I am 5’7” and in the past 6 months or so I have gained a bunch of weight. I used to be 140ish pre-kids and somehow it has crept up 10 pounds in the past decade.
I need to start dieting and watching what I eat. Working out alone isn’t cutting it like when I was young. I am tracking my calories and aiming to eat 1300-1400 per day. I am freaking starving. I walk 15,000+ steps a day, weight lift 2-3 times a week and try to fit in bike riding on off days (peloton). Do I just drink more water and hope the hunger pains subside? |
Eat more and better food. Lots of protein! |
Op - what lean protein?
This is what I am trying to eat: Breakfast - coffee and Greek yogurt with 1/3 cup of granola Lunch - salad with shrimp Dinner - protein of some sort and veggies Snack - apple slices with mozzarella stick |
Maybe a little less cardio because it’s making you so hungry. If you’re in a calorie defecit, you should lose weight. And eat dense vegetables (like sweet potatoes) and complex carbs to fill you up. |
At least 30 grams of fiber |
Op - should I add in a protein fruit smoothie? To up my protein and fiber? |
Just based on your sample day, my suggestion would be to swap a big bowl of oatmeal (one full cup of old fashioned oats) topped with a couple cut up walnuts and a handful or raisins for the granola. Eat the granola on Saturday and Sunday, more like a treat than everyday. The oatmeal will be more filling.
For the lunch sample, that looks a little light unless you are having a big salad with lots of healthy toppings such as seeds and nuts. A small salad with shrimp is very low calorie and lunch needs to be more substantial. |
Also to add on the lunch, add some chickpeas or quinoa or something similarly filling yet relatively low calorie. |
OP- thanks for the suggestions. I hate oatmeal (actually I hate yogurt too) but will try and choke it down. I really love food and have never had to diet before. I am trying to aim for less than 1400 calories but find it hard. |
Drink water with lemon. |
I thought this was bad for your teeth. |
Less than 1400 really isn't enough calories with all that exercise. |
OP - how do I get into a calorie deficient then? Also I am using My Fitness Pal and I read you should eat based on the calories it suggests (in your quiz it determines how many calories makes sense) and not add more if you are exercising. |
OP, I have nearly the same stats and think about this question all the time. Currently trying to lose the last 10-15 lbs.
What works for me is to simply lean into the hunger and accept it. Also, I do intermittent fasting, which allows me to eat 2 larger meals rather than 3 tiny ones. I find I’m just as hungry at lunchtime if I eat breakfast or not. I also eat very low carb, which helps. Here’s what I’ll be eating today: -around 1pm: plain greek yogurt; chicken breast with grilled veggies -around 4pm: 4oz steak with cheese, salsa, and sour cream -around 7pm: 4oz pulled pork; 1.5 cups chicken taco soup |
15k steps per day, 2-3 days weightlifting, and 4-5 days of peloton and it told you to eat 1400 calories per day? Like that is a lot of exercise to eat so little. |