How can I be OVER in my calories all the time if I'm always

AKAnderson785
AKAnderson785 Posts: 41
edited September 28 in Health and Weight Loss
I write down everything I eat and drink, I'm drinking anywhere from 8-12 glasses of water a day, I eat every two hours, and I don't eat anything after 9:00 p.m. for example:

Yesterday
7:00 a.m. Breakfast
Eggo Waffles
Syrup
Butter

9:00 a.m.
Special K bar

11:00 a.m.
Apple Slices
3 Cheese Cubes

1:00 p.m.
Side Ceasar Salad

3:00 p.m.
6 Triscuit Crackers

5:00 p.m.
Cookie

6:30 - 7:30 p.m. Boot Camp

8:30 p.m.
6 chicken nuggets w a little BBQ sauce

And I went out for Karaoke and had two drinks (Vodka and Sprite Zero) and two shots (Fun Dips - vodka, blue coracao, between the hours of 9 - 12:30 a.m. which I was moving during, walking, dancing, singing, etc. I was even sure to have a large glass of water at the bar. THAT all equals about 1,800 some calories.

I understand that the food choices aren't all totally healthy, but my metabolism should be KICKIN' shouldn't it? I've lost 3.5 .lbs since June 1st and some of my clothes are even fitting better but my DING-DANG FOOD JOURNAL is really frustrating me.

I am hungry, okay?? Even after my little tid bits of food I eat every two hours, I'm still hungry. With the exception of breakfast I feel like I'm hungry all the time. BUT I don't want to over do it so I just try to drink water. It seems like every day, no matter what I do, I am going over what I am allowed in calories, which is 1,200 and I usually get about 400 from my workouts. And then it turns into that god awful RED TEXT that just makes you feel terrible. But I don't get it! I'm used to eating potato chips, pizzas, chineese food, pastas, large breakfasts, large lunches, drinking a whole lot more in quantity and occasion and only eating three times per day and I didn't work out at all before I started this whole thing three weeks ago.

I'm so frustrated. I can see little differences here and there but dang...the food journal tells me I'm eating too much and I just don't see how that's possible if I'm hungry most of the time (with the exception of after breakfast and after my workout) :(

Advice? Motivation? Encouragement? Anything?
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Replies

  • lilybug13
    lilybug13 Posts: 154
    More protein? It kind of looks like carbs, carbs, carbs to me, and that will keep you unsatisfied .
  • Sarahmeridith
    Sarahmeridith Posts: 298 Member
    Try adding in more protein and veggies and less carbs and sugar.Not only will they be lower in calories they will fill you up more and all in all be healthier for you. The sugary and high carb food will actually make you more hungry after eating it then high protein and veeggies.

    Good luck
  • mangos4music
    mangos4music Posts: 126 Member
    maybe instead of the cookie you could eat some nuts or something else without all the sugar. and when you have butter and what not, if you use light you cut down some of the calories. just about everything now a days has a light or fat free version too. my most recent discovery of a lower calorie food is light heart smart spagetti sauce, and its still delish!
  • SmashleeWpg
    SmashleeWpg Posts: 567 Member
    Maybe try aiming to incorporate lower calorie, denser food into your day. Items with higher fiber and higher protein will leave you feeling fuller longer, and offer less calories than processed foods like crackers, cereal bars, etc. Wholer foods also have less sugar, so you won't suffer from that sugar high and then crash and burn. It definitely takes a while to incorporate changes, so just start with a few small changes at a time. A rule of thumb I try to abide by is eating carbs with protein every time I eat, and I especially try to start my day off with protein for breakfast, be it a protein smoothie, greek yogurt with fruit and some granola, scrambled eggs or an omelet, or oatmeal with protein powder. Something that will stick to ya! For my snacks I try to eat veggies with hummus or a little bit of cheese, fruit with some peanut butter, or veggies with some nuts. While it may look as though you're eating a lot of individual items, they might not be offering you as much nutritional value as other alternatives. The main thing is you're logging and trying, it's bound to get better! :)
  • kenzietea
    kenzietea Posts: 614 Member
    If you make different food choices you'd be much fuller. Like Oatmeal for breakfast, whole grains, lots of veggies and fruits, lean proteins, etc.
  • WomanofWorth
    WomanofWorth Posts: 395 Member
    If your everyday eating resembles this menu I think I see the problem. You are eating a lot of processed food and very little natural fiber, as well as few nutrients. Try more protein, more servings of fruits and veggies, etc. And if you're going to use calories, make sure to use it is calorie-dense, nutrient dense food. Avacado, nuts, beans, chicken if you eat meat, grass-fed meat if you eat it, eggs, etc.
  • misssmiles
    misssmiles Posts: 207 Member
    i would eat more protein. and remember your body will burn the sugar you injest before it burns the fat on your body... so make sure you are watching your sugar.. and remember carbs turn into sugar in your body. also... alcohol doesn't help in weight loss... i learned this the hard way.
  • JulieBoBoo
    JulieBoBoo Posts: 642
    Take it for what you will, but you're not giving your body decent fuel and that's likely the problem. 3 cheese cubes isn't nearly enough protein. Also if you're doing something like boot camp which I'm assuming burns an s-load of calories, you aren't eating nearly enough food.

    Get some proteins and veggies in your diet and toss the crap. Also, the booze calories are pretty much empty and don't feed your body at all.
  • withchaco
    withchaco Posts: 1,026 Member
    Some foods are MUCH more filling than others. I find that fiber and protein fill me up like crazy. One time I ate 25 grams of fiber and 40 grams of protein during breakfast, and I was SOOO full for hours, even after my workout.

    Also, some people do better eating a little every couple hours, while others do better having bigger meals and not much snack. Try experimenting and see what works for you?

    Lastly, being hungry can be a sign of your metabolism speeding up, so it might not be a bad thing!
  • cjjones007
    cjjones007 Posts: 602
    Thanks for posting!
    Lilybug is right... you can eat 1200 calories a day and still gain weight if you aren't providing your body with the proper nutrient balance - your body will send itself into starvation mode if it's not getting "enough" of what it needs...

    More protein is *needed* for the body, and she is right - it will keep you feeling fuller, longer.
    also - protein is the hardest of all dietary areas (carbs, fats, proteins, etc.) to "turn" into fat by the body - it is used for fuel and turned into carbs as needed - although you still need *some* carbs in your system for brain health, etc...

    Also - look at your sodium - water retention can play a HUGE role in how much or little you are "showing" as loss...

    I really hope it helps and shoot me a note if you'd like to discuss it more!
  • Elle_Jamaicangirl81
    Elle_Jamaicangirl81 Posts: 418 Member
    that example didnt show a lot of protein.

    Protein will make u feel fuller longer.

    And alcohol and alcoholic mixed packs tons of calories... (sadly)
  • angp7711
    angp7711 Posts: 324 Member
    Do you not like meat? There isn't on ounce of protein or very much fiber in there anywhere. Those are the only two things that help me keep full. I have to stay away from the processed carbs I would stay away from the processed carbs have on there too because once I start nibbling on that stuff I can't stop the hunger monster from nibbling in my ear. You could try eating a but of a larger meal (until you are full) and see if you stay satisfied a bit longer. I know everybody spouts lots of small meals but it puts me in danger if I am on the edge of hUnger all the time. You have ro find what works for you Adding some protein and veggies could really help. Just the act that you are mentally looking at your food as lots if little bits isn't a mindset to get you ready for success. My diary is open it's not perfect by any means but it might give you some ideas.
  • ArlVAMom
    ArlVAMom Posts: 42 Member
    Hi there, I am new so take it all with a grain of salt. :-) You're eating a lot of processed crap - that's why the calories are high! And you're hungry because you're eating a lot of sugar and processed carbs and not very many filling veggies or proteins. I am a classic yo-yo dieter, sadly, but I've learned along the way that if I eat processed crappy carbs - whether it's a granola bar or pasta - I am hungry 10 minutes later. Try cutting out a lot of the processed stuff (waffles, special K bar) and adding in more veggies and protein. Get some healthy fat too. Avocados, fish, etc. You will feel 20 times better and the pounds will come off. It is a hard diet to stick to but I really like the science behind the Rosedale Diet http://www.drrosedale.com/index.htm - it is no carbs, essentially, but I was eating wonderful food and I was never, ever hungry. No carbs, no sugar. Like I said, hard to live with, but worth it.
  • katie_on_a_mission
    katie_on_a_mission Posts: 112
    Well, you're going over because of the eggo waffles and syrup, the chicken nuggets, and the sugary shooters. Trade the waffles for an egg or some fruit or some healthy cereal. Trade the chicken nuggets for chicken breast. Trade the shooters for a diet soda mixed drink. That said, keep in mind that 1200 calories is really the minimum you should be eating, so if you want to change your goal to 1300 or 1400, you can.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    You're definitely waiting too long to get in some protein. If I eat protein for breakfast I can go most of the rest of the day without being super hungry. Also it looks like you're getting quite a lot of sugar, in things you may not even think about, like bbq sauce. Overall I can tell you're doing great at having reduced portions, but you just have to work on making more filling choices!
  • dbrashers
    dbrashers Posts: 33 Member
    Just because you are eating smaller portions doesn't necessarily mean you are cutting out enough calories. Instead of a waffle with syrup and butter, try some cereal with fresh fruit and skim milk. Instead of chicken nuggets with sauce, try some grilled chicken with steamed veggies. It seems like it's not the quantity of food you are eating, but the quality.
  • leonardk09
    leonardk09 Posts: 86 Member
    Try eating more clean foods. If you make your own food, then you can eat more.

    Have 5 ounces of chicken, and big bowl of veggies with some seasoning and lite butter. It won't be very calorific.
  • texasladysv
    texasladysv Posts: 103 Member
    if you substitute things for butter and syrup... you can use a spoon of applesauce, or honey, or even alot of jellys are less than syrup... or the light syrup or sugar free,,, that will lower your calories on that one...
  • Schwiggity
    Schwiggity Posts: 1,449 Member
    Eating less =/= eating healthier.
  • annabellio
    annabellio Posts: 127 Member
    I love me some carbs, but I find if I have more carbs than protein (I would include my vodka martini:drinker: ) I never feel full. And I feel actual HUNGER regardless of the amount of calories I have had
    My philosophy and I learned this from a lot of therapy is : be mindful of what you eat and don't make anything good vs bad. That being said, I have found that more protein through the day keeps me more full. ( when I didn't pay attention to these rules I gained 40 lbs that I am trying to lose now)
  • Dcgfeller
    Dcgfeller Posts: 83
    I'm not a huge veggi guy, but I am starting to eat carrots and broccoli like no ones business because they seem to keep my hunger at bay. (So basically I'm agreeing with everyone else I suppose)
  • CarrieSpringer
    CarrieSpringer Posts: 1
    Something else to consider is that if you were not exercising before and started a regular exercise routine, your body will need time to adjust to the changes before it starts letting go of the extra pounds. I agree with everyone else in eating food that are not "empty calories" which is what a lot of the sample you posted has in it. When you are limiting your calories, you need to go for quality. Also, alcohol racks up calories fast too, so maybe cut those out as well or have a glass of wine instead. Stick with it, and make one or two changes at a time. I think I read you have lost 3.5 pounds since June 1, and that is average about a pound or just over a week, and that is not bad. 1-2 per week is all you should lose to help keep it off.

    Hope this helps.
  • stanvoodoo
    stanvoodoo Posts: 1,023 Member
    Just want to confirm what almost everyone else has said....PROTEIN! You have to have all of the top three: Protein, Fiber and Water. They are what keep you full and help burn fat and build lean muscle.

    The alcohol is full of carbs and sugar so you have to give the body something to burn...protein.

    Switch out the breakfast with the carbs and sugar for a protein based meal. Protein and Veggies for Lunch and Dinner and maybe cut back on the coctails to just one a night then switch to water with lots of water in between your meals.

    Small changes should produce some good results! Best of Luck!
  • jhawkins1988
    jhawkins1988 Posts: 6
    Like everyone else has said, make sure you eat healthier options. The healthier you eat, the more in quantity. Swap out the waffle for whole wheat toast and some fruit, and try adding veggies. I can eat a HUGE salad at lunch, and the lettuce is only like 50 calories. Then I top it with other veggies, a sprinkle of cheese, and some light dressing. Very filling and still low cal
  • cammons
    cammons Posts: 126 Member
    Seriously....step away from the boxed food! It might be convienent but it doesn't give you anything but mostly empty calories. If you must insist on eating processed foods, try to make a shift toward lighter versions of the foods you are already eating and adding fruits and veggies.

    As a general rule I try to eat foods with fewer than ten ingredients....fewer than five ingredients wold be even better... and shoot for ingredients that you can actually pronounce.

    Your walking around, dancing and general moving about when you are out at night probably doesn't even come close to earning you back even a small fraction of the calories you're downing in those drinks. There is nothing wrong with having a few drinks and having a good time but you need to make sure that you are getting proper nutrition first...then by all means, drink away the excess calories if you must.
  • AKAnderson785
    AKAnderson785 Posts: 41
    Thank You for your help, I do know that I need to eat better. It is a little difficult living with two boys/men in their mid 20's; one who can eat a POUND of pasta and not gain an ounce and the other (my boyfriend) who is very built. Unforunately, the way his body takes in food is not anywhere near the way MY body takes in food...and he just doesn't seem to get it.

    I'm always way under my Carbohydrate levels and way over on my Protein...and I just don't like seeing the RED, telling me I'm doing something wrong, I thought a lot of protein was good?? I eat protein bars, Triscuits have carbs yes but they are good in fiber too, so are apples, I usually have cocktail shrimp at some point during the day (just ran out), I use sugar-free syrup although my trainer told me eating foods that are deemed 'fat free' or 'sugar free' usually means they are high in something else that isn't good for you either so to steer clear of those things for the most part. I eat lean meats, I eat my vegetables, my weakness is cheese...I was born in Wisconsin, raised on cheese my whole life, I cannot give that up, but I have tried to subdue it slighly.

    This morning I had 2 pieces of bacon, half a sausage patty, a very small amount of egg whites, and a half a piece of whole grain breadm a Special K Protein bar two hours later, 6 Triscuits two hours after that...we'll see how today goes.

    To make matters worse we leave for vacation Tuesday morning for a week...Lord help me!
  • sbwood888
    sbwood888 Posts: 953 Member
    More protein? It kind of looks like carbs, carbs, carbs to me, and that will keep you unsatisfied .

    This is exactly what I was going to say.
  • Schwiggity
    Schwiggity Posts: 1,449 Member
    Thank You for your help, I do know that I need to eat better. It is a little difficult living with two boys/men in their mid 20's; one who can eat a POUND of pasta and not gain an ounce and the other (my boyfriend) who is very built. Unforunately, the way his body takes in food is not anywhere near the way MY body takes in food...and he just doesn't seem to get it.

    I'm always way under my Carbohydrate levels and way over on my Protein...and I just don't like seeing the RED, telling me I'm doing something wrong, I thought a lot of protein was good?? I eat protein bars, Triscuits have carbs yes but they are good in fiber too, so are apples, I usually have cocktail shrimp at some point during the day (just ran out), I use sugar-free syrup although my trainer told me eating foods that are deemed 'fat free' or 'sugar free' usually means they are high in something else that isn't good for you either so to steer clear of those things for the most part. I eat lean meats, I eat my vegetables, my weakness is cheese...I was born in Wisconsin, raised on cheese my whole life, I cannot give that up, but I have tried to subdue it slighly.

    This morning I had 2 pieces of bacon, half a sausage patty, a very small amount of egg whites, and a half a piece of whole grain breadm a Special K Protein bar two hours later, 6 Triscuits two hours after that...we'll see how today goes.

    To make matters worse we leave for vacation Tuesday morning for a week...Lord help me!

    Change your macronutrient goals in the diary settings. MFP sets the Protein pretty low.
  • withchaco
    withchaco Posts: 1,026 Member
    MFP's daily protein intake is way too low. Try at least 80 grams a day. I know some people who eat over 200 grams a day, and I myself eat at least 100.

    I totally know what you mean by not liking the red numbers though! But for protein and fiber, we have to ignore the reds.
  • sweetCJ
    sweetCJ Posts: 144
    I see alot of empty food in that 1 day menu and no veggies or fruits and almost no protein either. I think if you up your fruits & veggies (try to find at least 1 or 2 that you like), up your lean protein and lunch and dinner, you might see a difference. Keep you breakfast the way it is if it satifying for you. Good luck
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