How to eat within allotted calories and feel satisfied

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Replies

  • nturner612
    nturner612 Posts: 710 Member
    eat tons of fruits. sigh. realllly sucks BUT if you eat bananas, apples carrots (ok i know thats a veggie) ittll keep u filled up
  • GoTeamMeaghan
    GoTeamMeaghan Posts: 347 Member
    I find that if I emphasize protein and fiber I seem to stay better satiated.

    Also, you may want to get a second opinion on your calorie intake. Find your TDEE and go from there.

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

    ^^ this! I eat anywhere from 130-160g of protein a day and 40-60g of fiber a day. I would definitely reconsider your calorie goal-I would have trouble being satisfied on 1,400 calories. Feel free to check out my diary for ideas.
  • TdaniT
    TdaniT Posts: 331 Member
    More protein, more fat, more fiber. Fewer carbs.

    And more veggies.

    You can have a filling, delicious meal for under 400 calories with a piece of lean meat and a whole lot of veggies.

    Yes, that. My measurements are almost identical to yours, though I opted for a slower loss so I'm eating 1610 a day. I feel like I'm eating a huge amount of food most days, but I'm eating tons of roasted veggies, fresh veggies chopped up on green salads, and lots of chicken, turkey breast, yogurt, and eggs for easy protein. I'm also finding crispbreads, like Kavli and Wasa to be very satisfying replacements for regular bread.
    Also, are you throwing away calories on drinks? Switching to water only made a huge difference in how satisfied I felt with my calorie goal.

    Actually and surprisingly for me, I have been able to successfully switch to water. The only other thing I drink is wine. There is the occassional (once in about a month) soda.
  • TdaniT
    TdaniT Posts: 331 Member
    Thanks everyone for the great suggestions! I need to go home and figure out my TDEE. I don't know what I just did on here when looking at my goals, but now my intake says 1370! Ugh! I don't think I am ready for that.

    I cut out most breads, pastas, rice, potatoes, etc. For most dinners we make a protein and vegetables. I know that carbs are not bad but it is easier for me to eat the meat and veggies. I do incorporate potatoes baked in the oven with spices when I want that carb.

    Along the same lines....how long/frequently should I exercise. If, at a minimum, I walk on the treadmill for 30 mins each day is that enough to start? I am starting with the jogging program, my Wii Fit, and I have taken up yoga. I just want to accomplish my goal this time. Tired of being tired/unhealthy all of the time.
  • mrincredible93
    mrincredible93 Posts: 146
    Ditto on the higher protein and lower carbs. Any calorie you eat should be the highest quality calorie possible. White refined grains, sugars, etc. are the lowest quality calories you can eat. Their energy will be used up quickly and leave you hungry for more. Five to six smaller meals a day works well for me. That gives me about 250-300 calories for each meal at 3 hour increments. If I stick to this schedule and have at least a little protein at each meal, I rarely get hungry.
    You have to search out substitutes to lower your calories. For example, I like the flavored creamers in my coffee. The regular creamer can be 50 calories a tablespoon. The fat free is 25 per tablespoon and the sugar free is 15. I used to refuse to use the fat free because I thought it lacked the flavor I wanted. Problem was that my 2 cups of morning coffee could be 250 calories by itself. If I wanted more calories available for more substantial foods later in the day, I needed to accept the lower calorie substitute of fat free creamer. I got used to it.
    Also, if I want to eat more, I do more activity.
  • mrincredible93
    mrincredible93 Posts: 146
    ALSO...MFP's default settings for carbs/protein/fat is not the best, especially if exercise is part of your plan. You should try custom setting the protein higher and carbs lower.
  • hintc
    hintc Posts: 15
    Yup. I eat a lot of protein .... but i also recently got some chia seeds . They are Very healthy - and help fill you up !! Grind some up and add to / sprinkle on your food - will help you feel more satisfied :)
  • mrincredible93
    mrincredible93 Posts: 146
    There are people with differing opinions about whether to eat back calories. In general, I think that if you have a lot of weight to lose, you should be able to eat back only a small part of the calories you burn in exercise and it will drive a faster weight loss. If you are looking for a slower weight loss (which I think is more sustainable), then you would want to eat a higher portion of the calories burned. You need to fuel your energy use. While less food can be good, even lesser food can be bad. You body can respond to too few calories by holding onto everything that it receives which will result in actually gaining despite a very low calorie count. You can tell this is happening if you cease to have regular and sufficient bowel movements. Nothing is getting wasted and everything is being held. It's the same with water and hydration. If you don't drink enough water, your body will retain it to make sure it doesn't run out. Drink more and your body retains less. It seems counter-intuitive, but with a sustained low calorie count, you may need to eat more to encourage weight loss.
  • bitsyland
    bitsyland Posts: 49
    I'm new to all this...but what I have been doing is putting "fillers" in my foods...such as ...my tuna salad wrap...instead of just mixing tuna with a little mayo I ad onion, radishes, fresh mushroom, chopped pea pods or anything else low cal to bulk it up and i end up eating half the tuna i used to and am very full from a hearty wrap :) I do this with a lot of my meals to keep me from feeling deprived of that full feeling and now I am trying to cut back on my portion sizes because i find myself TOO full after eating now.
  • bitsyland
    bitsyland Posts: 49
    Oh I know the feeling.... I do feel better though just after a month of healthy eating....I make my goal every time I lose a little weight....last i lost was a few days ago and I am stuck in this 270 to 270.04 or .02 ...it's making me crazy...but I am determined to get to 269!!! Small goal but attainable :) I don't exercise yet as for me personally my weight is too great and I needed to lose some weight to be able to get physical. Almost there....just be proud of each accomplishment...they are hard gotten and well deserved ...don't beat yourself up over not going fast enough....it will come off in due time
  • pilarter
    pilarter Posts: 49
    I agree about protein and fiber, in fact I had the same problem and I followed this piece of advice and worked our perfect for me! But when I am very hungry and I don´t want to eat a lot of calories, or next main meal is still far, try banana and a glass of skimmed mik. A small banana, or even half a big one will do the trick, you will feel full for hours.
    My diary is locked, but I will unlock it so you can check a few high protein recipes I made up some time ago when I was on Dukan diet.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    One word CELERY. I chop it up into most of my recipes. The flavor isn't too strong and it adds alot of fiber and volume to my meals with very little calories.
  • Cherylllyn
    Cherylllyn Posts: 114 Member
    I have found munching on celery, carrots, broccoli, or apples (the fruits and veggies that take a while to chew) help me feel fuller. And they don't have as many calories to them.
  • krhn
    krhn Posts: 781 Member
    Chug a load of water when your eating something even, the smallest of snacks - it can make your stomach feel bloated and fuller faster - works for me when i feel hungry after eating my evening meal! :drinker:
  • Confuzzled4ever
    Confuzzled4ever Posts: 2,860 Member
    Adding veggies makes your plate fuller, makes your stomach fuller, your nutrients go up (if you choose good ones!) and your caloreis stay low. My food is always laced heavily with veggies. It's probalby why I can't reach my caloires so often and why I can't seem to eat enough. I'll opt for the carrot or apple over anything else. If you get creative with them they can subsitute for anything.

    Bake kale with a little oil until crispy, salt it. viola chips! I do this with potatoes too. viola healthy potato chips! or put salt on celery.

    fresh pineapple can curb any sweet tooth and its' filling!

    slice up an apple, sprinkle cinnamon on it and microwave.. it's like apple pie. yum!

    Water! You might be confusing thrist for hunger.. that's very common!
  • PetulantOne
    PetulantOne Posts: 2,131 Member
    More protein, more fat, more fiber. Fewer carbs.

    And more veggies.

    You can have a filling, delicious meal for under 400 calories with a piece of lean meat and a whole lot of veggies.

    Yup
  • TdaniT
    TdaniT Posts: 331 Member
    I find that if I emphasize protein and fiber I seem to stay better satiated.

    Also, you may want to get a second opinion on your calorie intake. Find your TDEE and go from there.

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

    Okay, I have read the link that you provided and I have looked at the external sites to calculate my TDEE. I get most of it and I can see now that MFP does not include EAT in the calculation so I need to eat my exercise calories back. However, I really get confused when it starts talking about setting the percentages for protein/fat/carbs, etc. yourself.

    If I continue to follow the MFP calculation, I can eat back my calories? Would I still obtain the same results that I would if I manually calculated everything and set the goals myself?

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