STaying under your calories without changing eating habits?

When I first losing weight I went from eating massive portions of junk food to eating small portions of junk food...like I had the same dinners and kept eating white bread sandwiches, and was eating mini chocolate bars or baked potato crisps instead of the high calorie versions...I did lose weight doing this BUT I was constantly hungry, my body just wasn't getting the nutrients it needed. I slowly adapted my eating plan to include whole grains, fruit, veggies with dinner and lunch (which I once hated and now ADORE and couldn't live without...your taste buds really do change!) then I started having fruit & nut raw food bars instead of chocolate, or 70%+ dark chocolate (which takes getting used to but you start to love it and crave it, a little goes a long way and it is full of antioxidants!) I ditched diet soda after a long battle and now only drink water and teas, and I no longer take sugar in anything (porridge, tea, coffee etc) Now I don't eat meat for health and ethical reasons any more and I also don't drink milk as it bloats me and breaks me out (I have soy or almond milk instead!)

You need to take baby steps and change your habits slowly. It is impossible to come from a fatty, junky, fried food and soda filled diet to eating a healthy, clean diet...the portion thing is your main concern right now and that will take a while to get used to as you need to allow time for your stomach to shrink so you are satisfied with less! But NEVER starve yourself!

People do it, I'm not one of them, but I'm sure it can be done. There are a couple of caveats though. (1) There are health benefits to eating healthier food that go beyond just weight loss. (2) A lot of people find it difficult to eat smaller servings of junkier foods. You know that thing about you can't just eat one lay's potato chip? Scientists are starting to see changes that take place in the brain when you eat foods that are high in sugar, fat, and salt. The result is that it may take a lot more willpower to put down a burger and fries when you first start to feel full, than it is to put down something like a salad, steamed, veggies, lean protein, etc..

I'd say the bottom line is, if you won't change your eating habits anyway, if you can manage to reduce portion size and lose weight, that is an improvement. And, if you do eventually transition to healthier eating habits, that is even better. As the first poster pointed out, change is usually easier and longer-lasting if you take a "baby steps" approach. Good luck to you!

I'm not the "cleanest" eater in the world, but I've noticed that if I stick to my macros, then by default, I pretty much end up eating better. On occsasion, I've had to decide whether or not the 2 donuts are worth it. As someone previously mentioned, I can have the 2 donuts and carefully make all my goals, but I end up ravenous, as the donuts would not fill me up as much as that same caloric value of other foods.

It's going to be very difficult to stick to this if you don't change your eating habits. I know because I tried this method myself at first and failed miserably. My advice is to include the food you really love in moderation but start making some changes, just a few at a time until you get where you're eating better quality food and enjoying it more. I've gotten now where I really cannot stand the food I used to eat and love. Never ever thought that'd be the case either.

I've tried what you're talking about, but I find that once I eat a bit of calorie laden "junk", I'm still hungry! Instead of a small portion size of junk food, I can eat a ridiculously huge salad and feel nice and full. I can't sustain an eating pattern where I'm hungry, because I seriously hate being hungry.

That being said, eating high volumes of "healthy" foods is what is working for me. It might take some time to figure out what will work for YOU! Let us know how it goes!

THIS ^^^ You can eat sooooo much more food if it isn't junk. I love to eat. Junk is so calorie dense that you'll be constantly hungry. No fun. If I eat a massive massive salad with lots of yummy veggies and a huge chicken breast, I'm stuffed but still have lots of calories to play with. For the same calories I could eat one small McDonald's hamburger...and be starving in an hour. I still have treats, but the more veg, fruit, protein (especially) you eat you'll be a lot more satisfied...and healthier!

All of us on here trying to lose excess weight have one thing in common - it's our eating habits that have got us to this weight in the first place, so you will have to accept that you're going to have to make some changes along the way, no matter how small. There's some really good advice that's already been offered and I bet if you take a good look at all the things you like to eat, there will be more than you realise in the 'healthy' category. If you want to stay under your calories, you're going to have to up the healthy stuff to avoid being hungry the whole time. I promise you it will be worth it - I've found that since I upped my fruit, veg and lean protein my blood sugar levels have stabilised so I don't get 'hungry' as often and I don't crave some of the sugary, fatty foods I used to. And if other people are getting to the 'healthy' food before you do then find a secret stash place! I wish you all the very best xx

After I master eating proportionally then I probably will change what I am eating and completely cut out the junk food.


*The sooner you change your eating habits, the easier this will be. If you like you continue eating the same unhealthy "junk", you WILL crash. We've all been there. Blood sugar levels play a huge role in being fat.

In theory calories are calories. However without eating the good things and not getting the exercise you are defeating the purpose.

I have found that the more you lose you will start to feel better and just naturally start to eat better. Good luck.

I have not changed my eating habits a lot because I generally eat pretty healthy even with a few junky foods now and then. It is possible to do it but you will be hungry and sluggish if you only eat junk food. My days are a good breakfast of toast, eggs and some thing like ham or turkey sausages. Lunch is tuna with a little bit of mayo and pita bread with lettuce and tomato. Dinner usually chicken and rice with some veggie. I still have junky snacks every now and then. I do not deprive myself of anything I want because IF I do I won't stick to dieting at all. You have to learn moderation and portion control.

This just wouldn't be possible for me. I was eating lots of pasta, lots of bread, lots and lots of cheese and lots of very fatty convenience food (sausage rolls, pasties, snacky stuff). The only way I'd have done it if I was to exercise constantly all day :S It was my timetable that was causing the problems in the first place, so that wasn't an option.

I guess it depends on your eating habits to start with, mine were very bad, so that's what I've had to change for a start. Not only was I eating for convenience and very fatty or highly calorfic foods, but I was also not eating at breakfast and lunch as was always too busy...then I wouldpig at night, normally after the kids were in bed around 8pm then hit the sack at 10pm ready to be up at the crack of dawn the next day...all in all it was pretty rubbish.

So, like I said...I had to change, and I have and the results have been pretty bloomin good :happy: