always over daily calorie consumed

__freckles__

I have opened up my dairy for anyone who's interested in giving me a review of how to cut calories......I don't think I will stay motivated to lose weight if my goal was losing 1lb a week, I get discouraged easily if I don't see or feel a difference, its hard for me without instant gratification. I've been logging for a month now and that's an accomplishment for me. I also am trying(doing) quit smoking, I haven't smoked since July 4th. I think my smoking cravings turn into eating moments at the moment.

You are eating too few calories. Some people can eat 1200 calories a day and feel fine. Obviously you're not one of them and there's nothing wrong with that. Wouldn't you rather eat more and not starve every day? It will take you longer to get to goal weight, but you won't be miserable and setting yourself up for failure every time you eat over 1200 calories.

Here are some links that may help you recalculate your calorie goals:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you%27re+new+here

Good luck! :flowerforyou:

LAT1963

I find biasing my diet low-carb rather than low-fat helps me feel full on fewer calories. You might try changing your diet strategy to see if low-carb works or low fat works best for you.

Is there a reason you cannot exercise? Even an extra 100 or 200 calories a day diet-leeway earned by exercise can make a big difference in how full you feel. (add: Can you get a kid-pack and walk 20 minutes carrying an 18 month-old on your back?)

I second the recent comment about not taking your calories as liquids. If you don't like water, try teas or herbal infusions. They have flavor but no calories or negligible ones (2 calories, 4 calories) and are cheaper than soda or dairy.

I started here on July 2 and it is July 21. I've lost 9 lbs in that time (though its possible about 1 lb of that is due to buying a new scale), so I'm worried more about losing too fast than too slow and what to change to adjust my loss rate down just a fraction. If it keeps up at this rate another week then I'll cut back exercise a little to keep my loss rate around 2 lbs/week.

Meanwhile feel free to check my diet and exercise logs to see if there's anything in them that gives you ideas for your situation. The important thing to note is that in general, *I am not hungry* on my current food intake. What I'm doing is working for me and you just need to find what works for you.

If you do start to exercise, use the concept of "target heart rate" to gauge your intensity (web-search the term, lots of info out there). People with no exercise history often think they have to go run as fast as they can until they can hardly stand, to count it as 'exercise'. But for fat loss a fairly comfortable pace with a little but of sweating and puffing is all you need. Heart rate is the most convenient way to stay at the exercise intensity that burns fat efficiently.

lalee93

I have just glanced through your diary for about the last ten days worth of meals. First off, you should be congratulated for the days that you have stayed under your goal. 1400ish calories is a pretty tight constraint and you are doing fairly well with it!! Way to go.

Next, I notice that you are logging plenty of "quick add calories". What are those calories made up of? Are you just adding a number in when you eat something and are not exactly sure how many calories are in the food? I would definitely log more carefully if I were you.

I noticed that you are drinking a lot of your calories. Half and half in your coffee every morning, for example, could easily be switched for another dairy product to be put in your coffee. I really enjoy using Silk Almond Milk. It has some flavor (kinda tastes like a hazelnut creamer, or something of that sort) while it also gives the coffee the tan color that I feel coffee should be and gives it a good mouth feel. I also use Splenda in my coffee and really enjoy it, but some people would rather not use artificial sweetner, and if that is your preference, I respect that. You could also make the switch from whole milk to 2%. I grew up on whole milk and notice very little difference between the two, but there is quite a bit of difference in calorie intake between the two. Also, I see multiple soft drinks. If these are your absolute favorite, you can include them in your diet, but you will need to make cuts else where. Perhaps cutting those out or finding diet alternatives (if you are open to that idea) would help you maintain a calorie deficit.

I also noticed a lot of items in your "snacks" column that have basically no nutritional benefit. I'm normally not one to critique this, as I too love those kinds of items, but if they don't fit into your daily allowance, they just don't. Perhaps cut back on the candy and sweets, or spread them out farther throughout the day. I completely understand not being satisfied until you fulfill a craving, but maybe you should concentrate on when you meet that need. Perhaps two or three gummi bears after each meal would fulfill that craving rather than mindlessly eating an entire serving.

Of course, adding veggies is a great thing, especially for satiety. I want to feel full! I'm not sure what these other people are talking about with being "content" :blushing: . Eating lots of veggies with your meal can help expand your stomach so that you reach that feeling of "gut busting full" without consuming a lot of calories.

I hope that some of this helps you with your weight loss journey. I am not an expert, but these are some things that I have noticed that help get me through the day. Whatever you do, don't give up! Even eating 500 calories over your goal per day, you are still in a deficit. You are still going to lose weight. You are still helping your body. You can do this.

Drevious

Here is what you NEED to do...PLAN Plan your meals for the week. Make it detailed. Count up the calories. Buy a scale, measuring cups, ziplocks, and tubberware. Dedicate a day for planning, grocery shopping, cooking, and preparing. I like to measure out everything and make each meal ready to go for the week. All week you don't have to think about it again! You just grab it from the fridge and go. Let me know if you have any questions or want any more advice on how to do this. I'm happy to help

Eleanorjanethinner

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.

Hi, just dropping in to say that a couple of years ago I was completely sedentary. I worked in a job where I sat all day, drove everywhere I went in the car and didn't exercise at all.

I started by being dropped 15 min away from work and walking there are back. This was hard work to start with! Then I went for 15-20 min walks in lunch too. Then I started yoga classes, and Zumba...

Put your 18 month old in a pram (stroller) and go for a short walk outside every day. Put headphones on with some pumping music, sniff the fresh air and enjoy. You don't need to go to the gym or do anything fancy to start with!

LAT1963

I disagree with prior poster's suggestion of switching to 2% milk in your coffee.

Studies show people drinking low fat milk tend to gain more than those drinking whole milk.

Other studies show that fat in micelles (ie: cream) is an appetite suppressant (the researchers were looking to make a synthetic version they could patent, to which my reaction is "why, when there's already a cheap natural product that does exactly what you're trying to accomplish?")

But--I'm coming from a low-carb perspective. We don't worry much about fat calories, just reducing carb-calories and looking for protein.

Eleanorjanethinner

If your husband isn't interested in exercising, see if he can watch your baby while you work out. For me, I'd go over goal many days if it weren't for my daily exercise. Plus, after having worked out, you don't want to "waste" it by eating bad so it's a win/win situation! My advice would be to add exercise. No excuses, just start. Even if you go for a brisk walk or jog.....just get moving!

Absolutely your husband should be watching his baby! Give them a chance to bond and enjoy spending time together. Give you some time off... it's a necessity, I think!

love8383

microwaveable steamed veggies are only 100 calories, non fat greek yogurt is 80 calories, salad with fat free ranch dressing only 25 calories for 2 tablespoons, 1 banana 110 calories, ....these things are quite filling.

pleasurelittletreasure

I think changing your perception of 'instant gratification' will help you also. Yes, I want to lose weight as fast as the next person. But I didn't want to be starving all the time and have that jeopardize my goals. So, I settled for 1lb a week instead of 2. Do I wish it were more? Sure! Am I happy at the end of the day? Heck, yes! I am able to eat enough to feel satisfied, exercise a little more if I want a little more (and what they are saying about exercise helping curb your appetite is true!), look at my log at the end of the day and *BAM* - that is instant gratification for you: a good day, no red. I go to sleep ready to conquer the next day. And even though I set my goal to lose 1lb a week, I'm actually losing it a little bit faster.

And I'm no great exerciser, either. A half hour here, another half hour there. My successes come with pre-logging and choosing foods that give me a lot of crunch or flavor and some bulk in my stomach. Right now I am enjoying all the summer fruits. Low cal, lots of mouth feel, loads of satisfaction. It hasn't been what you might call instant gratification right now, but perhaps you can see how this can be a daily instant gratification. And check out my ticker. Losing is a great motivator, no matter what speed.

sammanchester

Hey - I just checked your diary. You have so many cals lost in sauces and extras - use less mayo, ranch etc and cut back on the dairy - cheese, milk etc. and you'll be fine. After a while you really start to appreciate the taste of stuff so you can use less and not notice it. Keep it up!

tracymayo1

I think the main issue is you are not allowing yourself enough calories by setting your weight loss goal per week too high at 2lbs/week.
You are more than welcome to look through my diary - I eat what I want and remain within my alloted 1530 calories (no exercise) MOST days.

I know you want results fast - but the reality is that it won't happen.
I quit smoking almost 2 years ago this November - and that is why I put on all my weight.
I would eat instead of smoke, plus smoking speeds up your metabolism - so if you keep eating like you were PRE quitting - then you will keep putting weight on.

Now that you quit smoking - you are fighting a battle that is going to be that little bit tougher - so I sincerely hope you drop your weight loss goal to 1lb a week (some weeks you may lose more regardless..or not lose anything - it happens) but it needs to be realistic and attainable. If you are always hungry where you are now at just over 1400 calories - then you arent doing yourself any favors.

If you are starving all the time, you are going to cheat.. which will add to the vicious circle you are fighting now.
Feel free to friend me if you need to talk, or just want to have more people to encourage you. you CAN do it - but you need to NOT set yourself up for failure...

Edit to add: I also noticed your calories are mostly from condiments etc.. and the soda! Try cutting out JUST the soda for a week - replace it with water (even if you flavor it) and see what happens... I bet you get a surprise...

Ajmoreman

Perfectly worded! It took me several weeks to retrain my brain for what kinds of foods to eat as well.

Stick with it - it'll get better, we promise!!!

Jess__I__Can

Stop trying to feel full and start trying to feel not hungry -- two different things. It takes time. Best of luck.

joanna_82

Try a few weeks with your goal set to 1lb a week. Just see what happens. Progress is progress no matter how slow.

I have mine set at 0.5lb per week and I've been at this 7 weeks and while I have only lost 10 pounds I've made huge progress with my diet and how I eat and what i choose- which is more important to me than the weight loss number. I want to eat properly for the rest of my life not just while I'm trying to lose weight!

After having a quick look at your diary, I would echo other comments. Try more home cooked stuff rather than fast food. Fruit and vegetables are the key. Lots of small lower calorie foods will fill you up much more than the one or two high calorie meals.

If you have been in the past someone who liked your junk food, liked sweet stuff and snacks, it is hard to stop having them. But its about incorporating them into your diet occasionally, in a balanced way, rather than having them every day.

I log every day and I have 1650 calories and I would say for the most part I don't feel hungry.

Try a few small changes to the diet along with lowering the weight loss goal and see how you go.

Good luck.

Vivianna777

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.

Thanks for this; I too have trouble keeping within my caloric limits. Not because I feel hungry, but because (I think) I'm bored (I usually snack in the evening, after everything is done and kids are in bed).

euronorris

A few things:

Ditch the instant gratification attitude. You didn't gain the weight in a couple of weeks, you're not going to lose it in a couple of weeks. It will take time, there will be ups and downs, but with the right attitude you WILL do it.

Reduce the processed/junk food, and introduce more natural stuff. For example, you could have 150g of full fat, natural yoghurt, with some berries (of your choice), thrown in, a banana, and either a soup or a salad for lunch, for the same amount of calories as you currently eating with just one burger. It'll fill you up more, and for longer, and you will be feeding your body with some great vitamins and minerals.

Increase your calorie goal. 1200 is clearly not sustainable for you, or you wouldn't be struggling. There's no point getting that 'instant gratification' loss of 2lbs in the first week, if you're not going to be able to stick at it the next week and gain some back. Not only is counter productive to losing weight, but it's terrible for your motivation and self esteem. You're literally setting yourself up for failure by putting so much pressure on yourself like that.

Exercise will allow you to eat more. Walking is exercise, and you can definitely fit that in with the baby. There are a number of apps you can get on your phone (I use Endomondo) that will track your distance and speed etc. If you want to feel a sense of accomplishment with it, then compete against yourself. Time a 1 mile walk. Next time you walk that mile, aim to beat your time. Keep going with beating the time/increasing the distance. It will all help to give you extra calories to use/increase your deficit.

Well done on giving up smoking. I know how hard it is, and I've tried to do it at the same time as losing weight too. It was hard, and I lapsed several times on both fronts, but keep plugging on. Keep at it!

Chevy_Quest

A few things:

Ditch the instant gratification attitude. You didn't gain the weight in a couple of weeks, you're not going to lose it in a couple of weeks. It will take time, there will be ups and downs, but with the right attitude you WILL do it.

Reduce the processed/junk food, and introduce more natural stuff. For example, you could have 150g of full fat, natural yoghurt, with some berries (of your choice), thrown in, a banana, and either a soup or a salad for lunch, for the same amount of calories as you currently eating with just one burger. It'll fill you up more, and for longer, and you will be feeding your body with some great vitamins and minerals.

Increase your calorie goal. 1200 is clearly not sustainable for you, or you wouldn't be struggling. There's no point getting that 'instant gratification' loss of 2lbs in the first week, if you're not going to be able to stick at it the next week and gain some back. Not only is counter productive to losing weight, but it's terrible for your motivation and self esteem. You're literally setting yourself up for failure by putting so much pressure on yourself like that.

Exercise will allow you to eat more. Walking is exercise, and you can definitely fit that in with the baby. There are a number of apps you can get on your phone (I use Endomondo) that will track your distance and speed etc. If you want to feel a sense of accomplishment with it, then compete against yourself. Time a 1 mile walk. Next time you walk that mile, aim to beat your time. Keep going with beating the time/increasing the distance. It will all help to give you extra calories to use/increase your deficit.

Well done on giving up smoking. I know how hard it is, and I've tried to do it at the same time as losing weight too. It was hard, and I lapsed several times on both fronts, but keep plugging on. Keep at it!

@Euro - This is very well written and right on point! I wish I had read something like this 10 years ago and then maybe I wouldn't be where I am today. Great Post! :drinker:

Greywalk

Exercise because afterward I don't feel hungry..and eat protein which my body needs to rebuild muscles. Even if you lose all the weight what will you look like without toning what you have?

euronorris

@Euro - This is very well written and right on point! I wish I had read something like this 10 years ago and then maybe I wouldn't be where I am today. Great Post! :drinker:

Thank you.

And you and me both! lol It's taken me a while to learn these lessons myself.

BeautifulMe322

THIS!

pookeyism

I would not be able to make more than general suggestions about keeping calories low without knowing what you are taking in. For example when you say you don't exercise, do you not go into a gym because you are on your feet already, or maybe even you just don't want to exercise - there is nothing judgmental in that, but be really aware you aren't going to feel much better if you drop 50 lbs but do nothing to improve your physical condition, where you might feel awesome after just a few pounds and a bit of exercise.
It doesn't have to be much.

Please reconsider shaving your eating habits down to a bare minimum, it will not work for long and every time your body yo-yo's it is a different journey to lose again.

Good luck!

theCaityCat

I *really* like Euronorris' post. You should read it again if you've already read it.

My two cents, which echo nearly everyone else here: Judging by your diary, you could really stand to drink more water. I cut diet soda two weeks ago and right now I only drink water, with the occasional V-8 Fusion (because I have part of a flat remaining from Costco). It has drastically cut down on my junk food cravings. Water intake REALLY helps to keep under your calorie limit.

Also, you drink a lot of your calories. This will not help you feel full or satiated. Carnation instant breakfast is not a good long-term meal replacer. Eat your calories in salad/fruit/veggie form. You'll feel satiated for longer and you will get important nutrients.

Finally, exercise is a really important part of losing weight and being healthy. Even pushing your child in a stroller for half an hour would help you. Plus, as others have said, exercise helps a lot of people to not feel as hungry. It certainly helps me.

donut0420

This is a recipe I use for a "negative calorie" soup.

2.0 large (7-1/4" to 8-1/2" long), Carrots - Raw
3.0 stalk 7-8 inches long, Celery Stalk
2.0 large, Turnips - Raw
0.5 large, Squash - Zucchini, includes skin, raw
0.75 head, large (about 7" dia), Cabbage - Raw
1.0 package (10 oz), Spinach - Raw
4.0 cube, Chicken Stock Cube
1.0 cube, Low Sodium Chicken Bullion Cube
15.0 medium, Mushrooms - Raw

Cut up veggies, cover with water, throw in bullion cubes and boil for an hour or so.



Now, I'm not sure about this whole negative calorie shabam, but this soup IS tasty (especially with a little bit of lime), easy to make (especially if you get pre-cut veggies) and has very few calories. It makes a TON - even when I halved the original recipe, I had about 15-20 servings. I eat it whenever I'm feeling "hungry" and it fills me up in no time with very little fallback.

Dawn5202

Hang in there! I looked at your diary and even though I have only been at this since May (lost 14 pds so far), I saw many ways that you could cut calories but increase the amount of food that you are eating. First cut the sugar and whole milk. I like Stevia and it is a natural sweetner with no calories. I would also cut the white bread, whole milk and full fat mayos and dressings. Then add lots of veggies. Try skinnytaste.com for low cal salad dressing recipes and even buy some lower call dressing. You could definitely be eating more with less calories if you made some changes to what you are eating. Try slimwiches for your sandwich (only 90 calories instead of the Jimmy Johns bread at 360). I hope that this helps. Also, preplanning some meals and logging in advance will help to keep the calories in your goal range. As for exercise, I would try some - walking, dvd of some type or whatever, but you will lose faster and it is sooo good for you and I can relate because exercise is the hardest part for me. Feel free to add me as a friend if you would like! Good luck and quite beating yourself up.

WinoGelato

A few things:

Ditch the instant gratification attitude. You didn't gain the weight in a couple of weeks, you're not going to lose it in a couple of weeks. It will take time, there will be ups and downs, but with the right attitude you WILL do it.

Reduce the processed/junk food, and introduce more natural stuff. For example, you could have 150g of full fat, natural yoghurt, with some berries (of your choice), thrown in, a banana, and either a soup or a salad for lunch, for the same amount of calories as you currently eating with just one burger. It'll fill you up more, and for longer, and you will be feeding your body with some great vitamins and minerals.

Increase your calorie goal. 1200 is clearly not sustainable for you, or you wouldn't be struggling. There's no point getting that 'instant gratification' loss of 2lbs in the first week, if you're not going to be able to stick at it the next week and gain some back. Not only is counter productive to losing weight, but it's terrible for your motivation and self esteem. You're literally setting yourself up for failure by putting so much pressure on yourself like that.

Exercise will allow you to eat more. Walking is exercise, and you can definitely fit that in with the baby. There are a number of apps you can get on your phone (I use Endomondo) that will track your distance and speed etc. If you want to feel a sense of accomplishment with it, then compete against yourself. Time a 1 mile walk. Next time you walk that mile, aim to beat your time. Keep going with beating the time/increasing the distance. It will all help to give you extra calories to use/increase your deficit.

Well done on giving up smoking. I know how hard it is, and I've tried to do it at the same time as losing weight too. It was hard, and I lapsed several times on both fronts, but keep plugging on. Keep at it!

Great post - great advice.

jkal1979

OP, I'm not sure if it's been mentioned yet, but look into foods with a higher protein content. They will help keep you fuller longer.

As far as your logging goes, make sure that you are being as accurate as possible. You also need to make sure that you are logging on a consistent basis. One of the biggest tools that will help you with this is a food scale (if you are not using one already) and reading this:

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

It's understandable that you want to see results right away, but I think that it's more important to pick a calorie goal that will help you stay on track for the long run. That is why people are recommending that you up your calorie goal.

Make sure you read this too:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

jwat90

I had the same trouble when I first started. What helped me is to know my body and how to spread out my calories throughout the day that worked best for me. I know we all hear that you should eat breakfast, but I seem to get a lot hungrier during the day when I do eat breakfast. So for me I will eat something small in the morning, about 150 calories or less, like a few crackers. Then I use the majority of my calories from lunch on. This seems to really work for me, but it might not for you. All I'm saying is you know yourself better than anybody. Listen to your body. If you are hungrier in the morning, have a hearty, healthy breakfast and eat less in the evening or vice versa. I hope this helps.

riadhdeb

1: Eat only grilled/ roasted lean meet/ chicken/ fish
2: Eat only boiled vegetables such as broccoli/ green beans
3: Eat no bread
4: Eat no rice
5: Eat no fruits apart from blueberries
6: Eat no oil or butter
Eat only oats for breakfast with egg whites

Never fry anything

Carlywiese

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.

^^ exactly this!! This has been my approach for the last month, I feel satisfied and full of energy! Cravings still come but I just try and choose something healthy like grapes (love the juicy pop of fresh grapes) or apples with a bit of peanut butter when I feel the need for something sweet and salty. It's all about allowing yourself to find new ways to satisfy your old unhealthy habits with good ones

gweatherall1104

Try starting out with a goal of 1lb a week. Creating a 1000cal/day deficit when you need to lose 76lbs is not unreasonable, but you're so used to eating a certain way that it's going to be a shock and you'll feel hungry. I lost 100lbs in a year with no exercise simply by eating at a calorie deficit, and the first month or so was brutal. I felt hungry all the time, but since I was tracking my calories, I knew I was eating enough to maintain my goal.

If you've been eating 3000 calories a day for a year, your brain gets used to that as your normal intake, and you'll feel hungry if you eat significantly less. It's tough, but you just have to push through it. Once you go a few weeks eating a smaller amount of calories per day, you start to get used to it, and won't feel those hunger pangs anymore.

Snack throughout the day to help keep yourself feeling full, just don't overdo it, and always stay below your calorie goal. If you go to bed hungry or have to go an hour or so at some point in the day feeling like you need to eat, that's not going to kill you. It's just something that comes with any large amount of weight loss, and having the willpower to endure is what will propel you to your goal.