Portion Control is a killer!
poulingail
Posts: 110
I only get 1250 calories without exercise so I'm already in a tough spot. I'm not making any progress and I have to accept that the culprit is my portions. DRAT!
I have a bowl of cereal and want it to fill me up. I add raisins and textured vegetable protein to boost the flavor and nutrition and that adds another couple hundred calories.
I have a big bowl of popcorn not a little one. Sometimes I kill myself by adding melted butter.
The potato (I rarely have one) is always large because it's my favorite food.
My turkey burger without bread is half of the package.
An apple is 100, an orange is 100, a few crackers is 100. Even with healthy snacks I am not getting the job done.
I have got to get a handle on this hunger and control the portions. Any suggestions out there?
I have a bowl of cereal and want it to fill me up. I add raisins and textured vegetable protein to boost the flavor and nutrition and that adds another couple hundred calories.
I have a big bowl of popcorn not a little one. Sometimes I kill myself by adding melted butter.
The potato (I rarely have one) is always large because it's my favorite food.
My turkey burger without bread is half of the package.
An apple is 100, an orange is 100, a few crackers is 100. Even with healthy snacks I am not getting the job done.
I have got to get a handle on this hunger and control the portions. Any suggestions out there?
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Replies
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Calories are not the answer, it is much more about food quality, not food quantity. Do research on a paleo diet. I've lost 40lb. I know several others who made good progress as well0
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How aggressive is your weight loss set in MFP? 1250 is not a lot. Do you have MFP set at a loss of more than 1 lb/week? If so, you may want to back it down to 1 lb/week based on how much weight you have left to lose. The smaller you get, the less that deficit should be.0
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I get 1200 daily calories without exercise so I know how challenging this can be! I really make an effort to add extra calories by exercising daily. Also, I would recommend adding vegetables to help fill you up and make you feel much less hungry. Some of my favorite low calorie vegetable "treats" are steamed artichokes (love to eat them leaf by leaf and then get to that delicious heart!), steamed asparagus (can be very filling and VERY low calorie), and I also like broccoli and cauliflower.0
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It's great you realize something is wrong. If that is what you are eating, the reason you struggle with portions is because your body is HUNGRY! No way would I be able to handle my body's drive to eat if I ate the stuff you mentioned. I am hungry!!
For breakfast, don't eat cereal, eat real food...like boiled egg plus another boiled egg white or two. And a piece (or half a piece) of really hearty wheat toast. And this is why you would not be eating popcorn...because it will not satisfy you if you are hungry...it just tastes good. Eat small, hearty, satisfying meals FIRST, then you will be in a better position to learn the habit of portion control.
For mid morning, how 'bout cottage cheese with a small amount of berries? And a cup of coffee?
For lunch, a small chopped salad with avocado but no dressing, baked chicken breast topped with parmesan and a no calorie beverage.
Then eat mid afternoon, then eat at dinner. Go to bed early, get up early, take a low-carb protein drink (Designer Whey is low carb) and exercise, then have breakfast.0 -
Portion control is absolutely my problem as well. The only thing that's helped me is to google how much a portion is, and to measure it out. Eating slower (putting your fork down after every bite, chew, swallow, take some water between bites) and drinking a glass of water when I feel munchie or hungry also helps. Then I allow myself to snack on celery, cucumber, grapes etc as much as I want!0
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I think the problem is with the food you are eating. There are plenty of low calorie filling foods out there that are great for you.
The best thing you can do against hunger is drink a lot of water. Drink at least a cup of water before you consumer anything. If you feel a food craving coming on, drink water. If that doesn't help they your body is really hungry.
Cauliflower and Cucumber are power foods. For 2 cups of these are around 30-50 calories and they are filling. Protein is very filling, try flaked light tuna in water - very nutritious, filling, and low in calories. Grilled chicken breast is amazing too. Wholewheat toast and olive oil are also very filling.
Make sure you have healthy snacks available like nuts, but don't overdo it since they are fattening.
I used to have issues with portion control and used to overeat a lot. Stick to eating less for a week or two, and I promise you will get your portions under control and not feel as hungry.0 -
1) Eat every 2-3 hours. Budget a minimum amount for meals and a minimum amount for snacks.
2) Eat more protein. It fills you up. Forget cereal at breakfast. Have eggs, greek yogourt, cheese, nuts. Forget raisins and have fresh fruit instead. Eat protein for snacks - that will help fill you up between meals.
3) Measure your food for a more accurate calorie count.
4) Drink water. Don't drink your calories.
If that stuff doesn't work alone, you might add a 5th and up your calorie count slightly.0 -
The following extract from this article by Lyle McDonald may be of interest to you: (link: http://www.bodyrecomposition.com/fat-loss/9-ways-to-deal-with-hunger-on-a-diet.html)
1. Eat More Lean Protein
While dietitians continue to squabble over whether carbohydrates or fats are more filling in the short-term, the data is actually abundantly clear: protein beats them both out. Increasing amounts of research has shown that both acutely and in the long-term, higher protein intakes help blunt hunger. It also helps that, as long as you’re dealing with sources of lean protein (low-fat fish, skinless chicken, even low-fat red meat), it can be tough to get a lot of calories from protein in the first place.
I’d also note that there are many other reasons to consume sufficient amounts of lean protein on a weight loss diet including blood glucose stability and sparing of muscle mass loss. It’s also worth mentioning that a lot of the benefits that are often attributed to ‘low-carbohydrate’ diets have more to do with the increased protein intake; the benefits occur because they are ‘high-protein’.
2. Eat Fruit
For odd reasons fruit has gotten a bad rap for dieting, at least in the athletic and bodybuilding subculture but little could be further from the truth. One aspect of hunger has to do with the status of liver glycogen, when liver glycogen is emptied, a signal is sent to the brain that can stimulate hunger; the corollary is that replenishing liver glycogen tends to make people feel fuller.
The fructose component of fruit works to refill liver glycogen and folks who include a moderate amount of fruit in their weight loss diets often report feeling much less hungry. That’s in addition to the other benefits of fruit (fiber, nutrients). Oh yeah, eat whole fruit, stay away from fruit juice.
3. Eat More Fiber
No list of this sort would be complete without the mention of fiber. Fiber can help with hunger in at least two ways. The first is that the physical ‘stretching’ of the stomach is one of many signals about how much food has been eaten; when the stomach is physically stretched the brain thinks you’re full. High-fiber/high-volume foods (e.g. foods that have a lot of volume for few calories) accomplish that most effectively.
Additionally, fiber slows gastric emptying, the rate at which food leave the stomach. By keeping foods in the stomach longer, a high-fiber intake keeps folks full longer. Basically, mom was right, eat your vegetables.
4. Eat (At-Least) Moderate Amounts of Dietary Fat
Ignoring the debate I mentioned above about carbs versus fat and hunger, the simple fact is that exceedingly low-fat diets tend to leave a lot of people hungry in both the short- and long-term. Tying in with my comments about fiber in Number 3, dietary fat also slows gastric emptying (hence the aphorism that high-fat meals really stick to the ribs). While dietary fat does little to blunt hunger in the short-term, moderate intakes tend to keep people fuller longer between meals since the meal sits in the stomach longer.
As well, exceedingly low-fat diets often taste like cardboard, tying into some of the comments I made initially about psychological effects of dieting; people won’t follow a diet that doesn’t taste good for very long. Dietary fat gives food a certain mouth-feel and very low-fat diets remove that, leaving people dissatisfied. The diet usually ends shortly after that.
Research has shown that moderate fat diets improve adherence to dieting and, with rare exceptions, I don’t suggest taking dietary fat much lower than 20-25% of total calories on a fat loss diet. In some cases (such as very low-carbohydrate diets), it may be higher than this.
5. Exercise
I’m hesitant to mention exercise in this article simply because the response to it can vary drastically in terms of hunger control on a diet. Doing the topic justice would take a complete article in and of itself but here I’m going to give a quick overview.
Basically, through myriad overlapping mechanisms, exercise has the potential to increase hunger, decrease hunger or have no effect. Some of the effects are purely physiological. On the one hand, exercise increases leptin transport into the brain which should help some of the other hunger signals work better.
On the other hand, some people can get a blood glucose crash with exercise (this is especially true in the early stages of a program) and this can stimulate hunger. Most research suggests that exercise has, if anything, a net benefit in terms of hunger control but it’s even more complicated than that.
Whether or not exercise helps with hunger control ends up interacting with psychological factors that I’m not going to detail here. Some research suggests that people ‘couple’ exercise with their diet. The underlying psychlogy seems to be along the lines of “I exercised today, why would I ruin that by blowing my diet.” That’s good.
However, another category of people often use exercise as an excuse to eat more. The underlying psychology seems to be “I must have burned at least 1000 calories in exercise, I earned that cheeseburger and milkshake.” Of course, since people basically always over-estimate how many calories they burned with exercise, they end up doing more harm than good.
The short-version of this point is this: for some people, regular exercise (and it may not be anything more than a brisk walk) has a profound benefit on keeping them on their diet. And for others it tends to backfire.
6. Consider Intermittent Fasting (IF’ing)
IF’ing is a current dietary trend that, while exact definitions vary, basically refers to a pattern where someone fasts for some portion of the day (perhaps 16-20 hours) and eats most of their food during a short ‘eating period’. Various interpretations are out there but there is emerging research showing a variety of health benefits from this style of eating.
In the context of this article, IF’ing can be particularly valuable for smaller dieters who simply don’t get to eat a lot of food each day. A small female trying to subsist on 1000-1200 calories per day and trying to eat 3-4 times per day is only getting a few small, relatively unsatisfying meals per day.
However, if that same dieter fasts most of the day (many find that hunger goes away after an initial spike in the morning), she can eat 1-2 significantly larger (and more satisfying) meals later in the day.
If you’re interested in IF’ing, I’d direct you to Martin Berkhan’s Leangains.com for the absolute best source of IF information on the net. Martin is currently working on a book on IF’ing and I, for one, can’t wait to see it.
7. Use Appetite Suppressants
The history of diet drugs is a mixed bag but, for the most part, diet drugs have fallen into one of two major categories: metabolic enhancers and appetite suppressants. Sometimes the drugs do both. Now, used without changes in diet and activity, these drugs tend to only have small and transient effects.
But the simple fact is that they can help a diet. The old Dexatrim (containing pseudoephedrine HCL) was actually very nice in that it blunted hunger without over-stimulating the person but it’s not available any more. I’m personally a big fan of the ephedrine/caffeine stack.
Despite scare-mongering to the contrary, EC used properly (e.g. don’t take 3X the recommended dose) is actually quite safe and has both potent appetite suppressant effects along with boosting metabolic rate slightly. Hell, I thought EC was important enough that I gave it an entire chapter in The Rapid Fat Loss Handbook.
Which isn’t to say that I think every dieter should be using/abusing appetite suppressants from day 1. At least try the non-drug strategies first; but when the hunger is clawing at you making you want to quit your diet, consider using one.
8. Be more Flexible Towards Your Dieting
This is another topic that really deserves a book to fully discuss. I’d say that I need to write that book but the fact is that I already did, the topics I’m going to briefly look at here are discussed in detail in A Guide to Flexible Dieting.
Let me address this topic with a question “What would you do if I told you you could never have something again?” Assume it’s something you like or want, how would you react? Odds are you’d want it that much more, right. It’s human nature, we want what we’re told we can’t have.
Guess what, that’s dieting. Or at least how many dieters approach dieting. Many diets are predicated on some food being bad, off-limits or what have you; dieters go into the diet thinking “I can’t ever eat XXX again in my life” which just makes them want XXX that much more. This is one of the psychological aspects of hunger I mentioned in the introduction.
And, of course, the followup to this is that when dieters do eventually eat XXX (and they will), then they just feel guilty and miserable, figure the diet is blown and eat the entire bag or box of XXX and abandon the diet altogether.
It’s truly a damaging approach to dieting and research has clearly shown that the type of rigid dieter I’m describing above (who expects absolute perfection from their diet or it’s a failure) do worse than more flexible dieters.
The reality is that, within the context of a long-term diet, even small deviations don’t really do much harm (unless the person goes berserk and makes it harmful). That is, say you’re on a diet and you eat a couple hundred calories of cookies because you really wanted them. If you’ve dieted the past 6 days, that’s no big deal. However, if you decide that you are a worthless piece of crap with no willpower and eat another 1000 calories of cookies; well you made it into a problem. Understand?
I always recommend that dieters use strategies like free meals (non-diet meals, preferably eaten out of the house), refeeds (extended periods of deliberate high-carbohydrate over-consumption) and full diet breaks (periods of 10-14 days where the diet is abandoned for maintenance) when they diet. It keeps people from falling into the rigid dieting trap that, invariably, backfires. Again, all of the details can be found in A Guide to Flexible Dieting.
9. Suck it Up or Stay Fat
I want to make it clear that I’m not being facetious with the title of this one; and I’m only being slightly obnoxious. Even if you do everything I talked about above, apply every strategy perfectly, the reality is that you will probably still have some hunger on a diet.
Well…too bad. The simple fact is that losing weight requires eating less than you’re burning and this will, at some point, generate hunger. Now, there are exceptions, extremely overweight individuals often find that they have no appetite in the initial stages of dieting but the reality is that eventually hunger will rear it’s ugly head.
At which point every dieter is faced with a fundamental choice which, put simply is this “What’s more important to me, losing weight, or eating this food?” I’d note that this is also a reason I’m so adamant about the flexible dieting strategies, at least one way of dealing with food cravings is to include them in the diet in a controlled fashion. That way the dieter is controlling the diet, instead of the other way around.
But even with that, hunger is a reality of dieting no matter what else you do. Now, you can try to reframe it (Tom Venuto in his new book suggested telling yourself that “Hunger is fatness leaving the body.”) or you can simply accept it (yes, I know, very Zen) and move on.
But none of that makes the hunger away, it’s just you trying to trick yourself out of feeling bad about it. When that point is reached, there are only two options that I’m going to put very bluntly.
You can suck it up or stay fat.
After you’ve gotten your protein and fruit and fiber and fat and appetite supressants and exercise and flexible dieting strategies down pat, when hunger rears its ugly head, those are the only two options left.0 -
I suspect that your calories are too low. Did you take the MFP default?? What is your height, weight, age, and activity level?0
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Is there any way you can exercise? Walking is great & burns calories. If you don't have the weather, equipment, or even the right time of day ..... look for "Walk at Home" by Leslie Sansone. These are indoor walking DVDs you can do at your own pace. I love being able to pop in a DVD anytime.
Here's a youtube clip ... (there are DVD at most BigBox stores) ..
http://www.youtube.com/watch?v=PnsfbneFQ_8&feature=related
2 miles (30 minutes) will give you at least 200 calories.
My snacks are veggies and higher water content fruits ...watermelon, strawberries, etc.0 -
get some scales also. I now weigh things like cereal. At first it looked like too small a portion but actually it was enough and I wasn't hungry and it made me realise before that my portions were overly sized0
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Raise your calories! You should at least eat at BMR or higher. Presently, I eat between BMR and maintenance for a sedentary lifestyle. Then, I just do a little extra shopping or take little walks to increase my activity level. You do NOT have to go hungry! If anything, you are going to end up hindering your weight loss. MFP has a BMR calculator under tools. You should check it out.0
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What msf74 said. Solid info right there.
Also, make sure your settings are set to lose 1lb/week instead of 2. Your dieting experience will be much easier.0 -
I think you're expecting carb heavy foods to make you feel full. I'm not against carbs, but to say they are great for long-term fullness is pretty inaccurate. You really want to look to protein-heavy foods if you have trouble with your meals keeping you satiated. Especially in the morning. I eat beef jerky for a snack.0
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I get 1200 daily calories without exercise so I know how challenging this can be! I really make an effort to add extra calories by exercising daily. Also, I would recommend adding vegetables to help fill you up and make you feel much less hungry. Some of my favorite low calorie vegetable "treats" are steamed artichokes (love to eat them leaf by leaf and then get to that delicious heart!), steamed asparagus (can be very filling and VERY low calorie), and I also like broccoli and cauliflower.
Artichokes are amazing like this. I roast (with very little oil) brussel sprouts or asparagus and it's awesome.
I would avoid carb-heavy items and focus on lean protein and vegetables to fill you up. Eggs will stick with you longer than cereal in the morning.0 -
It's great you realize something is wrong. If that is what you are eating, the reason you struggle with portions is because your body is HUNGRY! No way would I be able to handle my body's drive to eat if I ate the stuff you mentioned. I am hungry!!
For breakfast, don't eat cereal, eat real food...like boiled egg plus another boiled egg white or two. And a piece (or half a piece) of really hearty wheat toast. And this is why you would not be eating popcorn...because it will not satisfy you if you are hungry...it just tastes good. Eat small, hearty, satisfying meals FIRST, then you will be in a better position to learn the habit of portion control.
For mid morning, how 'bout cottage cheese with a small amount of berries? And a cup of coffee?
For lunch, a small chopped salad with avocado but no dressing, baked chicken breast topped with parmesan and a no calorie beverage.
Then eat mid afternoon, then eat at dinner. Go to bed early, get up early, take a low-carb protein drink (Designer Whey is low carb) and exercise, then have breakfast.0 -
Great advice Min!0
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Have you heard of the Volumetric Diet? It's basically calorie counting but it's based on the concept that a person will want to eat the same amounts of food a day regardless of calories. So the cookbook will show you recipes to take a recipe and change it up to be able to eat twice as much at the same calorie count. I don't follow the book but I always keep the concept in my head and watch for lower calorie alternatives like Frozen Yogurt instead of Ice Cream.0
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MFP set it for me at 1250 for 1 pound a week.How aggressive is your weight loss set in MFP? 1250 is not a lot. Do you have MFP set at a loss of more than 1 lb/week? If so, you may want to back it down to 1 lb/week based on how much weight you have left to lose. The smaller you get, the less that deficit should be.
I am 5'2" and sedentary. I changed to sedentary from light activity when I stopped losing weight a few months back.0 -
1250 sounds too low. Even mine is 1350 to lose 1.5lbs a week. Also, one thing I like about this site is that when you work out, it adds more caloreis for you to eat. That way you feel like it's a little reward. Plus, for some reason I feel a little less hungry when I work out then when I don't. But yeah, what you eat determines if you are hungry or full. whole wheat, grains, protein, all those keep you fuller longer.0
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Mine is set at 1240 and I seldom go much over that. I have found some things that are full of fiber but low in calorie and another thing, drink lots of water!0
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Fresh vegetables are very low in calories, and higher in fiber that helps you feel full longer. Also beans. Baked squashes. That's most of my diet--before I started, I regularly ate 5000 calories per day, when I WASN'T binging. Now, I have a hard time making 1200 some days--I just don't have room to eat that much.0
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There are some really interesting comments here and I can see that people have lots of assumptions so let me clarify.
For breakfast I eat a whole grain hot cereal concoction that includes oatmeal and textured vegetable protein. I also use sugar free coffeemate (Diabetic)
I have an apple for a snack either morning or afternoon. I have a small chef salad without dressing for lunch.
I have lean meat and veggie for supper.
That covers my calorie allowance for the day.
At least 5 times a week, I exercise. Today it was pushing the mower for a good hour. It's usually 30 minutes to an hour of cardio, maybe yard work or my treadmill. That allows me extra calories. I exercise for fitness but since I started MFP in September, I exercise so I can eat more. Back to the original complaint ~ I'm hungry!
For extras I have popcorn a couple times a week and sometimes a bowl of bran flakes with or without raisins.
I checked my diary for the past week or so and saw the following cheats: bag of Cape Cod chips, a couple of Detour protein bars, some raisin bread, a cookie, a slice of coffee cake.
A few folks commented about adding more protein and I hear you. It does seem to give me longer satisfaction. That's why I add it to my breakfast and have meat on my salad instead of simply the greens. My real hunger shows up after 3:00.0 -
The more natural the food, the more actual food you get in a serving...this is something I have learned along the way....I can have a great big salad, with about six cups of food for under 300 calories for lunch...or I can have something little and still be starving. I can have several cups of steamed veggies on my dinner plate, or I can have 1/2 cup of something calorie rich. It is an education process. I have learned to seek out nutrient rich foods, read labels with an eye toward realistic serving size, and only buying whole foods. Good luck!0
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2 things; get yourself a scale and learn how to read a label.
Those are 2 things I have learned from the people on this site and it was the knowledge I needed to succeed
Until you get a handle on those two things, most portions are the size of your fist. Don't eat more, it's not worth it...and you are here for a lifestyle change not a quick fix.0 -
Smaller bowls really help to trick me into feeling like I've eaten more than I have, as a general rule. I find having a smaller lunch around 12 and another small meal around 3 helps me to stay at an even energy level all day too. I understand that with some people's schedules this may not always be possible, but perhaps eating half of your salad and half of your apple at lunch and having the other halves at your midpoint between lunch and dinner could help, if you could find the time in your day.
Also, fiber is another important factor in fullness. If you make your own chef salad, perhaps you could start making it with darker greens like kale or spinach to up its presence in your digestive system. Water is another great calorie-free way to quiet a rumbly stomach!0 -
Great suggestions since I have issues with portion control. I'm starting to think it's more in my head than I think because I do really well up until I get home from work. By the way, I counsel people on quitting smoking. Just like smoking, I think we get cravings too but it might seem like hunger. If we have tried everything that was suggested and nothing helps then we have to find something to distract us until that craving leaves...just like a smoker. We might have to take a walk, get on MFP or get busy cleaning our house...a cup of coffee helps too. I'm still working on my portion control...it's hard. My co-worker, dietician, sent me an article about "hedonic hunger" refering to the desire to eat for pleasure, and to enjoy the taste, rather than to restore the body's energy needs...see the article, http://www.foodnavigator-usa.com/Science/Researchers-explore-links-between-overeating-and-pleasure. It can be how we view food, too...retrain my brain.
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I been talking to alot of people that had diet in the past and they suggested to me to eat smallerl amounts but eat more often. they have a morning snack as soon as they get up then breakfast then a snack and then lunch then a snack and then dinner and then another snack. also they suggested after dinner or before bed to walk around a the block or your neighborhood, to help out... I think you get the picture... hope this helps... I know protion is hard because I blew it out of the water too...0
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This is one way I try to take control of Portion control. And within this blog is another link with any way I portion control.0
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I think the problem is with the food you are eating. There are plenty of low calorie filling foods out there that are great for you.
The best thing you can do against hunger is drink a lot of water. Drink at least a cup of water before you consumer anything. If you feel a food craving coming on, drink water. If that doesn't help they your body is really hungry.
Cauliflower and Cucumber are power foods. For 2 cups of these are around 30-50 calories and they are filling. Protein is very filling, try flaked light tuna in water - very nutritious, filling, and low in calories. Grilled chicken breast is amazing too. Wholewheat toast and olive oil are also very filling.
Make sure you have healthy snacks available like nuts, but don't overdo it since they are fattening.
I used to have issues with portion control and used to overeat a lot. Stick to eating less for a week or two, and I promise you will get your portions under control and not feel as hungry.
THIS0
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