Help with Portions (At Dinner)
arogers0541
Posts: 98 Member
Hello All,
So I have been on/off the wagon a couple times. However, I am on the wagon to stay this time. I have lost about 11 lbs since I have started back tracking my food and calories (about 1 1/2 months ago). I am having problems with my dinner. Here is a brief summary of my day:
Breakfast and Lunch: I do excellent. I am eating the right things, and am very disciplined.
Once I get off work I typically do about 30-60 minutes of walking before dinner. Then by the time dinner begins I am starving to the point that I always over eat. I understand there is some discipline that comes with that, but it is just so hard not to eat a large dinner. By the time I finish dinner I get discourage because I done well the entire day, and then boom I ruined everything by eating too much at dinner.
Any tips on how to better this so I don't eat so much at dinner? Maybe eat a snack before I walk? Or should I try to have a larger lunch?
Also, what would be a healthy snack that I can eat before walking that will hold me over until dinner so I am not starving?
Thanks again for all the help!
So I have been on/off the wagon a couple times. However, I am on the wagon to stay this time. I have lost about 11 lbs since I have started back tracking my food and calories (about 1 1/2 months ago). I am having problems with my dinner. Here is a brief summary of my day:
Breakfast and Lunch: I do excellent. I am eating the right things, and am very disciplined.
Once I get off work I typically do about 30-60 minutes of walking before dinner. Then by the time dinner begins I am starving to the point that I always over eat. I understand there is some discipline that comes with that, but it is just so hard not to eat a large dinner. By the time I finish dinner I get discourage because I done well the entire day, and then boom I ruined everything by eating too much at dinner.
Any tips on how to better this so I don't eat so much at dinner? Maybe eat a snack before I walk? Or should I try to have a larger lunch?
Also, what would be a healthy snack that I can eat before walking that will hold me over until dinner so I am not starving?
Thanks again for all the help!
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Replies
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Nothing wrong with a snack and maybe some water before you go on your walk to take the edge off. I like something fibrous like an apple or even something like popcorn as an afternoon snack.0
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You could add a plate of steamed veggies or the like to your dinner! Maybe eat 3/4 of your regular dinner and have a huge plateful of the veggies.0
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I had this problem as well when I first started this last year. I actually started eating a larger lunch, having a small dinner and a little snack in the evening. It helped me a lot so maybe it's worth a try
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Why not just eat a smaller breakfast and lunch so that dinner can be larger? Can you give us an example of what you're eating? Maybe your lunch needs more protein? How big is dinner, like 500 calories or 1500 calories?
I always have an afternoon snack because I get too hungry before dinner.0 -
I am on a similar schedule--working out after work--and I have the same problem. I'm especially bad about snacking while I'm preparing dinner. I try to eat a smallish (less than 200 calorie) snack around 3:00 to tide me over. Once I get home, I try to have a couple of cups of green tea (or water) while I'm preparing dinner to fill up my stomach and kill my appetite a bit.0
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My calorie goal is 1,990. Here is a breakdown of usually what I hit with my calories for the day:
Breakfast: 300 calories
Lunch: 400 calories
Snacks: 100 calories
Dinner: 1,100 + calories0 -
Cardio can dramatically increase appetite in some people. Is there any way you can eat dinner first and then go on your walk sometime after dinner?
If this is not an option then make sure your eating a high protein lunch as protein is much more filling than carbs. There are days when I am absolutely starving when I come off my fast. I've found that Oatmeal with almond milk and whey protein powder fills me up so much that I actually have trouble hitting my calorie goal for the day. I'm not telling you to go eat oatmeal mixed with whey for lunch, I'm just saying that you need to find the right macro combo that will leave you satisfied enough not to overeat.
Good snacks to hold you over until dinner are cottage cheese with your choice of fruit (I like to mix a tsp or two of grape jelly with mine) peanut butter and apples (PB2 is very low calorie but an acquired taste for some), rotesseri chicken or an EAS AdvantEdge low carb shake (I like this brand because is quick and easy with 17g of protein abd only 100 calories).0 -
arogers0541 wrote: »My calorie goal is 1,990. Here is a breakdown of usually what I hit with my calories for the day:
Breakfast: 300 calories
Lunch: 400 calories
Snacks: 100 calories
Dinner: 1,100 + calories
I fail to see what the issue is here...you're hitting your calorie targets...there's nothing wrong with having a large dinner. if the hunger aspect as you approach dinner is bothering you then eat a bigger breakfast and/or lunch and balance your calories out better throughout the day...but really, I fail to see the issue here.
you do realize that you're supposed to hit your target right? you don't need to shoot under it.0 -
I'd eat more for lunch, personally, or have a snack before going home.0
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cwolfman13 wrote: »arogers0541 wrote: »My calorie goal is 1,990. Here is a breakdown of usually what I hit with my calories for the day:
Breakfast: 300 calories
Lunch: 400 calories
Snacks: 100 calories
Dinner: 1,100 + calories
I fail to see what the issue is here...you're hitting your calorie targets...there's nothing wrong with having a large dinner. if the hunger aspect as you approach dinner is bothering you then eat a bigger breakfast and/or lunch and balance your calories out better throughout the day...but really, I fail to see the issue here.
you do realize that you're supposed to hit your target right? you don't need to shoot under it.
Yes. However, The past couple days I have found that I have been so hungry at dinner that I may actually go over the 1,100 calories for dinner which I do not want to do.0 -
Take off 200-300 or so calories off of dinner and add them to lunch or an afternoon snack.0
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arogers0541 wrote: »cwolfman13 wrote: »arogers0541 wrote: »My calorie goal is 1,990. Here is a breakdown of usually what I hit with my calories for the day:
Breakfast: 300 calories
Lunch: 400 calories
Snacks: 100 calories
Dinner: 1,100 + calories
I fail to see what the issue is here...you're hitting your calorie targets...there's nothing wrong with having a large dinner. if the hunger aspect as you approach dinner is bothering you then eat a bigger breakfast and/or lunch and balance your calories out better throughout the day...but really, I fail to see the issue here.
you do realize that you're supposed to hit your target right? you don't need to shoot under it.
Yes. However, The past couple days I have found that I have been so hungry at dinner that I may actually go over the 1,100 calories for dinner which I do not want to do.
I can't see your diary, but would eating more volume help you stay within your calorie goal for dinner?
When I'm feeling extra hungry, I'll add something like a bag of broccoli (roasted) to my dinner. It's a huge amount of food for around 100 calories. It's hard to eat more than I planned once I've had a lot of vegetables. On the other hand, when my dinner is more calorie-dense food, it can be easier to over-eat. I had a delicious tortilla soup the other night, but one bowl was 450 calories and I could have had two more bowls. Things like that make a big difference for me.0 -
Optimistical1 wrote: »Cardio can dramatically increase appetite in some people. Is there any way you can eat dinner first and then go on your walk sometime after dinner?
If this is not an option then make sure your eating a high protein lunch as protein is much more filling than carbs. There are days when I am absolutely starving when I come off my fast. I've found that Oatmeal with almond milk and whey protein powder fills me up so much that I actually have trouble hitting my calorie goal for the day. I'm not telling you to go eat oatmeal mixed with whey for lunch, I'm just saying that you need to find the right macro combo that will leave you satisfied enough not to overeat.
Good snacks to hold you over until dinner are cottage cheese with your choice of fruit (I like to mix a tsp or two of grape jelly with mine) peanut butter and apples (PB2 is very low calorie but an acquired taste for some), rotesseri chicken or an EAS AdvantEdge low carb shake (I like this brand because is quick and easy with 17g of protein abd only 100 calories).
I may try some type of protein shake/bar before walking.
I forgot to mention that even though I am clearing those calorie goals of 1,990. I am getting some extra calorie allowance with the walking.
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Sometimes it takes a while to adjust to a change. I'd try adding more volume to the dinner -- non starchy vegetables are good for that, or a leaner protein source in a larger volume, but even more than that, as you seem to have lots of calories for dinner, I'd eat slower and try to wait it out. Often people serve themselves more than they really need because they think they are so hungry, and then overeat. I find that if I put the proper amount on my plate and eat at a sensible pace by the time I'm finished I don't want more.
Putting away leftovers in advance so you can't go back for more also may help until your habits have been changed.0 -
lemurcat12 wrote: »Sometimes it takes a while to adjust to a change. I'd try adding more volume to the dinner -- non starchy vegetables are good for that, or a leaner protein source in a larger volume, but even more than that, as you seem to have lots of calories for dinner, I'd eat slower and try to wait it out. Often people serve themselves more than they really need because they think they are so hungry, and then overeat. I find that if I put the proper amount on my plate and eat at a sensible pace by the time I'm finished I don't want more.
Putting away leftovers in advance so you can't go back for more also may help until your habits have been changed.
Thanks for the advice. This is exactly the stage I am in. I understand at the end of the day it is just discipline to stop eating, but it is easy to just keep eating. I will try to substitute some more vegetables so my mind thinks I am eating "more".
Also will try putting away the leftovers sooner 0 -
I keep boiled eggs in the fridge for those days when I get home from work starving. It satisfies a craving, and by the time dinner's ready I'm not so hungry. I tend to make loads of veg for dinner so my plates are always full. I mix up cabbage, brussels sprouts, kale, bean sprouts, spinach, and sometimes add in a spoonful of bacon grease to give some flavour (sometimes even a bit of bacon!) and serve up mounds of those veg with a 150-200 gram portion of fish or chicken. Find something that works for you 0
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What are you eating for dinner? Look for ways to increase quantity of low cal items like veggies and decrease quantity of higher cal items. That way you can still eat the same amount, for less cals.
And if you feel like having a snack before the walk, and think that might help you to be less hungry after, then have a snack. What do you generally like snacking on? For me, a banana is a good option here.arogers0541 wrote: »Hello All,
So I have been on/off the wagon a couple times. However, I am on the wagon to stay this time. I have lost about 11 lbs since I have started back tracking my food and calories (about 1 1/2 months ago). I am having problems with my dinner. Here is a brief summary of my day:
Breakfast and Lunch: I do excellent. I am eating the right things, and am very disciplined.
Once I get off work I typically do about 30-60 minutes of walking before dinner. Then by the time dinner begins I am starving to the point that I always over eat. I understand there is some discipline that comes with that, but it is just so hard not to eat a large dinner. By the time I finish dinner I get discourage because I done well the entire day, and then boom I ruined everything by eating too much at dinner.
Any tips on how to better this so I don't eat so much at dinner? Maybe eat a snack before I walk? Or should I try to have a larger lunch?
Also, what would be a healthy snack that I can eat before walking that will hold me over until dinner so I am not starving?
Thanks again for all the help!
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I preplan and pre-log my meals, so I weigh out the portions I already chose. I simply don't cook more than I plan to eat if I can help it. Otherwise I portion out onto my plate and put the rest in the fridge.0
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Agree with pre-planning and pre-logging.
Also, if you're starving by dinnertime, maybe you're not eating enough for breakfast and lunch?0 -
arogers0541 wrote: »cwolfman13 wrote: »arogers0541 wrote: »My calorie goal is 1,990. Here is a breakdown of usually what I hit with my calories for the day:
Breakfast: 300 calories
Lunch: 400 calories
Snacks: 100 calories
Dinner: 1,100 + calories
I fail to see what the issue is here...you're hitting your calorie targets...there's nothing wrong with having a large dinner. if the hunger aspect as you approach dinner is bothering you then eat a bigger breakfast and/or lunch and balance your calories out better throughout the day...but really, I fail to see the issue here.
you do realize that you're supposed to hit your target right? you don't need to shoot under it.
Yes. However, The past couple days I have found that I have been so hungry at dinner that I may actually go over the 1,100 calories for dinner which I do not want to do.
balance out our other meals during the day...I'd be starving too if I only at a 300 calorie breakfast and a 400 calorie lunch...pre-plan if necessary.0 -
Well, I'll be, it's a UT fan! Howdy neighbor!0
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Hi first day here. A small handful of walnuts 1/2 hr b4 dinner will kill the urge of overeating. Hmmm good advice 4 me too!0
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arogers0541 wrote: »cwolfman13 wrote: »arogers0541 wrote: »My calorie goal is 1,990. Here is a breakdown of usually what I hit with my calories for the day:
Breakfast: 300 calories
Lunch: 400 calories
Snacks: 100 calories
Dinner: 1,100 + calories
I fail to see what the issue is here...you're hitting your calorie targets...there's nothing wrong with having a large dinner. if the hunger aspect as you approach dinner is bothering you then eat a bigger breakfast and/or lunch and balance your calories out better throughout the day...but really, I fail to see the issue here.
you do realize that you're supposed to hit your target right? you don't need to shoot under it.
Yes. However, The past couple days I have found that I have been so hungry at dinner that I may actually go over the 1,100 calories for dinner which I do not want to do.
I find it key to my success that I never allow myself to get too hungry. I make bad choices when this happens. How about a more substantial afternoon snack? You could also bring a smoothie with you on your walk.0
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