calorie intake is in the negative, again, today :(
slowglitchen
Posts: 30
Hi, I just started myfitnesspal, last week, I love it, it counts my calories and my calories burned for the day..
Every night, after my day is over, my calorie intake after supper, is in the negative (-200 to -1500 a day)... I am always hungry, yes, I had a cheeseburger, and all that.. After a couple hours, I am starving, really hungry, but I ate a good breakfast/lunch, pineapples/blueberries, fat free cottage cheese, and all that... I just ate 2 hours ago, huh?
I started my walk at the Mall, at 6 am, for 2-5 miles/day, and I bought some weights for my wrists/ankles, and dvd dance...
Before all this, I didn't exercise at all, but didn't feel the need to eat so much..
Now, I can eat down the house, lmbo... How do you handle this? I am thinking abt taking an appetite suppressant, before evening supper or after lunch to keep my appetite down...
Thanks for reading my post, much advice is greatly appreciated... and add me, as a friend, if you like...
Every night, after my day is over, my calorie intake after supper, is in the negative (-200 to -1500 a day)... I am always hungry, yes, I had a cheeseburger, and all that.. After a couple hours, I am starving, really hungry, but I ate a good breakfast/lunch, pineapples/blueberries, fat free cottage cheese, and all that... I just ate 2 hours ago, huh?
I started my walk at the Mall, at 6 am, for 2-5 miles/day, and I bought some weights for my wrists/ankles, and dvd dance...
Before all this, I didn't exercise at all, but didn't feel the need to eat so much..
Now, I can eat down the house, lmbo... How do you handle this? I am thinking abt taking an appetite suppressant, before evening supper or after lunch to keep my appetite down...
Thanks for reading my post, much advice is greatly appreciated... and add me, as a friend, if you like...
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Replies
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Looking at your diary, I'd suggest adding more fresh fruit and veggies. They are rich in nutrients and fiber and will stay with you longer than what you're eating now. Also, if you stop drinking your calories you'll be able to eat more. For me, getting rid of the excess sugar, soda, etc, helped me a lot and also helped me control hunger and cravings.0
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Hey Glitchen! (Sounds better than calling you Slow...!)
Is it possible your daily target to low and almost impossible to meet?
I find it easier for me to log in several times during the day so I know how many calories I can still afford.
Are you *really* hungry? I eat whenever I get anxious which is probably 5 times a day at the office. It feels almost like real hunger but when I ask myself if I'm truly hungry or if I'm just getting aggravated with work, my answer is usually that I'm bored or aggravated. So I try not to reach for food but to take a little walk, go to the restroom or chat with a colleague. Then the urge passes for a while, until the next one.0 -
Looking at your diary, one thing that stands out to me is the number of sodas you have daily. Those account for a lot of empty calories. Try drinking water instead - or if you want a soda, go with a diet soda, but I see 3-4 "loaded" Pepsi's or Mt Dew's per day -- that tallies a whopping 450-600 calories with almost 0 nutritional value. Just eliminating the sodas would help get you started.
Other things to consider are "healthy" proteins - lean meats like chicken, turkey or lower-fat content beef (sirloin for example). or fish to replace higher fat, and processed meats. If you want a burger, lean sirloin burger (4 oz) comes in at about 200 calories ... compare that to the McDonald's cheeseburger.
Yes, we all get cravings for those hot dogs, a burger, or something -- definitely DO NOT eliminate them - it'll make it way too hard to stick with an improved eating plan. But, have them in moderation and not every day.
Now, I'm not an expert! But those are just my observations from looking at your diary.0 -
thanks for the advice, looking at my past diary of foods, I see, I drink sodas and eat sugary snacks and since during my day, it could be that I am bored.. I will check on that... the next time, I am hungry, I was thinking, it was from exercising in the morning, that made me famished.. hmm... How do you all feel abt appetite suppressants? pills?0
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Not sustainable, don't do it! Way better to eat less calorie-dense food. 4 oz of chicken breast prepared without oil (balsamic and grilled for me) costs you fewer calories than one Coca Cola, and it's pretty filling!0
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When I ate sugary foods, I craved sugary foods. If you only make one change, I second/third the suggestion to cut out the high calorie beverages and drink water or whatever you like that is calorie free/low cal. You also might want to try cutting back on processed food like cookies, fast food, white bread and replacing at least some of it with veggies, whole grains, fruit, lean meat, etc. More natural foods should keep you full longer for the same or fewer calories as the junky stuff.0
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thanks for the advice, looking at my past diary of foods, I see, I drink sodas and eat sugary snacks and since during my day, it could be that I am bored.. I will check on that... the next time, I am hungry, I was thinking, it was from exercising in the morning, that made me famished.. hmm... How do you all feel abt appetite suppressants? pills?
No on the appetite supressants ..... eat "balanced" meals / snacks & you shouldn't be full.
When I say "balanced" .... it's a different formula for everyone. Protein helps keep me full ..... but I find I need to combine it with something else or it just doesn't "stick"
Here's the list to experiment with
Protein (lean meats, low fat dairy)
Fats (nut butters, nuts, olive oil, avocado... are the healthiest fats)
Fiber (from complex carbs ...whole grains) or fruits & veggies
Some things I pair up ....
Greek yogurt & fresh fruit
oatmeal & peanut butter
grapes & string cheese0 -
Thanks, yesterday I had 2 bean burritos, and I noticed I wasn't at all hungry for some time... That could be my issue, not enough protein... and possibly the sugary (sodas) making me crave.. I will check up on that...0
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log your food first thing in the morning, so you can see how may calories you have to work with. dont eat then log at the end of the day, or theres nothing you can do about it.
i also agree with ditching the soft drinks and upping your protein.0 -
Looking at your diary, one thing that stands out to me is the number of sodas you have daily. Those account for a lot of empty calories. Try drinking water instead - or if you want a soda, go with a diet soda, but I see 3-4 "loaded" Pepsi's or Mt Dew's per day -- that tallies a whopping 450-600 calories with almost 0 nutritional value. Just eliminating the sodas would help get you started.
Other things to consider are "healthy" proteins - lean meats like chicken, turkey or lower-fat content beef (sirloin for example). or fish to replace higher fat, and processed meats. If you want a burger, lean sirloin burger (4 oz) comes in at about 200 calories ... compare that to the McDonald's cheeseburger.
Yes, we all get cravings for those hot dogs, a burger, or something -- definitely DO NOT eliminate them - it'll make it way too hard to stick with an improved eating plan. But, have them in moderation and not every day.
Now, I'm not an expert! But those are just my observations from looking at your diary.
i was pretty much about to write the same. Cut out the sodas or replace with low cal versions. Eat more protein it will keep you full longer. That should be a good start once you got that in you can cut out the "junk" food and all the fatty sauces. But start with small steps first the drinks and add more lean meat/fish and veggies to your diet
*edit* under goals you can change your macros i think you should increase the protein by a lot i have mine set at 25% carbs and 55% protein but i am on a low carb diets from my doctor due to insulin resistence. But the more protein is in your meals the longer you feel full also try to replace the carbs you eat with healthy ones like whole grain, fruits and veggies0 -
Looking at your diary my initial thought is more veggies and fibre0
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Drink more water as sometimes you think it is hunger calling you when your body just needs more water. Also, you shouldn't feel super hungry all the time (just some hunger pangs now and again until you relax into the lifestyle change of controlled consumption). Do you have a balanced nutrition plan so you take in sufficient food to sustain you? If no, you would definitely benefit from that so you can plan and balance what you eat, especially around an exercise plan. Maybe a banana before exercising? Start your day on something with protein i.e. boiled egg or low fat yoghurt or scrambled egg (that type of thing). As with any weight loss plan, just need to be careful and make sure the plan is realistic. For example, I want to lose 2lbs each week but when I weighed in this week I had dropped 6lbs. Obviously I am delighted with the loss, but concerned it is too much too quickly, so will just need to monitor the next two weeks to see how my body is adjusting and whether I lose less, but constantly so? Good luck (sorry for the essay)!
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You've gotten some good advice already, just some of my thoughts on top of those.
Fat, protein and fibre keep us full. Focus on getting some of them with each meal.
I always focus on getting a lean protein, then veggies, and then I'll add a carb or starch depending on where my macros are. It's not that carbs are bad but some high carb options don't keep you full long. I also find we tend to prepare meals that are carb heavy and lacking veggies so I focus on changing that.
My snacks usually have a combo, like apple and peanut butter or almonds, pear and cheese wedge, tuna and crackers, a protein shake with peanut butter, Greek yogurt and fruit, veggies and hummus.
For me, high sugar things like granola bars don't fill me or keep me full. Neither do frozen meals.
I won't mention the pop since other people already have. Like someone else said, you don't have to dominos the everything, just focus on making good choices most of the time and fit the others in around that in smaller amounts.0 -
4 oz of chicken breast prepared without oil (balsamic and grilled for me) costs you fewer calories than one Coca Cola, and it's pretty filling!
Ouch, I never thought of soda this way! Quite an eye opener.0 -
I know it sounds terrible but sometimes if your craving something it's because that's what your body is telling you you need. So within reason you should eat what you crave. We all go into the negative sometimes. I going through a terrible phase of it at the moment. A lot of people told me to get more protein. But also for some people drinking lots of fluids helps.0
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1..... Depending on what you were eating when you started.... It isn't easy cutting down to 1800 calories a day when you are used to 3,000 ( JUST AN EXAMPLE)
2..... The fast food will kill you every time. When I plan on eating out, I have to plan on something low in calories for the other meals to give me room for a snack.
I love fruit and vegetables for low calorie fillers. Anything with Fiber or Protein can fill you up for a while.0 -
I have learned a lot... abt the carbs and protein... I need to eat better, this is probably why, I work so hard, physically, but have not paid any attention to my eating habits... I have been always hungry, when I start working out.. and I graze over our refrig.. or listened/WATCHED and submitted myself to those pizza commercials, lol0
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Stop exercising.0
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Obviously this.Stop exercising.0 -
Drink a glass of water before you eat anything, it should help. More veggies.0
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nm0
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I started my walk at the Mall, at 6 am, for 2-5 miles/day, and I bought some weights for my wrists/ankles, and dvd dance...
You're amazing! I would never have the courage to walk around the mall with weights and dance. What type of dance do you do at the mall and what sort of reaction do you get? Is this before the stores open? There's actually a group of ladies that do some sort of mommy and child exercise routine at the mall near me in the mornings so I'm not surprised that you could dance there if you did it early enough.0 -
Look up the recipe for weight watchers vegetable soup. I make a big pot every Sunday and use it all week to fill in the hunger gaps. The first week I started mfp it was very difficult. Your body is going through a sugar detox and trying to trick you into eating. This feeling will pass when you make healthy choices and feed your body the nutrients it NEEDS instead of the sugar it CRAVES. Also, lots of water to fill your tummy after a meal or keeping yourself busy so your mind can think of other things instead of what's for dinner. Good Luck, you're doing great!0
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Your logging looks pretty inconsistent so it's hard to say for sure, but with 80 lbs to lose, I highly doubt your calorie goal is reasonable.
Read this: http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
Then like the link says, go here: http://www.fitnessfrog.com/calculators/tdee-calculator.html
Then, on MFP, go to goals, custom and enter an attainable calorie goal. You can still log your excercise but do them as custom, entering 1 calorie. Or do it the regular way and don't eat them back since it's already calculated in your goal.
And like others have said, lay off the soda or switch to diet. Food is a good appetite suppressant, as is water. 0 -
Here are just a few suggestions....
1. ditch the liquid calories! Drink water, if you don't like plain water, drink crystal light or powerade zero, something that doesn't add calories but adds flavor. Also, when you drink soda or other drinks similar to it, it can dehydrate you; which can make you hungry.
2. add veggies... Celery, broccoli, cauliflower, green beans, all great adders to any meal that are low in calories and high in delicious vitamins and minerals you need.
3. Portion control... my diary isn't a great example of this because I haven't changed how my meals are loaded, but try eating 5 smaller meals (300 calories each) versus 3 big meals. This will help keep you full throughout the day and won't throw you off your game
4. have a good mix of protein. Lean proteins are great for keeping you full for not a lot of calories. try integrating chicken, lean ground turkey, 90% lean ground beef. All these are great ways to keep full
If possible, add some more exercise, walking, strength training, videos, whatever it is you enjoy, do a little more of it and I think you will see results!0 -
log your food first thing in the morning, so you can see how may calories you have to work with. dont eat then log at the end of the day, or theres nothing you can do about it.
i also agree with ditching the soft drinks and upping your protein.
Agreed, I use the MFP app on my phone and it's so helpful. I can put one element of a meal into it and then decide based on that how much of the rest of the meal to have.0 -
Looking at your diary, one thing that stands out to me is the number of sodas you have daily. Those account for a lot of empty calories. Try drinking water instead - or if you want a soda, go with a diet soda, but I see 3-4 "loaded" Pepsi's or Mt Dew's per day -- that tallies a whopping 450-600 calories with almost 0 nutritional value. Just eliminating the sodas would help get you started.
Other things to consider are "healthy" proteins - lean meats like chicken, turkey or lower-fat content beef (sirloin for example). or fish to replace higher fat, and processed meats. If you want a burger, lean sirloin burger (4 oz) comes in at about 200 calories ... compare that to the McDonald's cheeseburger.
Yes, we all get cravings for those hot dogs, a burger, or something -- definitely DO NOT eliminate them - it'll make it way too hard to stick with an improved eating plan. But, have them in moderation and not every day.
Now, I'm not an expert! But those are just my observations from looking at your diary.
^^^THIS
and I will add that soda makes you hungry! I quit soda (I know right?!) and it is hard at first, but I don't miss it now. I eat less and am satisfied. PROTEIN is huge in keeping you full as well
Hope that helps! 0 -
Your calories are 1352? Thats insane, no way. Far to low, thats why your going over.
Soda.. Take soda out of your diet and replace with water.0 -
Just thought of something else...how many pounds a week are you trying to lose? I started out with too few calories and I couldn't do it. Changed my settings to lose 1 pound a week but that was too many calories...manually changed my calories to suit my nees. Example:
2 pounds a week gave me 1260 calories
1 pound a week gave me 1780 calories
I'm happy at 1600 calories a day, that is reasonable and manageable for me.0 -
I'll echo all the advise given thus far.
But I also wanted to point out that your profile headline "a little chunky is better than being a little boney" is pretty offensive. Body shaming is not acceptable here, and it goes both ways.0
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