how do you stay within your cals

mamakitty

Anyone have any advice for me. I am having a very hard time staying within my cals. I try to make healthy choices. I just need some ideas.
Thanks
MK

mamakitty

Anyone have any advice for me. I am having a very hard time staying within my cals. I try to make healthy choices. I just need some ideas.
Thanks
MK

BrandNewLaura

Okay, in true Banks fashion, I'm gonna ask some questions before I can give some suggestions...Here goes...How many times do you eat per day? i.e. three large meals or 5-6 smaller meals? Do you eat breakfast? Are you drinking any calories or are all of your calories coming from actual food? How many calories are you allotted per day? What are the high calorie items that seem to be causing you to go over your limit? Are you exercising?

mamakitty

I am allowed 1200 not including exercise. I exercise 5-6 days a week. I eat 3 medium size meals with snacks. No cals from drinking (except for alcohol on occasion). I know sweets are a big problem. Also grazing is a big problem, a few bits here a few bits there, adds up to be a lot. I eat breakfast. I just seem to eat a lot.

andlofly

My biggest calorie saver is that I do not drink any calories. Except a half glass of skim milk in the morning. Other than that it's water for me.

The other way I save calories is the obvious but not very exciting raw veggies... celery, mixed salad greens, etc. I almost always cover my plate with lettuce and then top it with whatever my entree is. I find that if I focus on getting the recommended 5 servings of fruits and veggies I can fill up on a lot fewer calories.

Also, I do not use salad dressing or sauces on my salads and/or veggies. I uses spices instead. My favorite it Mrs. Dash Table Blend (I don't like the "Mrs Dash Original"). I've even got all the gals at the office opting for spices over salad dressing. Give it a try, I bet you'll be suprised!!

andlofly

grazing is a big problem, a few bits here a few bits there, adds up to be a lot.

Maybe you could try making a rule that you can only eat while sitting at the table - or - at least only eat while sitting down. That may help to reduce the grazing problem.

BrandNewLaura

I am allowed 1200 not including exercise. I exercise 5-6 days a week. I eat 3 medium size meals with snacks. No cals from drinking (except for alcohol on occasion). I know sweets are a big problem. Also grazing is a big problem, a few bits here a few bits there, adds up to be a lot. I eat breakfast. I just seem to eat a lot.

You might want to try having 5-6 small meals throughout the day (works great for people who like to graze like I do)...it's okay to graze if you do this! Stock up and take a baggie of good healthy snacks with you wherever you go...that way you CAN eat and graze all day without sabotaging your weight los efforts...I feel like I am eating all day every day, no more than 200-300 calories per sitting, but eating every 3 hours or so...and choose things that really make your calories count...raw veggies, fruit, low fat cheeses and yogurts, fiber bars are GREAT, hard boiled eggs, low fat peanut butter, etc. I don't pack a lunch when I go into work anymore, I pack a graze bag...I stock up on some string cheese, fruits, veggies, crackers, fiber bars etc. I never actually get hungry, so I'm not tempted to overeat. Plus my body always knows that more food is coming soon, so I think I am staying out of starvation mode. Eating this way is also making my relationship with food much healthier.

Also, some of the other people on here plan their food a day in advance. That way they know exactly what they can eat the next day and they can make modifications if what they want to eat is too many calories. Or if there's something you really want to eat, plan enough exercise to burn those extra calories off.

Hope that helps a little. I have been on MFP for about a month now and I am down 23 pounds so far. Try eating more frequently...it might sound like it'd make you consume more calories, but I haven't found that to be the case...let us know how you do!

Carrie6o6

What I do is make sure that I eat a lot of veggies and fruit because they are always low in cals

PedalHound

As Laura mentioned, I plan my days in advance. It takes the emotion out of it.

casey34472

Plan your meals a day ahead. If you have time it may help.

food_junkie

Yep, if I didn't plan my meals ahead of time, I'd probably be over too..its a life saver!!

shorerider

I am allowed 1200 not including exercise. I exercise 5-6 days a week. I eat 3 medium size meals with snacks. No cals from drinking (except for alcohol on occasion). I know sweets are a big problem. Also grazing is a big problem, a few bits here a few bits there, adds up to be a lot. I eat breakfast. I just seem to eat a lot.

You're "eating a lot" because your body needs it to keep going.

1200 calories a day is too little for you--Given your age and small amount you wish to lose, you should be looking at 1400-1500 if not 1600 a day calories. If you're active during the day, you should be looking at 1500 or 1600 or so a day. If you're very active, then even more!

Just read your profile--you're a RN? On your feet all day?

Then you're probably needing 1600 or so a day. Anything less would be too much of a deficit. You are running the risk of not giving your body enough fuel to keep going; which can force it into starvation mode.

You should be thinking of losing no more than 1/2 pound a week, or even 1/2 pound every 2 weeks.

Please realize that 1200 calories a day is for people who have a lot to lose--like me. People who are younger and/or only have a small amount to lose should not be cutting back that much.

Please read the post linked below. It really will help you understand.

http://www.myfitnesspal.com/topics/show/20035-just-because-you-can-have-a-2-pound-per-week-goal

Alisha28

Fill up with fruits and veggies. They fill you up and have less calories