Eating over calorie budget

chaseroks
chaseroks Posts: 11 Member
in Health and Weight Loss
I continue to eat over my calorie budget, even though I try to portion out what I'm eating it just doesn't seem to work!
This week I've been under once, because I didn't eat breakfast that day.

Help anyone?

Replies

  • SLLRunner
    SLLRunner Posts: 12,942 Member
    I suggest planning ahead and then eating only what you've planned to eat. :smile: Anyway, that's works for me.
  • onsugarhill
    onsugarhill Posts: 39 Member
    Your diary isn't open, so I can't see what you're eating, but one thing that really helps me to stay on track is to plan ahead. Most days, I log everything I plan to eat in advance (usually the night before) to make sure I'm within both my calorie and my macro goals. That way I can adjust my plans if I realize what I'm planning to eat will have me over the limit.
  • EMTFreakGirl
    EMTFreakGirl Posts: 597 Member
    Your diary isn't open, so I can't see what you're eating, but one thing that really helps me to stay on track is to plan ahead. Most days, I log everything I plan to eat in advance (usually the night before) to make sure I'm within both my calorie and my macro goals. That way I can adjust my plans if I realize what I'm planning to eat will have me over the limit.

    What ^^^ they said!
    Always the night before so I can plan and see what is what, and then I only eat what's planned.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    What is your daily deficit/calorie limit? It's possible your deficit is too high/calorie limit is too low.
  • NRSPAM
    NRSPAM Posts: 961 Member
    If I go over by a little, I just go do a zumba song or 2, and then I'm under again. Lol. Are you eating back exercise calories???
  • Siansonea
    Siansonea Posts: 917 Member
    Stop doing it? Seems pretty simple to me. :drinker:
  • kingscrown
    kingscrown Posts: 615 Member
    Exercise. No mamby pamby walk around the block either. Earn those extra cals. What you'll find out though is you'll eat less, because "I just exercised I ain't wasting that sweat by eating a bunch of junk."
  • pkoll
    pkoll Posts: 135 Member
    I eat over my goal frequently. It does slow down the weight loss. Try to stay under your TEDEE for sure. It depends on how quick you want to lose the weight. YOU are in control!
  • Beckaroo94
    Beckaroo94 Posts: 66
    I plan what I'm going to eat every morning in bed. Maybe try to buy less calorie dense foods? Like potato instead of pasta/bread, replace carbs with mushrooms/veg to feel fuller with less calories, snack on fruit. Maybe try to get in some exercise every day extra? Like try to work an hour of walking in to your day perhaps, then you can eat more (though MFP does over calculate calories burned, I always say I walk at a slow pace, despite being told of by friends/family for basicly powerwalking everywhere :P)
  • Francl27
    Francl27 Posts: 26,371 Member
    Why? Because you can't stop eating even when full? Because you're hungry? What's your goal? Need more info.
  • rileamoyer
    rileamoyer Posts: 2,412 Member
    Not enough information to help. Open your diary? Do you have the right setting for your goal (did you over estimate your activity level)? Are you drinking enough water, eating too much salt. Lots of variables to consider here.
  • pinkiemarie252
    pinkiemarie252 Posts: 222 Member
    I agree with everybody else. It's hard to help since we can't see your diary! First off, if you only have a little weight to lose and you're set to 1200, increase it. It's better to lose weight slowly than not at all, and giving yourself enough calories will make it easier to stick to a plan. Also, if you're not exercising, start. You get to eat back your exercise calories so if you work out you get to eat more.
  • beachlover317
    beachlover317 Posts: 2,848 Member
    What is your daily deficit/calorie limit? It's possible your deficit is too high/calorie limit is too low.

    This. Make sure your calories are what you need to lose without being too restrictive. Then, the only thing left is to work on building habits that support you staying within your calories for the day. When you want to lose the weight badly enough, you will.

    Also, try not to make exercise a "punishment" for overeating. It will just prolong the problem of a very unhealthy relationship with food. good luck.
  • MelissaPhippsFeagins
    MelissaPhippsFeagins Posts: 8,063 Member
    I'd like to see your diary and know a) what is your calorie goal and b) what is your activity level?
    I can eat 1200 calories of healthier food and not be hungry at all or 1200 calories of less healthy food and be starving. (I don't think of anything as junk food, just some things as stuff I should eat less often like potato chips.) I ate two egg whites scrambled with shredded cheddar cheese (1/8 cup), a piece of multi grain toast and coffee for breakfast this morning at 7:30. I know I won't be hungry again until lunch time because I've learned that is a great breakfast for me.
    I'll eat lunch then walk the dog (in spite of the opinion of some that it's "namby pamby", walking is really good exercise and certainly better than nothing) and then spend the afternoon hanging out with my family. I may or may not snack, depending on what I choose for lunch. Right now, I'm thinking chef salad because I have the stuff here to make it and it's easy.
    Pork chops, rice and veggies on the menu for dinner and I'll be right around my goal of 1350, probably with some to spare.
  • suzytisinger
    suzytisinger Posts: 1 Member
    Find yourself a bunch of "go-to" foods that are under 100 calories each and use them for snacks or meals if your daily numbers are getting too high. Eat with 0 calorie beverage.
    My favorites are:
    Great Value's (Walmart) lite yogurt (80 calories)
    Measured amounts of fruit (50-90)
    Snack-sized Mars candy bars (80)
    one slice of raisin bread (80)
    1/2 serving of many packaged cereals + Almond Breeze (~100)
    Low sodium V-8 1 cup with worcestershire sauce (50) lots of Potassium!

    If you're a coffee hound, WATCH YOUR CREAMER or anything else you add to coffee. It ALL counts! My morning coffee is 16 ozs Starbucks Dark Cafe Verona Decaf with 1 1/2 tablespoons of Coffee Mate sugar free vanilla (53 cal. allowing for the coffee possibly having 8 calories and the creamer has 45) This big cup of coffee can stave off my hunger for hours during the day also, at only 53ish calories.

    and more.

    The key is to measure out the foods and know what the calorie "cost" is, then have those foods available for whenever.
    I also keep my Dinner (biggest meal of my day) under 500 calories, sometimes under 400. (sometimes under 300!)

    There's more, but I can't think of anything else at the moment.

    Good luck!
  • dreamsicle23
    dreamsicle23 Posts: 10
    I try to plan everything in advance so I don't use up all my calories too early in the day. It's easy to say no to a burrito at lunch if you know you'll have no calories left for dinner.
  • QuietBloom
    QuietBloom Posts: 5,413 Member
    Open your diary please.
  • tottie06
    tottie06 Posts: 259 Member
    I'm usually over by 200 cal (still getting used to logging everything and the new calorie deficit). I just jump on the treadmill and do one of the 30 minute programed workouts to nix 250 cal. lol In a way it's good, cause it pushes me to workout. I am very visual, and don't like to see that I have went over my limit. Since I have joined here, I have upped my weight training and cardio. So if your not exercising, I recommend it.
  • kellyskitties
    kellyskitties Posts: 475 Member
    I go over sometimes. meh. It's a goal not a law.

    Plan A - stay under goal.
    Plan B - stay under goal plus 10%.
    Plan C - stay under maintenance calories for my weight (don't lose ground)
    Plan D - screw it - resume tomorrow

    That's how I roll and it's working.

    I prelog many of my days. First I fill in proteins until I hit my minimum protein, then I throw in a few fruits/veggies (usually), then the rest in whatever I've been wishing for or leave it open for choices as I go through my day. I could care less if I go over 100 calories or even 200. I'll be on this plan a year from now - the moment it starts feeling miserable is the day I'll quit. I'm not about punishing myself or setting goals in stone. I'll get there - it's working - in my own time.

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