my daily calories = really hard to stay within!

so i'm allowed 1570 or so calories per day. I have a really hard time staying within that, but only by 100-200. I know i'm not making the BEST decisions... but i'm definetely not making bad ones! I save enough calories to eat something i really want, but then i still can't stay within that... either because i'm hungry, or just feel like i should be eating, since that's what i'm used to. Habit i guess.

anyone find their "allowed" calories too little? i've gone from probably 3000-4000 per day down to 1570 so it's really taking some getting used to.... and I realize i ate way more than i should have before i started with MFP. I think most people eat around 2000 calories per day, to maintain their weight... i just feel like i'm starving.

Just looking for tips on how to stop going over my calories. I exercise a bit here and there, but that still doesn't put me under.

Replies

kazsjourney

Maybe set it for a smaller deficit. If using MFPs recommendations...if set for a 1 pound loss per week maybe change it to a half pound loss. I think tho partly you need to decide this is worth it and come up with ways for dealing when you want more then your calories....ie have a cup of tea or glass of water...go clean your teeth...go do some exercise...or preoccupy yourself with something else

Mokey41

One thing is to open your diary so people can make food suggestions for you. You can eat 1500 calories that leave you hungry or you can eat 1500 calories that keeps you satiated. If you've just started this journey then it will take a bit for your body to get used to your new level of eating as well. Drink lots of water, eat proteins to keep you feeling full longer, lots of veggies and fruits and avoid empty calories like breads, pasta and cereals. Not that they are bad for you but they don't provide you with long term feelings of fullness.

hrtchoco

Try make better food. There was once I made a huge pot of fried rice, it was only 600 ish calories. My husband was beyond full after eating it. Actually, he had to split it into two meals.

batgirl_273

replacement behaviour - i like it!

i caved today when i was visiting my mom's house... i had already eaten dinner, but she offered me some of her homecooked leftovers. i had just a few small bites but it was an extra 200 calories that threw me over! i felt instant guilt, ran home to enter it on MFP then hopped on my bike for 15 mins. still wasn't good enough.

batgirl_273

One thing is to open your diary so people can make food suggestions for you. You can eat 1500 calories that leave you hungry or you can eat 1500 calories that keeps you satiated. If you've just started this journey then it will take a bit for your body to get used to your new level of eating as well. Drink lots of water, eat proteins to keep you feeling full longer, lots of veggies and fruits and avoid empty calories like breads, pasta and cereals. Not that they are bad for you but they don't provide you with long term feelings of fullness.

i think my diary is open to friends... i did just start MFP so i'm trying to figure this all out still, including how the website works!
i'm happy with my results so far, 5 lbs in a week is huge to me, but some days i just feel hungry/empty/wanting more... and it sometimes isn't even because i'm hungry, i just feel like i need to make the motions of eating or constantly be stuffing my face with food/drink. Its like an addiction. Think i'm in withdrawal stage!!

I_Will_End_You

replacement behaviour - i like it!

i caved today when i was visiting my mom's house... i had already eaten dinner, but she offered me some of her homecooked leftovers. i had just a few small bites but it was an extra 200 calories that threw me over! i felt instant guilt, ran home to enter it on MFP then hopped on my bike for 15 mins. still wasn't good enough.

Maybe in the future if that happens again, take the leftovers home and eat them the next day instead of right then and there. That way you still get to eat them, but you don't end up eating dinner twice.

snowflake8am

I don't know if you drink any calories, but if you do and you cut them out of your diet and replace them with sparkling water, regular water, hot tea, even diet soda it would help!

Good luck and keep it up!

PrettyPearl88

It might be the foods you're eating. If you eat good, healthy food, 1570/day is very doable and can even leave you stuffed. If you eat a bunch of sugary junk that's basically empty calories, then you'll still be very hungry at the end of the day.

But, like someone else said, if you find that 1570 is too much of an adjustment for you from what you were doing before, change your goal to a slower weight loss pace (like from 2 lbs/week to 1 lb/week, or from 1 lb/week to 0.5 lb/week). That will give you a smaller calorie deficit and will give you more calories to eat each day. (It'll also mean slower weight loss though, but that's fine and slow weight loss is actually very healthy.) But if your goal is already at the slowest weight loss pace (0.5 lb/week), well...you're going to have to learn to get accustomed to 1570 if weight loss is important to you. Prepare healthy, filling meals, don't eat junk that's empty calories, don't drink a lot of your calories, and exercise regularly so you can eat back those calories too.

bajoyba

It sounds like you've basically cut your calorie consumption in half, which is a huge adjustment.
When I feel like I want more food, I add lots of high-volume, low-calorie foods to a meal (usually veggies). Instead of having a plate of pasta, I cook a single serving of pasta and add in lots of sauteed veggies and chickpeas. When I make a taco salad, I have a serving and a half of tortilla chips, and then I cover them with a ton of lettuce. I still eat all the foods that I want, but I bump of the volume with healthy choices.

But since this is such a drastic change for you, you may want to consider changing your weight loss goals temporarily or gradually reducing your calories to work toward eating less. If you're used to consuming 3000-4000 calories a day, eating 2000 calories is still a significant deficit. You might find it easier to stick to if you choose a higher calorie goal to start with and reduce that number by 50 or 100 calories every week until you get to the number you feel you should be eating for healthy and sustainable weight loss.

batgirl_273

It might be the foods you're eating. If you eat good, healthy food, 1570/day is very doable and can even leave you stuffed. If you eat a bunch of sugary junk that's basically empty calories, then you'll still be very hungry at the end of the day.

But, like someone else said, if you find that 1570 is much of an adjustment for you from what you were doing before, change your goal to a slower weight loss pace (like from 2 lbs/week to 1 lb/week, or from 1 lb/week to 0.5 lb/week). That will give you a smaller calorie deficit and will give you more calories to eat each day. (It'll also mean slower weight loss though, but that's fine and slow weight loss is actually very healthy.) But if your goal is already at the slowest weight loss pace (0.5 lb/week), well...you're going to have to learn to get accustomed to 1570 if weight loss is important to you. Prepare healthy, filling meals and exercise regularly so you can eat back those calories.

i'm set at 2/lbs per week... i'm hoping to lose atleast 50 lbs in the next year. and i wanted to really restrict myself so i'd see results fast, as not to be discouraged like in the past. I may need to adjust it now that i've seen some results, but i'd like to try sticking to it for a while. old habits die hard. i actually don't drink alot of calories anymore... i used to, atleast a can of regular pepsi a day, but i've completely cut that out because it's not worth the calories. I drink alot of water, tea, and skim milk when i do need calories.

thanks for the tip, i may need to look at my settings if i keep feeling this way or want to give up.

Danabug2

I know what you mean. I am also staying close but normally over. I have really cut back my portions, but not really improved my choices. That is the next step. Try taking just a couple of your choices each day and making smarter ones. More filling less calories. Just a couple of choices will make a large difference for us both. I have yo-yo'd for years and with MFP I have lost 8. Doesn't seem like much compared to many on this site, but it's huge for me. I am just working for a loss each month, so small changes will add up. Just getting your day recorded is huge, keep it up.

I_Will_End_You

i'm set at 2/lbs per week... i'm hoping to lose atleast 50 lbs in the next year. and i wanted to really restrict myself so i'd see results fast, as not to be discouraged like in the past. I may need to adjust it now that i've seen some results, but i'd like to try sticking to it for a while. old habits die hard. i actually don't drink alot of calories anymore... i used to, atleast a can of regular pepsi a day, but i've completely cut that out because it's not worth the calories. I drink alot of water, tea, and skim milk when i do need calories.

thanks for the tip, i may need to look at my settings if i keep feeling this way or want to give up.

Don't restrict yourself too much, you don't want to set yourself up for failure. Ease into it. Try changing your goal to 1lb a week for awhile, get used to eating a little less, and then maybe you can change it back.

crowefoot

Lots of small meals will help, too. When I joined MFP I was just watching my cholesterol/trying to lose weight, and I had a hard time sticking to the 1500 calories the dietician outlined for me. I've since been diagnosed with reactive hypoglycemia and have been forced to cut sugar and starch from my diet and to eat every two hours or so. After the first week while I was still trying to figure out what I could eat, I haven't really been hungry at all. I can't entirely advocate a low-carb diet for everyone, but I lost seven pounds in two weeks and am slowly losing more even thought my fat intake has increased quite a bit.

Good luck!

krystlestar00

learn to like eating veggies, you can eat 3-4 cups of broccoli and cauliflower and use about 100 or so calories depending upon what else you put on it. put a little salad dressing on top or some shredded cheese for flavor and NOT a bunch of melted cheese sauce. for me, most processed foods leave me feeling super hungry and always wanting more. it's impossible for me to open up a big bag of chips and portion out a serving and eat just that cuz after i finish it, i feel like i'm starving and eat more. i like to snack on 1oz of almonds as they help me feel like i ate something without wanting to eat the rest of them. i try and do a protein, veggies, and small amount of rice for lunch and dinner and breakfast will be oatmeal and fruit, or small bowl of cereal with fruit in it.

R_Queenie

That is a big change in calories - I'm sure you are feeling the adjustment!

You could try to push your veggie / fruit servings first and try to eat at least one high fiber food BEFORE you give yourself the treat. That way you are feeding nutrition needs before your cravings? Also, a lot of those treat foods don't really stick with you and then lead to other cravings because they don't really feed your need.

And push the water.

Otherwise you could bump your calories to higher - if you were consuming 3-4K even 2000 would be a reduction.

Good luck!

candylilacs

I would look at what foods you are gravitating to and what you have in your diet. Are you going low-carb after a life of cereals, pasta, bread and chips? It's going to be hard going for you at first (or for a while.) However if you start replacing those carbs with better carbs and choices, it's a little easier -- cereal to steel-cut oatmeal, reduce portion size and add salads or vegetables to the mix.

If you are feeling like you are being restricted too much, you will rebel, so you can't go too restrictive. Plan how you plan to eat for the rest of your life. Such as, if you must have chocolate, have 1 oz. of dark chocolate (if you like it) and incorporate it into your day. There, it's done and it's over and you can stop thinking about chocolate. (I advise a Ghiradelli dark chocolate square with sea-salted caramel.)

You can still have sandwiches, pizza and the like, you just have to be smart about portion size and ingredients. For me, if I'm going to eat pizza, I make it myself so I have control of the cheese and ingredients (just buy the pizza shell at the store.) I also try to eat 1/3 rather than 1/2 (doesn't always work, but that's OK, too.) and try to make sure the rest of my meals fit into the day. (Friend me and see how I do it.)

To do this, I had to give up going out to eat or take out. I had to learn more about nutrition and make things that were tasty and good for me. I think that's part of your journey here, too.

Tessyloowhoo

*protein protein protein* high protein snacks can leave you feeling full the longest.... I am a massive believer in high protein meals for breakfast as well because honestly then i do not get hungry again for hours...
Say it with me *PROTEIN* PROTEIN* PROTEIN*

ALekaeHay

Not sure if it's already been mentioned or not but I've noticed that when I start my day out with mostly carbs (oatmeal and toast for example) I feel like I'm STARVING within two hours! I'm trying now to limit my carb intake for health reasons and I noticed that today I felt like I was able to eat a lot, feel full, stay under my 1400 calorie goal, AND under 125 for carbs. (Hopefully I'll be able to wean myself down to about 100 carbs within a week and then down to 75.) I had a higher amount of protein for breakfast (ummm can we say BACON and eggs?! Yes, please!) and it stayed with me so much longer!

Also, I don't know how much water your drinking but that is usually one of my weakest points. Today I MADE SURE I had 10 cups. I really think it has helped! Good luck with finding some recipes/meals that work for you! And congratulations on your 5 lb. weight loss! Keep it up!

Raiden091

I am in the same boat. I recently got back from my honeymoon where I was probably eating 5000 calories a day and the only exercise I did was raising my hand asking for another drink. Now that I'm back in the swing of things (and 10 pounds heavier), I'm constantly hungry trying to go back down to the 1,650 calories MFP gives me.

Does anyone have any specific foods that are quick and easy that will keep me full? I've been trying to up my protein by eating tuna and protein shakes but they're getting old fast.

PrettyPearl88

i'm set at 2/lbs per week... i'm hoping to lose atleast 50 lbs in the next year. and i wanted to really restrict myself so i'd see results fast, as not to be discouraged like in the past. I may need to adjust it now that i've seen some results, but i'd like to try sticking to it for a while. old habits die hard. i actually don't drink alot of calories anymore... i used to, atleast a can of regular pepsi a day, but i've completely cut that out because it's not worth the calories. I drink alot of water, tea, and skim milk when i do need calories.

thanks for the tip, i may need to look at my settings if i keep feeling this way or want to give up.

Don't restrict yourself too much, you don't want to set yourself up for failure. Ease into it. Try changing your goal to 1lb a week for awhile, get used to eating a little less, and then maybe you can change it back.

I agree with this! Changing your goal to a slower weight loss pace will actually be MORE encouraging because it'll be so much easier to stick to it. If it's easy and enjoyable to stick to a weight loss plan, then it won't feel like a diet and you'll be able to keep it up long-term...which means REAL results and a MUCH easier time maintaining once you reach your goal. There are also many health benefits for slow weight loss, such as: an easier adjustment on your body, few if any plateaus, lower chance of loose skin, less muscle loss (which means more of the weight lost will be fat), etc. Eventually you WILL need to eat at 1570/day to see a small amount of weight loss and at that point, your body will have an easier time doing that. But for now, I really think you're better off taking this slowly. Remember, that this is about your HEALTH, it's not a race or some Biggest Loser competition where the winner gets a big prize. Slow and steady wins the race. :bigsmile:

m23prime

Almonds rule! They are my magick anti-hunger pills. Six almonds eaten slowly, deliberately, and mindfully -- and the worst of the cravings usually pass.

I too have gone from 3000-4000+ calories of crap and sitting on my epic behind, to 1200-1800 worth of somewhat better choices.and an hour or so each day of what normies would call light exercise, but what my incredible bulk treats like The Boston Marathon every morning.

Drink water.

After a month, the movement has become a little easier. Each morning I walk 3km (coupla miles) to buy my breakfast, a bit of fruit usually. I walk the perimeter of the store, avoiding the aisles of greatest temptation, and always shopping from a list, because I am usually already hungry. (Just bring enough money for the stuff on the list as a fail safe.) I take another walk of comparable distance, but with a few more hills in the evening before supper.

When I have hunted and gathered, I go home and savour my food.

Money saved on candy, crisps, chips, and burgers, goes to good quality fresh fruit, veggies, and lean fresh chicken and turkey for protein. Me and my wok got a good thing goin'! And with a little planning, prep, and practice--faster than the fastest fast food from the food court -- you can make something yummy, satisfying, and beautiful to look at. And you have total control over the fat and sodium content!

For my starchy vice, I permit myself a half loaf of white bread from a bakery I like. For my processed food tooth, I keep a brand of take and bake spring roll on hand. Neither of these things is good for me, but they fill a lot of the big gaps left by chocolate, candy, crisps, and fast food and high fructose corn syrup sweetened anything.

And drink water.

I use fruit and water to deal the cravings for soda or candy.

And popcorn is my emergency pig out safety valve snack. I use a combination of 100 cal of fat in the forms of butter and canola, to pop another 200 calories worth of popcorn into something that tastes great and satisfies like only a salty crunch-fest can.

And if you must indulge a particular vice or die--go to the bulk food section and measure out a moderated binge. Don't bring home the EconoMegaPack Special because the per portion price appeals to your inner bargain hunter.

You know what happens. You will consume a sensible amount and put the Big Bag away. But an hour later you will forget about your sensible portion and have another go. Then tiny gnomes enter our brains and FORCE us to eat the rest of the bag, either by distracting us with flickering screens, or by editing the nutrition label and convincing you that in addition to all the fat and salt that bag contains your R.D.A. of love.

The gnomes lie. The love is elsewhere--not at the bottom of a bag of cheetos.

(This same process also works for all sizes of cones, cups, or buckets of ice cream, bags, boxes or cartons of cookies, or other treats that come in bulk packs from wholesale stores.)

Drink your water.

Oh and...if you falter in your course; if the MegaMunchMonster Bag disappears in the night, or the lure of the NomsNoms on the break table at work proves too strong, record your misstep faithfully, and try again in the morning.

The Thing we are doing here happens one day at a time. One choice at time. Think about the food you eat and make enough of a fuss about it that when you do eat, you eat something your brain will take time to enjoy AND that your body can use.

They say--you know how They can be--that it's a marathon, not a sprint. I say it can be a stroll through the garden if you like. Just keep walking. Remember the words of the philosopher Hal Morgenstern, "Failure is not falling down. Failure is staying down."

I make no claims to know anything about anything, except I just finished my first month of good days in a row, and after 30 days of faithful record keeping, I am pleased with the results I have achieved.

Stay off the scales. Drink your water. Eat mindfully. Move. You will astound yourself!

melindafritz

Maybe set it for a smaller deficit. If using MFPs recommendations...if set for a 1 pound loss per week maybe change it to a half pound loss. I think tho partly you need to decide this is worth it and come up with ways for dealing when you want more then your calories....ie have a cup of tea or glass of water...go clean your teeth...go do some exercise...or preoccupy yourself with something else

_EndGame_

Do some exercise, then you can eat back your calories burned. Or at least half of them.

That's the beauty of exercise!

mockchoc

Besides lots of protein remember that you can eat TONS of most veggies for very few calories and all the fibre they contain fills you up so double bonus!

TheRealParisLove

I find that pre-logging my food the night before is very helpful for me to meet my eating goals. That way, when it's time to eat, I just look at my food diary, and fix what I had planned. I don't have to try to make decisions while hungry, I already took the guess work out of it while laying in bed the night before.

raisingbabyk

Not sure what your eating as your diary isn't open to public, but I would suggest eating more filling foods..meat/veggies/healthy fats with every meal and drink lots of water. If you're saving calories up for something special I'm gonna take a guess that it's not the most healthy which most likely = not satiating enough.

Or make a smaller deficit like .5lb/week would give you more calories as well.

good luck

fynnvara

Try the high calorie, low sugar snack bars every two hours. They['re only about 100-140 calories and you'll feel full for a while. I was used to eating 3000 calories a day too...but I only ate maybe once or twice a day. Starting MFP I was reduced to 1780 calories max, but I had to start eating at least 6 times a day. I found that by eating something small (even a handful of baby carrots) I was able to stay within my calorie goal and not feel hungry...although I did feel like I was constantly stuffing food in my mouth. I also cut soda out of my diet. I'll have one diet soda a month, otherwise I drink lots and lots of water, flavored with crystal light since I've never been a big water person. Small adjustments seem to make all the difference for me.

elisa123gal

that is why I exercise most days.. i get so many extra calories that I can make it through without going over. So..exercise and eat back those calories and you'll find it isn't bad at all.

batgirl_273

I find that pre-logging my food the night before is very helpful for me to meet my eating goals. That way, when it's time to eat, I just look at my food diary, and fix what I had planned. I don't have to try to make decisions while hungry, I already took the guess work out of it while laying in bed the night before.

yes, i have been doing this. I find it helps me stick to 'the plan" for the day. if it's not in my journal, i try not to eat it.... but sometimes you'll see me complete my journal, then i'll go back to add something a few hours later lol. I am logging EVERYTHING even if i'm embarassed or hate myself for going over.

I'm eating alot of fruit and veggies..... my daily sugar count is ridiculous... strawberries alone are full of sugar. But veggies and fruit don't fill me up.... I'm hungry about a half hour later. I'm not a big fan of bread, so that's not my problem either. I'm big on sugar, and sodium. seems like the foods i choose are full of those.

water.... i'm averaging about 4-8 cups a day. Work has actually been great at making me drink water. Because I never have cash on me, i don't go to the vending machine, and thankfully there's nothing but gas stations nearby. So at work, i have my cravings under control, and i drink plenty of water... it's when I get home that seems to be the problem.

ALekaeHay

I find that pre-logging my food the night before is very helpful for me to meet my eating goals. That way, when it's time to eat, I just look at my food diary, and fix what I had planned. I don't have to try to make decisions while hungry, I already took the guess work out of it while laying in bed the night before.

yes, i have been doing this. I find it helps me stick to 'the plan" for the day. if it's not in my journal, i try not to eat it.... but sometimes you'll see me complete my journal, then i'll go back to add something a few hours later lol. I am logging EVERYTHING even if i'm embarassed or hate myself for going over.

I'm eating alot of fruit and veggies..... my daily sugar count is ridiculous... strawberries alone are full of sugar. But veggies and fruit don't fill me up.... I'm hungry about a half hour later. I'm not a big fan of bread, so that's not my problem either. I'm big on sugar, and sodium. seems like the foods i choose are full of those.

water.... i'm averaging about 4-8 cups a day. Work has actually been great at making me drink water. Because I never have cash on me, i don't go to the vending machine, and thankfully there's nothing but gas stations nearby. So at work, i have my cravings under control, and i drink plenty of water... it's when I get home that seems to be the problem.

batgirl_273 -- I have the same issue with sometimes feeling "out of control" at home. I've stopped kidding myself thought about having "one small treat" when I buy the whole box of Little Debbies. I don't buy any sort of treat now to keep in the house; it's like an alcoholic keeping a bottle of tequila around just for a little treat.

About not feeling full - I think when we've become used to eating so much and getting beyond full we associate that VERY full feeling with just comfortable and ready to stop eating. I know that the "full" feeling I used to have was not full; it was grossly over-full. It's difficult sometimes to stop eating before I have to un-button my pants

But just because I can still breath and actually walk - not waddle - out of the kitchen doesn't mean I'm not full.

It's a very harsh difference when you go from eating 3000+ calories down to what MFP recommends to lose weight. I promise though that after about 2 weeks you will be accustomed to it and start to feel normal. Keep on keepin' on and you'll learn ways to control your cravings without feeling starved!