Serious Craving Issues need to STOP
Cindy393
Posts: 268 Member
Hi all, I need serious advise about stopping cravings in the afternoon. I sit at a desk job all day, and try to get up and move alot. I've lost 73 lbs in a year. I have no issues in the morning, but come afternoon I can smell the fritos that are begging me to eat them! The cravings for carbs get pretty intense and I always give in and eat them. I don't have the option to get up and walk outside until the cravings pass. I also drink tons of water a day. Help me get over this!
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Replies
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Hi all, I need serious advise about stopping cravings in the afternoon. I sit at a desk job all day, and try to get up and move alot. I've lost 73 lbs in a year. I have no issues in the morning, but come afternoon I can smell the fritos that are begging me to eat them! The cravings for carbs get pretty intense and I always give in and eat them. I don't have the option to get up and walk outside until the cravings pass. I also drink tons of water a day. Help me get over this!
Are the snacks putting you over your calorie goal?
Are you hungry in the afternoon because you are carrying an aggressive deficit?
Are you getting enough protein, fat, and fiber in your diet?
I pre-log snacks into my day and make them fit into my calories. I simply do better eating more often. I get the nutritious food I need in my meals, so I let my snacks be fun treat food if that's what I want
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You may simply have too aggressive a calorie goal at this point in your weight loss.
It looks to me like you are at your Maintenance weight? I don't know, you don't give us much info here.
If you're legit hungry, how about something like toast with avocado and hummus? Much more filling and won't lead to over-eating.
I hope you're eating at Maintenance or just a tiny bit below and that you are eating all the calories burned by exercise.
At the end of my 70+ pound weight loss I was really hungry too.
That does settle down in time if the calories are set appropriately. I knew within 100 calories the amount I needed because I had such good records. If you have good data, you'll figure it out.2 -
Hi all, I need serious advise about stopping cravings in the afternoon. I sit at a desk job all day, and try to get up and move alot. I've lost 73 lbs in a year. I have no issues in the morning, but come afternoon I can smell the fritos that are begging me to eat them! The cravings for carbs get pretty intense and I always give in and eat them. I don't have the option to get up and walk outside until the cravings pass. I also drink tons of water a day. Help me get over this!
Are the snacks putting you over your calorie goal?
Are you hungry in the afternoon because you are carrying an aggressive deficit?
Are you getting enough protein, fat, and fiber in your diet?
I pre-log snacks into my day and make them fit into my calories. I simply do better eating more often. I get the nutritious food I need in my meals, so I let my snacks be fun treat food if that's what I want
I usually keep in my calorie goal, so the snacks fit in there. I'm usually doing very well with the protein but need to look closer at my fiber. Sometimes the carbs are over my daily goal but seems like I can't ignore them! That's why I wonder what I'm lacking in my diet to feel that way. I'd take carbs over chocolate or sugar any day!1 -
cmriverside wrote: »You may simply have too aggressive a calorie goal at this point in your weight loss.
It looks to me like you are at your Maintenance weight? I don't know, you don't give us much info here.
If you're legit hungry, how about something like toast with avocado and hummus? Much more filling and won't lead to over-eating.
I hope you're eating at Maintenance or just a tiny bit below and that you are eating all the calories burned by exercise.
At the end of my 70+ pound weight loss I was really hungry too.
That does settle down in time if the calories are set appropriately. I knew within 100 calories the amount I needed because I had such good records. If you have good data, you'll figure it out.
I am basically maintaining right now. I've gone from 215 to 142 and my calories per day are set at 1230. I'm 57 and 5'5", so maybe my calorie goal is too low?0 -
And no, I don't eat back my exercise calories.0
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Hi all, I need serious advise about stopping cravings in the afternoon. I sit at a desk job all day, and try to get up and move alot. I've lost 73 lbs in a year. I have no issues in the morning, but come afternoon I can smell the fritos that are begging me to eat them! The cravings for carbs get pretty intense and I always give in and eat them. I don't have the option to get up and walk outside until the cravings pass. I also drink tons of water a day. Help me get over this!
Are the snacks putting you over your calorie goal?
Are you hungry in the afternoon because you are carrying an aggressive deficit?
Are you getting enough protein, fat, and fiber in your diet?
I pre-log snacks into my day and make them fit into my calories. I simply do better eating more often. I get the nutritious food I need in my meals, so I let my snacks be fun treat food if that's what I want
I usually keep in my calorie goal, so the snacks fit in there. I'm usually doing very well with the protein but need to look closer at my fiber. Sometimes the carbs are over my daily goal but seems like I can't ignore them! That's why I wonder what I'm lacking in my diet to feel that way. I'd take carbs over chocolate or sugar any day!
I'm confused.
Sugar is a carbohydrate. Chocolate is a mix of carbohydrate and fat.
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I used an outside calculator, plugged in your stats, gave you a fairly active lifestyle, (middle of 5 possibilities), and it suggested just over 2000 cal/day to maintain.0
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I see you've lost 73 pounds. Well done! Some questions to help troubleshoot your issue:
How much more are you trying to lose? How many pounds per week do you have MFP set for? Have you taken a diet break?1 -
Hi all, I need serious advise about stopping cravings in the afternoon. I sit at a desk job all day, and try to get up and move alot. I've lost 73 lbs in a year. I have no issues in the morning, but come afternoon I can smell the fritos that are begging me to eat them! The cravings for carbs get pretty intense and I always give in and eat them. I don't have the option to get up and walk outside until the cravings pass. I also drink tons of water a day. Help me get over this!
Are the snacks putting you over your calorie goal?
Are you hungry in the afternoon because you are carrying an aggressive deficit?
Are you getting enough protein, fat, and fiber in your diet?
I pre-log snacks into my day and make them fit into my calories. I simply do better eating more often. I get the nutritious food I need in my meals, so I let my snacks be fun treat food if that's what I want
I usually keep in my calorie goal, so the snacks fit in there. I'm usually doing very well with the protein but need to look closer at my fiber. Sometimes the carbs are over my daily goal but seems like I can't ignore them! That's why I wonder what I'm lacking in my diet to feel that way. I'd take carbs over chocolate or sugar any day!
There's nothing wrong with carbs. If you are satisfied eating the way you are and getting enough of the good foods you need, there's nothing wrong with a carby snack. I typically eat 200+g of carbs daily, still get plenty of protein and fiber. Many of us look at the protein and fat default goals as minimums to exceed and let the carbs fall where they may.
And yes, 1230 is too low.3 -
I'm confused.
Sugar is a carbohydrate. Chocolate is a mix of carbohydrate and fat.
[/quote]
My sentence was meant to say "if I had to choose junk to eat, I'd choose carbs (like fritos, chips etc) over sugary treats (cookies, donuts etc)"0 -
cmriverside wrote: »You may simply have too aggressive a calorie goal at this point in your weight loss.
It looks to me like you are at your Maintenance weight? I don't know, you don't give us much info here.
If you're legit hungry, how about something like toast with avocado and hummus? Much more filling and won't lead to over-eating.
I hope you're eating at Maintenance or just a tiny bit below and that you are eating all the calories burned by exercise.
At the end of my 70+ pound weight loss I was really hungry too.
That does settle down in time if the calories are set appropriately. I knew within 100 calories the amount I needed because I had such good records. If you have good data, you'll figure it out.
I am basically maintaining right now. I've gone from 215 to 142 and my calories per day are set at 1230. I'm 57 and 5'5", so maybe my calorie goal is too low?
Yes, your calorie goal is too low AND you need to be eating your Exercise calories.
Set your Goal at "Maintenance." Eat back all the Exercise calories. Read all the Sticky posts in the Maintaining weight forum.
No wonder you're hungry, you're way under-eating and probably have been for months.
Eat.7 -
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Hi all, I need serious advise about stopping cravings in the afternoon. I sit at a desk job all day, and try to get up and move alot. I've lost 73 lbs in a year. I have no issues in the morning, but come afternoon I can smell the fritos that are begging me to eat them! The cravings for carbs get pretty intense and I always give in and eat them. I don't have the option to get up and walk outside until the cravings pass. I also drink tons of water a day. Help me get over this!
Are the snacks putting you over your calorie goal?
Are you hungry in the afternoon because you are carrying an aggressive deficit?
Are you getting enough protein, fat, and fiber in your diet?
I pre-log snacks into my day and make them fit into my calories. I simply do better eating more often. I get the nutritious food I need in my meals, so I let my snacks be fun treat food if that's what I want
I usually keep in my calorie goal, so the snacks fit in there. I'm usually doing very well with the protein but need to look closer at my fiber. Sometimes the carbs are over my daily goal but seems like I can't ignore them! That's why I wonder what I'm lacking in my diet to feel that way. I'd take carbs over chocolate or sugar any day!
There's nothing wrong with carbs. If you are satisfied eating the way you are and getting enough of the good foods you need, there's nothing wrong with a carby snack. I typically eat 200+g of carbs daily, still get plenty of protein and fiber. Many of us look at the protein and fat default goals as minimums to exceed and let the carbs fall where they may.
And yes, 1230 is too low.
Agree with all of this!1 -
Since you are within your calorie allowance, is there anything wrong with just eating the Fritos and being happy?
Carbs are not poisonous. They are your body’s preferred source of quick energy, especially for brain activity, which is why you are craving them at sleepy o’clock in the afternoon. Unless you are diabetic, prediabetic, or have another health condition causing you to need to limit carbs, if you are getting enough protein and healthy fat, there is nothing wrong with eating up to your calorie limit including exercise calories, in carbs.3 -
quiksylver296 wrote: »I see you've lost 73 pounds. Well done! Some questions to help troubleshoot your issue:
How much more are you trying to lose? How many pounds per week do you have MFP set for? Have you taken a diet break?
I just changed my goal from losing .5/week to maintenance and it upped my calories from 1230 to 1720. If I ate my exercise calories back right now, after eating breakfast and a snack (380 cals total) I'd have to eat 1640 cals yet today! I guess I just don't understand enough yet how our bodies work where I can maintain a weight loss by eating 1720 calories + my exercise calories, and not gain.....guess I better start googling articles
And regarding a "break", I do allow a cheat meal once or twice a week, but have not taken an actual no logging, eat whatever break2 -
quiksylver296 wrote: »I see you've lost 73 pounds. Well done! Some questions to help troubleshoot your issue:
How much more are you trying to lose? How many pounds per week do you have MFP set for? Have you taken a diet break?
I just changed my goal from losing .5/week to maintenance and it upped my calories from 1230 to 1720. If I ate my exercise calories back right now, after eating breakfast and a snack (380 cals total) I'd have to eat 1640 cals yet today! I guess I just don't understand enough yet how our bodies work where I can maintain a weight loss by eating 1720 calories + my exercise calories, and not gain.....guess I better start googling articles
And regarding a "break", I do allow a cheat meal once or twice a week, but have not taken an actual no logging, eat whatever break
My maintenance calories are approximately 2400. Your daily goal sounds about right.
Be aware that if you start eating maintenance calories right away, your weight will go up due to more food in your body. If you want to ease into it, add 100 calories per week. So this week, eat 1330 plus 50% exercise calories. Next week, 1430 plus 50% exercise calories, then 1530, 1630, 1720. If you are still losing, then start eating more than 50% of the exercise calories.
To get more calories in, eat full fat dairy, nut butters, fattier cuts of meats, and enjoy a serving of Fritos!4 -
Yeah, my base calories are 2000, before exercise calories and I'm a retired little old lady - 5'7" and 140. I eat 2300-2500 on exercise days.
I say jump right up to Maintenance calories, don't mess with the "add 100 calories this week" thing. You've been undereating for a while, a "diet break" means eating AT maintenance, not easing into it.
You're at Maintenance. Eat at Maintenance. Maybe eat 50% of the exercise calories to start. I always have eaten all of them. ::shrug::0 -
rheddmobile wrote: »Since you are within your calorie allowance, is there anything wrong with just eating the Fritos and being happy?
Carbs are not poisonous. They are your body’s preferred source of quick energy, especially for brain activity, which is why you are craving them at sleepy o’clock in the afternoon. Unless you are diabetic, prediabetic, or have another health condition causing you to need to limit carbs, if you are getting enough protein and healthy fat, there is nothing wrong with eating up to your calorie limit including exercise calories, in carbs.
I think the bottom line in my thought process is that I've lost this kind of weight before, 7 years ago. I gained almost all of it back. I've now lost it again and I am maintaining my weight for longer than I did the first time. I guess I'm just SCARED to gain it back. Plain and simple.2 -
cmriverside wrote: »Yeah, my base calories are 2000, before exercise calories and I'm a retired little old lady - 5'7" and 140. I eat 2300-2500 on exercise days.
I say jump right up to Maintenance calories, don't mess with the "add 100 calories this week" thing. You've been undereating for a while, a "diet break" means eating AT maintenance, not easing into it.
You're at Maintenance. Eat at Maintenance. Maybe eat 50% of the exercise calories to start. I always have eaten all of them. ::shrug::
My only thought is that jumping from 1230 to 2300 (or whatever) can be a difficult transition. I agree she needs more calories and if she can flip a switch and eat what she should be eating, great! If not, then easing into it is better than not doing it at all.
For @Cindy393, do you use a food scale? Are you actually eating the amount of calories you think you are? I want to say this as kindly and gently as possible - I think you need to educate yourself thoroughly about weight loss and weight management. And I don't mean Google. These threads have some great information.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
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rheddmobile wrote: »Since you are within your calorie allowance, is there anything wrong with just eating the Fritos and being happy?
Carbs are not poisonous. They are your body’s preferred source of quick energy, especially for brain activity, which is why you are craving them at sleepy o’clock in the afternoon. Unless you are diabetic, prediabetic, or have another health condition causing you to need to limit carbs, if you are getting enough protein and healthy fat, there is nothing wrong with eating up to your calorie limit including exercise calories, in carbs.
I think the bottom line in my thought process is that I've lost this kind of weight before, 7 years ago. I gained almost all of it back. I've now lost it again and I am maintaining my weight for longer than I did the first time. I guess I'm just SCARED to gain it back. Plain and simple.
I know the feeling! Keep logging and weighing as you enter maintenance. Your logging is keeping you safe from weight regain - you know those Fritos can’t magically pile on the pounds because you know the calories in them! Once you learn your maintenance calories after a few months, you may be able to relax a little, but I intend to log every day for life.
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quiksylver296 wrote: »cmriverside wrote: »Yeah, my base calories are 2000, before exercise calories and I'm a retired little old lady - 5'7" and 140. I eat 2300-2500 on exercise days.
I say jump right up to Maintenance calories, don't mess with the "add 100 calories this week" thing. You've been undereating for a while, a "diet break" means eating AT maintenance, not easing into it.
You're at Maintenance. Eat at Maintenance. Maybe eat 50% of the exercise calories to start. I always have eaten all of them. ::shrug::
My only thought is that jumping from 1230 to 2300 (or whatever) can be a difficult transition. I agree she needs more calories and if she can flip a switch and eat what she should be eating, great! If not, then easing into it is better than not doing it at all.
For @Cindy393, do you use a food scale? Are you actually eating the amount of calories you think you are? I want to say this as kindly and gently as possible - I think you need to educate yourself thoroughly about weight loss and weight management. And I don't mean Google. These threads have some great information.
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
Quiksylver, I appreciate all of the links. I definitely need to go to the maintenance thread. Thank you for being "kind and gentle" because you are absolutely right!
All of you, thank you so very much for not shaming me but helping me !5 -
I think the bottom line in my thought process is that I've lost this kind of weight before, 7 years ago. I gained almost all of it back. I've now lost it again and I am maintaining my weight for longer than I did the first time. I guess I'm just SCARED to gain it back. Plain and simple. [/quote]
I know the feeling! Keep logging and weighing as you enter maintenance. Your logging is keeping you safe from weight regain - you know those Fritos can’t magically pile on the pounds because you know the calories in them! Once you learn your maintenance calories after a few months, you may be able to relax a little, but I intend to log every day for life.
[/quote]
Agree! Logging is huge to me and it's definitely going to be a lifelong tool for me0 -
quiksylver296 wrote: »
HAHA! Love it! I'll eat the damn Fritos and will pass the bag along!!2 -
Yay!
You're not going to gain back your 73 pounds - but we all feel a bit untethered when we finally come to the end of weight loss.
I gained a few pounds in that first year. I stopped logging and that was my undoing. Lesson Learned, I had to lose it AGAIN and now I am a lifelong logger. I have a range of 140-145 and I've maintained that for over a decade using Myfitnesspal.
Welcome to Maintenance!! There is a lot of wisdom passed along in the Maintenance subforum. :flowerforyou:1 -
cmriverside wrote: »Yay!
You're not going to gain back your 73 pounds - but we all feel a bit untethered when we finally come to the end of weight loss.
I gained a few pounds in that first year. I stopped logging and that was my undoing. Lesson Learned, I had to lose it AGAIN and now I am a lifelong logger. I have a range of 140-145 and I've maintained that for over a decade using Myfitnesspal.
Welcome to Maintenance!! There is a lot of wisdom passed along in the Maintenance subforum. :flowerforyou:
Thank you!!!! I'm reading now--knowledge is power! Congrats to you on your accomplishments!0 -
I think the key to maintaining, especially at first, is keeping your food diary.
The risk of regaining is real. Keep in mind that the calculators are just starting points. The only real way to learn how to maintain is trial and error.
It’s been awhile, but I still recall having to make a point to eat more to stop losing. And how strange and unsettling it felt. Just remember that it’s a new phase, not the end of anything.2 -
Hi all, I need serious advise about stopping cravings in the afternoon. I sit at a desk job all day, and try to get up and move alot. I've lost 73 lbs in a year. I have no issues in the morning, but come afternoon I can smell the fritos that are begging me to eat them! The cravings for carbs get pretty intense and I always give in and eat them. I don't have the option to get up and walk outside until the cravings pass. I also drink tons of water a day. Help me get over this!
Are the snacks putting you over your calorie goal?
Are you hungry in the afternoon because you are carrying an aggressive deficit?
Are you getting enough protein, fat, and fiber in your diet?
I pre-log snacks into my day and make them fit into my calories. I simply do better eating more often. I get the nutritious food I need in my meals, so I let my snacks be fun treat food if that's what I want
I usually keep in my calorie goal, so the snacks fit in there. I'm usually doing very well with the protein but need to look closer at my fiber. Sometimes the carbs are over my daily goal but seems like I can't ignore them! That's why I wonder what I'm lacking in my diet to feel that way. I'd take carbs over chocolate or sugar any day!
Sugar is a carb. Chocolate is sugar (carbs) and fat. Fritios are corn (carbs) and fat.
I'm not sure Fritos (exclusively) can be purchased in lunchbox size. That's usually a single portion. There's nothing wrong with working moderate portions of favorite snacks into you daily goal.
Where I go wrong is trying to eliminate things like ice cream long term. Weight loss is just the first step. After you get to goal you still have to manage calories.1
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