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MOEY1958 Posts: 40
5/5/14 7:07 P

Thank you Sharbear,

I have messaged Becky! Hoping for some feedback soon :) I have read and re read all the advice. I did some hard boiled eggs to have for snacks. Tonight I really enjoyed and left the table satisfied ! I had an egg for snack then a taco salad for dinner! Had everything measured and ready to enjoy . It was very filling , all the lettuce I guess.

SHARBEAR100 Posts: 107
5/5/14 4:25 P

I've been struggling with this lately too. What I'm doing is trying to find combinations of food that stay with me longer. I've always heard you should eat some protein, carbs and healthy fat with every meal or snack, but the proportions also matter.

I've also found that the more sugar a food has in it, the sooner I get hunger, or crave more. I've recently traded my first breakfast in the morning (I eat several smaller meals a day) from low fat yogurt and kashi go lean crunch cereal (both of which have sugar in them) for a mini whole grain bagel and peanut butter. Plus I stopped putting any sugar in my tea, even though I used very little before. This one change has made a huge difference to my day.

Also, eating enough healthy fat is good for you and helps you feel satisfied with your meal. Lately, as I'm planning a meal or snack, I tend to enter it in the tracker and then click the 'see today's full report' button at the bottom of the tracker. At the bottom of the report page is a chart that will show you the percent of protein, carbs and fat in the meal or day and what it should be. By keeping each meal fairly balanced I find that I do much better.

I hope you find a way to make this work for you. You should take advantage of DietitianBecky's offer to look at your nutrition tracker too, once you get it going again. If anyone can help you, she can.

Good luck!

MOEY1958 Posts: 40
5/5/14 3:08 P

Wow good for you! I am really going to try all the tips ! One thing I NEVER drink is pop. I do miss my glass of wine at dinner though!

IMDADOGGIE SparkPoints: (42,022)
Fitness Minutes: (11,767)
Posts: 3,128
5/5/14 2:54 P

There are a lot of responses out there so it is hard to take them all and use them. I can tell you first hand I used to eat all the time. I was always hungry. Now I am not. Drinking soda makes you very hungry because it is like eating a candy bar, you eat it then it burns off and your hungry again. I don't know if you drink soda but any sugary drinks will do this. I also drink water with or after every meal. It helps to make you feel more full. Slow down and chew slower and your brain will be full faster with less portions. Another thing is eat some kind of protein, meat, peanut butter or something with each meal. It does not have to be much. I have lost 116 lbs and I never feel hungry any more in fact sometimes I have to stop eating before I finish and I am eating the foods I like and still losing. I exercise and watch my calorie intake. I was a very very obese person so although I have lost 116 lbs. I have a lot more to lose.

ICEDEMETER Posts: 1,332
5/5/14 1:04 P

Another thing that you might want to consider is to do some experimenting and make some notes as to what are your *personal* fullness cues.

For myself, I found that there are 4 things that are critical for me to feel "full" and satiated:

1 - I need volume. None of this "use a smaller plate and fool your eyes" stuff - I want a big plate that's over-flowing! Fortunately, I love vegetables, so I include 2 or 3 cups of them with every meal. I've found that there are times when I actually am too full to finish them.

2 - I need strong flavour - not necessarily a lot of it, but at least a punch. I can eat bland foods forever and never feel satisfied, but can feel full quite quickly if there is a strong flavour. This means that I use a lot of spices, flavoured vinegars and oils, and strongly flavoured sauces --- I don't need a lot, just a Tbsp or two.

3 - I need a lot of protein to feel full, so I go for at least 90g per day. I'm a meat eater, so this means that I have 4 or 5 oz with each meal (and not the 3 oz that is the "recommended" serving), and include some protein in every meal and snack.

4 - No-fat or low-fat versions of anything just don't do it for me, and they leave me feeling even more hungry. I use full-fat cheese and yoghurt, and am satisfied with smaller quantities. I also make sure that I include some fats with every meal or snack, since that seems to help me stay satisfied for longer.

As others have mentioned, you might want to also consider increasing the calories that you are eating. It is a trade-off that you lose the weight more slowly, but you feel better and happier while you're doing it. Personally, I chose to eat in what is now my maintenance range at goal weight for the whole time --- I figured that it's how I'll need to eat for the rest of my life to maintain, so I might as well learn how to do it in a way that keeps me happy right from the start. During weight loss, I ate in the lower part of the range and now I eat in the higher end.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
5/5/14 11:43 A

" My snacks have been generally fruit and or yogurt."

Sorry, just found this in a later comment.

Yes, definitely, definitely consider changing this! (And maybe consider increasing the size of snacks as well, above the likely 100 or so calories that these will give you. That always seemed to help me.) Fruit's wonderful, but there's very little to it calorically but sugar, and it doesn't have much staying power at all. For some people it can even increase hunger. Yogurt in my experience is OK, but some people don't do well with that either. Even I am definitely better off if I go for low-fat over non-fat and plain over something with any kind of sweetener. (Fruit yogurt is the worst of both worlds! So sad! :) )

That doesn't mean you can't eat these things, just they don't necessarily make very good snacks. As part of a meal (or part of a large snack with plenty of other good stuff in it, maybe) they may work much better.

I didn't actually eat very much fruit at all while I was losing weight; I had the snack issue with it so avoided it then, and rarely thought to eat it otherwise. In maintenance I eat much more and it doesn't bother me.

Edited by: RENATARUNS at: 5/5/2014 (11:44)
RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
5/5/14 11:34 A

Short answer:

Yes, you will. I see in your tracker that you've lost about ten pounds, so I'm guessing you've been at this for six weeks or less, maybe much less. Similar to how you apparently have, I made some rather sizable changes in calorie intake all at once, and I did feel hungry rather a lot until my body adapted. This took about six weeks until I was feeling noticeably better, and improved rapidly after that. By the time I reached goal and needed to increase calories by about 500 a day to stop losing weight, it felt a bit like I was over-stuffing myself.

Long answer:

There are things you can do in the meantime, ranging from small tweaks to completely rethinking the way you go about the process of losing weight. The big change would be simply to eat a lot more than you are now -- while keeping it all healthy, filling food -- and then cut down much more slowly. You would not be giving up on weight loss (you'd probably lose very slowly even initially), just slowing down the ultimate result by a bit in the name of comfort and sustainability. For instance, you could start at 2000-2200 total (roughly maintenance for a woman who is already overweight) and then reduce by a couple hundred calories daily every couple of weeks until you're in the range you want to be in. Very many people take this approach and have success, so try it if it sounds appealing. (Personally I'm a "rip the bandaid off fast" sort of person by nature, but mileage varies!)

Some smaller tweaks you could try might be to increase the duration of exercise beyond whatever you are doing now, and then "eating back" some of the calories you burn. For instance, say you are able to manage an average of 300 calories daily burned in exercise. If you eat back 200 of those each day, you're talking a rather more comfortable total of 1500, which might mean you can add one additional snack.

For that matter you may be better off eating slightly more calories than you are right now even if you do not increase your exercise. I'm guessing you put in 2 pounds per week as your loss rate goal; what do you get for a range if you put in just 1? Maybe you'd be more comfortable there for the long term. (Metabolisms being the freaky things that they are, it doesn't even necessarily mean you'd lose less quickly. I personally lost about 1.5 pounds per week in the range I was "supposed" to lose just 1 at; and later when I could not exercise for a while, lost just 1 pound weekly in a range I would have been given to lose 2. Go figure. Prioritize comfort -- especially mental comfort -- over speed where you can; you'll be doing yourself a favor in the long run.)

Pay very close attention to the nutrient content of your food, especially if you choose to remain close to the bare minimum of 1200 calories per day. To use an extreme example (not saying you're doing this) -- you will never not be hungry if you choose to make those 1200 calories consist of nothing but pretzels and crackers. Conversely, eat a nutritious diet of tons of vegetables, protein at every meal and in every snack, and enough other fat and complex carbs to round it all out, and you will feel a whole lot better. You might still be hungry for a while before meals -- you are after all trying to get by on fewer calories than your body really needs -- but it shouldn't be at a bothersome level very often.

Finally, experiment with the timing of meals, how much you eat a time, what you eat at different times, how many snacks you try to have and how big -- all that kind of thing. Keep track of what keeps you fuller and what makes you feel worse. Everyone's different, and odds are you can find a few things that improve how you feel while you're waiting for your body to come around to reality.

Have faith! It really doesn't last forever.

JELYHA SparkPoints: (0)
Fitness Minutes: (3,383)
Posts: 150
5/5/14 9:19 A

There really is a lot of biology that goes into eating/hunger/satiety. The science leans towards protein and fat having more satiety power. You can try and wiggle around in your calorie range to make these percentages higher while keeping in your calorie range. For me carbohydrates are addictive, especially fast acting, simple carbohydrates. I could eat them all day and never get "full".

MOEY1958 Posts: 40
5/5/14 9:16 A

Good morning Becky, well I have tried Spark a few times and I could not get into my old account so I made a new one. So all my food tracking goes to Stinkerntinker ! But somehow I am able to access my old account by replying to emails coming to my old account. Sorry if this is confusing! I really feel this is the time for me to do it. I did lose weight on WW and get to an unrealistic goal years ago. I am into my 3 rd week and was only down .4 this am. I have to say I was dissapointed but it did not make me think I quit. I am down 9 in 3 weeks so I have no complaints. I will keep plugging away. This week it rained everyday so I did not walk at all :( sunshine today so I will head out shortly. Any advice you have would be awesome :)
Tinkerstinker! User name

Edited by: MOEY1958 at: 5/5/2014 (09:32)
LAURELTOO SparkPoints: (564)
Fitness Minutes: (405)
Posts: 97
5/5/14 9:14 A

If I eat pasta or bread I can eat double what I should and not feel full. If I eat all vegetables and proteins, i am always satisfied. It takes a couple days.

5/5/14 8:01 A

The minimum calorie range at Sparkpeople is 1300-1550.
Make sure you are getting at least 5 servings of fruits and non-starchy veggies daily.
Make sure you are getting at least 25 grams of fiber daily.
Make sure you are getting at least 60 grams of protein.
Are you burning at least 300 calories daily through planned exercise?

While your SP nutrition tracker is public, it is not up to date. We can give more help, when we see your current records. Are you tracking using a different tool?

your SP Registered Dietitian

MOEY1958 Posts: 40
5/4/14 9:25 P

Thank you for the great advice ! My snacks have been generally fruit and or yogurt. I will reassess my choices for sure. I am 56 , 5' 4 " and need to lose at least 40 lbs. I really am happy to have all this support!

BHENDRICK2 Posts: 1,212
5/4/14 9:22 P

you may want to start slow and and lower your calories over time so its not a shock

MELO1968 SparkPoints: (0)
Fitness Minutes: (0)
Posts: 111
5/4/14 8:14 P

I honestly believe that oftentimes people who struggle with their weight (including me) either 1) have a flawed hunger "barometer," i.e., our fullness detector is not as fine tuned as "normal" eaters; and 2) sometimes it just takes more food to fill us than for those who seem to effortlessly control their weight (e.g., the "naturally thin").

For instance, I've been maintaining my weight loss for approx. 2 1/2 years. I do quite a bit of exercise, so I found that I could maintain my weight by eating 2200 calories per day. Now that's plenty of calories, but lately, I am struggling to stay at or under that number. It's as if I want to eat and eat. I honestly believe that I would only be really satisfied if I could eat 2500 calories per day. However, because I would gain at that level, I have to get used to less than that. I know all the tricks (e.g., tried intuitive eating--monitoring my hunger level, tried eating more veggies and other whole foods, etc.). The only "trick" that seems to work is eating soup more often. Other than that, I'll just need to get used to feeling less full than I want. I don't know if that is what you'll have to do, but in a way, during the weight-loss mode, I guess a certain amount of hunger is normal because you are eating at a calorie deficit. It sucks, but so does haven't to lose weight to begin with. I feel your pain.

NIRERIN Posts: 14,325
5/4/14 7:29 P

let's start with what you consider "full." if you think that you're either full or not and "full" means "uncomfortably gorged after thanksgiving, can barely move" then you might not feel full again. but you're not really supposed to feel that full. try using a hunger satiety scale to pinpoint where you are and use that as your guide to redefine what full is. in other words, there is a lot of room between overstuffed and actually starving. get to know those steps in between and that might help take it out of the black/white, yes/no, hungry/full zone and be a little more in tune with where you are.
if you're trying to feed an emotion [happy, sad, mad, bored, etc], there isn't any amount of food that you can eat that's ever going to make you feel full. food won't help non-food hungers. there are tons of resources on emotional eating out there and that's the place you want to start.
then you have to take into account that some foods just don't make some people feel full. in other words, not all calories and combinations are created equal. cereal is a pretty common culprit. there are a lot of people that feel just as hungry once they're done eating it as they were when they started. and that's true whether or not they just ate a 100 cals of it or 1000 cals of it. for whatever reason that food just doesn't register in their digestive tract as "food, we can stop being hungry right now." for me eggs are one of those foods. i like them, but they just don't do anything to keep me satisfied. so if i want to eat them, i need to make sure that i eat them with a meal that already keeps me full. you need to find out how long what foods keep you [note the time that you eat and then what time you get hungry again] and then start looking at what works and what doesn't and either tweak what doesn't to be more like what does or cut out what doesn't altogether.
be sure you aren't falling into the pitfall of fruits and veggies. they're very good for you, but they are poor snack choices by themselves. well, poor snack choices by themselves unless you're eating a head or a few pounds of them at once. fruits and veggies are, for the most part, carbs. carbs are really great now food, but they don't have anything that lasts a particularly long time [like protein or fat]. so when you eat them by themselves, they don't really keep you for very long and you're hungry again quickly. when you pair them with protein and fat, they tend to hold up because once the carbs are through there is still the fat and protein waiting in the wings. think of it this way, how many people do you know who have eating a stalk of celery or half a grapefruit and suddenly been stuffed? plain veggies are very good bulk, but you have to have something with and to back up the bulk.
then you get into how many calories you're eating. since this was an issue before you started cutting them, i left it for last. but if you drastically cut calories, it can take some time to adjust to the new level. i also don't know your age or weight or height, but the younger/taller/closer to your goal weight you are, the more likely it is that 1300 cals just isn't enough for you. so if you're 5' tall, the 1300 might be doable long term, but if you're 6' tall then you're close enough to where you should be that you really should be eating significantly more calories.

5/4/14 6:40 P

I found this.... 2. Myth or Fact: If you cut down on your food intake, you'll eventually shrink your stomach so you won't be as hungry.

Answer: Myth. Once you are an adult, your stomach pretty much remains the same size -- unless you have surgery to intentionally make it smaller. Eating less won't shrink your stomach, says Moyad, but it can help to reset your "appetite thermostat" so you won't feel as hungry, and it may be easier to stick with your eating plan.

So hang in there!

5/4/14 6:36 P

Make sure you are eating whole foods - no juice for example. Where do most of your calories come from? I would start each meal with a clear light soup of some sort and a big salad with a little homemade dressing. Don't eat instant mashed potatoes, have a baked potato instead. If you make something like a sausage for dinner, make sure it's chicken. Don't use oil to cook it, start with a little water. Then, don't be stingy with a few peppers - use an onion, julienned carrots, a whole pepper or two. vegetables and whole fruits can fill you better.

MOEY1958 Posts: 40
5/4/14 5:35 P

Will I ever feel less hungry? I never feel full even when I wasn't watching what I ate! People would say I am stuffed, we ate the same plate and I was still hungry! I even looked on line to see if your stomach shrank after eating less, NO it doesn't. I am eating in my range never under so aprox 1300 cal a day. I have asked myself if I just feel like eating or am I hungry!? I am flippen hungry :(

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