1. Check what you are eating.
Does your diet include 5-10 servings of veg/fruit per day?
Are you getting enough protein and healthy fats?
Are you eating fairly clean (limiting your intake of highly processed/refined foods, added sugar, calories from drinks, high calorie condiments/sauces or other "empty" calories)? Are you choosing whole foods?
Are you getting enough fiber?
What you are eating will be #1 in how satiated you feel. I love portabella mushrooms when I need something extra filling with my meal for little calories. A 120 g (huge) portabella mushroom runs just over 30 cals and is darn filling. As filling as eating a Mc. D's Cheeseburger for around 300 cals. The food you choose makes all the difference!
For example, tomorrow night my dinner is going to be:
A wild caught pacific salmon skewer with bell peppers 130 cals
60g of green beans (which is a large fistful) 20 cals
half an ear of corn 40 cals
120g portabella mushroom topped with 10 escargot and half a tbsp. of light parmesan cheese 68 cals
Dessert- A skinny cow caramel truffle ice cream bar 100 cals
Total- 356 cals and that includes dessert! My plate will be overflowing with food.
Now if I were to have a typical fast food dinner. Let's say a cheeseburger, sm. fries and a sm. coke that would run me about 700 cals, double the amount of cals... erm, oops... no room for dessert... infact, I just ate my lunch and dinner in one sitting but I doubt it will fill me up for a good 6 hours...
2. Make sure you are staying properly hydrated.
3. Balance out your macros. Too much of one, too little of another could contribute to lack of satiety. Make sure every meal includes some high fiber carbs, some lean protein and some healthy fat.
4. Make sure you are indeed eating enough for your current weight, age, gender, activity level (outside of exercise) and exercise as well as only aiming to lose 1-2 lbs/week (if you are in your overweight BMI). Do you have your Spark account set up to include your activity level outside of exercise? If you are using the old tracker, do you have the amount of calories you burn weekly entered into your fitness setup?
5. You could try adjusting to your new calorie range slowly by just decreasing 100-200 cals per day a week from your maintenance calorie needs until you reach you weight loss range.
Edited by: JENNILACEY at: 8/15/2013 (20:37)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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