What worked for you?Please share Tips and suggestions for weight loss
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bre11217715 wrote: »first, figure out when you're most hungry. if that is at night, eat less in the mornings or vice versa. make sure you focus on your macros, i.e. eating enough protein.
I wasn't eating red meat but I was eating chicken, fish .i know it's weird to have hunger pain if I'm eating what I should. I'm already getting great advice, and reassurance that I'm on track.I'm the hungriest after the gym at night.I was having some trouble with hunger. I swapped some snacks for two 12 oz servings of skim milk daily. Milk is really satiating to me. Then combination of slow digesting and fast digesting protein with all the vitamins and calcium make it a great after work out drink. I was afraid to drink milk at first because of the calories, but I have discovered that I don't have so much less hunger that it easily fits into my day. I save it for my hungry times of the day like after swimming laps or my late afternoon work break.
Great tip! I am scared to drink Any milk because of the calories so I've been drinking almond milk. I've also been blending plain yogurt with berries and may I add a little bit of almond milk And little piece of banana it help me with my hunger.0 -
@bre11217715 being able to chase after your kids is soo important! Wait until you slide down the slide and go up the rock walls with them. Really the smile on your kid's face makes all the hard work worth it. My main thought through all of this journey is....Losing Weight Isn't the Key to Happiness....HAPPINESS Is the Key to Losing Weight. So I try to keep it simple...doable. I log in my food, I move every day, I take my vitamins, I stay hydrated, I change up my food cooking. I am learning to be a "hunt and gatherer" in my kitchen. To hunt what I am wanting. Not just settling. That is what got me in the situation I am in now. To me, saute'ing some zucchini and some chicken in olive oil with spices, adding some chicken broth, and some sort of whole wheat pasta, then adding more veggies ...with a bay leaf its heaven. I then put the soup mixture in a bowl that has fresh baby spinach rough chopped in it. The hot broth with cook the spinach and then with a bit of parmesan cheese on top... I am happy Soup Making lady. If I make a large pot of a concoction I laydle it in portions and have meals for later. Ok I went to a happy place for a sec there. I don't want to ever lose my pleasure for food, but to just make smarter choices.0
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You can eat whatever you want, anytime you want, and still lose weight as long as you stay in a calorie deficit.
That said, what are your stats? What is your calorie goal each day? How much are you trying to lose?
Great questions? 1200cal and I'm trying shed off 60 pounds. one of the reasons why I posted on here is because I'm getting to the point where I'm getting paranoid when I eat because I'm scared to gain some of the weight I've lost.0 -
I'm definitely going to the snapshot your advice sounds like something that I can work with. this is what I need to continue my journey with you so much:)@bre11217715 being able to chase after your kids is soo important! Wait until you slide down the slide and go up the rock walls with them. Really the smile on your kid's face makes all the hard work worth it. My main thought through all of this journey is....Losing Weight Isn't the Key to Happiness....HAPPINESS Is the Key to Losing Weight. So I try to keep it simple...doable. I log in my food, I move every day, I take my vitamins, I stay hydrated, I change up my food cooking. I am learning to be a "hunt and gatherer" in my kitchen. To hunt what I am wanting. Not just settling. That is what got me in the situation I am in now. To me, saute'ing some zucchini and some chicken in olive oil with spices, adding some chicken broth, and some sort of whole wheat pasta, then adding more veggies ...with a bay leaf its heaven. I then put the soup mixture in a bowl that has fresh baby spinach rough chopped in it. The hot broth with cook the spinach and then with a bit of parmesan cheese on top... I am happy Soup Making lady. If I make a large pot of a concoction I laydle it in portions and have meals for later. Ok I went to a happy place for a sec there. I don't want to ever lose my pleasure for food, but to just make smarter choices.
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@bre11217715 no worries, I am like an OLD wise woman just chalk filled with info...hahaha...Add me if ya wish. I am in the journey for the long haul!0
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Night time is hard for me, too. For go breakfast if that is an easier time to be hungry. I have coffee (2 cups) and total of 4 teaspoons of sugar for breakfast most days. Lunch I like to have a cup of homemade kimchi or raw veggies mix with a tablespoon of dressing. Dinner...I eat what I fix for family, but try not to have seconds. This usually still leaves me a little under so that I can have some cheese or triscuits. It took a good two months to figure out my meals.
I have also embraced feeling some hunger in the morning and afternoon. It is good, it tells me I am doing what is right for my body, and it tends to leave with a glass or two of water. Night time...I have a harder time with controlling the hunger, so I try to be full then. I no longer cut out certain foods. I had some health issues with that. Now...everything is fine...in moderation. I am a decent cook ( at least I like what I make) so sometimes the moderation is hard.0 -
Making sure your water intake is adequate is key - for me, like another poster said, a lot of the times that I think I feel hungry, I'm often just thirsty. Sometimes I'll have a cup of tea, and decide after it if I really want to eat something.
To be honest though, I do think that 1200 calories is probably not a reasonable daily goal for you, and that your body may be telling you you're hungry because you are, and that you need to be eating more, especially if you are exercising. Depriving yourself and being afraid of certain foods because of calories will lead to a bit of weight loss in the short term, but as you become more active, such a low calorie goal will actually put your body into starvation mode and force it to hold on to fat instead of raising your metabolism. This isn't a sustainable form of weight loss, and there are several groups on MFP dedicated to the success of those (including me!) who realize that providing your body with more healthy fuel will actually work for you instead of against you. Please don't be afraid of milk, red meat, or carbs from fruit...if you are really worried when you eat something that is a little bit higher in calories, just put in a little more exercise that day...I promise you, weight will soon start falling off! Check out the links I put down below and do some research - I really think changing your approach could be helpful for you in terms of the hunger and your overall goal!
http://www.myfitnesspal.com/blog/Merithyn/view/eat-more-weigh-less-demystified-293364
https://community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less
http://www.myfitnesspal.com/blog/lillebanon/view/my-take-on-eating-more-to-weigh-less-254554
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To help with the late night hunger. I would do a protein or meal replacement shake. This would depend on how much protein you you have left in your goal and calories. I like sweet stuff so I normal do a carnation breakfast essential chocolate with either milk or hot water. I find after working out if I am hungry, heavy meals don't agree with me so I do a shake thing.0
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nopotofgold wrote: »To help with the late night hunger. I would do a protein or meal replacement shake. This would depend on how much protein you you have left in your goal and calories. I like sweet stuff so I normal do a carnation breakfast essential chocolate with either milk or hot water. I find after working out if I am hungry, heavy meals don't agree with me so I do a shake thing.
@nopotofgold is there a protein shake you recommend that support weight loss?0 -
@bre11217715 I don't usually buy the protein powder, I gave up on trying to get the 'right' one. My guy is the one that is big on that, does the research (like hours *rolls eyes*). For the last two years he has been buying ON performance whey isolate. total Cal 140, total fat 10, fat 1g, sugar 1g, protein 30g
I like the cookies and cream flavor but the vanilla is ok too (best for blending in fruits and stuff). Anything I have seen that seems marketed for weight loss is like slim fast as a meal replacement. He is working on cutting weight so it does not hinder that.0 -
arequote="evolutionaerie;32508481"]Making sure your water intake is adequate is key - for me, like another poster said, a lot of the times that I think I feel hungry, I'm often just thirsty. Sometimes I'll have a cup of tea, and decide after it if I really want to eat something.
To be honest though, I do think that 1200 calories is probably not a reasonable daily goal for you, and that your body may be telling you you're hungry because you are, and that you need to be eating more, especially if you are exercising. Depriving yourself and being afraid of certain foods because of calories will lead to a bit of weight loss in the short term, but as you become more active, such a low calorie goal will actually put your body into starvation mode and force it to hold on to fat instead of raising your metabolism. This isn't a sustainable form of weight loss, and there are several groups on MFP dedicated to the success of those (including me!) who realize that providing your body with more healthy fuel will actually work for you instead of against you. Please don't be afraid of milk, red meat, or carbs from fruit...if you are really worried when you eat something that is a little bit higher in calories, just put in a little more exercise that day...I promise you, weight will soon start falling off! Check out the links I put down below and do some research - I really think changing your approach could be helpful for you in terms of the hunger and your overall goal!
http://www.myfitnesspal.com/blog/Merithyn/view/eat-more-weigh-less-demystified-293364
https://community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less
http://www.myfitnesspal.com/blog/lillebanon/view/my-take-on-eating-more-to-weigh-less-254554
[/quote]
@evolutionaerie The best thing I did today was come on here and ask for help. I thought by keeping my calorie intake at 1200 I would shed the weight faster. During my workout cardio alone I burn about 420 calories+ Weight training. I never thought that I could be jeopardizing my weight loss,and everything that you said make sense because I haven't lost anymore weight. I'll be checking out your links. I'm sure so many people are the same boat as me and will benefit from your suggestions and advice.0 -
Hote="greengiwitook32507628"]Agree with Asher_Ethan on the water. So important to drink lots of water. I also have tea with milk and sweetener when I'm feeling like I need something to fill me up. It tends to do the trick. I'm drinking one right now actually, in the past I would have been snacking on cookies while making the kids lunches![/quote]
@greengirl4 I also find myself having to Stop myself from eating or snacking while making my children lunch. My family has no issue with their weight ,so when I cook dinner I cook our typical Mexican food. I've had to modify my meals, for example I will make my tacos with Lettuce leaves, I'll add salsa, avocado, lemon . I've never had tea with milk but it's worth a try. Thank you for your tip 0 -
For me getting active helps with my hunger. I find when I'm at home sitting around I start to get bored and I think I'm hungry and will reach for food and eat mindlessly. I found when I go for a walk, take the kids to the park...just a change in scenery helps break that cycle. I'm very fortunate to live in such a beautiful city that's close to trails, mountains, lakes and rivers so there's lots to do outdoors. I like to find new places so it's always exciting and changing rather than going to the same places all the time.0
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jessica22222 wrote: »For me getting active helps with my hunger. I find when I'm at home sitting around I start to get bored and I think I'm hungry and will reach for food and eat mindlessly. I found when I go for a walk, take the kids to the park...just a change in scenery helps break that cycle. I'm very fortunate to live in such a beautiful city that's close to trails, mountains, lakes and rivers so there's lots to do outdoors. I like to find new places so it's always exciting and changing rather than going to the same places all the time.
@jessica22222 you are so right, the other day I found myself trying really hard from eating sweets and I just put some shoes on and took my daughter to the park and all those Cravings went out the window. Thank you for the reminder I will start doing that moCravings☺0 -
Asher_Ethan wrote: »I eat red meat all the time... High in calories though so definitely watch your moderation. My most helpful hint that helped me is water Water WATER... 9 out of every 10 times I think I'm hungry, I'm actually just thirsty... If I think I'm hungry I drink a cup of water and reevaluate my hunger in 20 minutes.
Far and away water was the most helpful thing for me.0 -
I'm going to plan meals today and look up new recipes. I'm planning to increase my calorie intake. I think part of the problem is I keep eating the same meals for the past 2 months.Please share some of your recipes.:)0
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Things that help me stave off hunger:
1. Protein rather than carbs for breakfast (a whey isolate + casein protein shake does the trick and is tasty to boot)
2. Eat breakfast after 9am (if I eat before then, I'm cyclically hungry sooner and more frequently throughout the day)
3. Coffee with milk prior to 9am helps to make me feel like I've had something without triggering cravings
4. Eating to hit a high protein goal (for my 5'8" ~150 self, my goal is around 90g daily) helps keep me fuller
5. Healthy fats with my meals helps me feel fuller longer (I mash half an avocado on my sandwiches, daily)
6. Minimizing carbs from sources other than fresh produce, as, for me, they trigger more hunger
7. Having a bunch of fresh veggies for my side with lunch or supper fills me well, for very few calories. About a cup of broccoli, and then some other veggies I like (mushrooms, beets, tomatoes) is very satiating when paired with my grilled chicken sandwiches. (vinegar rather than dressing keeps cals low)
8. Pre-logging healthy snacks and having them on hand should a craving strike helps a lot... I log them in my "other" category... then if the hunger crisis never comes, I can delete them from my diary and save them for another day.
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Saving most of my calories for the evening has been a life saver for me. It's easy to just graze at work but when I get home, I want to sit down to a substantial meal.0
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Saving most of my calories for the evening has been a life saver for me. It's easy to just graze at work but when I get home, I want to sit down to a substantial meal.
Great suggestion,specially now that I will be planning out my meals and using this app to make sure I keep up with my calories .0 -
@HollandOats These are such helpful tips that a lot of us can benefit from. How can I find out what is the amount of protein I should be eating?HollandOats wrote: »Things that help me stave off hunger:
1. Protein rather than carbs for breakfast (a whey isolate + casein protein shake does the trick and is tasty to boot)
2. Eat breakfast after 9am (if I eat before then, I'm cyclically hungry sooner and more frequently throughout the day)
3. Coffee with milk prior to 9am helps to make me feel like I've had something without triggering cravings
4. Eating to hit a high protein goal (for my 5'8" ~150 self, my goal is around 90g daily) helps keep me fuller
5. Healthy fats with my meals helps me feel fuller longer (I mash half an avocado on my sandwiches, daily)
6. Minimizing carbs from sources other than fresh produce, as, for me, they trigger more hunger
7. Having a bunch of fresh veggies for my side with lunch or supper fills me well, for very few calories. About a cup of broccoli, and then some other veggies I like (mushrooms, beets, tomatoes) is very satiating when paired with my grilled chicken sandwiches. (vinegar rather than dressing keeps cals low)
8. Pre-logging healthy snacks and having them on hand should a craving strike helps a lot... I log them in my "other" category... then if the hunger crisis never comes, I can delete them from my diary and save them for another day.
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lots of miles walking, drinking gallons of water daily, and logging consistently
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greengirl4 wrote: »Agree with Asher_Ethan on the water. So important to drink lots of water. I also have tea with milk and sweetener when I'm feeling like I need something to fill me up. It tends to do the trick. I'm drinking one right now actually, in the past I would have been snacking on cookies while making the kids lunches!
Ya, I have started to have tea as well. Just an in between pick me up. I also will be snacking while making kids food. lol0 -
@bbontheb Do you put any sweetner in your tea? I've heard green tea is good for weight loss, have you tried it?greengirl4 wrote: »Agree with Asher_Ethan on the water. So important to drink lots of water. I also have tea with milk and sweetener when I'm feeling like I need something to fill me up. It tends to do the trick. I'm drinking one right now actually, in the past I would have been snacking on cookies while making the kids lunches!
Ya, I have started to have tea as well. Just an in between pick me up. I also will be snacking while making kids food. lol
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bre11217715 wrote: »I can't get to the gym till 9:45 p.m. and I get home at 11 p.m. at that time I'm very hungry. since I had dinner earlier that evening what is your suggestion or tip or what do you do if your hungry after you go to the gym?
Suggestion: eat something (if it won't interfer with you sleeping).0 -
bre11217715 wrote: »
@bbontheb Do you put any sweetner in your tea? I've heard green tea is good for weight loss, have you tried it?greengirl4 wrote: »Agree with Asher_Ethan on the water. So important to drink lots of water. I also have tea with milk and sweetener when I'm feeling like I need something to fill me up. It tends to do the trick. I'm drinking one right now actually, in the past I would have been snacking on cookies while making the kids lunches!
Ya, I have started to have tea as well. Just an in between pick me up. I also will be snacking while making kids food. lol
Green tea will not help with weightloss.
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It seems like the answers are somewhat simple it just takes lots of willpower (we all fall off and cheat so i'm not judging). Try eating 5 small meals a day. Try in general to avoid eating out (even though they have healthy choices the better stuff is always so tempting and the portion sizes are too large). Try to avoid non-water beverage (even diet soda), take nodoz if you need the caffeine, even fruit juices and vitamin water/gatorade have lots of calories and sugar that will keep you from burning fat and won't really fill you up. Try to get lots of protein. Try to get used to veggies or some other low cal low fat food that way if you do feel like eating a lot you can just eat too much of those and not feel guilty. And brush your teeth after what's supposed to be your last meal of the night that way a snack will be less tempting later. And honestly sometimes you have to treat yourself like a drug addict, would a recovering crack addict keep crack in the house? of course not so just try not to buy chips or cookies or ice cream or whatever it is you like to binge on vs assuming you'll control your portions of those (i know i can't). It kinda sucks but it works.0
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Breakfast suggestion:
@buffalobill41 washing my teeth earlier than later is a great tip. I'll try that tonight.willpower definitely is the key. Thank youbuffalobill41 wrote: »It seems like the answers are somewhat simple it just takes lots of willpower (we all fall off and cheat so i'm not judging). Try eating 5 small meals a day. Try in general to avoid eating out (even though they have healthy choices the better stuff is always so tempting and the portion sizes are too large). Try to avoid non-water beverage (even diet soda), take nodoz if you need the caffeine, even fruit juices and vitamin water/gatorade have lots of calories and sugar that will keep you from burning fat and won't really fill you up. Try to get lots of protein. Try to get used to veggies or some other low cal low fat food that way if you do feel like eating a lot you can just eat too much of those and not feel guilty. And brush your teeth after what's supposed to be your last meal of the night that way a snack will be less tempting later. And honestly sometimes you have to treat yourself like a drug addict, would a recovering crack addict keep crack in the house? of course not so just try not to buy chips or cookies or ice cream or whatever it is you like to binge on vs assuming you'll control your portions of those (i know i can't). It kinda sucks but it works.
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I'm getting tired of my plane salads.I would love to hear some suggestions and tips .what do you put on your salad ?what kind of salad dressing do you use to maintain weight loss?
for protein I like to add chicken breast to my salad but that I'm even getting tired of the same flavoring. How do you season your chicken?0 -
Suggestion: it's not time for lunch and I was feeling hungry so I had a snack .I blended a cup of unsweetened almond milk that's 40 calories, a few bluberriesand a bit of plain yogurt and it helped sooth my stomach.today I am logging everything I eat to keep track of my calories.This way I'm not worried , and I won't be jeopardizing my weight loss by eating less than I should.Thank you everyone for your advice and tips .Everything that is posted on here I take very serious. Whatever I think applies to me and can help me it's worth trying.I appreciate you taking the time to post on here because what works for you can help others as well.0
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