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PURPLEDRAGONM SparkPoints: (8,503)
Fitness Minutes: (111)
Posts: 177
4/23/13 1:26 P

With the help of the insightful replies, I think I need to do this:

1. Eat more protein.
2. Drink water and rest instead of eat when I get home tired and hurting.
3. Plan my snacks better, to include more protein and maybe a bit more fat.
4. Remember that it's OK to feel hungry.

I KNOW I need more protein than other people might, but had forgotten. Thank you everyone. I really needed your help with this. (and of course, today I forgot to pack that extra protein in my lunch box!)

--Beth.

BRITTTURTLE Posts: 236
4/23/13 12:45 P

Plan a snack around 3 pm to keep cravings down.

PURPLEDRAGONM SparkPoints: (8,503)
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Posts: 177
4/23/13 12:42 P

Yesterday I stayed on track well, was a fairly typical day. Fat intake was 55 grams, my range tops at 60. Protein was 72 grams, my range tops at 136. I was hungry and tired but not wanting to graze my way through the chips when I got home. All I wanted was a tall glass of cold seltzer water. I had two of those.

My dinner was 576 calories, and included one (measured!) serving of Ghiradelli dark chocolate chips. We had loaded salad for dinner. Lots of veg, fruit, a serving of low fat cheese, a serving of lite dressing, and about 1/3 of a cup of leftover Bush's baked beans to bump up the protein.

PURPLEDRAGONM SparkPoints: (8,503)
Fitness Minutes: (111)
Posts: 177
4/23/13 12:33 P

Icedemeter, interesting idea. I suspect a nap might solve help, but I just can't do a 20 minute 'power nap'. Once I'm asleep, I'm gone for 2 hours. Granted, I wouldn't be eating during that time, but that's a chunk of evening! Maybe just getting horizontal for 20 minutes but staying awake would help, and heat or ice if there's one specific pain spot. Usually it's body-wide pain. I have pain meds available, but won't drive when I take them.

I'll try a 20 minute lie-down today when I get home, if necessary, see how that goes.

Thanks!

SUSAN_FOSTER Posts: 1,228
4/23/13 12:33 P

500-600 can actually be pretty high for a dinner (or at least in my mind). Maybe shave 100-150 calories off there, so you can eat a little more earlier?

Protein would probably be good, but I'd also wonder about fat, which is often sorely neglected when trying to lose. How are percentages in carbs/fat/protein?

PURPLEDRAGONM SparkPoints: (8,503)
Fitness Minutes: (111)
Posts: 177
4/23/13 12:28 P

Hi, Susan. Usually, by pre-dinner, I've eaten about 1000 calories, which leaves me about 500 - 600 for dinner and evening. That's not a lot for dinner, but if I eat less than that roughly 1000 during the day, I'm hollow and famished by evening. Not good. I probably need to increase protein.

I am a woman, and yes, married to a woman.

SUSAN_FOSTER Posts: 1,228
4/23/13 11:22 A

Your lunch seems way too light, and it's no surprise it doesn't take you through to dinner. I would add more there as well as a snack at 3-4.

What's your calorie range? How much do you weigh now? I hope I don't sound presumptive, but from your mention of a wife, I wanted to ask if you are male?

ICEDEMETER Posts: 767
4/23/13 11:00 A

Hmmm - the chronic pain adds another possibility to your "hunger": there are quite a few folks with chronic pain where nausea increases as the pain increases. If you are like that, you may have unconsciously been "treating" that nausea with food, since eating does tend to ease it. I know some other folks who have discovered that they use eating to distract themselves from the pain. I have the pain = nausea issue, so I do 6 meals per day to allow for it.

Another thing that I have found is that my pain eases with heat, so at the "danger time" I schedule in either a hot shower or, whenever possible, a 20 minute soak in a warm tub. I know others where heat makes things worse, so they plan in 20 minutes on the recliner with some ice. The idea is that taking some time to address the pain itself takes away the need to either distract yourself from it or worry about nausea from it.

You might find it helpful to try either heat or ice, along with some water and a snack, when you first get home. Ideally, this will ease the pain enough for you to be able to enjoy a walk with your dog, and be ready to enjoy dinner with your wife when she gets home.

Hope you find something that works well for you, and strong thoughts for good health and easing of pain!

PURPLEDRAGONM SparkPoints: (8,503)
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4/23/13 10:45 A

Michelle, at around noon, I usually have low fat plain yogurt, to which I add fruit, stevia sweetner, a touch of vanilla, sometimes cinnamon, and a tablespoon of chia seeds. Gluten free crackers round it out.

PURPLEDRAGONM SparkPoints: (8,503)
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4/23/13 10:43 A

Thank you all! I didn't expect so many thoughtful and helpful replies.

On a work day, I have breakfast around 7:00 a.m., a snack (usually a banana) at about 10:00, lunch around noon-ish (or a snack if it's really busy, as I don't have an actual lunch break), and another snack either before I go home at 3:00 or 4:00, depending on the day, or while driving home. I don't like walking in the door feeling ravenous.

Interesting, yesterday I was very hungry when I got home, and was very tired and needed pain meds as well. (I have chronic pain.) The odd thing was that I didn't want to eat, and sort of enjoyed the empty hungry feeling. Weird. I'd like to be able to enjoy that more often!

I think getting home from work time is a problem because I'm fatigued, usually hurting, and often hungry, and probably need more water. And it's just me and the dog. The mindless munching is more a head thing than a stomach thing, I think. The problem is compounded when the fatigue and pain accompany the time of day and needing dinner. I know a walk with the dog would help, although exercise at that point can increase the fatigue, but it probably would improve my state of mind and get me out of the kitchen.

I appreciate the opportunity to work through this problem. Thank you all for your help.

MANDIETERRIER1 Posts: 13,646
4/23/13 10:11 A

I have a small snack around 2-3 pm

JAMIRBLAZE Posts: 854
4/23/13 9:38 A

I have a snack around 3 which helps. Usually a couple of cheese sticks (which I love) - the combination of protein/fat really helps. An apple is also a good belly filler for me, or some broccoli/cauliflower.

Go for a walk. Being away from what I want to munch on often kills the craving.

MICHELLEXXXX SparkPoints: (6,644)
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4/22/13 11:16 P

What are you having for lunch and at what time?

KENDILYNN SparkPoints: (10,102)
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4/22/13 11:03 P

I do pretty good all day long, eating at mealtimes and spacing snacks. 4-8 p.m. is a blur of kids' homework, making dinner, doing dishes, bathing kids/bedtime routines. My problem hits when everyone is in bed and the house gets quiet and I realize that I only ate half (at best) of my dinner before I had to start cleaning up everyone else's mess and what I *should* eat and what I *want to* eat are not the same thing. But I keep the junk out of the house (for the most part) so I usually let myself have something but try to stop before I undo a whole day of healthy progress.

We're a whole house full of veggie (and fruit) lovers. My kids were just fighting over a stalk of raw broccoli as their afterdinner snack. I don't complain, because I get the stem once they eat all the florets. The stem is the best part!

CALLMECARRIE Posts: 1,598
4/22/13 9:59 P

I really have this problem too. This is the time of day when I'm most likely to lose it. An afternoon snack would probably help, and I know if I eat too lite a lunch, that makes it more dangerous. I have to have some fat and protein with my lunch, or it doesn't "stick."

My problem is that's the most social hour of the day, when my husband and I stand around and make dinner and talk, and he's not on a diet like I am. He likes to eat around 6. The longer I wait, the more likely I am to eat a handful of almonds or crackers, then it becomes two handfuls, etc. I don't like to eat up all my calories early in the day because I want to save them for dinner. On the other hand, when that "grazing" attack hits, it doesn't matter how much I ate earlier in the day, I could eat chips and salsa or salty nuts off and on for a few hours.

MUSCATDBQ SparkPoints: (3,439)
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4/22/13 8:37 P

3-4 pm is my bad time too. I plan a snack for that time and then try to make sure I'm busy. For example, I like to have my snack and then do my workout, or at the very least, take a walk or do some at least minimal exercise. Then I do any housework that needs to be done for the night before making dinner. That usually gets me to 7 or so.

DIETITIANBECKY Posts: 26,584
4/22/13 6:59 P

Have a planned snack about 2-3 pm to curb the excessive hunger that hits at 4. This will also carry you until a later dinner--if you want to eat with your wife.


PURPLEDRAGONM SparkPoints: (8,503)
Fitness Minutes: (111)
Posts: 177
4/22/13 6:55 P

Hi, all. Just wondering how others handle the time of day that is most difficult for you to stay focused and on program. 4:00 in the afternoon is my worst time. That's when I'll reach for snacky foods like tortilla chips and munch mindlessly, ruining my whole plan for that day. One way I manage it is to eat dinner early, which often means my wife and I eat at separate times. I just can't wait until she gets home at 6:30 or 7:00, when I get home at around 4:00.

I do try to space my calories out through the day, and make sure I am eating enough protein and fat. I eat mostly whole, real, organically grown and (as much as possible) non-GMO food, and am one of those strange people who honestly loves vegetables. Anyone else wax poetic about banana squash? emoticon

So. Any other experiences and suggestions?

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