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SLIMMERKIWI
SparkPoints: (122,396)
Fitness Minutes: (32,500)
Posts: 21,092
6/26/13 11:34 P

Below are some links you may find helpful:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1436


www.sparkpeople.com/resource/nutrition_art
icles.asp?id=673


www.sparkpeople.com/resource/nutrition_art
icles.asp?id=305


www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1660


As far as the meals you make are concerned, weigh all of you ingredients and enter them into the Nutrition Tracker. Save them into your Favourites. Some foods you may need to manually enter the information, but remember to save them. Also, check that the info is correct before you save it. I never use other SP Members nutrition info - a lot of it is inaccurate, and/or they don't show what a serving size it.

I bulk cook and divide each ingredient by the number of serves it has made. I enter THAT amount and save the food into my 'Groups', along with the date, calories and fibre, the same info is also on the container, so it is easily identified when I get it to eat.

Good luck,
Kris



HUNGRYJESS
SparkPoints: (285)
Fitness Minutes: (280)
Posts: 33
6/26/13 10:50 P

Thanks for your responses.

I have a couple questions.

How do I measure my food? I mean I know I can track food and certain things are easy like for example, I ate two Andes mints today, and the tracking tool already has that in its database so all I have to do is log it in. However, what about stuff that I make? For example, a couple of days ago I made this tomato pasta sauce with a carton of cherry tomatoes, a can of tomato sauce, dried parsley, fresh garlic, salt and pepper, olive oil, some dried oregano and dried Italian seasoning. How do I log that?

Also, sometimes I order food from local restaurants that I can't find nutritional info for online. How do I detect how much to eat there?

Also, I'm still having difficulty with the whole mind games thing. When should I eat? When should I not eat? Do I just ignore my hunger pangs? When is it a good time to eat? For example, let's say 12:30pm is a good time to eat lunch. However, I skip eating then because miraculously I'm not feeling hungry. However, I feel hungry later at 3. Is it too late to eat then? Should I wait until dinner time at 6:30/7?

I don't have easy access to a grocery store because I can't drive and I'm currently living on my college campus. The cafeterias are closed for the summer too, only a couple are open for just four hours a day and the food is not healthy. So I order in a lot, which is still of course not healthy.

Sometimes I read it's not exactly what you eat but how much and how often you eat, and sometimes I read it is what you eat that determines weight gain.

Last time I had a blood test, everything was in check except for a slight iron deficiency. So basically I have to start losing weight if I want to keep everything in check. My biggest problem right now is my overwhelming obesity.

I just want to control myself. I don't know the difference between hunger and boredom or hunger and emotional eating or even hunger and thirst. All I know is I eat. And I need to stop.



RENATARUNS
SparkPoints: (3,557)
Fitness Minutes: (2,155)
Posts: 1,105
6/26/13 2:02 P

Honestly sometimes you just have to jump in the deep end and see where that takes you. You know you're eating too much and too often, so a good step (not necessarily the first step, but one of them) would be to reduce portion sizes to the point where you're certain it's less than you usually eat, and introduce some rules that you won't eat within a certain time of your previous meal (maybe two hours?) unless you're absolutely faint with hunger. I don't necessarily recommend my own approach to others, because it was more than a little bit abrupt, but I just arbitrarily cut my previous over-large portions almost in half and restricted myself to eating at five specific times a day just to have somewhere to start. It was a total guess, but it turned out to be an accurate one, since I started losing about 1.5 pounds a week. (I wound up quite hungry for about six weeks until my body started to adjust. I got through it obviously, but this is one reason it wouldn't be for everyone. But maybe the overall idea of it is useful: sometimes it doesn't matter where or how you start as long as you do something. You can always adjust again later.)

Without knowing what you're eating now, I can't be sure, but it's possible your hunger is related in part to the type of food you are eating. I am probably pre-diabetic, though never officially diagnosed, and the amount of junk food (and just plain amount of anything) I was eating previously was contributing to blood sugar spikes that would leave me frequently shaky and desperate for food even after just a short period. That almost never happens now.



KCLARK89
SparkPoints: (23,926)
Fitness Minutes: (12,584)
Posts: 1,053
6/26/13 9:51 A

Very great advice given :)

I would for sure suggest tracking your food so you know where your starting point is there. As you do that, you can begin your baby steps now by say, having 2 instead of 3 slices of that pizza. Drinking 1 more glass of water during the day, etc.

There are also exercise tips and videos on here that I'm pretty sure are non-weight bearing that you can do sitting in a chair (not positive since I haven't actually looked them up) so you can start working on those while you're healing!



ANGELIKA111
SparkPoints: (72)
Fitness Minutes: (0)
Posts: 24
6/26/13 2:27 A

Thanks for providing such a great information here. These all are very great tips to update people.It is vital to establish your goals for staying focused on them.



SLIMMERKIWI
SparkPoints: (122,396)
Fitness Minutes: (32,500)
Posts: 21,092
6/26/13 12:58 A

If you are genuinely hungry, it may be that you aren't eating enough lean protein (which will help you heal faster too). Sometimes people don't eat enough (healthy) fats but more often they eat too much at the expense of a healthy balance.

Make sure that you start you day with a good, healthy breakfast. Only you will know what really fills you. For me it is Rolled Oats and some Baker's Bran, made real thick (in the microwave) and then thinned with Soy Milk, a piece of banana, and a cuppa. That can usually last me 3-4 hours. IF I have 2 really good pieces of wholegrain toast (very high fibre and protein) and spread, Baked Beans or poached eggs, and a piece of fruit, I never feel as full for very loong, even tho' it is bulkier and more calories. Whatever your calorie range is for the day (At the moment I would be more inclined to work on the higher figure) divide it into 4 - work on that as approximate calories for each meal, and the other 1/4, use that for your healthy snacks during the day.

It may be that you are confusing thirst for hunger. Try having some water first, and waiting a few minutes to see if that helps. It might be that you are bored, and your brain is trained to tell you to do something with your hands, and food is often the 1st choice. Find a hobby.

I strongly suggest that you weigh all of your food and enter it into the nutrition tracker. Then you will be able to see where your calories are coming from and if the carbs/fats/protein needs tweaking a bit. That might help the hunger aspect as well as the weight-loss. If you use a big dinner plate, try downsizing and don't go back for seconds. Instead of using gravies/sauces/dressings as you normally would, either reduce or cut some out. Sometimes a squeeze of lemon, lime or orange will provide a very yummy dressing but not the calories.

While you are recovering from your fracture, concentrate more on healthy eating than reduction or exercise. Also, spend some of the time that you would have been doing something else, to read the articles on Nutrition, Fitness and Motivation, and check the message boards to see how others cope. Also, go to the Success Stories in the drop-down menu in the Community tab above - you will get some great tips there!

Once you have recovered properly from your injury, start this off properly with Baby Steps. That means changing one or two things to start with and allowing your body to get used to the changes before adding something else to the mix. It might be add an extra piece of fruit or veges to your day, and decreasing a snack bar. It might be mobilizing a wee bit more in the day. Make sure that you have proper clearance from your Dr before you start exercises, and make sure that WHAT you do is safe for you.

Good luck and wishing you a speedy recovery!
Kris

Edited by: SLIMMERKIWI at: 6/26/2013 (01:01)


HUNGRYJESS
SparkPoints: (285)
Fitness Minutes: (280)
Posts: 33
6/26/13 12:45 A

Hi,

My name's Jess. I'm new here.

I'm posting because I've been having difficulty playing mind games with myself. I never know when a right time to eat is, because I'm always hungry. I eat every hour or every other hour. I'm about 80 pounds overweight and I'm only 23.

It's really strange. I just think "Oh ok it's 2 o'clock and I haven't eaten since my breakfast/brunch at 10, I should eat lunch before it's too late." And then, I eat dinner around 6 or 7 and usually have an after dinner snack(s).

See, I broke my foot and it'll be a while for it to heal, so I can't exercise. But I need to lose weight for my health.

Anyhow, I keep looking up how to eat less but whether it says eat five times a day or three meals a day, I just don't know how to train my mind to say "Jess, you shouldn't eat right now." I don't know what's best for me eating wise. I don't know if eating five times a day or three times a day is best for my body. Or portion control. I suck at portion control. Especially if I order in.

I just don't know how to eat. It's healthy to lose 1-2 lbs a week and instead of doing that. I gain weight so frequently. I keep getting bigger and bigger.

I need help. So any advice is welcome.

Thanks,

Jess



 
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