Any tips on eating less?

Serenifly

I know eating more often - which I try to do ... but it seems like I eat WAY TO MUCH ... Especially at dinner time, and if I try to cut my portions in half, I end up snacking - on banana chips or whatnot ...

Put it down to wilpower (I have none believe me) or what not . I don't eat crap - but I eat Way too much

any tips are welcomed! - especially for dinner time, mostly BBQ and roasted veggies - or quinoi or couscous - but I can eat two cups of couscous and quionoi and still be hungry!

Angela4Health

Personally, I tried eating the several smaller meals and it didn't work for me. I was hungry 24/7. As soon as I would finish eating, I would be ready to eat again. Now I bulk up my meals a bit, except for breakfast. It may not be right it may not be wrong, but it works for me. Lunch and dinner are now 400 calorie meals, each. I find I'm not nearly as hungry this way. Then I snack on veggies or nuts throughout the day. It's really different for everyone, but I hope you find what works for you.

MrsCon40

FIBER!!! eat a lot of low nutrient/high volume food to keep you full and make you bored of eating Combine that with a lot of water and your stomach will be full all of the time.

I eat 4-6 cups of greens with other veg a day and I have little to no desire to snack because, frankly, I get tired of chewing! LOL

Couscous and quinoa are very good for protein but not that good on fiber.

** the lots of snacks thing doesn't really work for me either

jessicaj_824

Start doing your food diary again. Being conscious of what I'm eating and when helps my brain stop to telling me to eat everyting I see!. You may be eating too many carbs and sugar - I know for me this makes my appetite/cravings through the roof!

concordancia

You may want to try a diet which eliminates grains for awhile - basically protein sources and veggies for a couple of weeks. This will teach your body to fill up with proteins and healthy fats, which are what actually make us feel full. In this way, it becomes less about willpower and more about feeling satiated.

I am sorry, but banana chips are a pretty crappy food - lots of fat, most of it saturated, and sugar. Check your favorite brand against your favorite potato chips - chances are the potato chips are actually better for you (not that I am recommending that you eat the potato chips, just put the banana chips in perspective).

Good luck!

Last_15

Put it down to wilpower (I have none believe me) or what not .

You have to believe that you DO have willpower, stop telling yourself that you do not!! You can do it, it's all up to you!:flowerforyou:

And please, make sure you are actually eating enough ~ 1200 is not written in stone, anywhere!

bossmodehan

i always have a couple of glasses of water before and after a meal, and i find this helps me to realise i'm full. also, it might be the speed you eat at - eat too faster and you wont give your tummy time to tell you when it's full. take time with your food, chew it, and eat with others so that conversation breaks up the eating. also, how mindful are you of what you're eating when you eat??? if you aren't concentrating and enjoying your food (eg. watching tv) you will not feel as mentally satisfied. hope something here helps, best of luck!

hroush

How are your fiber levels? Fiber is what will fill you up and keep you full. I know that if there isn't enough fiber / protein in my meals, then I will get hungry quickly.

rileysowner

Eating small frequent meals does not help everyone control the amount they eat. For many it means they are always unhappy with the meal size and thus more likely to snack at other times. For some it helps them because they like eating a lot of little meals. Only you know which you are, but eating a bunch of small meals will not raise your daily metabolism any more than 3 bigger meals. I would suggest getting rid of the high calorie snacks if you can't resist them. Instead use low caloric density (that is large serving sizes with few calories) foods. Most veggies are this way, but not all. I also suggest eat a lot of fiber. The default fiber setting here at MFP is very low, people should be getting at least 28 grams a day, I usually have substantially more. Fiber helps fill your stomach with something that does not really have calories that you can use, that makes you feel fuller and less likely to snack. Also add more protein. Protein helps a person feel full longer as well, especially casein protein which is quite slow to digest. Beyond that, it is a matter of developing will power. Maybe this will help imagine yourself when you have lost all your weight, and ask that future self if those high caloric density snacks are worth eating or is getting to your goal more important. I can tell you that having lost 82 pounds it is far more rewarding that banana chips. Not that I don't enjoy banana chips on occasion, they are good, but if it is a choice of going over my daily calories because of a snack or getting to my goal, I will take getting to my goal.

Oh, one other thing, you may want to raise you calories by reducing your weight loss goal. It might be that you are being in too much of a rush to lose the weight. It took a lot of time to put on, it will take time to come off.

MinnieInMaine

Do you eat fast? Do you have an afternoon snack?
I'm the same way with pastas, rices, etc - I could eat a ton and not feel nearly as full as I should for some reason. When I fill my plate, I just take a little then put on the meat and fill the rest of the plate with veggies (especially broccoli, very filling). Once I've eaten everything, I'm usually pretty full and couldn't eat more if I wanted to.
Eating slow does help - I know it's one of those usual diet tips but as a fast eater, I find that the slower I eat the more full I feel. I try to take a bite and at least make sure I've chewed all that and swallowed it before I load my fork up again. Also having an afternoon snack seems to help me out, something with protein like greek yogurt along with a fruit or some almonds.

BobbyDaniel

fiber, lean protein and portion control...more veggies on plate than meat, etc, etc, etc.

Serenifly

FIBER!!! eat a lot of low nutrient/high volume food to keep you full and make you bored of eating Combine that with a lot of water and your stomach will be full all of the time.

I eat 4-6 cups of greens with other veg a day and I have little to no desire to snack because, frankly, I get tired of chewing! LOL

Couscous and quinoa are very good for protein but not that good on fiber.

** the lots of snacks thing doesn't really work for me either

Any good high fiber foods you can recommend? I'm allergic to apples, strawberries (only raw), peaches and pears

Serenifly

i always have a couple of glasses of water before and after a meal, and i find this helps me to realise i'm full. also, it might be the speed you eat at - eat too faster and you wont give your tummy time to tell you when it's full. take time with your food, chew it, and eat with others so that conversation breaks up the eating. also, how mindful are you of what you're eating when you eat??? if you aren't concentrating and enjoying your food (eg. watching tv) you will not feel as mentally satisfied. hope something here helps, best of luck!

During the day I'm mindful of what I eat - Cheerios for breaky, couple pieces of chicken breast slices for snack, piece of salmon for lunch, oranges, carrott sticks, occasional piece of whole grain bread with PB on it ... Then I get home ... and I'm freaking starving!!

Also Banana Chips are my 'desert' I hate chocolate and sweet stuff - I don't have a sweet tooth, so Banana Chips are my 'desert' for once in a while occasions --- it's the only 'snack' we have in our house (deprived hubby of cookies and chips lol) so it's not a daily occurance, strangely I hate raw bananas haha but love banana chips ...

Serenifly

Eating small frequent meals does not help everyone control the amount they eat. For many it means they are always unhappy with the meal size and thus more likely to snack at other times. For some it helps them because they like eating a lot of little meals. Only you know which you are, but eating a bunch of small meals will not raise your daily metabolism any more than 3 bigger meals. I would suggest getting rid of the high calorie snacks if you can't resist them. Instead use low caloric density (that is large serving sizes with few calories) foods. Most veggies are this way, but not all. I also suggest eat a lot of fiber. The default fiber setting here at MFP is very low, people should be getting at least 28 grams a day, I usually have substantially more. Fiber helps fill your stomach with something that does not really have calories that you can use, that makes you feel fuller and less likely to snack. Also add more protein. Protein helps a person feel full longer as well, especially casein protein which is quite slow to digest. Beyond that, it is a matter of developing will power. Maybe this will help imagine yourself when you have lost all your weight, and ask that future self if those high caloric density snacks are worth eating or is getting to your goal more important. I can tell you that having lost 82 pounds it is far more rewarding that banana chips. Not that I don't enjoy banana chips on occasion, they are good, but if it is a choice of going over my daily calories because of a snack or getting to my goal, I will take getting to my goal.

Oh, one other thing, you may want to raise you calories by reducing your weight loss goal. It might be that you are being in too much of a rush to lose the weight. It took a lot of time to put on, it will take time to come off.

Thanks for this Again any advice on high fiber foods would be great ... even meals. i listed the fruits I'm allergic to above. Instead of eating Raw veggies do you think having them with homemade hummus is OK ? I need something with a raw veggies

Also I've lost 50 lbs, no rush to lose weight at all, been 'maintaining' for 4 years, and it's harder than losing it. I fluctuate 20 lbs here and there, and only seem to 'lose' in summer when I'm playing tennis, beach volleyball, swimming in lakes, hiking and competitively running ... Right now I'm at my second heaviest in my life, 140 lbs (was 178 lbs 4 years ago) ... and that's even with 4 months of half marathon training (would be 5 but I broke my big toe 5 weeks ago)

bossmodehan

i always have a couple of glasses of water before and after a meal, and i find this helps me to realise i'm full. also, it might be the speed you eat at - eat too faster and you wont give your tummy time to tell you when it's full. take time with your food, chew it, and eat with others so that conversation breaks up the eating. also, how mindful are you of what you're eating when you eat??? if you aren't concentrating and enjoying your food (eg. watching tv) you will not feel as mentally satisfied. hope something here helps, best of luck!

During the day I'm mindful of what I eat - Cheerios for breaky, couple pieces of chicken breast slices for snack, piece of salmon for lunch, oranges, carrott sticks, occasional piece of whole grain bread with PB on it ... Then I get home ... and I'm freaking starving!!

Also Banana Chips are my 'desert' I hate chocolate and sweet stuff - I don't have a sweet tooth, so Banana Chips are my 'desert' for once in a while occasions --- it's the only 'snack' we have in our house (deprived hubby of cookies and chips lol) so it's not a daily occurance, strangely I hate raw bananas haha but love banana chips ...

By mindful, I don't mean make healthy choices. I mean that whe you eat are you thinking about yourself eating, thinking about the flavours, textures etc....i suppose I mean are you psychologically eating it as well as physically eating it? or are you just on autopilot, and suddenly look down and your empty plate and barely remember eating it? being mindful of what you eat makes the experience more satisfying.

kgool

One simple thing I did at first that is not really consciously eating small meals but helps with the same result is that I split whatever I am eating for lunch into two portions. I eat one of them at regular lunch time and another 2.5 hours or so later. This helped with that big span between lunch and dinner and eliminated a lot of the afternoon snacking since I was planning on my second lunch and I was not starving at dinner. The key is a normal portion or just slightly over for the split lunch to start and that it all fits into your daily goals. Two big lunches does not work!

beckyinma

I am sorry, but banana chips are a pretty crappy food - lots of fat, most of it saturated, and sugar. Check your favorite brand against your favorite potato chips - chances are the potato chips are actually better for you (not that I am recommending that you eat the potato chips, just put the banana chips in perspective).

Good luck!

I was also going to comment, Most banana chips aren't dried, they're fried then coated in sugar. You're better off having a fresh banana. I've been really battling the munchies lately, especially late at night, when I should either be sleeping, or well, sleeping....if I can't go to bed, I just drink a glass of water.. and it takes ALL of my willpower to walk past that fridge and leave it closed.

Also, smaller bites, eat slower, have a conversation with whomever you're eating with... it still takes your brain 20 minutes to realize you're full, so take that full 20 minutes to eat, or longer. If, after 20 minutes you still have food on your plate, toss it. have a glass of water and walk away.. It truly IS about willpower.

rileysowner

High fiber foods, Veggies like brocolli and cauliflour, beans especially the dried ones like Navy beans, Black beans or kidney beans, Avocado, Lentils, most whole grains like Quinoa (also has fairly high protein), Wheat berries, Oat Groats (Rice really doesn't have that much fiber) probably more but that is what comes to mind right now. Google is your friend in finding high fiber foods. Generally baked goods are low in fiber unless they are whole grain, whole wheat pasta is pretty good as well.

Serenifly

One simple thing I did at first that is not really consciously eating small meals but helps with the same result is that I split whatever I am eating for lunch into two portions. I eat one of them at regular lunch time and another 2.5 hours or so later. This helped with that big span between lunch and dinner and eliminated a lot of the afternoon snacking since I was planning on my second lunch and I was not starving at dinner. The key is a normal portion or just slightly over for the split lunch to start and that it all fits into your daily goals. Two big lunches does not work!

That is a mighty fine tip my friend

Serenifly

I am sorry, but banana chips are a pretty crappy food - lots of fat, most of it saturated, and sugar. Check your favorite brand against your favorite potato chips - chances are the potato chips are actually better for you (not that I am recommending that you eat the potato chips, just put the banana chips in perspective).

Good luck!

I was also going to comment, Most banana chips aren't dried, they're fried then coated in sugar. You're better off having a fresh banana. I've been really battling the munchies lately, especially late at night, when I should either be sleeping, or well, sleeping....if I can't go to bed, I just drink a glass of water.. and it takes ALL of my willpower to walk past that fridge and leave it closed.

Also, smaller bites, eat slower, have a conversation with whomever you're eating with... it still takes your brain 20 minutes to realize you're full, so take that full 20 minutes to eat, or longer. If, after 20 minutes you still have food on your plate, toss it. have a glass of water and walk away.. It truly IS about willpower.

I eat banana chips like once a week people, relax lol and I make them myself in the oven

sceck

Complex carbs. I never ate carbs before at all...or not much. Now, I add oatmeal, black beans, chick peas to everything I can. Throw some on your salads, put in food processor for hummus. They keep you fuller longer. Then, don't think about it. I'm not losing weight, but I'm definitely losing inches.