Need advice- not eating enough!!

jamielyn66
jamielyn66 Posts: 5
in Health and Weight Loss
I need some advice, I need to lose weight- a lot of weight, so I decided to do this My Fitness Pal sight to see if I could manage my eating. Here is what I eat in a day, typically:

Breakfast-
I have some oatmeal- low sugar maple & brown sugar or just Quaker apples/cinnamon. It's about 120 calories, 24 carbs, 2 fat & 4 protein, but ranges by flavor. I typically eat this about 6 in the morning. Up until recently, I never ate breakfast, I'm not hungry in the mornings usually, but I know that's not a good idea, so I eat some oatmeal.

A few hours later, around 9 or 9:30, I'll eat a piece of fruit. Typically a banana or orange.

Around 11:30, I'll eat lunch. Typically it's a few cups of a lettuce mix, 1/2c of shredded chicken, 1/2c of chopped cucumbers, 3-4 tomato slices chopped up and 2-4 tablespoons of salsa as salad dressing. Total calories is 176, 11 carbs, 3 fat grams and 23 protein. I don't like to eat too much at lunch because if I get too full I am miserable in the afternoon.

Then, around 3 or 3:30, I'll eat another snack- maybe a couple rice cakes, which is about 100 calories, 22 carbs, 0 fat & 2 protein.

For supper, around 6 or 6:30, I'll eat a cup or so of cooked chicken breast and I'll usually make a frozen bag of veggies and eat the entire bag- typically 3 cups. Total supper is 351 calories, 24 carbs, 5 fat grams & 47 protein. I know I'm not eating enough because before I go to bed, usually 10 or so, I start getting really hungry and then end up eating something bad- I'll run to a fast food place and get basically another supper sometimes, or I'll eat some ice cream....not what I want to do after eating healthy during the day.

So I could really use some advice to eat more calories. Do I need to add a protein shake or a snack after supper or just eat more at breakfast and supper?? Any advice is appreciated!!

Replies

  • Spanaval
    Spanaval Posts: 1,200 Member
    You can add a protein shake anywhere you like, preferably around the time you get the hungriest and are likely to make bad choices, because it fills you up. You can eat more calorie dense foods - nuts, nut butters, avocados, etc.
  • krae256
    krae256 Posts: 2
    I agree. Add in a protein shake or two. Any nut butter and hard boiled eggs are good additions too.
    I also have a hard time getting in enough calories. Putting a scoop of protein power in my coffee really helps me get my calories in early and often. I think we lean towards hoarding calories early in the day, trying to "save up" for the rest of the day. I find if i eat a lot of protein and fiber in the morning, i can ration my calories appropriately throughout the day and not be starving at the end of the day.
  • jamielyn66
    jamielyn66 Posts: 5
    You can add a protein shake anywhere you like, preferably around the time you get the hungriest and are likely to make bad choices, because it fills you up. You can eat more calorie dense foods - nuts, nut butters, avocados, etc.


    Thanks, I'll have to pick up some almonds or cashews next time I'm at the store. I love avacado but can't ever tell if they are ripe :)
  • jamielyn66
    jamielyn66 Posts: 5
    I agree. Add in a protein shake or two. Any nut butter and hard boiled eggs are good additions too.
    I also have a hard time getting in enough calories. Putting a scoop of protein power in my coffee really helps me get my calories in early and often. I think we lean towards hoarding calories early in the day, trying to "save up" for the rest of the day. I find if i eat a lot of protein and fiber in the morning, i can ration my calories appropriately throughout the day and not be starving at the end of the day.


    I guess I never really thought to put the protein powder in with something other than making a protein shake- you are a genius my friend :) I do have a recipe for a protein pancake so maybe I'll try to mix it up more for breakfast, because oatmeal does it old- it's just easy!! A hardboiled egg or two in my salad at lunch would work just fine. I appreciate your response!!
  • Jellyphant
    Jellyphant Posts: 1,400 Member
    You can add a protein shake anywhere you like, preferably around the time you get the hungriest and are likely to make bad choices, because it fills you up. You can eat more calorie dense foods - nuts, nut butters, avocados, etc.


    Thanks, I'll have to pick up some almonds or cashews next time I'm at the store. I love avacado but can't ever tell if they are ripe :)
    They're ripe when their skin is the ugly dark brown color. :) If they're greenish still, nope.
  • Jellyphant
    Jellyphant Posts: 1,400 Member
    I've been told I dont eat enough cals too. Boggles my mind, but I bought some protein powder anyways. You can mix it into ANYTHING.
  • jamielyn66
    jamielyn66 Posts: 5
    I've been told I dont eat enough cals too. Boggles my mind, but I bought some protein powder anyways. You can mix it into ANYTHING.


    Thanks for the avacado tip!! I'll keep an eye out for the ugly ones :) Clearly, with all the weight I have to lose, I never had a problem with eating too few calories lol, but now that I want to lose it, it's hard to eat enough! Annoying!!
  • TinaCleg_cancel
    TinaCleg_cancel Posts: 276
    I would add some protein to your snacks. I eat a fruit and non-fat greek yogurt twice a day for snacks around 9:30AM and 3:30PM. It helps keep me full until lunch and dinner. I love cottage cheese too. Grapes and string cheese are great snacks
  • jamielyn66
    jamielyn66 Posts: 5
    I would add some protein to your snacks. I eat a fruit and non-fat greek yogurt twice a day for snacks around 9:30AM and 3:30PM. It helps keep me full until lunch and dinner. I love cottage cheese too. Grapes and string cheese are great snacks


    Thank you!! Good idea. I do love both cottage & string cheese. Do you eat the plain greek yogurt or get the flavors? If it's plain, do you add Stevia or anything to it?
  • bytemeeeeee
    bytemeeeeee Posts: 173 Member
    Hello...

    Don't say ewwwww until you try it OK?...LOL...Get chia seeds and sugar free pudding...Add the to the mix...Its a great low cal dessert and REALLY filling..It has the consistency of tapioca...I add Chia seeds to my morning steel cut oats...yogurts..When they sit for a bit they swell..My doctor told me about it...http://www.thechiaseed.com/
    Debbie~~:smile:
  • bcattoes
    bcattoes Posts: 17,299 Member
    Add some healthy fat to your meals. Instead of salsa, try a vinegrette made with olive oil and your choice of spices and vinegar occasionally. Add some seeds, nuts or avacado slices to the salad. For dinner, cook your food in olive oil. Just on tablespoon of olive oil will add 120 calories without adding any more volume to your meals.

    At night when you get hungry, try a handful of cinnamon or cocoa roast almonds. It tastes like dessert, but it's good for you and high calorie.
  • RandomMiranda
    RandomMiranda Posts: 298
    Put some peanut butter on those rice cakes! Also I'll mix 1/2 cup dry oatmeal and 1/2 cut vanilla greek yogurt, put it in the fridge over night and it is so yummy and filling in the morning. I wasn't a breakfast eater before either, but now that I know my body needs to fuel I eat something, even if it isn't a large amount. Maybe add sunflower seeds to your salad. I also like cottage cheese, carrots and hummus, apples plain or dipped in yogurt, and pistachios.
  • pharold
    pharold Posts: 4 Member
    Make sure you're drinking a glass of water before/with each meal...it'll help you feel full. Also at dinner, maybe add a sweet potato to your meal. It's a good starch and will definitely help you fill up. Again...drink lots of water with your meal. If you really start getting antsy around 10 for something to eat (could be boredom) have some herbal tea (Calm is great), it'll relax you...then go to bed! :happy:
  • kristinajaffe
    kristinajaffe Posts: 128 Member
    i add a scoop or half a serving of protein powder into my oatmeal before i cook.. just add a little extra water.. and maybe a string cheese or cottage cheese with your fruit (snack) everything i have been reading is to eat many small meals a day.. i have 5 in a day.. every 3 hrs.. but it should have full portion of protein in every meal...
  • TinaCleg_cancel
    TinaCleg_cancel Posts: 276
    I get the non-fat greek yogurt. I do add one packet of Stevia in the raw to it. I also use greek yogurt instead of sour cream because it has so much more protein.
  • daniflems
    daniflems Posts: 69 Member
    You can add a protein shake anywhere you like, preferably around the time you get the hungriest and are likely to make bad choices, because it fills you up. You can eat more calorie dense foods - nuts, nut butters, avocados, etc.


    Thanks, I'll have to pick up some almonds or cashews next time I'm at the store. I love avacado but can't ever tell if they are ripe :)

    Best way to tell if an avacadoe is ripe is to gently squeeze it. If you are going to eat it right away the softer the better (apart from being so squishy you can mush it of course) and if it is going to be a few days before you eat it get one that is slightly soft but still firm. Color is also good indication...ones that have more brown on the peel will be riper.
  • 57scoutmaster
    57scoutmaster Posts: 62
    myfitnesspal is a great site, but you need to take advantage of it. Get yourself a few friends on here, they can help keep you motivated and offer encouragement. Log everything you eat (even when you fall off the wagon). Open your diary (at least to your friends) then you don’t have to type it out in a message, and your friends can help with pointers.

    Don’t do what everyone else does to lose weight. They start out by eating less and exercising more (works for a little bit), but is really counterproductive. You need to fuel your body. Don’t put yourself on such a restrictive diet (not sustainable over the long term), you really can lose weight and be eating things that you like to, just a little less of it.

    If you want help just ask.

    Friend request sent

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