first things first you need to back in and enter your weight and goals. save it. then enter your calories burned and save. spark ranges are 350 cals wide so if your tracker is showing 1250-1650 then you managed to somehow manually edit the ranges yourself. and the easiest way to fix that is to redo everything. also, your ticker shows from 220-180lbs. if this is your full goal and not the first of x many, then make sure that you're only set to lose about a pound, a pound and a half tops a week because you are pretty close to where you need to be. if you're really short and this is just phase one of many, then 2lbs per week is reasonable.
now as far as changes you can make: -instead of having 3oz of dried pasta for dinner have 1-1.5 oz of pasta. make up the volume of the dish with chopped cauliflower, zucchini, broccoli, yellow squash or spaghetti squash. figure that will cut 150-200 cals of pasta out and you're looking at replacing it with things that are in the 20-50 calorie per cup range. -cut back your portions of meat to actual portions [3-4oz] -i'll agree on the keeping snacks with you. my day bag has a granola bar, a granola bite, an applesauce cup, a cup of mandarin oranges and trail mix. if you don't like nuts, that's fine, but find a shelf stable thing to keep on hand. that way you can skip if your options are chips or candy. -keep easing the amount of creamer you are using down. -you need a solid protein source in your salad lunch. if you like tuna/egg/chicken salad a scoop of that could be a boost that makes it a little more filling. or you could do hardboiled egg. or even bump your edamame up to a half cup. -eat slightly smaller portions of the higher cal stuff. on the 16th had you had 7/8 cup of hormel chili with beans instead of a full cup you would have saved 26 cals. had you had 7/8 of the nachos you would have saved 71 cals. had you had 7/8 cup of the whole foods quinoa, you would have saved 31 cals. stuck to a portion of fritos instead of 1.5 and you would have saved 80 cals. and just by eating just a little less of those four large items you would have saved 208 cals without eating much less food at all. and yes, 7/8 can be a little awkward. but it is easy to divide something in half, then half again. and that's quarters. one more time and you have an eighth.
-the final thing i would suggest is to not only track what you eat, but when you eat as well as when you get hungry again. odds are you're going to find some things are more satisfying than others and once you find out what isn't keeping you, you can start revamping those meals to be more like the ones that do keep you.
Actually there is a solution to your problem, and it's very easy. Do you carry a purse or bag, or wear clothing with pockets? If so, put a homemade high protein oatmeal bar (or other low calorie, high protein snack with fiber) into your purse, bag, or pocket. When you are out with friends, or out wherever, remove the bar (or other snack) from your purse, bag, or pocket, unwrap, and eat. Don't eat the other foods that are available.
I know this works because it is what I do. I make homemade oat bars that are 240 calories each with 12g of protein. They keep me full for about 4-5 hours at any time of day that I eat them. There are tons of recipes online, you can find one that suits you.
Until you decide to fix the problem, the problem will continue.
I am sorry I did not communicate clearly what I was looking for in my original post.
A few things- It was not Doritos, but Fritos. I could have chosen a snickers bar, or oreos, or Doritos, and those were pretty much all she had. Fritos by design because they were the less horrible of the options available.
I guess I did not explain that I am going for moderation rather than eliminating things entirely. Been down that road and it obviously did not work. So I will keep my coffee creamer. Sorry.
I do not like nuts. I did not realize that was a crime. I try to high protein snacks like shrimp, low fat cheese, and quinoa in place of nuts.
The salad had 15 grams of protein, which I adjust from 7 grams the day before to see if that helped. Sadly, it did not.
The “junky snacks” are the reason I posted this. If you notice, outside of those I eat within range of carbs, fat, and protein and most days get enough fiber.
I am not going to cut back on carbs. As I said before, I get it works for some people, but it did not work for me. And yes, after being in the hospital for 2 weeks, it was deterimed that my low carb diet caused my kidney problems. So you cannot argue that it doesn’t. It did for me. You don’t have to believe it If you don’t want to.
I NEVER said tracking in advance caused me to eat chips. What I said was, tracking as I eat helps me to be more accountable. If I do track in advance, I know I am more likely to make poor choices. I used chips as an example.
Algebragirl, I can try more fiber and see if that helps. So far my fiber intake has not been super consistent so I will see about incorporating high fiber foods more regularly.
As far as it being psychological, could be. I have an appointment with my therapist to discuss other things, I will run it by him and see what he says. He really helped to get my emotional eating under control (mostly), maybe this is an offshoot of that.
Thanks for all the suggestions. Really, I do appreciate it. I get that I did not communicate well my original question and I appreciate those of you who saw that.
I would question your fiber intake. You say you're getting "plenty", so wondering how much is that in grams? I know it's not listed on your page, but just from eyeballing a few days, I don't see a fiber-rich diet. Fiber is very filling, especially when combined with lean protein. Food combining is critical when it comes to not feeling hungry. And as far as carbs go, choose better carbs. Crackers, for example, are usually enriched flour and little to no fiber. Better food choices will take you miles & miles against hunger.
Fiber and low-fat protein are very satiating, If you haven't tried that combination, do try it and see if it works for you. Two things: how much fiber are you getting now? Is it a real stretch for you to make it to 25 grams a day ( I think that's the RDA)? If you focus on accurate intake of fiber and low-fat protein, you may find yourself making different food choices.
Second: save a really satisfying fiber/protein combo for your last, late meal or snack of the day. If you accompany that with some herbal tea, you're also adding water to that 'meal' and not interfering with your chances for a good night's sleep.
My absolutely favorite late night meal/snack is a large baked potato (microwaved). After it's hot, I pour some seasoned eggbeaters (egg whites, basically, seasoned with various things like vegetables and cheeses) on the hot potato and pop it in the microwave again, to cook the egg. It's hot, it's filling (not THAT high in fiber, but eating the skin boosts the fiber content), and I sleep like a baby. When I'm cutting it close with calories for the day, I make it a medium-size baked potato.
Fitness Minutes: (36,402)
1,021 2/18/13 11:13 A
Are you sure it's not a psychological thing? If you're eating a 400ish calorie dinner that's a balance of protein, carbs, and healthy fats, there's absolutely no biological reason you should be physically hungry 2-3 hours later. Now, if you're staying up until 3am and THAT'S when you're hungry, that's a different issue altogether (and you probably need more sleep, in that case).
I understand why people made those comments and suggestions, I obviously did not communicate clearly that the unhealthy snacks are the reason I posted this. If you eliminate those, I am well within recommended ranges every day and cannot figure out why I am still so hungry. When I have better options, like at home, then I make them. But out and about, with my friends for karaoke, or at a friends place for a tv show or movie, I cannot always make a good choice.
So, how can I keep myself from being hungry late? I eat enough protein, fat and carbs, get plenty of fiber most days, and yet, even at the very top of my range, I find myself hungry, stomach growling, at night. I even try to eat dinner later (like 7pm) to keep from eating before bed, but that does not always work.
No one is suggesting you go low carb, although low carb does not cause kidney problems. What people are suggesting is that the carbs you do eat should be healthier. Also that on a low fat diet, you will be hungrier, since fat is what reduces your hunger.
Clean up the snacks then, and see if hunger disappears.
Ok, you have asked for advice on how to keep the hunger pangs at bay, and people have given you quite a few options, and you have methodically explained why each and every option will not work for you:
1. Replace "junk" calories with nutritionally dense foods. ("I had to eat doritos because that is all there was") 2. Cut the coffee creamer ("no, i like it") 3. Add some nuts - healthy fat adds satiety ("no, i don't like nuts") 4. Try eating more protein at lunch ("i ate a salad, how does that get a bad review") 5. Watch out for junky snacks ("but most of my snacks are not junky") 6. Cut back on carbs ("i won't go low carb") 7. Try tracking in advance ("this causes me to eat a bag of chips")
I am not sure what sort of suggestions you were hoping for?
An option is to eat more in accordance with your hunger, with the tradeoff of slower/stagnant weight loss. But as people before me have suggested, try eating more items that are actually filling - whole grains, lean protein, healthy fat.
Fitness Minutes: (36,402)
1,021 2/18/13 10:58 A
You don't need to go low-carb, you need to pick better quality, more nutritional food. Believe me, I understand making the best choices you can given the circumstances you're in, but YOU asked US what to do about feeling constantly hungry. From what I (and others) can see, the reason you're hungry in spite of going over your calories is that you're not getting enough nutrition out of the things that you're eating. It seems like you're more interested in defending the food choices that clearly aren't working for you than in considering others' input.
I won't go low carb. I did that once at a DRs recommendation and I ended up in the hospital with kidney problems. I get low carb works for some people, but I am not one of those people. My DR and nutritionist now ask that I eat 175g per day or more and so I do.
I try to keep my bigger meal towards the end of the day to ward off late night hunger, but it does not always help. Last night was a prime example and I made the best choice I was able to.
Those snacks are the reason I posted this. Other than that, my food for the day was pretty good, met all ranges for carbs, protein and fat, and yet by the time 9pm rolled around, I was starving.
Every day you have some processed junk food like nachos, or Fritos. 2009 calories - 480 for the Fritos = 1,529.. which is in your range. 3 ozs of Fritos did nothing to fill you up.
Every single person who says they are hungry is on a low fat, high carb diet. Even worse, they eat processed carbs. Of course, this is because it is so easy to eat this way, but if you eat more fruits, and vegetables to get your carbs, and stopped avoiding full fat foods, since fat satiates ( that means reduce hunger ), you would not have this problem. Low fat is why people are starving. They just exacerbate the problem by not eating healthy carbs as well.
Get rid of the chips, nachos, Fritos. Replace them with some lean meats, full fat cheeses, and fruit for snacks. Have more vegetables with your 3 main meals. No reason not to have 10 servings of veggies. Have full fat Ragu, but have half the Ragu, and add more vegetables.
With more fat, less processed carbs, and a higher volume of food to get your calories, you won't be hungry. The Fritos were 480 calories. If you crushed them, they might get you a cup of Fritos. If you ate 480 calories of green beans, that would be 12 cups. Which is more filling?
The low nutrition snacks are generally because that is all that is available- I was at a bar with some friends and had nachos (used taco bell because I am lazy) and last nights fritos because I was a friends to watch the walking dead and that was the healthiest thing she had. Seriously, she did not have a single vegetable in her fridge. No fruit, either. For a rail thin exercise freak I was super surprised. Now, if oreos or doritos were healthy, I have been set. I made the best choice I could given the time and location.
If you see something fast food like on my tracker, it's not actually fast food, it was me being lazy. I never, ever, ever, eat sonic, mcdonalds, burger king, taco bell, etc. I use those as a place holder until I have time to figure out the actual nutrition facts.
I am not going to cut the coffee creamer, to be honest. I enjoy them and I am trying for moderation because doing the "eliminate a thing entirely" plan has always backfired for me. I don't keep nuts around because I do not like them. I keep sunflower kernals for salads but otherwise, that's it.
I am surprised that a salad gets a bad review for a lunch, especially one that contains 15 grams of protein. I'm also confused as to why shrimp, string cheese, quinoa salads, etc., are junky?
I track a day or two in advance when I can, but that is not always an option for me. And really, when I track items as they come up, I am more likely to make healthy choices because I feel immediately accountable. If I track a whole day, have eaten half my calories or more by noon, and am hungry, I'll grab a bag of chips, eat them, and then enter it... Or not.
I took a quick look through your food tracker for the last week or so, and I would suggest trying a few things:
Ditch the coffee creamer, or at least cut it down...that's at least 75 calories that are (IMO) totally wasted with no nutritional value whatsoever. But I don't like coffee anyway, so it may be a much bigger deal to you than me.
Your lunch on many days is really light on protein and fiber. How about adding a sliced up chicken breast to the salad, or some tuna or beans? If I ate like that at lunch every day, I'd be gnawing my arm off by 5 pm.
Many of your snacks are pretty "junky". Next time you're at the store, stock up on some better choices so that they are ready and waiting next time the munchies strike. Greek yogurt, nuts, string cheese, veggies, fruit, etc will satisfy your urge to munch without breaking the calorie bank.
Lastly, try entering your food for the entire day ahead of time to see what you will have room for at the end of the day. That might help you make better choices before the food goes in.
Fitness Minutes: (36,402)
1,021 2/18/13 10:15 A
I took a peek at your nutrition tracker, and it looks like, on the days you go over your calories, you use up about 400-500 calories a day with a low-nutritional-value snack like nachos or Fritos. Those types of foods are pretty much guaranteed to leave you feeling hungry, so I'd bet that's why you're going over your calories and still feeling hungry. Focus on replacing those snacks with more nutritionally dense foods, like veggies, fruit, lean protein, dry roasted nuts, etc., and I'll bet your issues with hunger will dissipate.
Are you snacking throughout the day? It's better to eat 5-6 smaller meals. Eating every 3 hours or so will help with hunger. If you are still finding yourself hungry, it's okay to munch on some veggies, trail mix, fruit. And continue to drink your water as you are!
My spark calorie range is 1250 to 1650, but I have found myself going over nearly every day- anywhere from 1700 to 2200. I am not eating due to boredom, or for emotional reasons, but rather because my stomach is always growling. I drink 6-8 glasses of water (and this does not count tea and coffee that I drink) every day. I have tried incorporating more fat and fiber but it just does not seem to help. I updated my fitness tracker to reflect how many calories I have been burning each week and the numbers only went from 1200-1550 to 1250 to 1650. I adjusted my goal time frame, too, (and my loss per week goal from 2lb per week to 1lb per week) and the calorie range went to 1290 to 1640.
So, what suggestions do people have to help with hunger? I believe that this is probably because all the exercise and strength work has been a big adjustment, and that changing my eating habits may be part of it, too. Though my eating habits have not changes that much, to be honest. I am just frustrated that I am hungry ALL DAY and all I can seem to do to help that is eat more.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.