erm, unless you have a medical condition that you didn't mention that you should be eating less fiber for, your fiber ranges should be 25-35 grams. so you have some room to eat more there. especially because you're pretty much good up to 50 g a day. so doubling your fiber would be the first thing i would suggest.
and as you increase your exercise, you should be eating more. if you want to regularly exercise more, make sure your calories burned number reflects what you actually do in a week and then your ranges will adjust for that.
third, you sometimes just have to find what works for you. if oatmeal and a banana isn't cutting it, you could try tweaking it or replacing it. to tweak it you could try
1. adding eggs. you could do a whole egg for the protein and fat, you could do just egg whites for the protein boost. but wither way you add the eggs as you cook the oatmeal.
2. nut butter. some people like stirring it in
3. pumpkin. same with the others, you stir it in as it is cooking.
or you could try to find something more substantial. my breakfast was mushroom barley risotto with kale and i ate at about 7:30 this morning and was good til 11. other people find omelets work for them. or yogurt and granola. or meat. or smoothies. everyone is a little different in what fills them up and for how long. start paying attention to how long your food keeps you for and start replacing the things that aren't cutting it.
what's in your chicken salad? does it have chicken and celery and peppers or apples and walnuts? are you having it plain? are you having it on two cups of mixed greens? are you having it in half a whole grain wrap? with a cup of greens? are you having it in a hollowed out pepper?
honestly, while i wouldn't eat anything you're using as an example [i hate oatmeal and bananas and won't eat poultry], when i think of the closest things i would eat, i wouldn't find that filling either. granted, i generally eat about eight times a day in snack sizes. but trying that might help you not get so hungry that you can't really get full. it kind of leaves you never super hungry but never really stuffed. i figure about 200 cals every 2 hours is what works for me. so if you plan to eat more frequently and smaller amounts it could balance out. or it could make you hungrier and eat more. but it may be worth a shot.
you may also want to look into starting every meal with a salad or soup. for soups, look for something with veggies and/or beans and broth based. the weight watchers free soup and the cabbage soup diet soup work well here. but have a cup to start each meal so that it takes you longer to digest your actual entree portion of the meal.
if you want a burger, how about you try a chili instead? you can get your ground beef, but you can bulk it up with beans and vegetables [it's easy to shred up things like carrots, celery, onion, broccoli, spinach, cauliflower, carrots, parsnips, squash for added bulk and nutrition] and get a little closer to where you want to be.
the other thing that strikes me is that your mornings seem to be really low in fat. and fat helps you feel full.
also if you want better suggestions, sharing your tracker or including quantities and more extensive menus will get you better results.
Edited by: NIRERIN at: 12/27/2012 (17:56)
-google first. ask questions later.