. Next week walk two. When you get comfortable with the distance, run pushing the stroller. You can find a way to exercise if you are serious about wanting to be in shape and to lose weight.

mrbyte

Increase protein and lower carbs. You won't be nearly has hungry.

I'm right at 200 pounds and I need to eat about 3300 to maintain my weight while losing bf very slowly. So you will need to adjust accordingly for your LBM.

goinalltheway

I drink about probably a cup of coffee in the morning, and depending on the mood, juice or milk, but I measure out a cup only.

bbardwell0916

Eat more times a day and not huge meals. Also, lower your goals at first then once your body has adjusted to it, you can raise them back up. I had to lower my goals to 1lb a week but lost 10lbs in two weeks. Don't forget to change your drinking habit too. If you drink soda, drink diet. Water is the best method though. The more water you drink, the more weight you will eventually lose. Also, exercise (even a small portion in the morning) will help you not feel so hungry. Keep yourself active throughout the day so you don't get those bored hungry moments Good Luck!