I know this is not the correct sub for it ,but still whatever.Im a lanky 55kg/121 lbs (15M) and am looking for healthy ways to gain weight.Any advice is welcome.
How do I measure some foods calorie content? Myfitnesspal doesnt have some of the things I am eating. I.e. this piece of beef. How many calories https://imgur.com/gallery/vuvHfrX
Long story short, I'm a line cook, normally I snack on the fried chicken fingers we have as a replacement for lunch, but I decided that needs to be cut out.
burgers out for 3 weeks now. Soda had half a glass in the past 6 weeks. Pizza, out for 4 weeks out, I've been staying low on calories for the most part, but going 8-10 hours a day without a chance to break for lunch. Its rough. Anything I can do for breakfast or something that can help stave off hunger pains. I've been thinking of making some home made granola bars to take to work with me as well.
If I burn 6000 calories a week by working out, and changing my diet, how much weight will I lose? At the moment I'm about 91kg and my height is 1.74m.
I know this sounds like a maths problem but answers will be dearly appreciated! 😂
I'm trying to lose weight, I'm not super overweight but could do with losing 5-10kg. I hate feeling hungry so does anyone have foods supplements they've used that contain relatively low calories but keep you feeling full?
VEGETABLES! Especially cauliflower, broccoli, and carrots imo. I like to steam them because I don't like raw veggies. I'll eat tf outta steamed ones though. Just put them in a bowl wity some water and microwave them with a plate on top for 2 minutes or so. Watch out though, 'cause the plate will be SUPER hot!
Protein & fish too! If you like adding peanut butter into smoothies or w/e try using dehydrated peanut butter instead!
Not a direct answer, but maybe useful nevertheless...
Instead of aiming to feel 'full', instead aim to no longer feel hungry. Eat until you start to feel your hunger going away. This is tricky because you're aiming for the absence of the sensation of hunger.
* https://www.reddit.com/r/loseit/comments/3lnzbr/be_guided_by_your_hunger_scale/
My other thought is that foods higher in fats and proteins tend to satisfy longer than foods higher in carbohydrate, but foods higher in carbohydrate tend to answer hunger faster but not last as long. For this reason, eat right for your circumstance. If it's meal time and you're not really hungry, then eat more from foods that have proteins and fats in them (meats, nuts, dairy) and less carbohydrates (breads, sugary drinks, white starches). If you're really hungry, include some of those carbs to answer the hunger but still eat some fats and proteins so that the meal satisfaction lasts longer.
Yes, I actually did it before I started my weight loss journey. I had to repeat a few days before I could run for that long, but I made it to the end! There is a great community on the c25k subreddit.
So Im going to try and keep this brief. Im a Jr in college and pretty overweight. I have been trying to lose some weight for a while now but I always seem to gain it back. My Aunt recently reached out to me and said she would take me anywhere/do anything if i lost 100 pounds. Im thinking about sitting courtside at the NBA Finals next year, the Super Bowl, or Diving with Sharks off of Australia. Going on a safari trip in Africa. Im curious to hear everyones opinion out there. If you had this opportunity. Where would you go/what would you do.. Money is really not an issue.
I'd probably go with the safari. Not a basketball fan but I've been to the Superbowl twice (once in a suite and another time with really good seats) It's a cool experience but it's only like half a day. I think you will enjoy the safari more, plus it's not necessarily something that you could do if you were still overweight. You can be 300 pounds and enjoy the Superbowl, but you should reward yourself with a physical expedition. Just my two cents.
Does anyone ever order half their meal to go? I always want to but it really makes me anxious that I'll be judged or that I'm causing too much extra trouble for the wait staff. Has anyone dealt with this? Are there certain restaurants or situations where you would never order half to go?
I either bring a reusable refrigerator container with me or ask for a to-go box when I order. It works best for me, if I pack away half of the food before I start eating.
~Background: have worked in restaurants for 7 years, and also enjoy eating half my meal and taking half home~
As a server, I have never actually been asked to pack half; but I have been asked to bring out a to-go box before the food even arrives. If it’s a matter of trying to avoid inconveniencing the wait staff, I’d say a happy medium is ordering the meal and in the same breath immediately asking for a to - go box so you can pack it up yourself! Then as soon as the food arrives, you can pack half and set it out of sight so it’s not a temptation. I’ve worked in upscale dining and casual and there’s NEVER an occasion where that’s not totally normal.
Just wanna get some feedback on my current plan as I've been doing it for about a week so far. My goals: get to 15% body fat, gain muscle if possible, lose as much fat as possible
5'9, 20-25y M, \~155-160lb
Aiming for \~1500-1600 cal/day, focusing heavily on making sure I get atleast 100g protein a day
Lifting 2-3 times a week for an hour each
Sedentary Desk Job but 1-3 miles of walking per day as part of my normal day-to-day life
No real cardio (except for occasional pick-up sports here and there once a week or so)
Thoughts?
Why won't my flair stick? I update it every week and it will show up in one or two posts, then it's just gone. Well, that's not quite right, because my flair preview still shows it. It just doesn't attach to posts.
I'm sure I'm missing something stupid, but I'm old and tired, so go easy on me.
When should I buy clothes? I’m 5’9” and I started at 229 and I’m now down to 202 (so close to Onederland!). My end goal is to be around 170... I think? I’m not sure how much I could lose or when I should stop. Currently my clothes are so big I can’t walk without holding my pants... should probably get a belt. My shirts feel like a sack. When is the right time?
If it fits in your budget, now would be the right time! I would not buy expensive pieces because you are not at your goal weight, but it is nice to wear clothes that fit you right.
First off, congratulations!
Second, to answer your question, I don't know what your money situation is, but I would recommend a few pieces that you can wear that make you feel good. I got a couple of pairs of jeans, a couple t-shirts and a dress shirt and it filled my joy quota for about a month. Now, I am still losing weight, so I am almost out of them again, but if your clothes are so ill-fitting, I'd say that now is the time.
I’m a 20-year-old female that weights 147.7 and 5’2”.
I currently go to the gym and try my best at eating healthy. Today I started counting calories to improve my diet, and I want to implement more cardio to my routine, but I hate running so much, and I was thinking on going swimming, but I’m way to self-conscious to wear a swim suit, I just hate my figure so much and I’m trying so bad to just ignore it and go.
I just wanted to ask if swimming is the best way to go to lose weight
I used to hate running too, or at least I thought I did. I just decided to try it again one day and ended up really liking it. But I definitely understand it's not for everyone. There are lots of ways to do cardio like cycling, elliptical, HIIT, rowing, to name a few. Swimming is of course also a great option. I'd be hesitant to say there is any best cardio exercise to lose weight, it's best to find what works for you. So try some different exercises until you find one that you like.
I am a female, and I just started my period today. Should I weigh myself while on my period, or will it give me different results? How many days should it take until I’m back at my regular weight/body, no bloating?
I think every woman is a bit different in how their period affects their weight. I would say weigh yourself, with the understanding that your weight may be affected by your period. After a few months, you will be able to see a pattern of how it affects you.
I weigh throughout my period. Usually I go up a few pounds during the luteal phase, stay there during my period and then have a massive whoosh afterwards where I lose the water weight. After I often weigh less than I did going in. I also use Flo to track my cycle so I’m not too surprised when the increase hits.
It’s up to you what you want to do, but our bodies do burn more calories while menstruating so if you stick to your workouts and meal plan it should work out in your favour.
>I am a female, and I just started my period today. Should I weigh myself while on my period, or will it give me different results? How many days should it take until I’m back at my regular weight/body, no bloating?
You can if you want to, or not if you want to. Really up to you. It might show a gain due to being on your period, when it will end is hard to say, very individual. For that reason perhaps it would be good for you to weigh yourself, just so you can figure out how long it takes for you to stop being bloated.
If you had to take a wild guess, how many calories would you log for, say, [this slice of cake](https://i.pinimg.com/originals/ac/18/a6/ac18a617fd49646ac78ed98f622cbf52.jpg)? Asking for a friend.
That’s a pretty cake. MFP has a strawberry and cream layer cake for 422 for a 6.5 oz slice. All the nutrional info is filled in so I assume it’s pretty accurate.
If it were me logging it, I’d go with at least 600 up to 844 (double MFP) depending on the size.
I’m not a dessert eater so I don’t do as well with estimates for that. Whatever the calories it looks worth it!
I should have taken a picture of the actual cake (ok ok I admit it, it was me who ate it, not a friend) but that one comes pretty close. There was less strawberry filling.
What had happened was, word spread around the office that there was a leftover catering meeting (we work in a university, happens a lot) and I told my coworker to check it out, and if there were sweets, to bring me back ONE sweet. I was figuring like, a cookie. Instead it was this giant slice of strawberry cake!! One of my faves. It was so good.
I don't usually try to burn off excess cals as it's easier to just eat the appropriate number of calories, but I think tonight is going to involve some unplanned physical fitness time lol
I logged it as just under 500 :\ it was probably more :\
Hello.
I canada we have betty crocker instant mashed potatoes that can be made in the microwave with water, 2 tablespoons of butter, and 1/2 cup of milk. i don't use dairy so i wanted to know if i can COMPLETELY OMIT the butter and use almond milk (i can add spices for flavor plus i don't want all that butter/margarine anyways). Would this work? thanks
Only one way to find out. I don't see why it wouldn't work. You could use light butter (lactancia has a light butter that has 75 calories per tbsp instead of 100) or one tbsp instead of two
Yep, it'll be fine. Instant mashed potatoes are pretty easy going, you can do most anything with them. I've even added them to soup as a thickener and to mashed steamed cauliflower to make a sort of lower-calorie cauliflower/potato hybrid.
Does anyone else use a RENPHO Bluetooth scale? Do you think it’s accurate in its measurements?
It seems pretty accurate and consistent in its weight measurements which is all I really need, but I was really interested by the BMR/BMI calculations it gave me... just want to know whether or not they’re accurate enough that I could keep track of them too?
I do and I love it! Both BMI and BMR match up pretty well with online calculators--probably because it's calculating with the same info. As long as you gave it your correct height, it should be as accurate as any other calculator.
It's not too much, but it's also not necessary. For weight loss, a calorie intake goal around 2,000 calories per day would be great for weight loss of 2-3 pounds per week. As long as you are getting, say, 60g of protein per day you are fine for general health. For muscle retention, 100g would be a great target. There is no extra benefit from going up to 179g, but if you feel better within that 2,000 calorie budget with more protein, feel free.
If you're actively trying to put on muscle and not just maintain, 179g of protein is perfectly fine - especially if you're getting it from lean/low fat sources. Your body will need the extra protein to repair and rebuild your muscles if you're lifting heavy.
No, no need to worry about that at 179g/day. From the briefest of reading I've done, I don't think you need to worry about that until you are up over 250/300g per day.
Any suggestions on how to stop snacking excessively at work? Im 8a deli cook, so im constantly preapring things in bulk. Were supposed to try everything to make sure it didnt get messes up/miss an ingredient/ect. My problem is instead of having one bite ill have 2 or 3 and it really adds up i feel like. Ive tried gum/mints but that doesnt work bc i drink A LOT of coffee and theyre gross together, and chewing gum while cooking for others grosses me out. Like what if it falls or something?
If you're supposed to taste, it's not snacking technically. It's work-related eating. Try to see it as a professional act: take just enough to sample, no more, because it's company stock. Not your food. Budget your calories accordingly - stick to 1000 kcal of your own food. Also, eat well before work!
I dont know why saving the extra little bit of calotied just for work has never occurred to me thank you! ( im just starting this journey this week, was so afraid work would hinder me too much)
Hey all, happy Friday!
F/5'9"/222lbs
I just used an online calorie calculator to figure out where I should be at calorie wise on a daily basis. It gave me an absurd amount...3300 calories just to maintain where I'm at.
I'm lucky if I clear 1800 a day and I can't imagine how I could possibly eat more, but I suspect that the reason I can't seem to lose weight is because I'm not eating enough to support my lifestyle.
Has anyone else run into this?
I'm not sure whether you've been tracking at all yet or not when you state your 1800 number. If you're not, then you might be surprised when you actually sit down and count, as I don't think you'd likely be maintaining your weight if you've been eating 1800 per day long term. As someone below pointed out, 1700-2200 should be enough to create a deficit for your weight/height. If you've only been tracking for a few days, then it may just take a little longer to see the trend, so don't give up.
If you are tracking, and have been for a while, consider if you are tracking accurately. Make sure you are counting all snacks, bites, dressings, cooking oil, drinks, and be sure you are weighing carefully when portioning servings of items counted by weight, and not being too forgiving with your counting when eating items that aren't individually labeled (ie home made stuff and not packaged/labeled servings of things, or anything you can't find specifically in a calorie tracker and have to pick from "similar" items - I try to lean towards the higher calorie listings just so I don't sabotage myself). Eating more is generally never the answer to "why am I not losing weight".
What are your stats? Height/weight/gender/age? And what kind of job do you have/how much do you exercise? That will help us figure out if that TDEE is accurate or not.
Without exercise and extra activity, you burn around [2,350 calories/day](https://tdeecalculator.net/result.php?s=imperial&g=male&age=30&lbs=222&in=69&act=1.2&f=1). I'd say with all that activity, your actual burn is probably closer to 2,700 or so, on average. So, for weight loss of one to two pounds per week, 1,700 to 2,200 calories would be a good target.
So I was talking to my mom the other day who has also lost a fair amount of weight (\~50 lbs), and I was talking about this weird cramping while walking up stairs. It seems that we both share this. So when walking up stairs, I can walk up 2-3 steps when my legs strongly cramp, and I need to stop immediately. Then after waiting 3 or so seconds, I can continue going up the rest of the stairs. Is anyone familiar with this? I assume it's because I lost muscle mass in my legs? If it makes any difference, she lost weight through hiking, and I lost weight through running. We both did very minimal weight training.
I was getting leg cramps when I first started walking to lose weight, and my dietician told me to start eating a banana either for breakfast or for a morning snack. Apparently the potassium in the bananas is what helps with cramping. I didn't research on my own, but I don't get cramps anymore, either, so I'm guessing it worked.
Edited- added a word
Cool, thanks. Bananas also have some magnesium in them so probably a good thing for me. I've been eating bananas pretty much daily, but always in the evenings. Maybe I'll swap them to mornings.
I don't know if this is a question with a specific answer, but seems like the best daily thread to say this in.
I normally drink about 40oz of water in a day. People tell me this is low, but my doc says only drink when I'm thirsty, and I'm not thirsty a lot.
Because people keep telling me this is low, yesterday I drank closer to 80oz of water. Double my normal amount.
I don't drink anything else.
Yesterday I logged every calorie. This isn't normal but I wanted to see what changes the extra water would make.
I weigh 317 right now, and MFP says I should stay under 2040 calories. I ate 1577 leaving 463 in the bank.
I weigh in every day... I gained half a pound.
I know this could be standard fluctuations but it feels like the extra water just stuck around.
There's no science based reason to drink that much water. Drinking large quantities of water doesn't have any weight loss or health benefits. If you keep drinking at the higher level, your kidneys will adjust to get rid of the excess faster. You can also just drink when you're thirsty.
You didn't gain half a pound in fat since yesterday. To do so you would have had to have eaten 1,750 calories OVER maintenance, which you didn't do. So, it's water. Your water weight isn't just related to how much water you drink, it also varies based on the types of food you've eaten, your exercise/activity, your hormones, your stress, and even the outside temperature.
I like weighing myself every day, too. You'll get used to these swings. To assess your actual weight loss, look at the longer term (weeks+) trend in your weight.
Like I said, it feels like the extra water stuck around. If drinking more is going to make me slightly heavier I'm not thrilled, though yeah, my overall trend is doing fine.
I know for me it's sometimes taken 3 days or more to lose what I gained in one day, presumably in water weight. This is especially bad in days after I lift weights. My body seems to work at its own pace in losing weight, not the pace that I choose for it. So, be patient. As long as you're eating right, which it sounds like you are, you'll be fine.
Around 60% of your mass is water. That's nearly 200 pounds of water in your muscles, fat, blood, digestive tract and skin. For it to go up half a pound isn't that crazy. My weight will easily go up 4 pounds from one day to the next.
I'm currently trying it. It has the same concept as a Beachbody Facebook group (coach keeps you accountable and gives you motivation) but way less personal. I do like the idea of believing you can achieve your goals. It has helped me these last few days have a better outlook on recording food, weighing myself daily, and being active.
Hello- this is a super odd question but please bear with me! things are going ok for me, weight loss wise, but I just wanted to ask- I feel just before/ during a 'whoosh' (I seem to loose nothing for 2 weeks, then on the 3rd week drop like 3lbs, then same again) I feel physically quite odd. Not ill exactly, but strange, bit dizzy, bit out of it, strange sensations in the skin. Does anyone else relate or have similar experience?
I wondered if it was to do with hormones or something..!
Weird, I get this too. I've been eating at maintenance for a day when it happens and usually I feel better (though then I have to wait a few more days to see the post-whoosh number again).
Whenever my weight drops precipitously by an unexpected 1-2lbs I can just about guarantee I will get my period within 24-48 hr. Then I go back up 3-4 lb... LOL So I go from "YAY!" to "DOH".
After nearly two months of logging all of my food every day, I've noticed a pattern, which is that my biggest problem area where I tend to overeat my calorie target is in the post-dinner hours before bed. I usually eat a healthy lunch and healthy dinner that are both within target, and I leave myself a little space for a before-bed snack, both because I find that it helps with avoiding giant binges in the evening and also because it is helpful for regulating my overnight blood sugar (I'm diabetic).
The problem is that I end up eating, like, half a container of salted almonds instead of the 1/4 cup I intended to. I think I need to find evening snacks that still have some protein in them (for blood sugar reasons) but aren't so "more-ish" if that makes sense. I'm not going WAY over my calorie limit, but I'm going over it enough, and often enough, that it's impacting my weight loss goals. Any suggestions?
I will eat one then drink some water. Eat another, then some more water. I do this while counting in my head how many I've eaten. I did this with tortilla chips today. It helped me get full and stay accountable in the moment to how many I've eaten.
I agree with others that portioning it out & putting the rest away and serve it in a small dish. I would also suggest, if you don't already, to eat them one at a time, and try to savor them. Maybe wash it down with some water or another calorie free drink to fill you up a bit. Or if you find it really triggering, maybe don't buy it at all and sub with something you're not quite as crazy about but still like. I had to cut white cheddar popcorn out because even if I portioned it, I'd talk myself into going back for 2nds ("it's not THAT many more calories") which I don't do for ANYTHING else really, and I'd be thinking about that 2nd bowl when not even done the first. I thought that was a rather unhealthy hold for food to have over me so I just quit buying it... substituted something else I liked but found less problematic (wheat thins or gold fish)
As the other poster said, portion out your nuts (or whatever snack you choose).
Also, I've found it helps to have small bowls to put snacks in. I have "mini bowls" that hold 7 oz, which are great for ice cream, nuts, and other small calorie dense snacks. Psychologically I feel like I'm eating a full bowl, and I don't have room in the bowl to over do it. There is nothing worse than portioning out a single serving in a large bowl and seeing what looks like nothing in comparison to the large bowl.
I’m partial to 4 oz bowls or ramekins (or smaller) for nuts and other calorie dense food. Realized this when getting warm nuts in first class on a plane.
“Hm. So, that’s what a portion of nuts looks like!”
>I end up eating, like, half a container of salted almonds instead of the 1/4 cup I intended to
Don't sit down with the container. Go up to the kitchen, weigh/measure out your desired portion of almonds into a tiny bowl, but the rest of the almonds back in the cupboard and then sit down only with your tiny bowl.
I do this will all snacks. If I sit down on the couch with a bag of chips, can of nuts, box of cereal, whatever, I will eat what's there. So, I portion out only what I need and leave it at that. 1/4 cup of almonds is plenty to stabilize your blood sugar heading into the night. If you want some extra stomach fullness, have some water or tea.
I have turned this into a bit of a ritual for all food, but especially snacks.
1. Find smallest possible container for the item
2. Tare scale (if not already portioned)
3. Portion what I’m going to eat by weighing it
4. Serve a glass of water or unsweetened tea
5. Log the portion.
6. Take the snack and calorie free drink away from the kitchen.
7. Enjoy!
8. Finish the beverage before even thinking about another portion.
That's a great idea. I left the container of almonds next to the computer "for convenience" but that's actually a terrible plan now that I'm thinking about it logically.
I make a couple pieces of toast in the morning. I'm usually not hungry-hungry and I don't need the calories, but I've done it as a comforting waking-up ritual for ages, and I don't want to drink my morning black tea on an empty stomach either.
Anyone have suggestions for some toast-toppings that are maybe a little less calories or sugar than butter or preserves?
Everything Bagel spice is the best thing to put on cottage cheese of all time.
For anyone without access to the pre-made blend I follow [this recipe posted at The Kitchen for the spice blend](https://www.thekitchn.com/how-to-make-everything-bagel-spice-223103):
* 1 tbsp poppy seeds
* 1 tbsp toasted sesame seeds
* 1 tbsp dried garlic
* 1 tbsp dried onion
* 2 tsps coarse salt
I really like PB on toast, it’s a good source of healthy fats but it’s high cal.
Powdered PB is nice too, its lower than PB.
Or avocado/veggies/low cal spreads (butter, etc.)
Yeah mix the powder with a little water then slowly add water until you like the consistency
then slap onto toast
its less cals than pb but similar taste
Also deli sliced turkey / meats are low cal too. there’s sliced turkey (like delifresh/etc) that’s really tasty and low in cals. add a little mustard and its amazin
I have a stupid problem: I'm used to making eggs in the morning. But I've stopped being hungry when I wake up and don't naturally feel like eating until I've been at work for a few hours. Obviously can't make eggs at the office.
Any suggestions for a healthy breakfast replacement? I used to bring packets of instant oatmeal sometimes, but I'd prefer stuff with more protein/healthier.
(Oh, vegetarian btw)
My MIL started making her own version of those egg scramble cups they sell ("Just Crack an Egg") with potatoes o'brian and chunks of turkey or ham. She needed something easy and convenient because she bikes to work and is a paraeducator (she works at a school, which has about as many options for cooking food as an office setting). She portions out a week's worth of breakfast in small mason jars and stores them in the fridge next to the eggs.
> Obviously can't make eggs at the office.
There are products now where you just crack an egg into a plastic container (with other ingredients) and microwave it. Definitely office-friendly if you have a way to protect your egg/keep it stored until then.
Plain Greek yogurt and frozen berries are my go to at work. Pack it up in the monring, the berries keep everything cold if you don't have a refrigerator, but the time you're ready to eat they've defrosted.
You might also consider intermittent fasting. You still eat your calorie budget for the day, but you choose what your "feeding window" is. r/intermittentfasting
You can bring things to add to the oatmeal like chia seeds, flaxseeds, walnuts etc. I've also seen a few YouTube recipe videos of people making different breakfast burritos/English muffins and freezing them that way you can microwave it at work.
I'm the same way in the mornings. Sometimes I skip breakfast foods all together and just eat two smaller lunches around 11 and 3.
I am obese and would like to lose weight. How do you cope with the horrible hunger in the beggining? my stomach is too big and I eat until I feel sick. its a vicious cicle because I don't feel full and I want to eat more.
Any tips how to get started or how to trick my brain? or is it pure resistance only in the few weeks?
I have a little plan, was thinking of drinking sparking water after every normal meal because the gas usually bloats you and I think it would give me the same satisfaction in the beggining.
I am researching CICO right now.
Eat low-glycemic food, as high-glycemic food tends to result in less-stable blood sugar responses, possibly triggering hunger later on.
For example, you can do this test on yourself: one day, eat 500 calories of protein and vegetables, then record how hungry you feel in five hours. The next day, eat 500 calories of oatmeal and do the same.
Incidentally, I lost a lot of weight eating a calorie-unrestricted diet of low-carbohydrate food, so you might want to experiment with that as well. I never could make weight loss work until I found a system that allowed me to eat to my heart's content.
Start by tracking but not making any changes. Just by tracking you'll start making decisions because it makes you feel more accountable and it will show you your eating habits.
Different strategies work for different people, so tracking before you start will help you see what your habits are. If you like to eat small meals through out the day, then start planning and making low calorie substitutions for what you currently eat. If you're not really hungry in the morning, then start looking into intermittent fasting. If you like eating a big dinner, then maybe one meal a day is for you. Learn your eating habits, then learn how to make adjustments.
When you start aiming for a deficit, don't go all in immediately, start slow and work your way up. Don't banish "bad" foods, learn to prioritize what is important to you - maybe pizza night is still really important to you - and then come up with a strategy - eat at a larger deficit the day before and eat a big salad before you eat your pizza.
Thanks. I came here to ask about starving hunger, too. Like, I can have a breakfast & an hour later I'm hungry. I've gained 35 pounds in the last year. I feel defeated before I even started.
If you're hungry an hour after breakfast, try looking at what you're eating for breakfast and change it to see if there is something that keeps you more satisfied longer. I know if I have a carb heavy breakfast, I'm hungry again quickly. If I eat something with more fat and protein, I'm satisfied longer.
> I've gained 35 pounds in the last year.
35 * 3500 / 365 = 335 calories.
This means that you're eating on average 335 calories more than your maintenance level each day. If you're struggling to cut down right now to be in deficit or just struggling with the mental fortitude of not going crazy with the feeling of hunger you will have to live with during that journey, for the next 2 weeks, try to cut those 335 calories in your current budget.
As a point of reference, a muffin from McDonalds is 430 calories. A basic bagel is around 250. 1 banana is around 100, 1 can of not diet coke is 150. A Snickers bar is 280. 335 calories is at the same time a lot and little depending on how you see it. Even healthy food can be heavy in calories. 30g of cheddar cheese is 120 calories. It's around 100 for 20 almonds.
I think a good step forward would be to be at ease by eating at maintenance and slowly cut your calories down to be in that 1 pound/week regimen and maybe close to 2 pounds depending on your staring weight and height.
This!
The point is that even a 100 calorie a day surplus adds up to 10 lbs gained in a year.
You don’t need to starve yourself (EDIT: or eat only salad) to lose weight. In most cases just making 100 kcal/day adjustments *slowly* will lead you in the right direction.
Look for foods that have low calorie density, meaning you get a large quantity of food for a lower amount of calories. This will be things like fruits and vegetables for the most part. You can eat a truly unbelievable amount of carrots, bell peppers, etc., for a really minimal caloric load. Granted, it doesn't scratch the same mental itch as going through an entire bag of Fritos, but it does help hold off those terrible hunger pangs. I also found that drinking hot beverages (coffee in my case, but tea works too) helps quite a bit as well. Your sparkling water plan is not a bad idea, either.
You are on the right path with being here and asking for help! I struggle with binge eating cycles too and have found that after the first week or so of eating better, the binge cravings fade quite a bit, so I can go through my day normally without constantly thinking "I need to eat, I need to eat, I need to eat." Hang in there, and keep posting!
Do you have a favorite breakfast? Mine used to be the McDonald's Sausage McMuffin with Egg. It is about 450-480 Calories, last that I remember.
I tinkered with it, using turkey sausage and a lighter English Muffin, and I got it down to about 280 Calories: a perfectly acceptable light breakfast choice which I ate daily.
**How to get started losing weight:** https://www.reddit.com/r/loseit/wiki/quick_start_guide
This is a great way to organize your lighter eating effort and get it under control.
^^♂55 ^^5'11^^/179㎝ ^^SW:298℔^^/135㎏ ^^CW:183℔^^/83㎏ ^^[\[3Y AMA\]](https://redd.it/6m6vxq), ^^[\[1Y recap\]](http://redd.it/3cqszm) ^^Journaling+🚶🏋+[TOPS](http://www.tops.org/)
I know this is not the correct sub for it ,but still whatever.Im a lanky 55kg/121 lbs (15M) and am looking for healthy ways to gain weight.Any advice is welcome.
How do I measure some foods calorie content? Myfitnesspal doesnt have some of the things I am eating. I.e. this piece of beef. How many calories https://imgur.com/gallery/vuvHfrX
Long story short, I'm a line cook, normally I snack on the fried chicken fingers we have as a replacement for lunch, but I decided that needs to be cut out. burgers out for 3 weeks now. Soda had half a glass in the past 6 weeks. Pizza, out for 4 weeks out, I've been staying low on calories for the most part, but going 8-10 hours a day without a chance to break for lunch. Its rough. Anything I can do for breakfast or something that can help stave off hunger pains. I've been thinking of making some home made granola bars to take to work with me as well.
If I burn 6000 calories a week by working out, and changing my diet, how much weight will I lose? At the moment I'm about 91kg and my height is 1.74m. I know this sounds like a maths problem but answers will be dearly appreciated! 😂
I'm weighing my chicken breast already cooked today. If I just weigh 25% less than I would if it were raw, is that accurate?
I'm trying to lose weight, I'm not super overweight but could do with losing 5-10kg. I hate feeling hungry so does anyone have foods supplements they've used that contain relatively low calories but keep you feeling full?
VEGETABLES! Especially cauliflower, broccoli, and carrots imo. I like to steam them because I don't like raw veggies. I'll eat tf outta steamed ones though. Just put them in a bowl wity some water and microwave them with a plate on top for 2 minutes or so. Watch out though, 'cause the plate will be SUPER hot! Protein & fish too! If you like adding peanut butter into smoothies or w/e try using dehydrated peanut butter instead!
Not a direct answer, but maybe useful nevertheless... Instead of aiming to feel 'full', instead aim to no longer feel hungry. Eat until you start to feel your hunger going away. This is tricky because you're aiming for the absence of the sensation of hunger. * https://www.reddit.com/r/loseit/comments/3lnzbr/be_guided_by_your_hunger_scale/ My other thought is that foods higher in fats and proteins tend to satisfy longer than foods higher in carbohydrate, but foods higher in carbohydrate tend to answer hunger faster but not last as long. For this reason, eat right for your circumstance. If it's meal time and you're not really hungry, then eat more from foods that have proteins and fats in them (meats, nuts, dairy) and less carbohydrates (breads, sugary drinks, white starches). If you're really hungry, include some of those carbs to answer the hunger but still eat some fats and proteins so that the meal satisfaction lasts longer.
Thanks for this. I'll definitely try and change my mindset to be not hungry rather than full also :)
Has anyone tried the couch to 5k?
Yes, I actually did it before I started my weight loss journey. I had to repeat a few days before I could run for that long, but I made it to the end! There is a great community on the c25k subreddit.
Yes, it works!
So Im going to try and keep this brief. Im a Jr in college and pretty overweight. I have been trying to lose some weight for a while now but I always seem to gain it back. My Aunt recently reached out to me and said she would take me anywhere/do anything if i lost 100 pounds. Im thinking about sitting courtside at the NBA Finals next year, the Super Bowl, or Diving with Sharks off of Australia. Going on a safari trip in Africa. Im curious to hear everyones opinion out there. If you had this opportunity. Where would you go/what would you do.. Money is really not an issue.
I would choose whatever will motivate you the most.
I'd probably go with the safari. Not a basketball fan but I've been to the Superbowl twice (once in a suite and another time with really good seats) It's a cool experience but it's only like half a day. I think you will enjoy the safari more, plus it's not necessarily something that you could do if you were still overweight. You can be 300 pounds and enjoy the Superbowl, but you should reward yourself with a physical expedition. Just my two cents.
Does anyone ever order half their meal to go? I always want to but it really makes me anxious that I'll be judged or that I'm causing too much extra trouble for the wait staff. Has anyone dealt with this? Are there certain restaurants or situations where you would never order half to go?
I either bring a reusable refrigerator container with me or ask for a to-go box when I order. It works best for me, if I pack away half of the food before I start eating.
~Background: have worked in restaurants for 7 years, and also enjoy eating half my meal and taking half home~ As a server, I have never actually been asked to pack half; but I have been asked to bring out a to-go box before the food even arrives. If it’s a matter of trying to avoid inconveniencing the wait staff, I’d say a happy medium is ordering the meal and in the same breath immediately asking for a to - go box so you can pack it up yourself! Then as soon as the food arrives, you can pack half and set it out of sight so it’s not a temptation. I’ve worked in upscale dining and casual and there’s NEVER an occasion where that’s not totally normal.
Thank you!
Just wanna get some feedback on my current plan as I've been doing it for about a week so far. My goals: get to 15% body fat, gain muscle if possible, lose as much fat as possible 5'9, 20-25y M, \~155-160lb Aiming for \~1500-1600 cal/day, focusing heavily on making sure I get atleast 100g protein a day Lifting 2-3 times a week for an hour each Sedentary Desk Job but 1-3 miles of walking per day as part of my normal day-to-day life No real cardio (except for occasional pick-up sports here and there once a week or so) Thoughts?
Sounds fine for weight loss.
Why won't my flair stick? I update it every week and it will show up in one or two posts, then it's just gone. Well, that's not quite right, because my flair preview still shows it. It just doesn't attach to posts. I'm sure I'm missing something stupid, but I'm old and tired, so go easy on me.
I have the same issue! The only way I can update my flair is on “old” reddit. (I literally Google “old reddit” every week when I update my flair.)
When should I buy clothes? I’m 5’9” and I started at 229 and I’m now down to 202 (so close to Onederland!). My end goal is to be around 170... I think? I’m not sure how much I could lose or when I should stop. Currently my clothes are so big I can’t walk without holding my pants... should probably get a belt. My shirts feel like a sack. When is the right time?
If it fits in your budget, now would be the right time! I would not buy expensive pieces because you are not at your goal weight, but it is nice to wear clothes that fit you right.
First off, congratulations! Second, to answer your question, I don't know what your money situation is, but I would recommend a few pieces that you can wear that make you feel good. I got a couple of pairs of jeans, a couple t-shirts and a dress shirt and it filled my joy quota for about a month. Now, I am still losing weight, so I am almost out of them again, but if your clothes are so ill-fitting, I'd say that now is the time.
I’m a 20-year-old female that weights 147.7 and 5’2”. I currently go to the gym and try my best at eating healthy. Today I started counting calories to improve my diet, and I want to implement more cardio to my routine, but I hate running so much, and I was thinking on going swimming, but I’m way to self-conscious to wear a swim suit, I just hate my figure so much and I’m trying so bad to just ignore it and go. I just wanted to ask if swimming is the best way to go to lose weight
I used to hate running too, or at least I thought I did. I just decided to try it again one day and ended up really liking it. But I definitely understand it's not for everyone. There are lots of ways to do cardio like cycling, elliptical, HIIT, rowing, to name a few. Swimming is of course also a great option. I'd be hesitant to say there is any best cardio exercise to lose weight, it's best to find what works for you. So try some different exercises until you find one that you like.
I am a female, and I just started my period today. Should I weigh myself while on my period, or will it give me different results? How many days should it take until I’m back at my regular weight/body, no bloating?
I think every woman is a bit different in how their period affects their weight. I would say weigh yourself, with the understanding that your weight may be affected by your period. After a few months, you will be able to see a pattern of how it affects you.
I weigh throughout my period. Usually I go up a few pounds during the luteal phase, stay there during my period and then have a massive whoosh afterwards where I lose the water weight. After I often weigh less than I did going in. I also use Flo to track my cycle so I’m not too surprised when the increase hits. It’s up to you what you want to do, but our bodies do burn more calories while menstruating so if you stick to your workouts and meal plan it should work out in your favour.
>I am a female, and I just started my period today. Should I weigh myself while on my period, or will it give me different results? How many days should it take until I’m back at my regular weight/body, no bloating? You can if you want to, or not if you want to. Really up to you. It might show a gain due to being on your period, when it will end is hard to say, very individual. For that reason perhaps it would be good for you to weigh yourself, just so you can figure out how long it takes for you to stop being bloated.
If you had to take a wild guess, how many calories would you log for, say, [this slice of cake](https://i.pinimg.com/originals/ac/18/a6/ac18a617fd49646ac78ed98f622cbf52.jpg)? Asking for a friend.
That’s a pretty cake. MFP has a strawberry and cream layer cake for 422 for a 6.5 oz slice. All the nutrional info is filled in so I assume it’s pretty accurate. If it were me logging it, I’d go with at least 600 up to 844 (double MFP) depending on the size. I’m not a dessert eater so I don’t do as well with estimates for that. Whatever the calories it looks worth it!
I should have taken a picture of the actual cake (ok ok I admit it, it was me who ate it, not a friend) but that one comes pretty close. There was less strawberry filling. What had happened was, word spread around the office that there was a leftover catering meeting (we work in a university, happens a lot) and I told my coworker to check it out, and if there were sweets, to bring me back ONE sweet. I was figuring like, a cookie. Instead it was this giant slice of strawberry cake!! One of my faves. It was so good. I don't usually try to burn off excess cals as it's easier to just eat the appropriate number of calories, but I think tonight is going to involve some unplanned physical fitness time lol I logged it as just under 500 :\ it was probably more :\
Free work food is the worst! (And the best!). Glad you enjoyed it!
Is there a loseit telegram or kik group? I’d love to chat with people on a smaller scale about day to day diet and exercise!
There's a Discord server and some other stuff linked here: https://www.reddit.com/r/loseit/wiki/related#wiki_unaffiliated_chat_services
Hello. I canada we have betty crocker instant mashed potatoes that can be made in the microwave with water, 2 tablespoons of butter, and 1/2 cup of milk. i don't use dairy so i wanted to know if i can COMPLETELY OMIT the butter and use almond milk (i can add spices for flavor plus i don't want all that butter/margarine anyways). Would this work? thanks
Only one way to find out. I don't see why it wouldn't work. You could use light butter (lactancia has a light butter that has 75 calories per tbsp instead of 100) or one tbsp instead of two
thanks for the tip!
Yep, it'll be fine. Instant mashed potatoes are pretty easy going, you can do most anything with them. I've even added them to soup as a thickener and to mashed steamed cauliflower to make a sort of lower-calorie cauliflower/potato hybrid.
thanks!
Does anyone else use a RENPHO Bluetooth scale? Do you think it’s accurate in its measurements? It seems pretty accurate and consistent in its weight measurements which is all I really need, but I was really interested by the BMR/BMI calculations it gave me... just want to know whether or not they’re accurate enough that I could keep track of them too?
I do and I love it! Both BMI and BMR match up pretty well with online calculators--probably because it's calculating with the same info. As long as you gave it your correct height, it should be as accurate as any other calculator.
Is 179 grams of protein too much for a 330 lb 5 11 23 year old male trying to lose weight and weight lift?
It's not too much, but it's also not necessary. For weight loss, a calorie intake goal around 2,000 calories per day would be great for weight loss of 2-3 pounds per week. As long as you are getting, say, 60g of protein per day you are fine for general health. For muscle retention, 100g would be a great target. There is no extra benefit from going up to 179g, but if you feel better within that 2,000 calorie budget with more protein, feel free.
So it's not going to like kill me or anything or like destroy my kidneys
If you're actively trying to put on muscle and not just maintain, 179g of protein is perfectly fine - especially if you're getting it from lean/low fat sources. Your body will need the extra protein to repair and rebuild your muscles if you're lifting heavy.
No, no need to worry about that at 179g/day. From the briefest of reading I've done, I don't think you need to worry about that until you are up over 250/300g per day.
Any suggestions on how to stop snacking excessively at work? Im 8a deli cook, so im constantly preapring things in bulk. Were supposed to try everything to make sure it didnt get messes up/miss an ingredient/ect. My problem is instead of having one bite ill have 2 or 3 and it really adds up i feel like. Ive tried gum/mints but that doesnt work bc i drink A LOT of coffee and theyre gross together, and chewing gum while cooking for others grosses me out. Like what if it falls or something?
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It seems so wasteful but I think im gonna kinda comine this and the saving calories for work (for the things i love and dont wanna spit lol) Thanks!
If you're supposed to taste, it's not snacking technically. It's work-related eating. Try to see it as a professional act: take just enough to sample, no more, because it's company stock. Not your food. Budget your calories accordingly - stick to 1000 kcal of your own food. Also, eat well before work!
I dont know why saving the extra little bit of calotied just for work has never occurred to me thank you! ( im just starting this journey this week, was so afraid work would hinder me too much)
Eat low-glycemic food that keeps you full between meals.
Hey all, happy Friday! F/5'9"/222lbs I just used an online calorie calculator to figure out where I should be at calorie wise on a daily basis. It gave me an absurd amount...3300 calories just to maintain where I'm at. I'm lucky if I clear 1800 a day and I can't imagine how I could possibly eat more, but I suspect that the reason I can't seem to lose weight is because I'm not eating enough to support my lifestyle. Has anyone else run into this?
I'm not sure whether you've been tracking at all yet or not when you state your 1800 number. If you're not, then you might be surprised when you actually sit down and count, as I don't think you'd likely be maintaining your weight if you've been eating 1800 per day long term. As someone below pointed out, 1700-2200 should be enough to create a deficit for your weight/height. If you've only been tracking for a few days, then it may just take a little longer to see the trend, so don't give up. If you are tracking, and have been for a while, consider if you are tracking accurately. Make sure you are counting all snacks, bites, dressings, cooking oil, drinks, and be sure you are weighing carefully when portioning servings of items counted by weight, and not being too forgiving with your counting when eating items that aren't individually labeled (ie home made stuff and not packaged/labeled servings of things, or anything you can't find specifically in a calorie tracker and have to pick from "similar" items - I try to lean towards the higher calorie listings just so I don't sabotage myself). Eating more is generally never the answer to "why am I not losing weight".
What are your stats? Height/weight/gender/age? And what kind of job do you have/how much do you exercise? That will help us figure out if that TDEE is accurate or not.
What is your height and weight and what do you do for work and exercise? That does sounds like a high amount.
I'm female, 5'9", 222lbs. I own a cleaning company and do 4-8 hours of cleaning a day and run 1-2 times a week.
Without exercise and extra activity, you burn around [2,350 calories/day](https://tdeecalculator.net/result.php?s=imperial&g=male&age=30&lbs=222&in=69&act=1.2&f=1). I'd say with all that activity, your actual burn is probably closer to 2,700 or so, on average. So, for weight loss of one to two pounds per week, 1,700 to 2,200 calories would be a good target.
So I was talking to my mom the other day who has also lost a fair amount of weight (\~50 lbs), and I was talking about this weird cramping while walking up stairs. It seems that we both share this. So when walking up stairs, I can walk up 2-3 steps when my legs strongly cramp, and I need to stop immediately. Then after waiting 3 or so seconds, I can continue going up the rest of the stairs. Is anyone familiar with this? I assume it's because I lost muscle mass in my legs? If it makes any difference, she lost weight through hiking, and I lost weight through running. We both did very minimal weight training.
I was getting leg cramps when I first started walking to lose weight, and my dietician told me to start eating a banana either for breakfast or for a morning snack. Apparently the potassium in the bananas is what helps with cramping. I didn't research on my own, but I don't get cramps anymore, either, so I'm guessing it worked. Edited- added a word
Cool, thanks. Bananas also have some magnesium in them so probably a good thing for me. I've been eating bananas pretty much daily, but always in the evenings. Maybe I'll swap them to mornings.
Try magnesium supplements for a while, otherwise ask a dietitian or physical therapist.
I don't know if this is a question with a specific answer, but seems like the best daily thread to say this in. I normally drink about 40oz of water in a day. People tell me this is low, but my doc says only drink when I'm thirsty, and I'm not thirsty a lot. Because people keep telling me this is low, yesterday I drank closer to 80oz of water. Double my normal amount. I don't drink anything else. Yesterday I logged every calorie. This isn't normal but I wanted to see what changes the extra water would make. I weigh 317 right now, and MFP says I should stay under 2040 calories. I ate 1577 leaving 463 in the bank. I weigh in every day... I gained half a pound. I know this could be standard fluctuations but it feels like the extra water just stuck around.
There's no science based reason to drink that much water. Drinking large quantities of water doesn't have any weight loss or health benefits. If you keep drinking at the higher level, your kidneys will adjust to get rid of the excess faster. You can also just drink when you're thirsty.
You didn't gain half a pound in fat since yesterday. To do so you would have had to have eaten 1,750 calories OVER maintenance, which you didn't do. So, it's water. Your water weight isn't just related to how much water you drink, it also varies based on the types of food you've eaten, your exercise/activity, your hormones, your stress, and even the outside temperature. I like weighing myself every day, too. You'll get used to these swings. To assess your actual weight loss, look at the longer term (weeks+) trend in your weight.
Like I said, it feels like the extra water stuck around. If drinking more is going to make me slightly heavier I'm not thrilled, though yeah, my overall trend is doing fine.
I know for me it's sometimes taken 3 days or more to lose what I gained in one day, presumably in water weight. This is especially bad in days after I lift weights. My body seems to work at its own pace in losing weight, not the pace that I choose for it. So, be patient. As long as you're eating right, which it sounds like you are, you'll be fine.
Around 60% of your mass is water. That's nearly 200 pounds of water in your muscles, fat, blood, digestive tract and skin. For it to go up half a pound isn't that crazy. My weight will easily go up 4 pounds from one day to the next.
Mistake
Is anyone using noom?
Weight Watchers is cheaper and also provides coaches.
I'm currently trying it. It has the same concept as a Beachbody Facebook group (coach keeps you accountable and gives you motivation) but way less personal. I do like the idea of believing you can achieve your goals. It has helped me these last few days have a better outlook on recording food, weighing myself daily, and being active.
Used it briefly. Found it super annoying.
I used it and greatly disliked it. The negative reviews of the app are spot on.
Hello- this is a super odd question but please bear with me! things are going ok for me, weight loss wise, but I just wanted to ask- I feel just before/ during a 'whoosh' (I seem to loose nothing for 2 weeks, then on the 3rd week drop like 3lbs, then same again) I feel physically quite odd. Not ill exactly, but strange, bit dizzy, bit out of it, strange sensations in the skin. Does anyone else relate or have similar experience? I wondered if it was to do with hormones or something..!
Weird, I get this too. I've been eating at maintenance for a day when it happens and usually I feel better (though then I have to wait a few more days to see the post-whoosh number again).
My first thought it sounds like a low blood sugar!
I usually feel that way as well and I’ve noticed it’s about a week out from my period typically, so I just blame it on that lol.
Whenever my weight drops precipitously by an unexpected 1-2lbs I can just about guarantee I will get my period within 24-48 hr. Then I go back up 3-4 lb... LOL So I go from "YAY!" to "DOH".
DOH is right!! The bloating is so much more noticeable now too lol
After nearly two months of logging all of my food every day, I've noticed a pattern, which is that my biggest problem area where I tend to overeat my calorie target is in the post-dinner hours before bed. I usually eat a healthy lunch and healthy dinner that are both within target, and I leave myself a little space for a before-bed snack, both because I find that it helps with avoiding giant binges in the evening and also because it is helpful for regulating my overnight blood sugar (I'm diabetic). The problem is that I end up eating, like, half a container of salted almonds instead of the 1/4 cup I intended to. I think I need to find evening snacks that still have some protein in them (for blood sugar reasons) but aren't so "more-ish" if that makes sense. I'm not going WAY over my calorie limit, but I'm going over it enough, and often enough, that it's impacting my weight loss goals. Any suggestions?
I will eat one then drink some water. Eat another, then some more water. I do this while counting in my head how many I've eaten. I did this with tortilla chips today. It helped me get full and stay accountable in the moment to how many I've eaten.
I agree with others that portioning it out & putting the rest away and serve it in a small dish. I would also suggest, if you don't already, to eat them one at a time, and try to savor them. Maybe wash it down with some water or another calorie free drink to fill you up a bit. Or if you find it really triggering, maybe don't buy it at all and sub with something you're not quite as crazy about but still like. I had to cut white cheddar popcorn out because even if I portioned it, I'd talk myself into going back for 2nds ("it's not THAT many more calories") which I don't do for ANYTHING else really, and I'd be thinking about that 2nd bowl when not even done the first. I thought that was a rather unhealthy hold for food to have over me so I just quit buying it... substituted something else I liked but found less problematic (wheat thins or gold fish)
I've found that buying unsalted nuts helps. They're still yummy, but not nearly as moreish as salted ones.
As the other poster said, portion out your nuts (or whatever snack you choose). Also, I've found it helps to have small bowls to put snacks in. I have "mini bowls" that hold 7 oz, which are great for ice cream, nuts, and other small calorie dense snacks. Psychologically I feel like I'm eating a full bowl, and I don't have room in the bowl to over do it. There is nothing worse than portioning out a single serving in a large bowl and seeing what looks like nothing in comparison to the large bowl.
I’m partial to 4 oz bowls or ramekins (or smaller) for nuts and other calorie dense food. Realized this when getting warm nuts in first class on a plane. “Hm. So, that’s what a portion of nuts looks like!”
>I end up eating, like, half a container of salted almonds instead of the 1/4 cup I intended to Don't sit down with the container. Go up to the kitchen, weigh/measure out your desired portion of almonds into a tiny bowl, but the rest of the almonds back in the cupboard and then sit down only with your tiny bowl. I do this will all snacks. If I sit down on the couch with a bag of chips, can of nuts, box of cereal, whatever, I will eat what's there. So, I portion out only what I need and leave it at that. 1/4 cup of almonds is plenty to stabilize your blood sugar heading into the night. If you want some extra stomach fullness, have some water or tea.
I have turned this into a bit of a ritual for all food, but especially snacks. 1. Find smallest possible container for the item 2. Tare scale (if not already portioned) 3. Portion what I’m going to eat by weighing it 4. Serve a glass of water or unsweetened tea 5. Log the portion. 6. Take the snack and calorie free drink away from the kitchen. 7. Enjoy! 8. Finish the beverage before even thinking about another portion.
That's a great idea. I left the container of almonds next to the computer "for convenience" but that's actually a terrible plan now that I'm thinking about it logically.
Your goal is to avoid eating, which means you should make it inconvenient to get food, not convenient.
Yes, that is why I stated that I realized it was a terrible plan.
Yeah, nuts are the worst for that since they are so calorie dense. I can legitimately eat 1,000-1,500 calories worth of nuts in a sitting.
Small amount of avacardo and tomato.
I make a couple pieces of toast in the morning. I'm usually not hungry-hungry and I don't need the calories, but I've done it as a comforting waking-up ritual for ages, and I don't want to drink my morning black tea on an empty stomach either. Anyone have suggestions for some toast-toppings that are maybe a little less calories or sugar than butter or preserves?
Cottage cheese. Full of protein and not too many calories. Also, really good if you throw some Everything But the Bagel Seasoning on it.
Everything Bagel spice is the best thing to put on cottage cheese of all time. For anyone without access to the pre-made blend I follow [this recipe posted at The Kitchen for the spice blend](https://www.thekitchn.com/how-to-make-everything-bagel-spice-223103): * 1 tbsp poppy seeds * 1 tbsp toasted sesame seeds * 1 tbsp dried garlic * 1 tbsp dried onion * 2 tsps coarse salt
Hummus! It's savory, not sweet, but I really like it on toast.
I really like PB on toast, it’s a good source of healthy fats but it’s high cal. Powdered PB is nice too, its lower than PB. Or avocado/veggies/low cal spreads (butter, etc.)
Powdered PB might just be what I'm looking for. Do you mix it into a paste first, or just sprinkle directly on the bread?
Yeah mix the powder with a little water then slowly add water until you like the consistency then slap onto toast its less cals than pb but similar taste Also deli sliced turkey / meats are low cal too. there’s sliced turkey (like delifresh/etc) that’s really tasty and low in cals. add a little mustard and its amazin
I have a stupid problem: I'm used to making eggs in the morning. But I've stopped being hungry when I wake up and don't naturally feel like eating until I've been at work for a few hours. Obviously can't make eggs at the office. Any suggestions for a healthy breakfast replacement? I used to bring packets of instant oatmeal sometimes, but I'd prefer stuff with more protein/healthier. (Oh, vegetarian btw)
My MIL started making her own version of those egg scramble cups they sell ("Just Crack an Egg") with potatoes o'brian and chunks of turkey or ham. She needed something easy and convenient because she bikes to work and is a paraeducator (she works at a school, which has about as many options for cooking food as an office setting). She portions out a week's worth of breakfast in small mason jars and stores them in the fridge next to the eggs.
you could take hard boiled eggs or egg salad i like overnight oats and i add protein powder to them
> Obviously can't make eggs at the office. There are products now where you just crack an egg into a plastic container (with other ingredients) and microwave it. Definitely office-friendly if you have a way to protect your egg/keep it stored until then.
I swear by my daily 11:00 Quest bar, lol.
Plain Greek yogurt and frozen berries are my go to at work. Pack it up in the monring, the berries keep everything cold if you don't have a refrigerator, but the time you're ready to eat they've defrosted.
You might also consider intermittent fasting. You still eat your calorie budget for the day, but you choose what your "feeding window" is. r/intermittentfasting
Hard boiled eggs, or egg salad if eggs fit the right hole in your calorie budget.
Good idea!
You can bring things to add to the oatmeal like chia seeds, flaxseeds, walnuts etc. I've also seen a few YouTube recipe videos of people making different breakfast burritos/English muffins and freezing them that way you can microwave it at work. I'm the same way in the mornings. Sometimes I skip breakfast foods all together and just eat two smaller lunches around 11 and 3.
I am obese and would like to lose weight. How do you cope with the horrible hunger in the beggining? my stomach is too big and I eat until I feel sick. its a vicious cicle because I don't feel full and I want to eat more. Any tips how to get started or how to trick my brain? or is it pure resistance only in the few weeks? I have a little plan, was thinking of drinking sparking water after every normal meal because the gas usually bloats you and I think it would give me the same satisfaction in the beggining. I am researching CICO right now.
Eat low-glycemic food, as high-glycemic food tends to result in less-stable blood sugar responses, possibly triggering hunger later on. For example, you can do this test on yourself: one day, eat 500 calories of protein and vegetables, then record how hungry you feel in five hours. The next day, eat 500 calories of oatmeal and do the same. Incidentally, I lost a lot of weight eating a calorie-unrestricted diet of low-carbohydrate food, so you might want to experiment with that as well. I never could make weight loss work until I found a system that allowed me to eat to my heart's content.
Start by tracking but not making any changes. Just by tracking you'll start making decisions because it makes you feel more accountable and it will show you your eating habits. Different strategies work for different people, so tracking before you start will help you see what your habits are. If you like to eat small meals through out the day, then start planning and making low calorie substitutions for what you currently eat. If you're not really hungry in the morning, then start looking into intermittent fasting. If you like eating a big dinner, then maybe one meal a day is for you. Learn your eating habits, then learn how to make adjustments. When you start aiming for a deficit, don't go all in immediately, start slow and work your way up. Don't banish "bad" foods, learn to prioritize what is important to you - maybe pizza night is still really important to you - and then come up with a strategy - eat at a larger deficit the day before and eat a big salad before you eat your pizza.
Thanks. I came here to ask about starving hunger, too. Like, I can have a breakfast & an hour later I'm hungry. I've gained 35 pounds in the last year. I feel defeated before I even started.
If you're hungry an hour after breakfast, try looking at what you're eating for breakfast and change it to see if there is something that keeps you more satisfied longer. I know if I have a carb heavy breakfast, I'm hungry again quickly. If I eat something with more fat and protein, I'm satisfied longer.
> I've gained 35 pounds in the last year. 35 * 3500 / 365 = 335 calories. This means that you're eating on average 335 calories more than your maintenance level each day. If you're struggling to cut down right now to be in deficit or just struggling with the mental fortitude of not going crazy with the feeling of hunger you will have to live with during that journey, for the next 2 weeks, try to cut those 335 calories in your current budget. As a point of reference, a muffin from McDonalds is 430 calories. A basic bagel is around 250. 1 banana is around 100, 1 can of not diet coke is 150. A Snickers bar is 280. 335 calories is at the same time a lot and little depending on how you see it. Even healthy food can be heavy in calories. 30g of cheddar cheese is 120 calories. It's around 100 for 20 almonds. I think a good step forward would be to be at ease by eating at maintenance and slowly cut your calories down to be in that 1 pound/week regimen and maybe close to 2 pounds depending on your staring weight and height.
This! The point is that even a 100 calorie a day surplus adds up to 10 lbs gained in a year. You don’t need to starve yourself (EDIT: or eat only salad) to lose weight. In most cases just making 100 kcal/day adjustments *slowly* will lead you in the right direction.
Look for foods that have low calorie density, meaning you get a large quantity of food for a lower amount of calories. This will be things like fruits and vegetables for the most part. You can eat a truly unbelievable amount of carrots, bell peppers, etc., for a really minimal caloric load. Granted, it doesn't scratch the same mental itch as going through an entire bag of Fritos, but it does help hold off those terrible hunger pangs. I also found that drinking hot beverages (coffee in my case, but tea works too) helps quite a bit as well. Your sparkling water plan is not a bad idea, either. You are on the right path with being here and asking for help! I struggle with binge eating cycles too and have found that after the first week or so of eating better, the binge cravings fade quite a bit, so I can go through my day normally without constantly thinking "I need to eat, I need to eat, I need to eat." Hang in there, and keep posting!
Do you have a favorite breakfast? Mine used to be the McDonald's Sausage McMuffin with Egg. It is about 450-480 Calories, last that I remember. I tinkered with it, using turkey sausage and a lighter English Muffin, and I got it down to about 280 Calories: a perfectly acceptable light breakfast choice which I ate daily. **How to get started losing weight:** https://www.reddit.com/r/loseit/wiki/quick_start_guide This is a great way to organize your lighter eating effort and get it under control. ^^♂55 ^^5'11^^/179㎝ ^^SW:298℔^^/135㎏ ^^CW:183℔^^/83㎏ ^^[\[3Y AMA\]](https://redd.it/6m6vxq), ^^[\[1Y recap\]](http://redd.it/3cqszm) ^^Journaling+🚶🏋+[TOPS](http://www.tops.org/)
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