The previous posters have given you some good advice. Also keep in mind that if you were eating a lot more than your current calorie range before you started the program, you'll want to decrease your calories gradually. Decreasing them too quickly is a big adjustment to your body and can leave you feeling hungry.
I had one egg, one piece of homemade bread/1T. goat cheese, 2 slices of turkey bacon for breakfast. I went and did the elliptical, did weights. Had a snack of 2 T. powered chocolate peanut butter/1T. water mixed with a banana. Lunch I had 3/4 cup of artichoke salad, 1 cup of greens, small chicken thigh, dried fig. Supper will be one cup of pasta/one cup of meat sauce. Snack with be 14 walnuts, two dates, tangerine. All of this is around 1500 calories. You have to eat or you will not lose. This has been a hard lesson for me to learn. I have gained and lost 100's of pounds. I have learned this go around that I need to eat whole foods that I like and that taste good and are good for you. This is something I will eat from now on, not starve, eat tasteless food and can't wait to get off the (diet). I do not eat any processed sugar, no sugar drinks, or artificial sweeten drinks. I feel wonderful and in eight months I have lost from a 4x to a 1x. Its slow but so what my body will find where it is suppose to be, be healthy and feel wonderful. Please don't fall for all the fads that is all they all.
Fitness Minutes: (465)
92 4/5/13 1:39 P
wed breakfast... 2 slices of multigrain (9 grain) bread and .33 tbsp smooth peanut butter, one cup milk 1 %.... lunch salad that had, lettuce, baby carrots, fresh mushrooms, 2 hard boiled eggs and 1/4 apple and aprox 3 tbsp wishbone italian ft free dressing and 1 cup of milk.... dinner 2 small peices of broiled fish with lemon pepper one cup of milk and one cup of chicken brocc rice.
This is how I would switch this menu:
Breakfast: 3 egg whites ,1 slice of multigrain bread w/ LF cream cheese or, half a banana
L: Half a egg yolk, egg whites from the hard boiled egg, 3oz of lean chicken or beef, 1/4 cup of chickpeas (or something with added protein)
S: Apple w/ PB, yogurt with berries, hummus w/ veggies, etc
D: 1/2 cup rice with more veggies or a salad on the side with 3-5oz of meat or fish
Your plates should be half veggies, and brown rice is always the best rather than white. It will keep you full longer.
Lots of protein always does it for me. Anything that's colorful (not skittles! :) ) dipped in hummus, or ranch dressing is a great snack. Browse SP for fufilling meal ideas!
Edited by: PROUD__MOMMA at: 4/5/2013 (13:41)
Fitness Minutes: (3,722)
47 4/5/13 1:07 P
hello again, ok lets see....wed breakfast... 2 slices of multigrain (9 grain) bread and .33 tbsp smooth peanut butter, one cup milk 1 %.... lunch salad that had, lettuce, baby carrots, fresh mushrooms, 2 hard boiled eggs and 1/4 apple and aprox 3 tbsp wishbone italian ft free dressing and 1 cup of milk.... dinner 2 small peices of broiled fish with lemon pepper one cup of milk and one cup of chicken brocc rice. oh and 10 glasses of water through out the day. thursday.... breakfast was 2 med eggs poached, 2 slices of rye bread and 1 cup oj... lunch, 1 slice of bologna, one slice cut in half of multigrain bread 1 cup chicken brocc rice, dinner one cup white rice, 2 slices of rye bread less then 1 tsp mayo and aprox 3 slices of tomatoes..... snack again another sandwhich 8 glasses of water aswell.... today for breakfast i had 2 cups of special k red berries, one cup milk, so far 9 glasses of water going for lunch soon, also worked out with my kids more today then the past 2 days.... now i know that this is a new plan and stuff but i want to get it right the first time... i have been working out a little at a time but today went for a hike in the woods and did leg lifts calf raises and plan on playing outside later aswell.
i do not normally eat out or do the whole fast food thing... most of the time, maybe 1 time a month maybe 2 if i have alot of rnning around that day and have the kids. so am i off to a good start? where can i fix and do different to help? you guys have been great so far... THANKS!
I understand protein. Protein is easy. Protein also takes up a tiny amount of space, like the also-takes-longer-to-digest fat. Hence the veggies. High volume, low-cal, nutrient dense awesomeness. My dinner is usually 3oz of meat, a baked potato with a sliver of butter, and a few cups of various veggies. It's not merely the palm-sized hunk of protein that keeps me sated for 5 hours.
Fitness Minutes: (5,443)
133 4/5/13 12:21 P
Everyone does push the protein, and this is because it can give you a "full" feeling. Protein takes a longer time to digest and is good for muscle recovery which makes it an ideal snack and can hold you off on hunger. Another tip may be to avoid fried foods, tehy are delicious but not very filling, and can leave you wanting more. Also, try spacing out your meals. A healthy diet plan may include 5-6 small meals a day, versus the traditional 3. Hope this helps! Spencer
Fitness Minutes: (9,944)
777 4/5/13 12:10 P
I think PROUD__MOMMA is on the right track with her question: what *are* you eating? It may be that there are some choices you are making that are taking up calories but aren't giving you enough 'full'.
So the best thing you can do is look at what you are eating and see if there are ways you can adjust your diet to be more calorie-light and satisfaction-heavy.
Fitness Minutes: (758)
9 4/5/13 12:04 P
I have really struggled with this in the past. Here is what works... first, try to feed the hunger within range. I find that hand-to-mouth and crunchies are most satisfying for this. For example, I munch baby carrots or other raw veggies with no dip or a half cup of Fiber One Cereal one piece at a time. Second, I think protien because it is satiating. One of my low cal favorites... I take a hard boiled egg, dump the yolk out, and we're talking 19 calories for a protein-containing snack. Pretty good.
Distraction is another good one.
The final trick, which was the trickiest, but works, is to retrain my brain. I started to think that feeling hungry is how I know my efforts are working. It is my body's way of telling me, "Hey, I know what you're doing here." I want my body to get the hint that I'm trying to lose some weight here. Thinking of hunger as a signal that my efforts are working helped me to shut it down more quickly and move on to other thoughts.
Everyone pushes the protein. I vote veggies. Raw veggies. Naked veggies. Along with adequate protein and fat. Veggies are high volume, low calorie, nutrient dense food. You can eat tons of veggies for the same calories in your palm-sized chicken breast. Viva la veggies.
Fitness Minutes: (465)
92 4/5/13 11:58 A
Can you give us a sample menu? What did you eat so far today?
add in more protein and eat complex carbs. that should help. Protein with every meal, even snacks will keep you satisfied longer.
Fitness Minutes: (3,722)
47 4/5/13 11:34 A
Hello y'all, I'm new here and looking to improve my health, wellness, weight and mental attitude. i have been dong well since i started a few days ago, staying in my calorie count and drinking alot of water, however.... i am still feeling hungry :( i dont want to go over my count it is there for a reason, but i dont want to over do it. i am eating when i am suppose to and all 3 meals and i do have a snack, but still there are times that i am still hungry. i dont want to give in and fail and over do it either. i am looking for a happy medium that keeps me full longer.... or something. any advice in much appricated. thanks for your time fellow sparkers :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.