New Calorie Goal- Need Advice

Dad_of_3
Dad_of_3 Posts: 517 Member
edited January 1 in Food and Nutrition
My calories dropped by 220 this week with my last weigh-in. I have hit very close to them without my exercise added in. I have a private diary except to my friends. I am working hard to stay under and keep full. I know about the high-volume, low calorie foods, so what I would like to know is not what I should do (hi-volume, low-calorie-density), but the how of h-v,l-c-d.

Any tips on how you all stay full on fewer calories? One thing I do not do well is drink water. I drink about 24 ounces a day, not including my 1 or two glasses of diet soda. I also walk a mile a day, and every other day, two miles.

Tips?

Replies

  • isaacsonofabraham
    isaacsonofabraham Posts: 4
    Sometimes when I drink water with apple cider vinegar (with the mother) it keeps my appetite in tack.

    One thing I am going to try to get back with this week is taking cool cayenne pepper...about 40,000 heat units 3X a day with food. It is suppose to help with appetite, digestion, burn calories thus lose weight, blood pressure, triglycerides, circulation, and the heart.

    I am doing some reading on it right now and will decide in a couple of days what I will do.

    Just a suggestion to read up on.
  • Dad_of_3
    Dad_of_3 Posts: 517 Member
    Sometimes when I drink water with apple cider vinegar (with the mother) it keeps my appetite in tack.

    One thing I am going to try to get back with this week is taking cool cayenne pepper...about 40,000 heat units 3X a day with food. It is suppose to help with appetite, digestion, burn calories thus lose weight, blood pressure, triglycerides, circulation, and the heart.

    I am doing some reading on it right now and will decide in a couple of days what I will do.

    Just a suggestion to read up on.

    I guess I'm ignorant. What do you mean by "with the mother"? The main thing is I am looking to see what strategies people are using to feel full throughout the day, and not go over on calories.
  • Dad_of_3
    Dad_of_3 Posts: 517 Member
    Wow, what a graveyard of a topic. Advice, anyone?
  • cmriverside
    cmriverside Posts: 34,458 Member
    Wow, what a graveyard of a topic. Advice, anyone?

    Protein, fiber, fats. They help you stay satisfied through the day if you aren't eating much.

    At your weight, you need to be drinking more fluids. If you don't like water, try tea or add a flovoring packet to your water...you need it.
  • denezy
    denezy Posts: 573 Member
    More protein will keep you full. Not sure what your macros are at, but I found a calorie drop easy when I spread out protein more during the day.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    I agree, protein, healthy fats and fiber will likely keep you feeling full longer. Trying a good greek yogurt like Chobani's fruit in the bottom cups. Switch out things like chips/crackers for higher fiber natural snacks like fresh fruits and veg. Add meat, cheese and/or egg to salads. it's hard to give specific advice without knowing what you're eating now...but hopefully that helps.
  • Dad_of_3
    Dad_of_3 Posts: 517 Member
    Thank you for the advice. Definitely more water. Spreading out Protein throughout my day- will make that a part of my plan.
  • skinnynerd
    skinnynerd Posts: 110
    I stay full by eating every 3-4 hours and always including protein in each meal. I am never hungry.
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