if you have just had lunch and you've already basically hit your calories for the day, then there are a lot of things you can do here. 1. if you've recently started to watch your calories, how many calories were you eating before? because if you were eating 3000-4000 cals a day before, then cutting down to half or less of that is going to make you hungry for a while. you have two options if that is the case. option one is to be hungry and wait it out for a few weeks. option two is to slowly cut back to where you should be. in other words, if you were at 4000 cals a day, start with two weeks trying to eat 3600 cals a day. then move down to 3300 cals a day for another two weeks. then cut back to 3000 for a few weeks, then 2700 cals for a few weeks and i think you get the picture, cutting out a few hundred calories every few weeks until you get where you want to be. 2. if you're at 1400 cals by lunch, take a really hard look at what you are eating. look for your three biggest sources of calories and figure out a way to cut back on those. so if you were having spaghetti and marinara for lunch, perhaps cut back to half of the pasta and add in a few cups of broccoli to save calories and add bulk. also, start keeping track of how long each meal keeps you full. you'll likely find out that some foods keep you fuller for longer than others, and so you should focus on eating more of those foods and less of what doesn't keep you as full. for me, eggs and cereal do nothing for me, but potatoes keep my full for hours. and if you share your trackers [if you have to type it out, make sure you don't just say "breakfast: oatmeal" instead share "breakfast: 1/2 cup dry oatmeal, 1/2 cup milk" so that we know what you're actually eating], you'll be able to get more tailored suggestions for what to eat to help you feel fuller for longer on fewer calories. 3. as a grazer myself the key to properly grazing is to eat less at a go and eat lightly at meal times so that you have the calories for snacks. if you want to eat more at once, you need to eat less frequently.
9/8/13 10:26 A
Yesterday 1,692, today already 1,384 already
My goal is between 1,504 - 1,854
Going to drink more water as I have had some organic dark chocolate and some frozen grapes!
Fitness Minutes: (14,252)
9,692 9/8/13 10:16 A
What did you have for lunch? The composition of our food is just as important as the calories. What was your calorie intake *yesterday*?
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.