lots of awesome suggestions. I hope you find what works for you. Balance is a big part of a healthy lifestyle. Veggies are definitely your friend.
Fitness Minutes: (34,370)
22,454 1/16/13 4:03 P
35BYMAY - you mention cutting the calories suddenly and your 'determination' to do this. Well I hope it works for you, but I can honestly say that a lot of people who make such a big change so quickly will often fall off the wagon BECAUSE it was so hard and not sustainable.
I strongly urge you to reconsider and go back up a little and work down slowly. Also, cutting out bread when you love it MAY not be such a good idea. For this to be sustainable (rest of your life) it needs to be something that you can comfortably deal with. If it were me, I would look at ways to allow small portions in on a semi regular basis. Some tricks are to go for thin sliced bread as opposed to the thicker ones, and also wholegrain rather than white. I keep all my bread in the freezer and altho' it isn't to reduce temptation, it MAY help reduce your temptation to over-eat on it, if it means having to thaw a couple slices out regularly.
I wish you well Kris
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2,276 1/16/13 3:57 P
have some broth based soup, you can eat a lot of it and get nice and full for very few calories.
Fitness Minutes: (16,570)
202 1/16/13 3:52 P
eat ur meal slower with sips of water in between each mouthful of food. another way is to slowly sip of a cup of healthy soup b4 you eat your main course
My trick is to eat slow. Really slow. Yeah, put the fork down between bites and really chew the food so you savor the flavor, but I really keep the food in my mouth so long that by the time I'm done with a meal or whatever, my tongue is "annoyed" and I don't want to eat anything more.
Fitness Minutes: (239)
48 1/16/13 1:24 P
I've found a way to really help me beat cravings - someone posted it on here not long ago. When I go to work, I take a lunchbox full of raw vegetables (broccoli, carrot, onion - if you can handle it, tomato, cucumber, celery, peppers, anything I can afford really) and munch on that throughout the day. It honestly fills me up until hometime where I grab an apple which gets rid of the cravings until dinner, which is where I can have a bit more of a treat because I haven't ate much in the day!
Fitness Minutes: (90)
28 1/16/13 12:33 P
I, too, was always a major overeater, especially when it comes to breads and pastas. I would pile huge amounts of food on my plate and then eat every bite even if I was so full it was painful.
Now I'm just in my second week, but I have been doing a few things to help myself feel that comforting "full" (or at least satisfied!) feeling:
1) Drink a whole tall glass of water about 10 minutes before dinner, and take sips of water throughout dinner 2) Fill up on as many veggies as possible 3) Eat slower 4) I like eating healthy soups/chili because all that broth is filling and low cal (and tasty!!) And I sometimes will eat 5 saltine crackers with my soup....at only 60 extra calories it is a nice salty/starchy addition for that little extra "something"
Hope that helps!
Fitness Minutes: (17,714)
434 1/16/13 11:41 A
Great suggestions! I'm "coming back" and these kinds of posts are very motivating!!
Fitness Minutes: (11,285)
3,116 1/16/13 11:32 A
I too have issues with portion sizes. If I could conquer that, I would be in fine shape, health wise. I will eat a large salad with my meal if possible and watch the dressing.
I had a time were it was a struggle to eat less food. I also had a time were eating till i felt FULL then 10 minutes later feeling stuffed and sick would kick in. Then After eating I would be exhausted and need a nap. For peets sakes I would sleep 10 hours then make a big breakfast and be done eating 2-3 hours later and need a NAP!! it was ridiculous. But by easting smaller meals every 2-3 hours through the day I don't find myself hungry often. And I have noticed that the days I DO find myself hungry are the days I ate cereal, pasta or bread and when I eat them they are 100% whole wheat or whole grain so it is not a simple carbs thing. This might be hard for you but try to not eat those in the day time. And then at night with dinner you can have some bread. That way if you get hungry you are already asleep so you don't feel it. .I will eat two corn tortillas at night with dinner and the rest of the day most days are veggies, dairy, protein and some fruit. Then by dinner time I have the oposite problem as most people. It is not a matter of how can I fill my hunger on only 200-500 calories it is I still have a ton of calories left to eat so the one meal a day I have with my family I can enjoy without fear of going over. And I can have a pre meal snack because we eat dinner rather late.
Fitness Minutes: (17,582)
632 1/16/13 8:11 A
Be persistant... YOU CAN DO IT!!!
Fitness Minutes: (555)
281 1/16/13 7:59 A
thanks so much guys.... I always have consumed large amounts of veg, but I think its the usual sides of bread that has me hungry. Im not going low carb, it's just that theres only so much bread I can eat now and stay within my calorie budget, and I usually eat bread with lunch, so I think that is the big thing here. Hopefully the bread cravings with supper will go away soon and that will be a huge thing... I feel like my plate isn't complete without a huge slice of homemade sourdough. But last night was good, it was the first night I didn't really cave to late night cravings, so I will just do what you suggest and up the veg even more to trick my body into feeling bread-full lol. My calories likely have dropped quite a bit, I never tracked when I havent been dieting, but I assume I ate probably 2500 per day on average, now down to 1500. I don't want to gradually decrease though, because I have specific goals I have set for myself and I am going to do it dammit lol
I'm with the previous poster who eats large quantities of low-starch vegetables. It's not at all unusual for me to eat 2 cups of cooked broccoli or cauliflower or green beans, at a go. One serving is 1/2 cup-- what a pitiful amount! My plate is always crowded with a Mt. Everest of vegetables. So my suggestion would be to beef up your meals with loads of low calorie vegetables.
I eat BIG servings of low calorie vegetables, it takes time to eat and its really filling when you eat lots and lots... I'm having a head of broccoli for lunch with fish in sauce, its a lot of food for very little calories when you dont dress the vegetables in anything.
Fitness Minutes: (34,370)
22,454 1/16/13 3:18 A
Did you by any chance drop your calorie intake suddenly? If so, it might pay to go back up a little and gradually work down.
I had to do this in very small increments (50 cal's) because otherwise I would wake in the middle of the night with really bad hunger pains, and I would also get very nauseous and light-headed to boot. By doing it gradually I was able to get to my goal calorie intake o.k.
Keep a diary on your Nutrition Page stating how you felt a couple hours after each meal. That way you may find that certain foods are less filling than others. It is a marvelous way to identify problems as well as successes!
Add some lentils to your meals. When I started doing that, I almost felt TOO full. I wouldn't quite be hungry yet when dinner came around if I had lentils in my lunch. It was pretty shocking the first time that happened.
Now when I think I'm going to have one of those days when I'm going to be constantly hungry, I load up on lentils!
The books The Happy Herbivore and the Happy Herbivore Abroad have some very filling, low fat, low calorie meals in them that helped me out a lot!
You could always add another serving of vegetables, as long as you track it.
That is what I do when I want seconds, I get seconds of vegetables.
Fitness Minutes: (555)
281 1/15/13 7:27 P
good to hear it's not forever. Cause I ate dinner, a normal portion, and could eat the house down right now lol. Off to bed to sleep it off :)
Fitness Minutes: (120)
2,171 1/15/13 6:38 P
You will get used to it, and find that you feel satisfied after a normal size meal. You won't feel FULL like stuffed, but you'll be satisfied. I was a chronic over eater before too, I felt like I wasn't done eating til I felt almost ill from eating so much, but now I don't feel like I have to get to that point and I'm happy eating normal amounts.
Fitness Minutes: (555)
281 1/15/13 5:09 P
do you know what I mean? I am used to being full after a meal. because I obviously had insane portions that stuffed me to the gills- regular portions do not make me feel full at all. Kind of like a warm up, with no main event after, lol. My stomach will adjust soon, right? lol. And yes, my meals are the perfect mix of proteins, carbs, fat and fiber, so it's NOT that i'm missing anything haha.
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