I am looking for advice on what to eat? I keep going over on calories.

Friday, September 10, 2010

I am winning with the exercising. I ran 1/4 of a mile today and walked the rest, but I made it further then usual and so I am psyched.

However, I am not winning the food battle. I started to write what I am eating and damn!! I eat a lot. I almost always go over on my calories. The only time I stay within my range is if I cut carbs down to almost nil and I know that isn't healthy. I seem to have a carb addiction and so I am staying away from bread and pasta.

I want to know what all you people who are losing are eating? HELP!! Please post what works for you.
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  • SJC831
    Keep up the exercise... still trying to nail down my eating habits too. Seems I do ok when I'm solo (shocker) and have a harder time when I eat with my other half. LOL I keep telling him he's supposed to be my support ... but so far... not so much.
    3867 days ago
    Everyone has made great suggestions already, so I won't repeat them, but I have one small hint that may help - have you checked out the meal plan suggestions on each day's nutrition tracker? If you don't like one plan, there are quite a few options to choose from. Even if you don't follow one of them, they may give you a clue as to what it is you can change in the way you are eating at present.
    Don't feel discouraged, cos most of us have been that way. I found that so long as I included some protein in each meal, added vegetables and fruit, I could have a slice or two of bread or similar each day and stay well within my limits. Haven't checked your page yet to know if you eat meat and/or fish, but they are so low carb you wouldn't believe.
    Good luck with it all,
    Chris. emoticon
    3869 days ago
    It will take some time to get your appetite smaller. I started to keep a food diary to help me lose weight and I found it very hard to stay within my calories. Now my calorie range for the day is way lower then a couple months ago. Also if you plan out 5-6 meals it is that much easier to keep portions smaller. Another thing that works well is figuring out when you are most hungry because you can arrange to consume more calories at that time. It will be trial and error to figure out what you not only like to eat but what will keep you full. But if you eat every 3 hours it is much more manageable.

    I'm not big on breakfast so my calories are pretty low, usually its oatmeal maybe with banana mixed in and some nutella :) or an egg and couple strips of turkey bacon along with a cup of coffee. Lunch as well is pretty small and so is my mid afternoon snack. I usually am hungrier at night so that's when I use up most of my calories for the day. I do try to include fruits and veggies in my meals as well.

    It will all fall into place. You are doing great!
    3869 days ago
    Drinking two cups of water before I sit down to eat each meal certainly keeps me from over eating at meals.

    * Air Popped Popcorn, cheese sticks, fruit and veggies prepared and left on the table or counter really increases your odds of snacking healthy!
    *Whole Grains
    *Fruits and Veggies with each meal

    Breakfast - usually: scrambled eggs with veggeis (mushroom, celery, green pepper, onion) or 1 Cup of raisin bran with 1 medium banana and 1/2 cup of milk or 3/4 cup honey nut cheerios, 1/4 C milk and 1 medium banana

    Lunch - salad/ toasted western (unless I had eggs for breakie), ham sandwich/salad or Campbells Chunky Chicken Noodle 1 cup and 1 serving (7) multi grain crackers for 200 calories!! I always include a fruit and veggie as well.

    Dinner - Chicken Caesar Salad which is the best low cal dinner ever....and I am stuffed. 1 boneless, skinless breast , 3 cups Romain Lettuce, 2 tbsp light Cesar dressing, 1/3 cup crutons, 1 tbsp bacon bits...YUM

    Grilled chicken/steak/pork chops (trimmed of fat) with cauliflower, broccoli or a salad

    Pasta - 1 serving, 1 cup of pasta sauce and 100g of lean minced turkey (rather than beef)

    Good Luck, hope some was helpful!
    3869 days ago
    My secret weapons are a giant fruit smoothie for breakfast, followed by giant salad for lunch...with black beans or a cup of vegetarian chili. Dinner is usually grilled veggies in a tortilla (whole wheat) along with a smaller salad. I try and eat a little tangerine or orange right after dinner...this usually helps kill my sweet tooth. Best of luck to you! You really can't eat too much salad. :o)
    3869 days ago
    I agree with those folks who've recommended that you eat more fresh fruits and veggies. If Americans should overeat anything, it should be their leafy greens. I recently read a study that said that most Americans don't eat enough veggies.

    Eat more veggies. For optimum health, a person should eat 6-9 servings a day.

    Also, you don't have to cut carbs to lose weight. Just make sure you're eating plenty of healthy carbohydrates that come from fresh fruit, veggies, whole grain breads and cereals, beans, etc... The carbs that people need to avoid or eat in moderation are the cookies, cakes, candy, muffins, soda, etc...

    You don't have your food log posted. so, we don't know what you're eating. I will say that you can't go wrong by increasing your intake of leafy greens. Have a big leafy green salad with lunch or as lunch. I never tire of salads.

    Eat your greens. That will make your insides healthy and when your insides are healthy, that will reflect on your outsides.

    3869 days ago
    My biggest change that keeps my calories in check is added fruit and veggies.... I eat as much fruit and as many veggies as I wish and I never go over calories!!!
    3869 days ago
    I don't know what your calorie range is, so it could be totally different from mine. But, I would suggest checking out the Biggest Loser cookbooks. They have some really good recipes and it gives clear, step by step instructions, plus shows how many calories are in each serving. They are high fiber which will keep you fuller, longer. We tried the sweet and sour chicken last night and it was awesome. They have hamburgers, meatball subs, chinese, mexican, soups and more. They have breakfast, lunch, dinner, snack and dessert recipes. I tried their breakfast banana split and it's good too! You get hot fudge on it! Hope this helps. BTW-keep up the good work with your exercise! emoticon
    3869 days ago
  • LAURIE404
    wow! I took a shower and checked my blog and already people are writing to help me with my diet. How sweet. Thank you. I am so in need of any advice on what to eat. Keep posting:) I am grocery shopping this afternoon.
    3869 days ago
    Well, I found I've changed things up alot just by seeing the reports on a daily basis. The main changes I've made are to use light mayo or even better mustard instead of mayo and to use quinoa, barley, buckwheat groats and all the new grains instead of bread and that helps me hit my grains /carbs for the day without higher calories.
    Recently I began making a smoothie for breakfast with a TBSP of protein powder since I was consistently under my carb and protein goals and high on fat.

    The toughest adjustment was the fat for me so I cut my meat portions by a 1/4 and am selecting less eggs and avocados. Although they are healthy I want to keep my meat at the 3/4 and so they are on my plate less often. I use butter but I've cut lots away by not eating bread as much. I set a limit on bread or pasta to one serving or two if having a sandwich a day. Whole grain pastas only!

    I have gotten to into the beans and legumes as yet. Not sure I like them although they would help alot.

    What helped me do all this is to track my food online and give it time. I deem time my greatest enemy although food used to be up there.

    So glad to hear the exercise is going well. Keep feeding that habit and I hope this helped some. emoticon
    3869 days ago
  • BECCAW1977
    I'm looking forward to hearing the suggestions as well. I need some ideas. I know I don't get enough fruits and veggies myself. Don't know if the same applies to you. And I'm so dependent on fast food. I've got to get in the habit of packing a lunch or something.
    3869 days ago
  • JS1971
    Have you increased your whole grains. Whole grain bread, pasta, black beans and fruits and vegtables will keep you fuller. I try to eat fruit at every meal, and always a salad with dinner with black beans on it BEFORE I eat any of my dinner. Also, a vegtable with lunch, carrots, mainly for me. If you make a point to get your 5-7 servings of fruits/veggies in every day it should help with your hunger. I have also eat very minimal amounts of processed foods (foods from a box with lots of chemicals/ingredients) Hope this helps. If you have any other questions, feel free to ask. emoticon
    3869 days ago
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