Fitness Minutes: (727)
203 1/10/13 12:23 P
Thanks for all the tips! I have been slipping more carbs (whole grain) in and nuts and trying to sneak in an extra "snack" or two... I made it to the low range of my calorie intake yesterday.. feeling accomplished!
Fitness Minutes: (40,069)
4,472 1/9/13 9:38 A
do you like avocado? Very healthy, but calorie dense. Or nuts?
I have days when I have a tough time hitting the bottom of the calorie range, and days when I'm still so hungry when I hit the top of my range. I figure they pretty much balance out for me.
You've gotten some very good tips and advice so far, but I wanted to throw this into the mix. This SparkPeople article is full of tips to help you meet your calorie goal in a healthful way without feeling like you are stuffing yourself: www.sparkpeople.com/resource/nutrition_art icles.asp?id=593
I referred to that many times when I had the same problem and I found it very helpful. Good luck with your goals!
Fitness Minutes: (87,426)
11,637 1/9/13 9:02 A
I had a candy bar and went over my calories yesterday. Today is a new day, I've already planned (tracked) my days food and am right where I should be.
Personally, i am not looking at my calories per se. I am looking at the nutrional aspect of the food. Am I getting in my vitamin C, K, E, A, and B complexes? Am I getting in my protein? Am i getting in my calcium and other minerals? I am tracking these more than the calories and have been for the last few days. You know what-- I track those and my calories fall in line just fine. This way of eating, I also find that I have a lot more choices. Many fruits and veggies give multiple nutrients so I can eat an apple or some grapes and be be able to tick off multiple nutrients.
Fitness Minutes: (41,738)
523 1/9/13 3:48 A
I used have this problem a lot... But mostly because due to some old health problems, I'd never seem to feel moderately hungry. Even now, I am either "not hungry" or so hungry I feel sick! I have more in-between than before, but it used to be literally I would not feel the hunger cue until my blood sugar was so low I would get nauseous.
Anyway, tips: Make sure your goal is a good goal. If you originally aimed to lose only like half a pound, maybe you should up your weight loss goal. Make sure it isn't more than 1% of your body weight a week (so, for you, keep it at 1.5 lbs/week max). It isn't detrimental to eat as much as Spark tell you to if your goal is a slow and low weight loss, and if you aren't feeling hungry, I say, why force it unless it is unhealthy? It begins to get unhealthy if you are eating so little you would lose more than 1% of your body weight a week (or if you are eating under your BMR- remember, when you eat a restricted calorie diet, your body tries to adjust it's BMR to however much you are eating, which means less weight loss and you can't eat as much during maintenance!)
If you find you don't want to risk eating less/you like the goals, add in more healthy high-calorie foods.
1)I drink milk to help me. Three glasses a day instead of 3 glasses of water- I get roughly the same amount of water, but also 250 more calories, 25 g more protein, 90% of my needed daily calcium, plus about 1/3 of my daily potassium (read up on potassium if you don't track that)
2) Peanut Butter! Seriously good stuff when it's naturally made and not as processed. A tablespoon adds in 100 calories and you can spread that on morning whole-wheat toast.
3) Cook with more olive oil. Add in a teaspoon when you cook for yourself or a tablespoon when you make dinner for multiple people, and you'll add in heart-health fats.
4) Dried fruits: the same deliciousness of real fruit, but because there is less water content, you can eat more calories worth without feeling as full. I love raisins and prunes. Just make sure you either dry them yourself (using an oven!) or you buy stuff that does not add in extra sugars.
5) Don't be afraid of carbs. I function best with a lot of carbs... so even if everybody is telling you low-carb is best, it's not necessarily (low-carb diets change how your body metabolizes fat, actually, and it is not the best thing to do for your body in what I would argue is most circumstances). Whole-grain tends to be slightly more caloric, but also way more nutrient dense.
Those are a few things that helped me!
Fitness Minutes: (727)
203 1/9/13 2:59 A
I have been having a problem... I have been unable to eat my calorie amount! Since I have been working out more, SparkPeople have boosted my calorie intake up! I feel soooo full all the time, and I was 300 cals short today! I am trying to avoid high cal foods, and sweets.. I do not want to start eating any of my "trigger" foods. Any advice?
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