snacks

Hi what about 2 weetabix or 50 gm of bran flakes? Otherwise, its looking like sticking with the fruit or maybe you need to up your daily....I might up it by 2-300 if that was me....tinker with it and check your results.

Sarah

Hi,

I don't know what it is about late evenings, but I also get hungry after being so on point all day. I try the sugar free Jello, laughing cow with a Wasa cracker, or a cup of pop corn (the no butter kind.) It helps me. Hope some of these suggestions are helpful. Best of luck in your journey!

Increase your protein take later in the day. I have a protein shake with lunch and it will fill me up and keep me full for a long time! You can have protein any time!

not the most nutritious snack in the world, but I just discovered Nature Valley Granola Thins. They basically single packets of 1 square of granola with one side covered with yummy dark chocolate. I only eat them when I am craving chocolate and can afford to in my diet. They are only 80 calories a square!
Also, Whole Grain Goldfish crackers, a banana with peanut butter (I know you said no fruit, but with peanut butter it's like a candy bar to me, delicious!), Emerald Cocoa dusted almonds 100 calorie pack (they are dry roasted and the cocoa is just a light dusting, extremely delicious and healthy) a mini box of Raisin Bran cereal or Honey Nut Cheerios, Sugar free pudding or jello cup, Yogurt (they have flavors like banana cream pie with only 80 calories a cup!), Fiber bars, baby carrots and a light dipping sauce, The Skinny Cow icecream cups or sandwiches (not sure if you have them over there, but if you do, try them! ice cream bars with only 100 calories sometimes, and they are actually delicious!) celery with peanut butter, raisins, and sometimes a single marshmallow (only 25 calories! ha)

these are just some I have eaten IN MODERATION. Not things consumed all day, everyday. The only ones that are staples in my diet are the banana with peanut butter and baby carrots, which I don't need to dip into anything normally.

Are you eating to enough?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat



Good luck on your journey