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I try to eat 5 to 6 small meals a day. Some of my snacks are whole wheat toast with peanut butter, fat free yogurt (I am in love with Yoplait's Blackberry & Pomegranate) or fresh fruit with some low fat cheese. I make sure each meal is high in protein and carbs but low in fat. Breakfast is typically a ready to drink protein shake by EAS. For lunch, I usually have a sandwich with lots of veggies or a chicken salad with low fat dressing. Dinner is either a lean red meat, fish or chicken paired with brown rice and something green. I am usually around 1500 calories a day but if I reduced portions, I could still manage this at 1200 which would really too low for me given the number of minutes and intensity level of my workouts.
"Fall seven times, get up eight."
~ Japanese Proverb
"Try not. Do or do not, there is no try."
Yeah, I've absolutely found that portion control is the main dealio. I measure everything now and adding in more fruits and veggies helps 'cause they're so low cal (especially veggies!). I started out on the Supermarket Diet (by Good Housekeeping) -- it's a good book. It has a lot in common with the SparkPeople diet and it was a good start for me.
Edited by: JOY_JOY at: 8/12/2009 (16:28)
I've been trying to eat my fiber and protein more in the morning and at lunch so I'm feeling full the whole day, then I can eat a smaller dinner and add in my snacks. Mornings include whole wheat bread (natural if you can find it), natural pb (look for the kind that has only peanuts and maybe a palm oil - but no salt added) or a english muffin with egg (no cheese no meat) and orange juice if i know i can spare the calories. then lunch varies between sandwiches (no cheese no mayo - use mustard instead and more veggies) and a side salad or homemade burritos (nothing bad in them either and you can add beans if you want for a filler). If I'm in a rush I'll eat freezer meals with some more fruit or another vegetable. Then dinner is something small and around 300 calories. It is tough, but I can normally do about 1300-1500 during the week - it is my weekends that fly out the window!
Edited by: SARAHANN32 at: 7/28/2009 (12:58)
I invested in a scale and I only eat off salad plates, it really helps with portion control.
5K - 29:54
4 Miles - 45:00
26.2 5:43:31 (shattered by 21 minutes!)
Upcoming registered races:
* San Diego Rock N Roll 13.1
*Make It By Midnight 13.1
*Savannah Rock N Roll 13.1
*Paint the Town 5K
*Space Coast 26.2
*Las Vegas Rock N Roll 13.1
I always ate relatively healthy but portion control was my problem. I highly recommend measuring everything. It really helped me understand portion control and avoid overeating.
"Finish each day and be done with it. You have done what you could. Some blunders and absurdities have crept in. Forget them as soon as you can." -R.W. Emerson
Smoke Free since Feb.9 2008!!
1st 5K- Race for the Cure October 11, 2009!!
Thanks for the advice. I probably need to be better at portion control.
This is what works for me:
Three meals plus two snacks per day.
Small meals every three hours or so.
Portion control and measuring to achieve a 1200 calorie total.
As far as what to eat. I choose whole grains, lean proteins, nuts, nut butters, fruits, vegetables and good fats, such as olive oil.
Basically, choose what you normally like to eat and portion control it. It works and you will be more likely to stick with it in the long run...
Protein and fiber.
I do not like the Spark People diet- too much repetition and beans and rice. I need to eat 1200-1400 calories and am finding this difficult without experiencing a lot of hunger which leads to headaches. I am looking for a good diet plan to follow which is quick and easy. I take my lunch to work each day, and snacks as well. Sometimes lunch is delayed. Any suggestions that have worked for others is much appreciated. I would gladly purchase a book if someone has a good one to recommend. Thank you.