if you share your trackers or a few typical days you'll also get better suggestions. for example if your idea of a salad is just lettuce, try having broccoli and cheese instead. figure 40 cals of broccoli and 40 cals of cheese should be a little more filling than plain lettuce if a few more calories. i also find potatoes to be the most filling thing in the world, so i'll take 100 grams of potato, bake it, then top it with broccoli and a little bit of cheese for right about 160 cals. the potato has a few grams of fiber and protein, the broccoli has a few grams of fiber and protein and the little bit of cheese adds just enough fat. if you didn't want to go with cheese, you could do olive oil with spices. i tend to prefer curry powders in the olive oil for a little more taste. salsa also go well with the spiceless olive oil variant and adds more flavor for few calories. i also clean out my fridge by making a veggie lentil curry, which tends to run under 200 cals per cup [and generally around 100 cals because i tend to make it when i need to use up squash, zucchini, broccoli, cauliflower and mushrooms]. add that to top a 100 gram potato that i bake and you're talking a very decent amount of food for very few calories [generally under 200 for the potato and the curry and that's for around or just over 2 cups of food]. that's the kind of thing you need to be looking for when you're hungry. because lettuce is the kind of food that just doesn't fill anyone up by itself, just like celery. unless you're talking having several heads at a meal or snack. they have a place, but it's not the kind of food you want to be focusing on if you're hungry. it can be a part of what you eat, but it's not the kind of focal point that is going to fill anyone up.
Thanks all! I do need to add more protien to my diet to fill me up and my salads are usually just lettuce so adding to them should help! I will look at my goals and see, this week I have been eating an extra 100 calories per day but I burned 1700 caloriesthis week as well - more than usual. So I will look at my weight loss. My only concern is I was not lossing before when I was eating about 1650. I did add more cardio and weight lifting as I mentioned so that may mean I need to eat more, if that is so i am soooo not going to complain! :)
the thing that really strikes me is that you're going to for salads, popcorn and hummus and carrots when hungry. i consider those bulky go to foods for when i have the munchies, not when i am hungry. when i am hungry i need something with a little more bulk and substance. part of it is going to be what you consider a salad. salad covers everything from the fast food side salad of half a cup of iceberg lettuce with 1/8 cup of shredded carrots, two grape tomatoes and three rounds of cucumber plus dressing to two cups of dark greens with a half cup of beans, 1/8 cup nuts, four ounces of chicken, half a cup of broccoli, half a cup of cauliflower, half a cup of cucumber, half a cup of carrots, half a cup of tomatoes, 1/4 an avocado plus dressing. one of those isn't going to get you very far. the other will. so where your salad falls on that spectrum is going to help determine how full you get from it.
I'd agree that the increase in weight training is likely increasing your appetite. With 10 pounds to lose, I'd recommend setting your weight loss goal at 1/2 pound per week. You're not likely to lose much faster since you're so close to your goal. If you set your program this way, my guess is that your calorie range is also going to go up.
The added muscle building is probably revving your appetite and metabolism further. If you're hungry add a snack, start with an additional 50-100 calories a day and see what feels right. I find a pre or post workout snack, or an evening snack very helpful.
I need to lose at least 10 pounds. I eat at least 5 servings of veggies per day and I eat eggs and/or peanut butter daily. I also make sure I eat oatmeal, yogurt and chicken at least two to three times a week. I avoid a lot of junk food and focus on whole foods so my diet is pretty good. When I am really hungry I go for carrots and hummus, light popcorn or salad.
Hi so I have been eating 1400 to 1500 calories per day for about 2 months now and FINALLY started to see some weight loss! But now I am sooooo hungry! I do 30 to 60 minutes of cardio and weights 4 to 5 times a week and burn about 1100 to 1300 calories per week. I just started making weights (one to two times a week) part of my routine. Could this have anything to do with my increased hunger? I have been tracking my food for months and working out for months but the weight did not come off until I reduced my calories. Am I just adjusting to my new range? Help!
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