Fitness Minutes: (18,978)
4/12/13 10:57 A
When I first started I stressed a lot over what I was tracking. I didn't realize how much I was actually eating. There were days where I thought I was making a really healthy salad, but it was actually 850 calories, more than half my days calories. I know someone suggested this already, but track what you are doing and see what meals you are eating the most calories in. Then next week start taking some of those calories away and save them for dinner. Your body just needs to adjust to not eating as many calories. I used to eat all through the night. I was a grazer. It took about two weeks for my body to adjust to not eating after dinner. But now I don't even think about it. It's all an adjustment period. You can do it!!
Fitness Minutes: (0)
55 4/11/13 7:16 A
I find lunch is the meal where it's easiest to shave off a few calories. A satisfying breakfast sets me up for the day ahead, and satisfying my hunger properly at dinnertime helps me resist the late-evening munchies. A heavy meal at lunchtime, though, makes no sense. It would make me sluggish, I'd be falling asleep at my desk, I'd make myself coffee and then want something sweet to go with it, and I'd lose productive work time on a mid-afternoon break that I only need because of having overeaten. So soups, salads and veggies are good options for lunch. That leaves spare calories for dinner and maybe desert later on.
Cutting snacks between meals might also give you a few more calories to play with at dinnertime, but it's an invidual thing - I like to be very, very hungry before meals and full afterwards, but some people need to keep topping up their reserves throughout the day.
4/10/13 10:10 P
Try planning your day's worth of meals the night before and entering it then. It's easier to know what you are going to eat BEFORE eating it. And you can add/subtract and get a general idea.
Everyone is different but what I found to be helpful was to not even worry for a week or two; I tracked but didn't stress because I wanted to see what my habits were. After that, when I was ready to tackle this, I went through some healthful recipes and started over again. I don't eat everything that I did before, but I did start measuring and that helped. Most days I still go over a little-sometimes by one or two hundred but I don't even worry about it. I keep telling myself that this isn't going to happen overnight and that eases any fears that I may have. That's what worked for me, anyway.
Another option is to just not track but I think that tracking is better, at least until you have it under control. Planning meals ahead of time is also a great option (I know it's been mentioned before) and that will help. If you do that, I suggest that you leave a little wiggle room.I found that if I planned beforehand, I overeat. I do use new recipes, but not for any specific day. No-one is perfect when it comes to tracking. We all go over from time to time and some even go under.
4/9/13 11:03 P
You may want to try cutting back on calories earlier in the day to save some wiggle room for dinner. Not much, mind you, but some. Say, 50-75 calories from breakfast and lunch, to give you an extra 100-150 calories at dinner. I tend to eat lighter in the day, specifically at breakfast, so that I can have a larger dinner.
It works for me, but it doesn't for everyone.
Another suggestion, since I can't see your tracker, would be to suggest incorporating more fruits and veggies into your meal at dinner so that you get more "bang for your buck", food wise.
Best of luck!
Fitness Minutes: (15,360)
9,707 4/9/13 10:42 P
When are you tracking?
Instead of waiting meal-by-meal to track, plan your day out ahead of time. Allot calories for each meal, then plan them ahead. Then you won't be sabotaged by surprise snacks or over-eating at lunch!
I also seem to get very stressed when I start tracking, then I start eating to quell the stress. In my head I know that tracking is a very important link in achieving maximum weight loss, Yet It seems to be almost impossible to do it for any length of time. I'll have it licked one day.
Edited by: GRAPHICS2 at: 4/9/2013 (21:37)
Fitness Minutes: (278,953)
4/9/13 11:28 A
I think you're being much too hard on yourself. Remember, you're trying to change habits learned over a life time. that's not going to happen overnight, a week, a month or even a year. Change takes time. The SP calorie range is a guideline you could use. it's not written in stone. there may be days you eat more than others and that doesn't make you a bad person or an unhealthy one.
Think of it this way. Let's say the SP software recommended that you eat 1500-1700 calories per day in order to lose one pound per week. Here's the thing, prior to starting the SP program, you may have been eating as much as 2500 calories per day. Now, you start eating 1500, your body is wondering where that other 1,000 calories is.
You might find tracking less daunting if you cut yourself some slack. As Coach Nancy noted, tracking is a tool that could help you be more mindful of what you've been eating. You don't have to track online. If you wanted you could write down your choices in a notebook. that would give you a visual idea of how much food you've been eating.
I know that tracking makes me neurotic too. but keeping a log of what you've been eating can be helpful. Don't freak out if there are days you go over. that's going to happen and once again, it doesn't mean you're doing anything wrong.
It really does take time to learn healthier habits. So, if you're eating right at breakfast and lunch, that's progress ! With time, you'll manage your caloric intake. But for now, don't beat yourself up because you think you don't have enough calories for dinner. Eat a healthy dinner so that you don't feel deprived.
If you don't feel comfortable tracking your food online, why not try writing down your choices in a note book. don't worry too much about calorie counts. just write down things like this, today... I ate a banana, two servings of spinach, a grilled chicken sandwich, a mini cupcake, 4 glasses of water, a yoplait yogurt, etc.
You might find that less stressful a way to be mindful of what you've been eating.
Fitness Minutes: (112,042)
46,222 4/9/13 10:10 A
The nutrition tracker is just another tool to help you have a better understanding as to what changes, if any, need to be made. The deal with tracking is you want to try to do so ahead of time so that you can budget your calories, much like you budget your finances.
Just like you don't go to the store without knowing how much money you can spend--you have to have some idea--same is true with our nutrition tracker---if you find you are consistently eating too many calories in the beginning of the day, you may need to shift your meals around a bit.
4/9/13 9:43 A
I find when I use the nutrition tracker, I get stressed out. It seems when dinner comes, I don't have enough calories left to eat all of what I prepared and then I stress out and overeat. Or, I stress all day and try too hard to not eat too much, so I can enjoy dinner and that will also cause me to overeat. I don't know how to handle this?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.