I'm always over my calorie goal? How do I get on track?

iwillwin1313
iwillwin1313 Posts: 55
in Health and Weight Loss
I try to log my food regularly but it's hard.
When I do log, I notice that I'm always 200-400 calories over my calorie goal.
I try really, really hard to stay under it but I'll be right on track before dinner... Then I get super hungry and even after dinner my stomach will be growling. On my way to bed I'll pass the kitchen and grab something.
I'm aiming for a net of 1580 calories a day, and usually burn 300 ish or more calories in a workout. So if that all adds up... I'm actually supposed to be eating around 1800 calories. But including the binge it's around 2000-2200.
All of that is extremely healthy, no junk food. Plenty of good fats and carbohydrates like yams, avocados, nuts, meats, goat milk (I'm allergic to cow), fruit, at least 1 salad a day....
I don't know how to curb my appetite so I can not go over. When I see other people on MFP they all manage to stay under their goal. How does that work..?

Replies

  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    Can't see your log... No one can really help if we can't see what your eating :) Not that I'm an expert lol
  • ARyding17
    ARyding17 Posts: 75 Member
    how much do your drink? Alot of time you are really thirsty but not that hungry!
  • MikeG2
    MikeG2 Posts: 97 Member
    how much water do you drink per day?
  • earthsember
    earthsember Posts: 435 Member
    Hiya! I tried taking a peek at your food diary to see if I notice anything that might help you out, but it seems like it's not open.
  • Palio75
    Palio75 Posts: 72
    I switched to 99% ground turkey 3 months ago. The entire pound has only 480 calories. Yes I eat atleast 1 pound of ground turkey daily. I find myself adding barbecue sauce now, only to get extra calories in. I eat all day long and can stay under 1600.
  • iwillwin1313
    iwillwin1313 Posts: 55
    Thanks for the responses! I drink at least 2 liters a day. I changed the settings so you guys can see my log (I don't log my water).
  • loubeth22
    loubeth22 Posts: 72
    If you notice you're more hungry at night then plan for it. Plan your day around more food in the evening. Tell yourself that the exercise calories are there just in case you need to eat even more after dinner, but don't stress about eating them all. Aim at the 1580 total food and if you eat back the calories then great, if not then you've just made a greater deficit that can help you out later in the week when you crave more food than you've worked off.
  • Pebble321
    Pebble321 Posts: 6,423 Member
    I have two suggestions:
    - plan your meals, including a snack in the afternoon when you know you will be hungry and looking for something. Eat your snack then get busy doing something else so you don't keep on snacking.
    - experiment with eating more or less at different times of day. Lots of people find that frequent small meals suit them, but that usually means I'm hungry all the time. I feel better if I have a more substantial breakfast, then I don't seem to be so hungry later in the day. If I skip breakfast, I'm hungry all day, even if I've eaten snacks later on. There isn't any right or wrong with timing, just experiment to see what makes you feel good.
  • annwyatt69
    annwyatt69 Posts: 727 Member
    Where good fats are good for you, often they are high in calories. Avocados, nuts, and certain meats are loaded with calories, but are really good for your body. I would work on making sure that you are taking in a moderate amount of these things. A little can go a long way. Make sure and watch portion sizes and always read labels. Stay away from anything that says "partially hydrogenated." If a fat is solid at room temperature, it is not good for you. When you use oils, use olive, safflower, sunflower, or canola and never fry anything. Focus on fat free items and when cooking also watch the sugar content. Just a few things I have learned in my training. Hope it helps. Good luck.
  • iwillwin1313
    iwillwin1313 Posts: 55
    @Rubybelle- I'll try to plan my meals tommorow and see how that works out. Any other suggestions?
  • mccbabe1
    mccbabe1 Posts: 737 Member
    egg white omelettes are amazing... (liquid egg whites) u can have ur fav veggies.. sauteed muchrooms/spinach/ bell pep.. add liquid egg whties (loaded w/protein and low cal) and have lil feta or mozz cheese... and salsa.. super yum.. low cal/car.. saves me a lot when im starving at random too..
  • cobracars
    cobracars Posts: 949 Member
    Looks like you are eating good quality stuff, but I think you're eating too light in the early part of the day and going overboard at dinner.
    I think if you have a more substantial breakfast, especially with some protein, you won't be hungry and wanting to snack in the late morning.
    Likewise with lunch, feed your furnace and put some fuel in your body, you won't be as hungry late afternoon.
    Limit your snacks to 100 calorie range, and wait at least 1/2 hour before trying another snack. Give your body time to realize you ate a snack to overcome your hunger.
    Drink 8 oz or a cup of water every two hours starting at 6am and going til 8pm. Its easier than trying to chug 16 oz at a time to catch up. The water will serve two purposes, it helps fill you up, and it helps flush waste from your body.
  • waldo56
    waldo56 Posts: 1,861 Member
    To be blunt, try harder

    A worthwhile nugget of info, that which you think is hunger almost surely really isn't. You body is telling you that you usually eat right now, not that you need to eat right now. There is a difference. If you want to not be hungry at X o'clock, stop eating at X o'clock. No excuses, just don't do it. You'll be hungry at that time for a couple weeks, but then it will pass, your body won't be expecting food then and you won't be hungry then.
  • EAlexandraB
    EAlexandraB Posts: 98 Member
    There's been some good nutrition advice so far, so I will offer more "procedural" advice:

    I track my days in advance - the night before on weekdays, and in the morning on weekends. That way I know if I need to be cutting down some portions to make my calorie goal, and it keeps me from snacking on stuff that I haven't logged. Try planning your day in advance to help you stay within your calorie budget.

    I usually plan to eat three meals (500 cals) and one snack (250 cals) - some people eat more frequently than that, some eat less frequently. I'd suggest figuring out whether you are more satisfied by a few larger meals, or by several smaller meals.

    I also try to get plenty of protein each meal to keep me satisfied. I'm rarely hungry these days because I'm getting enough protein to keep me full until my next meal!
  • mammaslove
    mammaslove Posts: 5
    Try to eat 40% carbs 30% protein and 30% good fats through out the day and it will help with your enargy and food cravings. I like to eat high carbs in the morning like kashi cereal or old fashion oats and then lunch high in protein and then I plan my dinner according to what I am lacking throughout my day. Maybe this will help
  • g4genn
    g4genn Posts: 58 Member
    Stop adding quick calories. Write down everything, EVERYTHING!! including the peppermint candy after lunch, the taste test of noodles at the supermarket, the licking of the peanut butter knife. Nothing is indescribable.

    Also, start loving celery, cucumber and broccoli. They should always be in your fridge ready to eat. Hen you are hungr, you must eat 3 celery stalks before you have anything else.
  • dkpk1965
    dkpk1965 Posts: 17
    mind over matter. try eating 6 small meals a day. drink plenty of water. my motivation was my son. when he was in basic training he did not eat after 8pm. i stop at 9pm. i said to myself if he can do it so can i. find something to motivate you to your goal. you can do this!
  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    Plan your meals in advance, that's what I do to keep the temptation away.

    Just tracking my food worked for me before but lately I have been slacking off. I then discovered that when you plan your meals, you're making an accountability to yourself as you do it & to your MFP friends once you press the complete button thus making you less prone to tempt since you already mapped out your food for that day. I suggest doing it either the night before or first thing in the morning before you eat breakfast.
  • RuthSweetTooth
    RuthSweetTooth Posts: 461 Member
    You have not been logging for long and many times, I just see quick added calories. If today was a typical day, you are eating too many servings of fruit and they will not hold down your hunger. Limit your fruits to two a day. Have at least two servings of vegetables a day, and a salad. You need to eat more complex carbohydrates like grains, beans, whole grain rice. I don't see enough of those, and those are really important, you will run out of energy for exercise. When you eat three peaches in a banana in a day, those two extra peaches you had could have been two slices of diet bread. Keep logging, be more accurate about logging, no more quick added calories. Just pick something close to it. You may actually be able to eat more than you think or have been eating less than you think.

    Some fruits and vegetables give you alot of bang for the buck, check my negative calorie foods list on my blog. For example, how full would you be after eating an entire small canteloupe? Alot fuller than after eating three peaches, probably, and for alot fewer calories. Green beans and zucchini will also fill you up too.

    Double the size of your salad if you want to. You can always eat more vegetables, but two fruits is enough. I think that will help you.

    Plan calories for a dessert. I love to have fruits in my dessert, and some dairy protein, helps hold me through the night.

    Add me if a friend if you want some food ideas!
  • RuthSweetTooth
    RuthSweetTooth Posts: 461 Member
    And it really helps to have herbal tea with splenda at night if you need a little something.
  • InvidiaXII
    InvidiaXII Posts: 315 Member
    Stay hydrated, snack on low calorie items like fruits and veggies, and try to get a lot of protein and fiber.
  • iwillwin1313
    iwillwin1313 Posts: 55
    Looks like you are eating good quality stuff, but I think you're eating too light in the early part of the day and going overboard at dinner.
    I think if you have a more substantial breakfast, especially with some protein, you won't be hungry and wanting to snack in the late morning.
    Likewise with lunch, feed your furnace and put some fuel in your body, you won't be as hungry late afternoon.
    Limit your snacks to 100 calorie range, and wait at least 1/2 hour before trying another snack. Give your body time to realize you ate a snack to overcome your hunger.
    Drink 8 oz or a cup of water every two hours starting at 6am and going til 8pm. Its easier than trying to chug 16 oz at a time to catch up. The water will serve two purposes, it helps fill you up, and it helps flush waste from your body.

    ^^^This is exactly what I was looking for. I'm going to do this.
    Thanks to everyone that answered!! :)

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