"I felt sad but determined this morning when I measured my milk and cereal and saw that it was about half of what I usually eat." Ha ha, it's called "Portion Shock"!!
Give it a few weeks. It takes a few weeks for your actual stomach (the organ, not your gut) to start getting smaller, you will start feeling fuller with less food. Especially if you drink a lot of water.
You are doing a really good job, though!!!!!
A great tip, brush your teeth earlier in the evening - for a lot of people it kills the appetite/cravings, as your brain associates it with the last thing you do before bed ;)
Fitness Minutes: (50)
17 12/20/13 1:07 P
You guys are amazing and have such good ideas! I was able to eat (according to the tracker) 2031 calories yesterday...and that was everything I put in my mouth...nothing forgotten. It took an awful lot of willpower not to have little tastes or sips or anything....that always translates into MORE MORE MORE and then I eat a whole bag of something.
I was still feeling "snacky" when I went to bed, but it wasn't a terrible ordeal at least. I feel sad that I could still feel hungry at 2000 calories. I felt sad but determined this morning when I measured my milk and cereal and saw that it was about half of what I usually eat.
I am beginning to see that I eat out of boredom, and I have too many "good feelings" associated with eating, instead o with other activities, because really, I don't do anything else. I have a desk job, i go home, make dinner for the family, eat, get kids ready for bed, then settle in for Netflix and cheese and crackers (ALOT of cheese and crackers) with my fiance before we go to bed.
I need to MOVE, but I feel trapped in this body. I need to find other activities that light up whatever brain receptors are being activated by food to replace it.
I am starting Walk Away The Pounds this weekend....hopefully moving will get easier. I used to DANCE, damn it. I used to be a stage performer. I used to laugh and play and want to have adventure. I want all that again.
The tracker can be a really helpful tool in figuring out the kinds of food and amounts that will fit your plan. I would put foods in the tracker before you eat them so you can see what it would be like and make a different choice if you need to.
Fitness Minutes: (5,830)
2,512 12/20/13 11:31 A
IMO, tracking is the single best way to figure out where you are and how to get where you need to be. Keep on tracking for a while....it will show you what you need to work on. I agree with the previous posters who mention that it may take you a while to "step down" in calories. If you do it slowly, you're not as likely to rebel and then binge when you're feeling deprived and starving.
That was probably quite a smack in the face....now it's what you do with that knowledge that counts!
A real shocker, isn't it?!? A secondary shocker for me was portion sizes. I had no idea how much a "serving" was, or what's typical for a particular type of food. Labeling is remarkably devious and sneaky. Gotta watch that!
Good that you discovered a place you can apply some controls. Remember to include all those unthought-of nibbles, such as when you're cooking by taste. A bit of trimmings when you're putting recipes together... the "gleanings" pulled off a pre-cooked rotisserie chicken as you're separating it out into its individual pieces! It's amazing how things add up.
But now you have a clearer vision. Keep up with your Tracker! and do include every little bit that passes your lips!
Fitness Minutes: (14,252)
9,689 12/19/13 8:32 P
Tracking was a huge eye-opener for me. Like you, I always figured I was basically a healthy eater.
I figured out I was regularly eating over 3,000 calories a day. how I wasn't 400 lbs, I will never know.
if you're starting that far off you may want to take some intermediary steps to get you to 2000 cals. you say that the 3124 total is just what you remembered. so that means that you're likely eating close to 4000 cals, or at least close enough that 2000 cals is just about half what you are eating on a regular basis. you may very well have a hard time cutting out half of what you are eating. most people would. i would say you might want to start by making sure you are tracking everything and that you're coming in right around 3100 cals a day. give yourself a week or two at that level and then cut down to 2700 cals a day for a few weeks. then 2400 for another few weeks and finally get into that 2000 cal range. this way you give your body a little time to adjust to eating less. it will also give you some time to learn how to tweak some of your recipes and find quick and easy swaps.
That is exactly why I track. Good for you. Trust me, this gets better. As someone has pointed out, knowledge is power!
Fitness Minutes: (74,443)
3,293 12/19/13 4:51 P
Dang! It takes me more than three days to eat that much and I am a very active person.
Good for you for taking a positive first step. You can and will do better.
Fitness Minutes: (8,386)
704 12/19/13 3:48 P
When just beginning it is rather frightening to learn that you are not doing as well as you thought you were. However... you are here now. Read some articles and learn portion sizes and the calorie content of your most common food so you can log the meal later but have a general idea of what you have eaten. Also, don't forget to add more calories on to your day if you exercise. It really can stall weight loss if you don't eat enough. It seems to be the common culprit of the plateaus from what I have read of a lot of people on the forums.
Best of luck on this journey to a healthier you! If you are interested in having an Accountabilibuddy just let me know and we can team up. :)
Fitness Minutes: (42,697)
6,725 12/19/13 2:36 P
Very eye opening, isn't it? Knowledge is power.
Fitness Minutes: (4,275)
411 12/19/13 1:54 P
I agree, we've all been there, done that and definitely have that t-shirt. I was amazed when I started weighing and measuring my foods how much a single portion size really was! It takes some getting used to but now that you have the information, you can move on and start making those healthy changes.
Fitness Minutes: (2,155)
1,351 12/19/13 1:28 P
Yep, I think most of us have been there! When I started I had no idea what I was eating, but my plan was to ditch the junk food and cut everything else just about in half, so given I wound up around 1500 at the very outset ... yeah.
If you keep the healthy food in your diet except where portions are too big, add more vegetables, and cut way way back on everything else, you should be fine. 2000-ish a day is high enough there shouldn't be too too much trouble with hunger unless you get your proportion way out of whack somewhere; if there is, then cutting down calories more slowly is always an option because it can take a little while for your body to adjust. Good luck!
I track during the day, either before or right after I've eaten.
I think of my daily calorie range as my budget, and I look during the day to see how many calories I have left, which is what I use to determine what I eat next.
I resisted tracking at first, and found I was like you..I was totally underestimating my amounts, and how many calories, fats, were in them - plus I found I'd actually forgotten things I'd eaten!!!
Fitness Minutes: (15,747)
764 12/19/13 12:50 P
Well done on tracking! Now you know what you normally consume, and it will be so much easier to see where you can make changes when you know what you are dealing with.
Still, I can see where your "OMG" comes from; 3000+ calories sounds excessive. (I've been there. It was easy for me to eat 3000+ calories when the majority of them came from beverages and chocolates.. Now that I mainly eat nutritious food I'm easily satisfied with 1300-1700.)
It's funny the way you wrote it. But you know it now so it will work for you!
Fitness Minutes: (50)
17 12/19/13 12:35 P
I tracked EVERYTHING I put in my mouth yesterday, confident that I was already eating under 2000 calories.
I WAS WRONG. Oh God, was I ever so wrong.
you need 2436 Calories/day to maintain your weight you need 1936 Calories/day to lose 1 lb per week you need 1436 Calories/day to lose 2 lb per week you need 2936 Calories/day to gain 1 lb per week you need 3436 Calories/day to gain 2 lb per week
Guess how much I ate yesterday, and actually eating LESS than I normally do?
3124 FREAKING CALORIES.
And thats just the stuff I remembered to write down. I honestly thought I was eating around 2000 calories and my body was just being difficult. I wasn't even eating like I usually do, I was trying to "be good".
Needless to say, I almost cried, and Im still shocked while typing this.
My goal is to eat below 2000 calories. I'm going to try that and see what happens.
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