Thanks to all of you who replied to me it means alot and i will see how to make my nutrition tracker public. I have been doing good today and yesturday. i havnt gone over calorie count for the first 2 times that i know of since i started tracking my food on SP!! I will work really hard to eat more veggies and fruit, and less of the processed things. Thank you all so so so much it really means alot to me. Please if there is any more information/help you can give me after looking at my nutrition tracker please comment!!!
Sp recommends 1200- 1550 calories. That is not a suggestion to eat 1200, but somewhere in that range. You should be eating in the middle of the range, not at the bottom.
The types of foods you eat will affect your hunger/cravings. It isn't just about calories. Yes, you may have enough food at 1400 calories, but 1400 of lean meats, healthy fats, and fruits/veggies will have you feeling full, whereas 1400 calories of cereal and mac & cheese will leave you hungry. It is not about quantity, but quality.
A calorie is a calorie, true. However, you are eating extra calories to gain weight, so that is not the point. The point is, you can't stop yourself from eating extra calories. That is from the types of foods you eat. Processed foods, sweets, starches can cause cravings, even when you have eaten enough calories.
Eating real, whole food, that you made yourself from ingredients, will be food that does not trigger these cravings. That allows you to eat the right amount of calories, and lose weight effortlessly. You simply won't feel hungry, so you won't overeat.
I used to binge at night, eating 3000-6000 calories a night after an 1800 calorie day. I ate a lot of processed carbs, and drank Pepsi, and I was always hungry, even after eating 8000 calories. I chose to get rid of certain carbs, and to focus on fruits, and vegetables to get my daily carbs, and lost 140 lbs, while never being hungry in the last 4 years, provided I didn't eat these starchy, sugary, processed carbs. Yes I eat low carb, but I still get 10-15 servings of fruit/vegetables a day. What types of carbs we eat makes all the difference.
Look at the food you cheat on, and you will note that it is these same starchy, sugary, processed foods. Bean burritos, chip and dip, pop, candy bars, honey buns etc. No one even sits down and cheats with a leg of lamb. Have you ever heard someone say, " Oh man! I ate 3 lbs of venison last night, and I feel horrible today? " No, because your body works correctly, and after eating 500 calories of this, you would feel full.
It isn't a choice to eat an extra 1000 calories. You are already full, and can't stop it. You feel bloated later, and might get a runny nose. You feel sick, but it happens 2-3 times a week, if not 7 times. Something is broken, and it is not your willpower, it is your diet.
You are eating garbage, and it tells your body to eat more, triggers cravings, and removing these foods, removes those cravings. It sounds so simple, and it is basically. Getting it right is the trick though. Pay attention to the foods that you eat that cause cravings, and replace them with healthier alternatives. This will take a bit of work ( cooking own meals ), and time ( tracking correctly ). I would suggest pre-planning, instead of post-tracking, as afterwards you are just a witness to the devastating diet you just ate. With a plan set for the day, you just eat what you put into the tracker. You will need to make sure you can follow this plan, and eliminate obstacles. It may be harder, and not quite as tasty as mac & cheese, but I think avoiding diseases, and obesity, so that you can live a longer, healthier life is worth a little more work, don't you?
Are you eating enough food/calories? I'm on a 1400 calorie diet and I have to force myself to eat extra food at the end of the day because I haven't hit 1400 yet. It is a lot of food. If you're eating less than that maybe you should try eating the high end of your calories. You will still lose weight.
a 150 calorie snack is 4 ounces of skinless chicken and it's very filling because of the protein. or half an avocado. or a very large piece of fruit.
Fitness Minutes: (71,748)
3,062 7/15/13 8:53 P
I tend to be a night snacker too. These are the things that seem to help:
--exercise BEFORE dinner, then have a light/late dinner --have a dinner that is high in protein --eat a substantial breakfast...this is one that I have noticed by watching my tracker over time...good breakfast=no late-night snack attack --drink plenty of fluids early in the day
Fitness Minutes: (120)
2,171 7/15/13 4:29 P
I read in one of your blogs (the one on 7/9) that you only had a little over 1000 calories in a day? If that's the case every day, then no wonder you're starving after dinner. 1000 calories is not enough to sustain an adult woman. SP recommends you get a minimum of 1200 calories a day. Perhaps use those extra 200+ calories to add in a snack in the evening. Plan it ahead of time so you have something to look forward to and you're not binging on everything in sight. You can also try eating dinner a bit later if that's an option. I eat around 8pm and never want to snack after dinner because I'm full from dinner.
Along with what the others have said.. Are you able to get your exercise in earlier in the day? If it is late night eating, there are several approaches? --get rid of the trigger foods in your home. --have you programmed yourself so that watching TV is a trigger to eat? --have you saved calories for 1 evening snack of about 150 calories --do you have 5-10 snack ideas; 150 calorie snack options available, all ingredients at home --have you discovered other ways to comfort yourself in the evening
Becky SP Registered Dietitian
Fitness Minutes: (14,252)
9,646 7/15/13 1:38 P
One thing that will greatly help us is if you make your nutrition tracker public. Food choices during the day can certainly help or hinder your ability to fight evening cravings. Improper macronutrient balances can result in cravings and lowered willpower late in the day!
One thing I notice in your blogs that you talk about lunch and breakfast being low-calorie; that may not actually be a good thing! It's easy to make things low calorie, but that doesn't mean your meals have staying power to keep you fueled.
Sharing your trackers will help us troubleshoot specific patterns which can increase trouble, so please consider sharing it, even if only temporarily!
Do you know why you are having issues after dinner? Are you eating enough throughout the day? Do you have junk food within arm's reach calling your name? Are you eating or drinking something that you know will lead to a binge?
If you can identify what is causing you to stop caring after working hard all day, we may be able to give better advice. Because after working hard all day you should feel like you've succeeded - not like it's time to undo all your hard work.
i am good with calories and everything until after dinner then everything goes out the window and i honestly don't care about me exercising, eating healthy, fitness quotes, anything. Can someone please help me with this problem?!?!?! i really want to stop because i work pretty hard during the day but come evening/ night i just lose all of that. Any tips? Tricks? going to sleep earlier isn't an option. Someone please help!!!!!!!!!!!
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