Need Help - Tracking food and still going over calorie limit.

Unicornwonder
Unicornwonder Posts: 4 Member
edited November 2024 in Health and Weight Loss
Hello! I've just started back up with MFP. I've been tracking my food intake and exercise daily for the last 2 weeks and am going over my calorie limit by an average of 350 calories a day. Could someone please advise as to how I can get control of the calories? I feel like I somehow programmed myself to overeat by 300 + calories a day.
Thanks!

Replies

  • cityruss
    cityruss Posts: 2,493 Member
    Consume less.
  • ki4eld
    ki4eld Posts: 1,213 Member
    Open your diary.
  • jemhh
    jemhh Posts: 14,260 Member
    Log your food before you eat it. Be proactive, not reactive.
  • dramaqueen45
    dramaqueen45 Posts: 1,009 Member
    Eat high fiber things such as vegetables- you can eat a lot of vegetables and they are very low calorie. They will fill you up. I also eat high protein- lean meats are also relatively low calorie and keep you feeling full. Other high protein things that keep me full are eggs, cheese, greek yogurt, etc. Healthy fats are also good- but just watch portions as those calories can add up quickly- things like nuts, seeds and avocados - the higher fats will keep you satiated for longer. I also find that exercising is good because it does give me a few more calories to play with for the day. You'll get the hang of it- and your body will adjust to fewer calories.
  • ValerieMartini2Olives
    ValerieMartini2Olives Posts: 3,024 Member
    If you put things like cheese or ranch on your food, if you use, let's say 2 tablespoons of ranch, use 1. If you use 1/2 cup of cheese, use 1/4. That alone will save you at least 100 calories.
  • jessicarobinson00
    jessicarobinson00 Posts: 414 Member
    Personally, I had better luck first getting my eating under control and then slowly working in a moderate amount of exercise. I needed to retrain my body and my mind to actually eat at a maintenance level (or a slight deficit) before I was able to be successful doing both. Initially, exercise made me feel like I. WANTED. TO. EAT. EVERYTHING.
  • dramaqueen45
    dramaqueen45 Posts: 1,009 Member
    And of course drink lots of water!
  • xKoalaBearx
    xKoalaBearx Posts: 181 Member
    jessicarobinson00 wrote: »
    Personally, I had better luck first getting my eating under control and then slowly working in a moderate amount of exercise. I needed to retrain my body and my mind to actually eat at a maintenance level (or a slight deficit) before I was able to be successful doing both. Initially, exercise made me feel like I. WANTED. TO. EAT. EVERYTHING.

    I agree with this. Same thing happened with me. I actually lost my first 40 (out of 60) lbs without doing any exercise.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Unicornwonder wrote: »
    Hello! I've just started back up with MFP. I've been tracking my food intake and exercise daily for the last 2 weeks and am going over my calorie limit by an average of 350 calories a day. Could someone please advise as to how I can get control of the calories? I feel like I somehow programmed myself to overeat by 300 + calories a day.
    Thanks!

    One potential issue could be that your calorie target isn't set properly to begin with.

    You could pre-log food before you eat it which would help you identify when you're going over and therefore gain some additional control over it, or at least awareness.

    Seek out fibrous foods. Fiber tends to add bulk to your diet and may increase feelings of fullness.

    Consume protein with each meal. I tend to put MOST people in a range of 1.5 to 2.2g/kg bodyweight in protein.

    You can evaluate how much of your diet comes from minimally refined foods and when possible, increase this for satiety purposes.

    Essentially, foods that are high in fiber, high in protein, lower in sugar, fat, salt, and lower in energy density will tend to promote satiety. This does not mean you have to actively avoid those items (for example salt and fat are necessary), I'm just listing food characteristics for satiety.

    Foods that are high in energy density (calories), high in sugar, salt, fat, low in fiber and low in protein will tend to be low in satiety. You'll eat more of these foods, they won't fill you up as much, and they're higher in calories.
  • MelaniaTrump
    MelaniaTrump Posts: 2,694 Member
    Open your diary. Last time someone asked someone similar, I looked at their diary. They were having Starbucks 350 calorie drink every morning.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Do you log before you eat? If you do then you won't go over, but you may go to bed hungry ...then have to adjust your eating patterns to compensate next day

    This is the learning curve ..there's nothing wrong with "feeling" hungry...channel it to learn how to eat better and higher volume for fewer calories, learn which foods are more satisfying to you
  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    Tracking/logging is a good start, now you need to start restricting quantities.
  • kristen6350
    kristen6350 Posts: 1,094 Member
    Pre-log. I usually devise a plan a day ahead of time with food I have available. Then I know I'm going to eat with in my range, but still be satisfied because I'm planning snacks and treats.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    ValerieMartini2Olives wrote: »
    If you put things like cheese or ranch on your food, if you use, let's say 2 tablespoons of ranch, use 1. If you use 1/2 cup of cheese, use 1/4. That alone will save you at least 100 calories.

    Yep, this right here. Moderation is key.
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    JanetYellen wrote: »
    Open your diary. Last time someone asked someone similar, I looked at their diary. They were having Starbucks 350 calorie drink every morning.

    There is not a thing wrong with this if it fits into one's calorie goals. Problems start when you improperly log the calories, or you don't make room for that one treat and go over your calorie goals.
  • Unicornwonder
    Unicornwonder Posts: 4 Member
    edited December 2015
    Thank you for the replies! They are extremely helpful!
    I have a tendency to eat more in the evening...I think it's job stress related. I track food after I eat it - I'm worried if I pre-track food it will not be accurate. Also I walk a lot and have taken up biking but i think somehow the exercise triggers eating more. Again thanks for your comments.
  • lynn_glenmont
    lynn_glenmont Posts: 10,200 Member
    Maybe your goal is too aggressive. You say you've been doing this for two weeks. Have you lost weight?
  • Unicornwonder
    Unicornwonder Posts: 4 Member
    I'm about the same weight. I'm trying to lose 30 pounds.
  • Francl27
    Francl27 Posts: 26,368 Member
    Not enough protein. My goal is set at 100g of protein for 1800 calories, for example. Some days you don't even eat 50g of it... Too many cookies/high calorie breads too. 500 calories or more of cookies and bread are not going to be half as filling as 100 calories of fruit and veggies.

    I mean, I'm not familiar with vegan food, but shouldn't you eat a lot of fruit and veggies? Just doesn't seem to be the case at all.

  • auddii
    auddii Posts: 15,357 Member
    Unicornwonder wrote: »
    Thank you for the replies! They are extremely helpful!
    I have a tendency to eat more in the evening...I think it's job stress related. I track food after I eat it - I'm worried if I pre-track food it will not be accurate. Also I walk a lot and have taken up biking but i think somehow the exercise triggers eating more. Again thanks for your comments.

    I prelog what I think I'm going to eat, and then adjust based on what I actually eat. For example, I know I'm having grilled chicken one night, so I log 200g of grilled chicken (man, chicken breasts have gotten huge); then, when I actually cook the chicken, I weight it out, and adjust the actual number I've already logged. I might be a little under or a little over, but I have a good idea of what I'm going to be eating. And if I weigh my chicken breast, and it's actually 350g not 200, I know that I should be leaving half of it on the plate for another meal.

    I also agree with making sure your goal is set accurately. With 30lbs to lose, you should probably be aiming for about 1lb per week loss.
  • lynn_glenmont
    lynn_glenmont Posts: 10,200 Member
    Unicornwonder wrote: »
    I'm about the same weight. I'm trying to lose 30 pounds.

    What does "about the same weight" mean? Many people have unrealistic expectations for the rate of weight loss. If you've lost a couple of pounds in a couple of weeks while overshooting your goal by 350 a day, your goal might be more aggressive than it needs to be.
  • Unicornwonder
    Unicornwonder Posts: 4 Member
    edited December 2015
    I will look at pre-logging and planning my menus. As I'm thinking about it my problem is portion control. And I don't like feeling hungry. Also I realize I don't drink enough water.
    I'm at the same weight as when I started and it's frustrating. I have a very hard time letting go of the weight. It is my food choices I'm sure...and it's really tied to my emotions.
    Thanks again for the advise! It's much appreciated!
  • Francl27
    Francl27 Posts: 26,368 Member
    Unicornwonder wrote: »
    I will look at pre-logging and planning my menus. As I'm thinking about it my problem is portion control. And I don't like feeling hungry. Also I realize I don't drink enough water.
    I'm at the same weight as when I started and it's frustrating. I have a very hard time letting go of the weight. It is my food choices I'm sure...and it's really tied to my emotions.
    Thanks again for the advise! It's much appreciated!

    If you eat more veggies or fruit you won't be as hungry, guaranteed.
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