quick - help me resist an evening snack?!?

SkimFlatWhite68

Hi and welcome, it is your first day so good effort.

I looked at your diary. My advice is to increase your protein at every meal to at least 30g adn reduce your sugar and refined carbs. Protein keeps you fuller for longer. Eat LOTS of fresh vegetables as well and drink water. If you fill up on water, fibre and protein you wont have room for sugary foods (which make you crave more sugary foods).

Also - make a plan for the week. Plan all your food now and then tomorrow night you can do a cook up of some of the meals that you are going to pack for lunches. Planning makes all the difference some days between success and an average day.

Losing fat is 80% diet, but try to incorporate a bit of weight training in as well. You could start now by doing some body weight squats, push ups, lunges, have a look on youtube if you need help with form.

So here you are at night - feeling itchy.... Why don't you do some squats and push ups, then go and have a nice long shower or bath, pamper yourself, have a herbal tea or something like that and make yourself a plan for the week. Search the internet if you need suggestions, or look through the threads here.

All the best!

melindasuefritz

exercise
drink water
go to bed
eat it u are already over caleries
get oon track tomorrow

SkimFlatWhite68

Tomorrow I am at home all day. What is a fast, healthy, low calorie, filling, high protein veggie lunch? Or is that asking too much all in one meal?!? :0)

Omelette with 2 whole eggs and 2 egg whites with mushrooms and spinach.

Cook up a vegetable bake and divide into 4-6 serves for lunches ahead. No reason why the kids can't have that as well. Good for the whole family. Get them in the kitchen with you and they can help.

Melo1966

My first day here. I've eaten over my calories today :0(
Starving hungry and craving crackers and cheese.
What am I doing wrong? Any encouraging words to help me stay strong?

You are just learning. Looking at your diary your protein is way low and you need to drink more. To add a high protein snack would be fine you will not gain more weight with another 100-200 calories. Get some cottage cheese or Greek yogurt.

looopyloops

Try adding more low calorie veggies to your diet as well, I find a huge salad made of veggies with either a low calorie dressing or balsamic vinegar helps me,the more fiber you get in your diet the fuller you will feel, as well getting enough protein will help you stay fuller longer, welcome to mfp lots of help and great advice on these boards

quiksylver296

It looks like you could stand to get some more protein in your diet. Protein, fat, and fiber all help to keep us feeling full. Ditch the crackers next time and go for hard boiled eggs, Greek yogurt, beef jerky, almonds, or anything with more protein.

I was thinking more protein throughout the day, too. I am not a vegetarian, so I don't know what all to suggest, but nuts and greek yogurt are a start.

skinnysushicat

Omlette - great suggestion! We have some back-garden chickens, so we're always swamped in eggs. Are eggs high fat though?

I eat brown / wholemeal bread, brown rice and wholemeal pasta - do they count as refined carbs? I heard that supermarket brown bread is just white bread with extra bits added back in, rather than proper unrefined flour. Don't know if that's true.

I make vegetable bake type meals a lot, with kidney beans etc in. But I add lots of cheese on top, which i NOT a good idea...

adwilliams03

Vegetarian sources of protein: cottage cheese (love this stuff), raw nuts (especially almonds), and protein powder smoothies. I toss blueberries, spinach, and almond butter in with some chocolate protein powder and it tastes like a chocolate-peanut butter smoothie.

skinnysushicat

I love greek yogurt with nuts - favorite snack. I cou;d have it for breakfast. I usually have some honey or maple syrup on it, but I could swap that for fruit I guess - better?

skinnysushicat

Will definatly buy some almonds tommorrow!!

ILiftHeavyAcrylics

It's your first day, cut yourself some slack.

In the first few days it's mostly about learning how much you were eating before, which foods work to keep you full and which ones leave you hungry again soon, and what portion sizes look like.

My advice is to have a snack. Make it something with protein. Start again tomorrow, and try pre-logging your food.

Also don't be afraid of fat. Fat is calorie-dense so you may want to cut it a bit just because of that, but there's no reason to try to make your diet "low-fat" unless you have a medical reason to do so. Focus on calories first, then macros as you get more practice. As for "refined" carbs, I don't bother worrying about them. Again, unless there's a medical reason.

skinnysushicat

Well I eat HEALTHY fats, generally - olive oil, nut butters - apart from the dreaded cheese, of course!

GreenEyedLady1

my apologies if someone has already mentioned this but try to skip the juice. wasted calories. for that 120 calorie glass of juice, you could have eaten 4 servings of fiber dense veggies like broccoli and felt a lot fuller for a lot longer.

also, its just your first day... don't stress.

and, keep in mind that calories are cumulative. if you ate a little bit too much today, try to eat a little bit less tomorrow, and it all evens out.

skinnysushicat

You are so right, I did not really realise how calorific juice was until I entered it! I always think of pure juice as healthy (compared to wine or cola) but it's not at all if you are trying to loose weight! I don't like the chemicals in diet drinks, so it will be water now,

GlutesthatSalute

DO NAKED JUMPING JACKS before going in for that extra treat... !!!!

Nicolee_2014

The first week is always the hardest. Have some herbal tea?

GormanGhaste

What is a fast, healthy, low calorie, filling, high protein veggie lunch?

Any kind of bean dish. I suggest keeping some reduced-sodium canned beans on hand for quick meals.

Lexi507

I tend to think of my calories on a weekly basis. If I'm under or over a couple of hundred calories, I don't worry about it, unless it looks like I'm running over for the week. Trying to put together menus that hit the calorie goal every single day is way too challenging for me.

EmmaKarney

Read the success stories forum.

JoanB5

I work out an extra stent in the evening if I run out of calories, or pace food so that I am assured an evening snack. Nothing wrong with them.