Staying under calories when up very early?

Francl27 · February 2014

How do you do it? I'm still struggling with this! I tend to go to bed early (sometimes hungry, and it's part of the reason I go to bed early), unfortunately it means I'm often up early too (like 5am), and often hungry by 6am. So, I eat. Then I'm hungry for lunch at 10.30am... After that it's a struggle all day to leave enough calories for dinner (hubby doesn't get home until 6pm).

Of course it doesn't help when it's one of those days when I'm just hungry anyway, but still... man I can't wait for maintenance!

stevencloser · February 2014

Have more low calorie with high volume food. Vegetables mostly. Have a big side of vegetables to your lunch and/or vegetables to munch on during the day. They have barely any calories.

tegalicious · February 2014

High protein snacks like Greek yogurt and low calorie fiber filled snacks such as fresh veggies and a few nuts can be very filling and satiating.

Dougf90 · February 2014

I usually train fasted and eat half of my calories after my workout. That leaves me satiated for the remainder of the day, so I can pick and choose really when I want to eat the rest of my calories from then till when I go to sleep.

Francl27 · February 2014

Veggies never work for me. I can eat over 100 calories worth and still be hungry 30 minutes later.

sjaplo · February 2014

My alarm goes off at 4am and after a couple of snoozes I'm up at 4:30. First thing I do is grab 2 X 8oz glasses of water and down those. Then I have my tea while making our lunches. Exercise from 5:30, then shower and then breakfast. I find the water rehydrates, wakes me up and also forestalls any hunger pangs. Depending on breakfast - usually 400 - 500 calories 25-30g of that being protein and that usually carries me until after 11 - with a couple more cups of tea.

Hope that helps.

And yes I'm in bed around 8pm..........

tegalicious · February 2014

Because you have to pair them with protein or fat. That's why I said lots of low cal veggies and a few nuts or even some of that ranch dip people make with Greek yogurt.

BikerGirlElaine · February 2014

Veggies *and* protein are the ticket -- I never eat a meal or snack without a hefty dose of protein.

I simply gave up on having 'enough calories for dinner' because the mornings are when I'm hungy, to be honest. So at dinner I just have a protein shake or bar, maybe a salad with protein if I can swing it. And in the mornings I eat all the foodz.

You might experiment with having a snack at bedtime, maybe that would help you the next morning?

MozzarellaSheep · February 2014

Lots of high fiber vegetables and protein rich foods.
I like low calorie greek yogurt (light and fit is only 80 calories with 12g protein!) as a protein rich snack.
Otherwise, I try and keep my meals vegetable heavy. Big salads make the best meal addition that I've found keeps me from getting the munchies too soon.
I try and divide my plate like this, which works for me: 1/2 vegetables, 1/4 protein, 1/4 healthy grain.
Just don't use a huge plate.. Haha

abickford82 · February 2014

Smaller frequent meals? I tried the intermittent fasting thing, but couldn't do it. I like to eat all day...I eat my 1500 to 2000 calories in 6 to 8 meals. Try a glass of water before each meal, too.

cherie515 · February 2014

Excercise and eat back those calories :-)

melsinct · February 2014

Have more low calorie with high volume food. Vegetables mostly. Have a big side of vegetables to your lunch and/or vegetables to munch on during the day. They have barely any calories.

Agreed. I took a quick look at your diary. You can swap out a 150 calorie protein bar or a sweetened latte for a giant salad with some nuts or bacon crumbled on top. Or a low cal veggie soup...you can eat a ton for 150 calories.

For me, the more sweet stuff I eat, the more I want to eat. Even the protein bar with sugar substitutes like Quest fall into that category.

echofm1 · February 2014

I'd suggest lean meat like chicken or fish. The protein will help you stay full for a longer period of time. Try hard to work extra protein into breakfast and lunch in particular to keep you going through those tough periods. I'm also a fan of dairy as a snack when I know I'll be pushing my limits.

Cindy311 · February 2014

I'm up at 5 a.m., do my workout, and eat breakfast at around 8:00 a.m. I eat 4 egg whites, coconut pancakes with assorted toppings, and sometimes fruit. I'm typically sated until lunch with is anywhere from 12:30-2:00. I agree with others, find the right balance of protein/carbs and it's amazing how full you'll stay

Also, drink...drink...drink!

MozzarellaSheep · February 2014

Also, I've found drinking a glass of green tea every hour works wonders for boosting my metabolism and keeping something in my stomach. Can't beat that!

There are some days where I get to work at 12am, and work until 830am, and if I have the following day off I am awake until 1am the following day to spend the evening with my fiance'.. So I know the pain of having to try and balance your calories over the day while keeping your tummy happy.

hei_ma_ma · February 2014

I don't have any advice but I have the same issue. On days I don't exercise or days I get up early I get very hungry and have a hard time staying under my calorie limit, which for me is 1,800/day. I eat protein at nearly every meal and I find that it doesn't keep me from being hungry. Nor do fibrous fruits and vegetables. Ehhhh...

cberbs · February 2014

The Whole30 plan focuses on filling meals that keep you full through the day without needing to snack (very much) in between meals. Their suggestion is a serving of protein, a serving of healthy fat, and lots of veggies. When I was following their plan, I rarely needed much more than a handful of almonds in between meals.

Even if you don't follow the plan entirely, the meals are great and have lots of good ideas for filling, but not overfilling, and staying satiated.

cmriverside · February 2014

OP, you're almost at goal. Your deficit should be tiny at this point, like no more than a 250 calorie deficit per day. If you are having trouble and are legitimately hungry, you probably need to eat more.

I've been at maintenance for years. I'm rarely "hungry" - other than about 30-45 minutes before mealtime. I think that's normal for everyone.

Start experimenting with bigger breakfast or bigger dinner, or Intermittent Fasting, or three good size meals. Get on a schedule and stick with it and your signals will adjust.

I do best with two larger meals and that's it. Occasionally I'll have a snack, but not often. I go to bed and get up early, too. There is something that will work for you. Keep experimenting.

knra_grl · February 2014

I eat when I am hungry - I have learned that protein satifies and stays with me longer than anything else - I drink lots of water and I try to do SOMETHING everyday to earn myself some extra calories - I also try to plan ahead so I can fit snacks into my eating plan - I have 2-3 snacks a day - you have to find what works for you - some people like carbs and some protein (if you go with carbs eat complex carbs)

That being said maybe you need to reset your goals (if your goals are set at 2 lbs per week set it at 1.5 or 1 lb per week) - play with your calories try adding 100 and see if that's enough to keep you satisfied. If you are using MFP settings you are already set at a defecit to lose weight but if you are starving it won't end well.

_Calypso_ · February 2014

Eat more!

Raw veggies are my go to low cal food that I can eat a lot of w/out the guilt.

Also, get a good balance of carbs, fiber and protein as your first meal to keep you fuller longer! Then maybe a 100 cal greek yogurt at 10a, then lunch at noon, then some raw veggies, popcorn (light), almonds, etc around 3p, then dinner at 6p. You should be just fine.

nxd10 · February 2014

I eat breakfasts that are around 200 calories (yogurt, fruit, muesli) or eggs and fruit and another 200-300 for lunch (low cal tortilla, roast beef or ham, greens and fruit). That gives me a lot of calories to divide into the rest of the day.

Protein at any meal will keep you more full. Oatmeal or waffles are filling but my body crashes and I'm starving two hours later.

Save fruit or nuts for between meal snacks any time. Not too many calories and nuts, especially are filling.

I eat a LITTLE BIT of ice cream with nuts around four if I'm hungry - 1/4 cup and 5 nuts. Lots of protein, yummy, 100 calories.

wonderbolt_in_training · February 2014

This was always an issue for me. Now I get up even earlier and exercise + pound water first thing in the morning. I can usually snack on some nuts & fruit mid-day and get a really satisfying dinner when I get home - I think the exercise helps suppress my appetite

hittingitonemoretime · February 2014

I usually train fasted and eat half of my calories after my workout. That leaves me satiated for the remainder of the day, so I can pick and choose really when I want to eat the rest of my calories from then till when I go to sleep.

This....

I wake up at 3:30 a.m. and am in the gym by 4:00 a.m., I usually have a protein shake or eggs after the gym and then I eat every couple of hours.

cwolfman13 · February 2014

how about getting out of the cycle of going to bed early and then getting up early because you went to bed early...then you wouldn't have to worry about staying under calories when you are up very early.

or maybe just go workout when you're up early and train fasted...

also, if you're hungrier in the evening, save those calories for the evening and eat them rather than going to bed early...you don't turn into a gremlin if you eat after 6. meal timing is completely irrelevant. most of my calorie intake comes between 4PM and 9 PM.

knra_grl · February 2014

sorry OP I should have looked at your ticker - you obviously know what you are doing :flowerforyou:

eddiesmith1 · February 2014

I'm up at 5:45 on work days, I get up shower let the dog out and feed him, have my vitamins (and glucosamine getting old sucks) drink 3 glasses of water and have a lighter breakfast (some blueberries yogurt and granola 230 -240 calories. Or I have oatmeal. out the door by 645. during the morning i will have black tea and more water, I eat lunch around 11-12 usually 4-500 calories (salad and a protein most days depends on whats available at work and 3 glasses water) I eat an apple late afternoon along with more water and tea, walk 7km home and dinner in the 6-7pm range (always 6-8 oz protein and green veg (either raw or cooked) usually falls in the 5-550 calorie range) sometimes a few nuts when i get home always more water. between home and bed I will drink another 4-6 glasses of water and probably one more tea. I've been averaging 12-14 glasses of water a day. I'm rarely really hungry .but I always make sure to have enough calories available for small snacks by eating smaller meals and filling in waith snacks.

CC_Maam · February 2014

I agree that I do better when I exercise prior to breakfast . . . afterwards I usually have bran cereal mixed a container of Greek Yogurt and a couple glasses of water. (I think I might be a Greek Yogurt addict)

The workout at home added to the circuit and laps at the pool I usually have a great deal of calories to work with. I also know I don't want to eat up my exercise calories ... that would be so counter productive! But it does give me more to 'play with' when it comes to food.

I think that sometimes we get 'food obsessed' by food in general and then by what we might not be eating. I think that if we do that it maximizes the risk for long term failure. Why? Because all you can think about is food ...the thing that we, at one time, we either consumed to much of or didn't exercise enough to metabolize what we have eaten.

I have come to look at food with a different eye ... ie if I want a piece of pie at O'Charley's on 'Free Pie Wednesday' I know I will be jogging in place for 6 10 minute segments. Hmmm I then ask myself ... is this piece of pie worth an hour of joggiing? Most of the time it isn't but there are times I think it just might be so I do what I call the "Eat and Run"! (eat the darn pie and run the 6 10 minute segments) Sometimes things are just that good or I have been craving them for a while and then I eat them. I refuse to deny myself what I want or what is the point. I LOVE food but for the most part I have come to adjust to the things that I love (for me ice cream is way to sweet and yogurt is now my go to snack for nearly everything!)

SLLRunner · February 2014

Also, I've found drinking a glass of green tea every hour works wonders for boosting my metabolism and keeping something in my stomach. Can't beat that!

While green tea is delicious, it's does not boost metabolism.

if you have concrete scientific evidence showing otherwise, please share.

ScientificExplorerGirl · February 2014

My routine usually works pretty well for me:

I'm up most morning at about 4:30 and have a cup of tea first thing.
I then do my workout and shower. By the time I'm dressed I'm ready for my breakfast and its about 7:00 or so.
Breakfast is high protein and high fiber.
I generally have a coffee with 1/2 scoop of chocolate whey protein before lunch and then lunch at about 12:30.
Dinner when home from work and then another coffee with 1/2 scoop of chocolate whey protein.
Green/herbal tea if I need something in between times (or just to keep warm)

Feel free to look at my diary, I think it is open. If not FR me.

Good Luck!!

GothyFaery · February 2014

Not sure why you're problem is focused around what time it is. If you wake up early and go to bed early, you have the same hours in between no matter what time label you put on them. I'm up at 4:15 every day and most week days I'm in bed by 7/7:30 and asleep by 8. If I shifted everything 4 hours, I would still be awake for the same amount of time I would just wake up at 8 and go to bed at 12.

But to answer your question, I'm up at 4, have my tea at 6, eat cereal at 7:30, grapes around 9:30/10, lunch at noon, and dinner at 4. If I have room, I'll have a snack at 6.

ETA: I can't spell :embarassed:

Francl27 · February 2014

Thanks for all the advice... I definitely need to figure out a pairing of veggies and protein that I like for snacks.... I don't mind veggies, but I've found that if I have too many of them I have a hard time getting to my protein goal (and still have a treat.. that's why I have Greek yogurt or protein bars so often, I got to have my sweets, lol!). But I definitely need to figure out how to make veggie soups. I don't really like nuts... I typically only eat them when I get my Graze boxes.

About my deficit, yeah it could probably be smaller, but I tend to go over some days, so I figured I'd stick to a bigger deficit so I can be more lenient (mostly I never know how much oil or butter hubby puts in stuff sometimes, just that it's 'not much') and it's not a big deal if I go over (which I tend to do quite a bit). I'm not really sure what my activity level is, so it's hard to figure out my TDEE (I walk 3 miles 5 days a week and lift weights for 15-20 minutes 3x a week, but mostly sit the rest of the time). I don't eat back exercise calories, just following TDEE (deficit is either 20% or 15%, depending on what my activity level really is. I'm clueless).

I drink all day... easily 2 liters a day. I have green tea too, but I need a splash of milk or it makes me nauseous/hungry, so I typically count those calories too (maybe I'm a bit anal to log the 5 calories of milk every time).

I can't workout in the morning, I mean I could lift my weights, but typically otherwise I just walk, and it's either too cold or dark (not enough light outside to walk in the dark, I found out the hard way, lol), and I have to be here when the kids get up anyway, so I can't go to the gym either.

I'm typically not hungrier in the evening though, it's just tough to hold out for that 6pm meal, but it's when hubby gets home unfortunately. Sometimes I don't wait for him but it's annoying as I want to have family meals with the kids too. Major pain in the butt.

But yes... eat more veggies. Groan.

Staying under calories when up very early?

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