60 yrs and up

Happy Saturday Peeps! Love this thread, even though I mostly just lurk. Great information and great stories.

sandramarshall200 wrote: »

1st Question. What should I eat that will be low calorie but high volume right now? I’m absolutely ravenous, but have less than 100 calories left, know I will go over but don’t want to go too far, I’ve had eggs and chicken kokoro today

Hi, @sandramarshall200, and welcome to this 60+ thread!

I can think of two ways to answer this, from my individual perspective. I hope one or the other might be helpful, maybe. Just my opinions, though.

Answer #1:

Maybe the right-hand column of this handy chart would help?



Source: https://www.workingagainstgravity.com/articles/17-macro-tracking-tips

For clarity: That's a random source. I'm not necessarily endorsing the whole article let alone that site, but I hate it when people take info from sites, don't link/credit them. That's cheesy. Cheese is not low calorie or high volume, although some people do find it sating. 😉

Answer #2, probably less applicable in the moment, but more about overall plan and trajectory: Maybe you've already figured this out, but different people are sated by different things. Common ones are protein, fats, or high volume/low-cal foods like non-starchy veggies. For some people, even specific foods turn out to be helpful. A couple of common ones are plain potatoes (like a baked or boiled potato) or oatmeal, though those are not universal.

For me, it took a little experimenting to figure out what combination of foods (eaten on what schedule) kept me relatively full and happy, at least until close to the time the next scheduled meal or snack was coming up.

For me, also, there was about a two or so week period where my body seemed to be . . . mourning old habits? . . . and I was somewhat hungry. After I toughed that out, things settled down some (and I was working on experimenting with different eating routines in parallel).

If you have a rare day where you're particularly and unusually hungry, consider whether it's worthwhile to eat above your goal, maybe even up to maintenance calories. Eating one day at maintenance - loosely speaking - will delay reaching goal weight by one day. Sometimes that's worth it, if it helps with sustainability (so you can keep going), or with energy level (so fatigue doesn't sap calorie burn out of your day). However, if you are a person who needs to be self-strict, that may not work for you. You know you best.

Some people find that consistent getting overall good nutrition will help with feeling sated more often - so getting enough protein, enough fats (close to goal levels), plenty of varied, colorful veggies and fruits for micronutrients and fiber. Some people find that eating relatively more of so-called "whole foods" vs. "highly processed foods" is helpful (though those are vague terms at best!).

There's also an affect where fatigue can trigger hunger, so managing stress (as much as feasible), getting as much good quality/quantity of sleep, and not overdoing exercise can be helpful, since those things can help avoid/reduce fatigue.

One of the things I think we 60+ folks have going for us is that we tend to know ourselves pretty well, have insights about what's going on with ourselves, if we sort of tune into that channel, and exploit that self-knowledge in a canny way.

Best wishes!

Welcome to the new arrivals! 🙂

It was a full moon tonight so my dragon boat club had a moonlight paddle. It was absolutely beautiful. The water was like glass, a soft, warm breeze, and a boat load of wonderful women ♥️