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2006/06/20, 12:52 PM
Yesterday I realized that portion control is the only thing keeping me from achieving my goals at this point in time. I can’t seem to stop myself from loading up my plate at dinner time. I’m doing great as far as exercise is concerned. I’ve also figured out the proper calories, fat/protein/carbs to get where I want to be. I have learned that I should eat 5-6 small meals during the day and each of these small meals should contain some fat/protein/carbs.
Now if I could consume 2500 cal. a day, that would not be a problem. However my daily caloric intake needs to be 1500-1600/day. I just can’t figure out what to eat. I usually eat at 9am (wheat muffin/fat free margarine/2% cheese/turkey/fat free yogurt drink/carrots, 340 cal. total), 1pm (wheat muffin/fat free margarine/2% cheese/turkey/carrots/WW mini cake, 350 cal. total).
The next time I eat is after my workout at about 4pm, this is where it gets difficult. I’m so hungry after I work out. Most of the time I will have a bowl of 1 cup 2% cottage cheese/1 sm. can of tuna/salsa, 320 cal. total (getting kind of tiered of that). That leaves me with 500 cal. for dinner. If I have my protein shake with milk 250 cal. instead of the cottage cheese & tuna I have a few more calories for dinner, but the shake leaves me hungry. At dinner time (shrimp ceasar salad or chicken & veggies or shrimp/corn/beans/2% cheese/ fat free sour cr. and salsa or…..) I always go over by at least 200 cal. Maybe because I feel hungry a lot during the day.
I do drink a lot of water and green tea. I found the green tea really helps to control my cravings, but I don’t have it every day. Hmmmm, maybe I should. If I go up to 1800 cal./day I do NOT lose weight or inches. I want to start using small dinner plates to keep myself from large portions, but it’s like a voice inside says: “Don’t use the small plate, you won’t get enough food, and you’re soooo hungry!”
Any input would be appreciated, thanks guys. :)
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/20, 01:00 PM
I don't really have any input myself(still learning)but I wanted to say I have the same problem.Come 3pm I am Starved!!!I can eat very well all morning and early afternoon,but then I fall off the wagon so to speak!I spend so much time being hungry that by dinner I'm famished and I want to eat and eat.I have also found that green tea really takes the edge off of the cravings but I can't take it after 2 or the caffeine keeps me up.
Anyhow...just wanted you to know I feel your pain sister!:)
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2006/06/20, 01:02 PM
I think, and as KC said I am not a expert on this but I think that you are not really eating 1500 cals a day I eat around 1800-2500 depending and rarely am I starving. That is just what I feel anyway.....
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/06/20, 01:10 PM
Well, I'm reading all the nutrition labels and write down everything I eat. If I don't know what's in it, I don't eat it. Every day except Sundays (cheat day). So I'm 100% sure I eat at least 1600 cal. per day, unless the nutrition labels are wrong:)
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/20, 01:11 PM
Thanks KC, it's good to know I'm not alone:)
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/20, 01:12 PM
Hmmm ok what it sounds like is that by the after noon you are starving and then at dinner feast (I do the same). I take it you are not seeing weight/fat loss then? Cause I would normaly say tht you need more calories throughout the day so your bloodsugar stays on a more even level.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/06/20, 01:22 PM
That's right, I've been stuck right around 199lbs for a while now and the inches aren't coming of either anymore. I have switched up my workouts, so I don't think that's the problem. Well, I know for sure that if I could stick to 1600 cal. a day (no more), I would lose weight for sure, I've seen it happen. My problem is that most days I end up eating around 1800 cal. and most of that is in the evening :( I do great until about 7pm at night. Either I load up at dinner time or if I manage to get to 1600 including dinner I still feel hungry and have some peanuts or crackers:angry:
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/20, 01:38 PM
Peanuts could be your problem.(??????)I know they are real high in fat and the crackers are a real carb problem.BUT I also know you are more in tune with what the proper foods are than I...you have advised me many times.I will lose the weight pretty quick when I can not eat after 6 and cut out carbs after 3,but I am left with feeling hungry so I can't sustain that for long,or else I feel a real urge to binge just to feel full(thats just me,not saying this is your problem manny).So we need a solution as to why we are hungry at night if we are maintaining needed calories throughout the day.Is it possible it is a mental issue??I know I can eat a great meal loaded with protien and healthy fats and feel like I haven't eaten anything an hour later.I know in my head I can't possibly be hungry but my stomach feels like it is.Is there a way to get past this kind of mental hurdle??Or does this sound like we are just not getting the proper foods??
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2006/06/20, 01:47 PM
If I am reading your post correctly, you are hacing about 700 calories for dinner, right? If so there is your problem. About 4oz of chicken with some steamed vegies should be well below that calorie amt. At 6ft 220lbs, I eat 2200 cal per day on avg and I am never hungry but I eat alot of chicken and vegies. Vegies should lower the cals but still fill you up.
Another item is the muffin. I may be wrong on this but a muffin is usually dense in calories. maybe another lower cal choice would help. If the muffin is not dense in cals, stratch the last paragraph
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2006/06/20, 01:51 PM
Good questions! I bet a lot of it is mental. I've pigged out for so many years and sat around doing nothing, that I'm sure my body is in shock. Not only am I working out 4-5 days a week since Feb. of 2006, I'm also eating a lot less since May of 2005. My body is trying it's hardest to get me back to the old days. Isn't it time to get a little easier? In the end I WILL WIN!!! If only it was a little less of a struggle:)
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/20, 01:52 PM
One of the things I had to do to control my fat intake was cut the nuts out of my diet. I was using almonds as an afternoon snack, but I couldn't seem to control how many I ate (I love almonds) and even though I know they are healthy, they were putting me over my limit. These days I keep a box of quaker oatmeal, regular flavor single serve packets, in my office. I have a packet and 10:30am and again at 3pm, most days. I just mix it in a styrofoam cup with hot water (I know, not very appetizing, but it works)On days that I know I'll be eating late, I'll add a scoop of protein powder to it. It seems to help curb my appetite when I get home from work. It also gives me my small meal 1.5 hrs before my workout. I also have a hard time keeping my carb intake up, so the oatmeal helps there as well. I too struggle with eating too much when I'm at home and the bottom line is being disciplined...but I have yet to master that one! I have a real problem with things like crackers, chips, cheese fish etc, so I just try and keep them out of the house. there is one week a month that I get completely out of control (bet you can you guess which week:surprised:)
For your late night hunger, why not plan a small bowl of low fat cottage cheese and berries every night-or something else similar...at least you'll know you're getting something and it'll be healthy. The other thing I've tried is going out for a walk at 8pm.
I know it's tough, I struggle with it as well.
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2006/06/20, 01:58 PM
Yes......, you're right about the muffin atiger it's 130 cal., but healthy cereal or oatmeal is just as much. You're also right about the veggies. The only thing is they give me extrem bloading and gas (beno does not help) so for my husbands sake I can't eat them every day:)
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/20, 02:04 PM
evening snack
8oz 2% cottage cheese
6-8 tbs of fat free cool whip
2-3 oz of crushed pineapple
1/3 to 1/2 packet of sugar free jello ( I like cherry)
mix it all up and enjoy
I mess with the ingredients to get it to be equal protein and carb
2nd suggestion when hungry late night
brush your teeth and use mouthwash
nothing will sound good to eat after that
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2006/06/20, 02:06 PM
Hmmmmm, oatmeal with water and protein powder.......yummy:surprised: ..... Well, maybe it tasts better than it sounds:big_smile: The cottage cheese at night is a good idea, but even that would put me over my limit. Maybe veggies is my only choice for dinner.
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/20, 02:09 PM
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Quoting from atiger:
2nd suggestion when hungry late night
brush your teeth and use mouthwash
nothing will sound good to eat after that
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That's a great idea, I will try that. The recipe sounds good too, thank you.
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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2006/06/25, 12:34 AM
Do whatever it takes to not eat after 7 pm. Trust me. My gym put on a "get fit" challenge - one of their tips was no eating after 7. I didn't change anything else in my diet and continued exercising as usual... I lost 10 lbs and 12 inches in 1 month. The first couple of nights are hard, but you get used to it. "They" say you should go to bed hungry. I too found that brushing my teeth helped - and drinking LOTS of water.
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2006/06/25, 07:07 AM
I have always believed that if your body is hungry, you should feed it. It's just what you feed it that will make or break you.
Food after 7 is fine, just make sure its not carb loaded (or no carbs at all), say fat-free cottage cheese.
Going to bed hungry? How is that a good health philosphy?
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Quoting from kaiaw:
Do whatever it takes to not eat after 7 pm. Trust me. My gym put on a "get fit" challenge - one of their tips was no eating after 7. I didn't change anything else in my diet and continued exercising as usual... I lost 10 lbs and 12 inches in 1 month. The first couple of nights are hard, but you get used to it. "They" say you should go to bed hungry. I too found that brushing my teeth helped - and drinking LOTS of water.
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If in doubt K.I.S.S.
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2006/06/25, 07:48 AM
Use a much smaller plate than what you are use too...fill half the plate with vegtables,1/4 with a carb and the other 1/4 with protein..instant portion control!
As for eating after 7pm,you need to give your body at least 3 hours to digest the food before going to sleep..in the evenings the metabolism slows down,and the food you eat in the evening isnt used for energy and can be stored as fat
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2006/06/26, 03:40 PM
Manny...I still gotta say it doesn't sound like you're eating very much...9am, 1PM, 4PM, and then 7PM?? By 10 am I've already had 3 meals and I still get right at 2k calories? You really need to double check your calorie count...somethings not adding up. I know when I try to count my calories I will sometime miscalculate the portions and 1 miscalculation can make a big difference. If it's not a miscalculation then are you just not splitting up the calories evenly? If you need to, squeeze yourself in another meal in their to keep yourself full and just cut back someplace else.
Also I know how you feel about Veggies I've never been a fan...but to reach my goals I had to get used to them and I did. Now I'll try to eat a salad a day...nothing special just some whole leaf spinach (tastes much better then lettuce and is better for you), some tomatoes and a good Vinageraitte...eat that before you fill your plate you won't feel like getting a bigger plate.
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2006/06/26, 03:52 PM
Thank you stump, I did double check my calories and I'm sure everything is correct. However I think I'm starting to get the hang of things. After writing this post I made some changes, using smaller plates, eating salad before dinner, splitting things up more. I did that 3 days in a row so far. I stayed within my calories and wasn't hungry at all. :big_smile: By the way I do love veggies, I just don't like the pain and suffering my husband has to go through when I eat them LOL:big_smile: Thanks everybody for the tips!!!
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"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them." -LOTR Trilogy
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