staying under calories

angelb1983
angelb1983 Posts: 160 Member
edited November 8 in Health and Weight Loss
I had lost around 80 pounds with diet and exercise, but for over a year I have had a hard time staying under calories for more than a few days at a time. Sometimes I go over by over 1000, it is no shock that my weight is starting to come back. I need to stop it now!! I am losing my confidence, not to mention I know the benefits of having a healthy BMI. I am even doing my research paper on the benefits of a healthy lifestyle (diet, exercise). I feel like such a hypocrite. I know the information, but do not seem to have the commitment to follow, and can't understand where my commitment went. I find myself so frustrated every morning when I realize I messed up another day.
Anyway, I have a question....in order to stay under your calories do you allow so much per meal, or just per day? I have been giving myself the full day to portion out my 1600 calories to manage however I choose, but by the time the evening gets here I find myself hungry with no calories left so I end up going way over saying what is the point. I wondered if you all may have had better luck by saying how many calories per meal you are allowed to have, like 300 for breakfast, 400 for lunch etc....Open to any suggestions. I know my diary has been awful, I just need guidance, and maybe someone to be accountable to.

Replies

  • LiveLoveRunFar
    LiveLoveRunFar Posts: 176 Member
    I'm just starting out on this for about 8 weeks now, but I find if I eat more calories morning and afternoon, I'm pretty full by dinner and dinner then fills me up to go thru the night.
  • D_squareG
    D_squareG Posts: 361 Member
    Try limiting the calories per meal for a while and see if you can get it under control. We've all struggled. Don't think of it as a failure of your diet. It is just one day. Just get back on it. Log it and move on. Friend request me if you want. I log every day.
  • queenliz99
    queenliz99 Posts: 15,317 Member
    You need to eat more protein and more veggies because your diet looks weak on nutrients. The protein will full you up and leave you less hungry at end of day.
  • jemhh
    jemhh Posts: 14,261 Member
    I find it is a lot easier to stay within my calories if I'm sure to get a lot of protein and enough fat. If I have something like pancakes for breakfast, I'm hungry a lot sooner than if I had eggs, for instance.
  • angelb1983
    angelb1983 Posts: 160 Member
    queenliz99 wrote: »
    You need to eat more protein and more veggies because your diet looks weak on nutrients. The protein will full you up and leave you less hungry at end of day.

    Thank you! This is very helpful!!! How much protein should a person aim to consume each day? I knew I was lacking in veggies. I will also try to work on getting more of those in. Do you, or anyone else have any suggestions to keep them from going bad quickly?
  • angelb1983
    angelb1983 Posts: 160 Member
    First of all, I want to thank everyone for giving advice. I have noticed some people posting to forums in a negative way, that is not helpful. Thank you all for giving great, positive advice, instead of being critical.
    I did not realize that protein was that important for hunger levels. I find this very interesting and very helpful! This week I plan to up my protein, eat more veggies, and get in more water...I'm excited to finally have a plan of action that sounds achievable.
  • queenliz99
    queenliz99 Posts: 15,317 Member
    Going bad quickly?
  • berz82
    berz82 Posts: 100 Member
    edited October 2014
    angelb1983 wrote: »
    queenliz99 wrote: »
    You need to eat more protein and more veggies because your diet looks weak on nutrients. The protein will full you up and leave you less hungry at end of day.

    Thank you! This is very helpful!!! How much protein should a person aim to consume each day? I knew I was lacking in veggies. I will also try to work on getting more of those in. Do you, or anyone else have any suggestions to keep them from going bad quickly?

    you just need to use them up, some you can get away with buying in frozen if you dont mind the worse quality, when it comes to onions i need to buy mine fresh though. lol i buy my peppers in frozen or the likes of peas or sweetcorn etc.

    Eating clean doesnt need to be boring :)
  • angelb1983
    angelb1983 Posts: 160 Member
    I have bought many fresh veggies, but they do not get eaten fast enough, and end up going bad. Maybe I should just stick to frozen veggies and maybe only a little fresh.
  • focusedonfitness2015
    focusedonfitness2015 Posts: 240 Member
    I agree with the above posters. Something that works for me is pre-logging my food in the morning. My breakfast, lunch and snacks are all controlled and dinner is where I could fall off the wagon. So, if I log my intentions early in the day, I can see where I have a little wiggle room. If I end up snacking too much early in the day, I change my dinner plans to accommodate. I'm a visual person and this helps me to see where I am heading. Good luck.
  • zyxst
    zyxst Posts: 9,149 Member
    As for fresh veggies and fruits, I wouldn't buy more than I know I will eat in a week. Otherwise go with frozen or canned.

    About allocating calories, I don't. I know I will eat at night, so I eat lighter in the day and save the bulk of my calories for the evening.
  • queenliz99
    queenliz99 Posts: 15,317 Member
    Yep, tossing old veggies happens to me too. I try not to do that anymore. Frozen vegetables is a good option.
    angelb1983 wrote: »
    I have bought many fresh veggies, but they do not get eaten fast enough, and end up going bad. Maybe I should just stick to frozen veggies and maybe only a little fresh.

  • jtkcapgrp
    jtkcapgrp Posts: 1 Member
    emerald83112 wrote: »
    I agree with the above posters. Something that works for me is pre-logging my food in the morning. My breakfast, lunch and snacks are all controlled and dinner is where I could fall off the wagon. So, if I log my intentions early in the day, I can see where I have a little wiggle room. If I end up snacking too much early in the day, I change my dinner plans to accommodate. I'm a visual person and this helps me to see where I am heading. Good luck.

    I love this tip of pre logging meals! I tend to also stay to smaller portions this way and don't over eat as much. I have the same issue of staying below the calorie count as @angelb1983‌ has. Its been difficult. More veggies and proteins, less carbs, sugars and processed foods. Hardest part for me is the cravings and feeling hungry.
  • aubyshortcake
    aubyshortcake Posts: 796 Member
    Definitely pre-log. I struggle with the same issue you're having. What helps me is to log my day in advance, but backwards. FIRST I log my late night treat/dessert that I know I'm going to want, then I'll either log dinner or make a mental note of how many calories I want to have for dinner, then I use the remaining calories to figure out my breakfast and lunch.
  • Tubbs216
    Tubbs216 Posts: 6,597 Member
    angelb1983 wrote: »
    I have bought many fresh veggies, but they do not get eaten fast enough, and end up going bad. Maybe I should just stick to frozen veggies and maybe only a little fresh.
    If they look like they're nearing the end of their lifespan, make soup!
  • lthames0810
    lthames0810 Posts: 722 Member
    emerald83112 wrote: »
    I agree with the above posters. Something that works for me is pre-logging my food in the morning. My breakfast, lunch and snacks are all controlled and dinner is where I could fall off the wagon. So, if I log my intentions early in the day, I can see where I have a little wiggle room. If I end up snacking too much early in the day, I change my dinner plans to accommodate. I'm a visual person and this helps me to see where I am heading. Good luck.

    I do this, too, but backwards. I pre-log my dinner first, then see what is left for the rest of the day. I hate shorting my dinner.

  • angelexperiment
    angelexperiment Posts: 1,917 Member
    Try 1 carb per meal like 1 fruit or 1 whole wheat bread or 1/2 cup oats, one protein 4 to 8 oz of salmon or chicken or 1 can tuna or 1 cup or 3/4 cup plain yogurt or 1 or 1/2 cup cottage cheese, one fat that is 1 tbsp like olive oil, coconut oil, nuts, avacado, and 2 cups of veggies every meal. Try to eat 5 x a day. You won't be hungry. And you cN fit it to your cal needs. Pre planning meals for the week helps. Oh also you could have 1 cup brown rice or 1 potato for the 1 carb per meal too. Adda me if you like!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I take prelogging to a different level I do it for the week. I've been maintaining for almost a year now. I don't necessarily look at daily totals either more likely weekly totals...if I am at 14000 for the week or under all is good...that way if I have a fun weekend coming up I don't have to watch everything.

    I agree with extra protein as well...keeps you feeling fuller longer and fibre. I find since being on MFP my body is like a clock, it knows when it's breakfast time, lunch and dinner as I get hungry at 8, 12 and 5...if I am peckish at let's say 11am...I eat a greek yogurt but it was prelogged in my snacks anyway on the off chance I do get hungry.
  • davis978
    davis978 Posts: 103 Member
    I agree that prelogging is very helpful. It allows you to set you intention when you still have the chance to do everything right in the day!

    Since I take my breakfast, lunch, and snacks to work every day, I log it immediately. Then, I know exactly what I have to work with for the rest of the day, and I just do my best to make it fit. For example, today after I have eaten everything I brought with me I have about 600 calories left to "spend" on dinner. If I want a treat, I have to eat a smaller meal.

    I usually try to have about 400 calories each for breakfast and lunch, and 200 for a snack. That leaves me with 600-700 for the evening, which is definitely the time when I am most likely to make bad choices.

    Other things that help me are:

    1. At least 30 grams of protein at EVERY meal. I can't stress this enough. Totally changed my life.
    2. Fiber
    3. LOTS of veggies
    4. Lots of water
    5. Several cups of herbal tea (up to 7 or 8 per day - the hot water really helps me feel full)
    6. Sugar free jello
    7. Limiting alcohol
    8. Positive self-talk and the understanding that mild hunger is not painful, it can be tolerated

    Also, realize that every day is a new beginning. Don't beat yourself up about what has already happened because you can't change it.
  • honeybee_kisses
    honeybee_kisses Posts: 172 Member
    Definitely agree with pre logging. I have a weekly meal plan so always know what I'll be having for dinner anyway and I always have the same breakfast as wholemeal toast is the only thing I can just about stomach first thing. Then I work my lunch around that and try to save myself some calories for a glass of wine or a treat in the evening because that's my worst time for picking at stuff.
  • segacs
    segacs Posts: 4,599 Member
    Pre-log, for sure.
  • debubbie
    debubbie Posts: 767 Member
    I am on about a 1800 calorie goal and I shoot for about 450 calories for breakfast with lots of protein otherwise I feel hungry all day. I can not do protein drinks or smoothies because I always feel hungry in about an hour and I have used too many calories for nothing! Lunch I try to do a big salad with spinach other veggies, boiled egg, and packed tuna or pink salmon, a snack is usually an apple with some peanut butter or mini bag of popcorn and a piece of chocolate, then dinner is about 500-700 calories maybe more if I have exercised that day.

    I try to pre-log my snacks for the day and I can adjust accordingly if I need to do that. Also, I can usually adjust my dinner to fit the calories that I have left over.
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