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HUSKERGIRL72 SparkPoints: (10,697)
Fitness Minutes: (4,100)
Posts: 152
3/4/13 10:00 P

I have planned snacks.....I eat almost every 3 hours...my snacks are where I sneak in my fruits and veggies for the day, but I also add in a fiber bar in case I get really hungry, it curbs the hunger. You can add additional meals to your planner so that you can keep track of what you are are eating at that time, my 3 snacks help so that I am not ravenous when I eat my large calorie meals. Also Popcorn......I microwave popcorn.....1/4 cup kernels in a brown paperbag, no oil, roll bag down and heat in microwave for 3 to 4 minutes. makes about 6 cups of popcorn and has few calories, I use salt free seasoning to mine like Mrs Dash to add some flavor. for a sweet popcorn splenda and cinnamon

mine are:

Breakfast
am snack Banana & peanutbutter
Lunch
afternoon snack Fiber bar
Dinner
pm snack Apple

8HEATHER Posts: 53
2/20/13 3:42 P

I have found proteins help me feel full the longest - interestingly this is what I am usually short on or just meeting the requirements. Try low cal proteins like edamame or lentils to pair with meat at dinner. Also wait 20-30 miutes to get that second helping. Often (not always), at that point the signal has gotten to your brain that you are indeed full.

Also, I agree with the tea comment - I usually have a cup of some sort of dessert tea right after dinner - I put Truvia in it. Something about the warmth the scent and the sweetness is satisfying, then I can still have a small treat later within my calories.

Edited by: 8HEATHER at: 2/20/2013 (15:45)
KJP2013 SparkPoints: (5,093)
Fitness Minutes: (1,722)
Posts: 81
2/10/13 9:11 A

JEANMA, I have the same problem, especially at night. I just want to snack all the time. I noticed that the commercials on TV are at least 50% geared toward fast foods and as soon as I see a pizza or a hamburger or brownies I want to get up and head for the fridge to pig out! I try buffering shows so I can fast forward through those ads. I also like to drink tea and try to fill my belly with as much tea & water & fresh fruit/veggies as possible. At mealtimes, I fill my plate with veggies and only leave a small space for whatever the main meal is...pasta or meat/fish. Admittedly these tactics work most of the time, but not all. Don't beat yourself up when you cheat, just get back on the horse! Good luck....
emoticon
Karen

JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/10/13 6:25 A

thank you this is a huge help

LOUNMOUN Posts: 1,306
2/10/13 6:17 A

Eat higher fiber foods- beans & lentils, whole grains, vegetables or fruits.
If you haven't drenched vegetables or fruit in sauces, salt or sugar you can probably safely eat those as much as you want.
Cook less food to begin with.
If you are not feeling full yet, wait 20 minutes before deciding to get more food. Sometimes it takes a bit for fullness to register.

commonsensehealth.com/Diet-and-Nutrition/L
ist_of_High_Fiber_Foods.shtml


www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1386

www.sparkpeople.com/resource/slideshow.asp
?show=40
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=673


JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/8/13 2:26 P

thank you this will help me out a lot

SPKRAUSE Posts: 543
2/8/13 1:52 P

[1] good fats -- most nuts! 'Good' fats are the monounsaturated and *some* of the polyunsaturated (depends on ratios). But in short: the fats in nuts, olive oil, eggs, avocados, and cold-water fish (salmon, sardines) are rather 'good' for you. As a food considered a 'fat' (vs. 'a protein' or 'a carb') walnuts and almonds are great (and also provide significant protein).

[2] for a lot of people (me included, to an extent), fats and proteins improve that feeling of being 'full' better than do carbs. But even with carbs it's often a matter of starches vs. sugars. A baked potato or a couple roasted red potatoes, or a serving of barley or brown rice leave me feeling pretty sated and satiated a while (about 20 minutes) after eating; fruits (fresh or dried) and processed sugars don't the same way.

[3] for overall fullness, a few strategies that work for me:
- fiber (and a 'My Plate' style meal where half the plate is vegetables and another quarter is starchy carbs is almost guaranteed to provide a lot of fiber, insoluble in the first part, more soluble in the second if you're eating grains).
- eating slowly, putting the fork down between bites
- complex over simple carbs (whole grains vs. refined)
- drinking enough water

Anecdote: a couple weeks back when I discovered how much I really loved dried dates and figs, and incorporated them with almonds into my afternoon and evening snack, I had a couple days when I'd eat a snack and shortly thereafter want to go back and get more. I also had these delicious cocoa-roated and cinnamon-roasted almonds in the pantry. I'd check my food tracker and see how man calories I had left and perhaps I'd go back for more if I 'had room'. But what I noticed was twofold: the almonds with some added sugar made me want to go back more than the plain ones did, and the days when I really wanted more to eat were also the days when I wasn't drinking enough water.

JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/8/13 12:00 P

i really don't know the difference between good and bad fats so i don't honselty know

EMELYN21 SparkPoints: (785)
Fitness Minutes: (622)
Posts: 15
2/8/13 9:54 A

Are you getting enough good fats and protein? I found that when I include more fat I feel fuller.

JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/6/13 5:36 P

thank you

CHRISBEM SparkPoints: (20,601)
Fitness Minutes: (7,667)
Posts: 1,267
2/6/13 5:35 P

yep..green, wax, pinto, black, lima, kidney...they are all very high in fiber...I really like using dried beans for recipes, too...like making homemade refried beans or navy bean soup...the beans tend to soak up a lot of water, so if you eat them and drink a lot of water at the same time, they will really bulk up, help with the fullness.

JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/6/13 4:55 P

now not to sound lil odd but the beans your talking about are any beans like green or wax etc.

CHRISBEM SparkPoints: (20,601)
Fitness Minutes: (7,667)
Posts: 1,267
2/6/13 3:49 P

I have the same issue of not feeling full enough...I've found that beans help. And as counterintuitive as it may sound, I'm also following the advise of a nutritionist who told me to drink whole milk (granted in limited quantities)...seems to help a little.

BUNNYKICKS Posts: 2,329
2/6/13 2:06 P

I find soup helps. Look around for some recipes for broth/tomato-based types, lots of veg, hold the pasta/rice... and eat a nice bowl as an 'appetizer' to your meal. And then if you are still hungry later, have another bowl.

I am doing much better in "volume control" these days, but when i first lost a lot of weight, the ONLY way i could mentally cope with the changing lifestyle was to eat large-volume meals. A 3 ounce serving of chicken and a tiny baked potato and a half cup of frozen peas would just depress me. Couldn't eat like that without going into a fit of despair. To bulk up the plate, i would go absolutely crazy with the vegetables. I particularly like oven-roasted any-kind-of-veg. Just toss with a small amount of olive oil, salt and pepper, and roast in a hot oven 20-30 min, you can do this with literally any non-leafy veg. A heaping serving of veggies will fill you up, keep you full for awhile, and make you feel like you actually had a decent-sized meal.

JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/6/13 2:00 P

thank you i sure will try both of them

1GROVES2 Posts: 10,182
2/6/13 1:58 P

Oh...sorry.... well you could try a big glass of water before eating or I sometimes cook a whole bag of Stir Fry Veggies in a tiny bit of olive oil and eat the whole thing....it is yummy and filling and very few calories.

JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/6/13 1:50 P

i guess what i am asking is what can i do to make myself feel fuller so i don't want to i know about being strong will and i am giving it everything i have just would like to know is there something that i can do before i eat that will cut my hunger and not hurt what i am trying to do

1GROVES2 Posts: 10,182
2/6/13 1:46 P

I guess you need to find a "spark buddy" or just get some strong will power....I can`t help you with either problem, as I would have to be there to stop you from going for seconds and make you make smaller meals....

Edited by: 1GROVES2 at: 2/6/2013 (13:46)
JEANMA5 SparkPoints: (564)
Fitness Minutes: (0)
Posts: 8
2/6/13 12:38 P

need help on not going back for more and making smaller meals those are my biggest problem that i need a lot of help with

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