Already Discouraged

aflane

You really need to eat breakfast and lunch. It will keep you fueled for the day, and then you won't have those really big dinners. I noticed that your average dinner is 1500-2000 cals. That's an awful lot. Increase your veggie intake, and allow yourself a snack or two (fruit is nice)... again this will help you from doing the dinner binge-out thing.

aeckels616

What really got me when I first started tracking what I ate was all the snack foods. I would just grab some chips here, half a peanut butter sandwich there, some yogurt an hour before dinner. I also had a habit of nibbling on whatever food I was fixing for my kids or packing in their lunches. I had no idea I was eating about 500-800 calories per day in snacks!

Now I plan and log my snacks, and have a list of "acceptable" snack foods - it includes things like boiled eggs, strawberries, an apple, etc.

Another thing that has really helped me is doing one of the "2 shakes a day and a sensible meal" plans. I'm using Isagenix because I know it gives me the nutrition I need, but I'm sure there are other good ones out there too. By having shakes for 2 meals per day, I don't have to constantly THINK about those meals and what I should/shouldn't eat etc. I find that when I'm dieting just by myself, I spend my entire day thinking about food in an attempt to plan out my meals, and that makes me eat nonstop. Also, the fact that I eat a smaller meal and still have enough calories left over for 2 snacks during the day helps. Also, like others have said, planning ahead helps, because you're less likely to just eat whatever is in front of you.

Also, if you avoid things like breads, sugar, pasta, white rice, and other high-glycemic-index foods, you'll end up getting more food (and more filling food) for less calories, which won't leave you hungry. Anything you eat that has white flour or sugar in it will just leave you wanting more food. It's nearly impossible to get full on high-g-i foods without overdoing it, unfortunately.

One more suggestion: eat your largest meal for lunch instead of dinner.

Jflow1

Welcome!! Please don't let yourself get discouraged!! Making food habit changes is extremely difficult, and takes time! Meal planning was a good suggestion. Take your total allotted calories and divide it into 3 meals. Or 2 meals plus snacks...however works best for you. (Figuring this out takes time also, so don't hesitate to try a different routine every week until you find one that works best!) It helps to pay attention to the serving sizes on product labels. Try to stick to no more than one serving per food item. Also, there are tons of lower calorie versions of all kinds of foods...for example go for the 45 & delicious whole wheat bread (45 cals per slice as opposed to 80/90, and up!) Making those small changes should definitely help you keep the calorie count down! Like I said, it's not easy, but you can absolutely do it!! Don't give up!! Good luck!

daddyratty

Do NOT get discouraged. You have made a wonderful choice being here, and that needs to be recognized as a tremendous first start.

Awareness of what you're eating does not always happen quickly. You're beginning to become aware of the calories in your daily diet, but it may take some time (days, weeks, etc.) to be able to change some of this. Awareness is really one of the most important assets you have, though.

My first day tracking here, I was allotted just under 2200 calories. I ate over 4,000 that day. It was a pretty normal day. And that little message at the bottom said I'd gain about 10 pounds in the next 5 weeks if every day were like that day.

You're in the right place. Find some folks in the forums who have similar goals/struggles as you and also find some who have already been down the path you hope to go on. It's a good balance. I've been on for less than 5 weeks. Now -- me and MFP are BFF's.

cincera09

It's hard. I've done it twice and quit before and i'm trying again. i just exercised as much as possible so i get more calories to eat. i also ate smaller meals but more frequent. and one thing my nutrition teacher taught me...... eat fruits veggies and whole grains. keeps you full so you intake less calories. don't be discouraged!!!! we are all here for you!

ronieslp

Like many have already adviced, plan your meals ahead of time, keep healthy snacks readily available in a zip lock in your purse, increase your exercise and maybe it's time to do another activity to surprise your muscles, also drink lots of water! Drink half of your weight in ounces of water. Good luck