How do you get over the hunger cravings?

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP - so yesterday I walked 20,000 steps and did Yoga. This is what I ate:

Breakfast - coffee, greek yogurt and 1/3 cup of granola
Snack - half an apple and string cheese
Lunch - Chicken Soba with rice noodles
Snack - Protein shake
Dinner - Greek chicken bowl (chicken with cauliflower and veggies)

I ate a total of 1580 calories for the day. Does this look about right?

Remove the protein shake. You don't need it because you had yogurt and chicken. I don't know you BMR but this is way more than my body needs I terms of calories. I eat 1200 to maintain.

Op - I did a BMR calculator it says 1386 calories. But when you add in moderate exercise is says 2150 calories.

[Anonymous]

Don't count the exercise!

Also, you'll be fine without carbs--eat nuts instead if you must. We survived for thousands of years on a naturally low-carb diet, with a little fruit, and did just fine. You'll get used to it after a week.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP - so yesterday I walked 20,000 steps and did Yoga. This is what I ate:

Breakfast - coffee, greek yogurt and 1/3 cup of granola
Snack - half an apple and string cheese
Lunch - Chicken Soba with rice noodles
Snack - Protein shake
Dinner - Greek chicken bowl (chicken with cauliflower and veggies)

I ate a total of 1580 calories for the day. Does this look about right?

Remove the protein shake. You don't need it because you had yogurt and chicken. I don't know you BMR but this is way more than my body needs I terms of calories. I eat 1200 to maintain.

Op - I did a BMR calculator it says 1386 calories. But when you add in moderate exercise is says 2150 calories.

The calculations are off. No way moderate exercise burns 700 calories. I'm a marathon runner and an average 7 mile run at a reasonable pace burns 500 calories for me - I wear a monitor and collect the data 24/7 so it's based on o2, skin temp, hr, etc. Moderate exercise will increase your calorie need by 200-300 max for a long workout - like 1-1.5hrs. Plus for weight loss you need to operate at a 200-500 calorie deficit.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:OP - so yesterday I walked 20,000 steps and did Yoga. This is what I ate:

Breakfast - coffee, greek yogurt and 1/3 cup of granola
Snack - half an apple and string cheese
Lunch - Chicken Soba with rice noodles
Snack - Protein shake
Dinner - Greek chicken bowl (chicken with cauliflower and veggies)

I ate a total of 1580 calories for the day. Does this look about right?

Remove the protein shake. You don't need it because you had yogurt and chicken. I don't know you BMR but this is way more than my body needs I terms of calories. I eat 1200 to maintain.

Op - I did a BMR calculator it says 1386 calories. But when you add in moderate exercise is says 2150 calories.

The calculations are off. No way moderate exercise burns 700 calories. I'm a marathon runner and an average 7 mile run at a reasonable pace burns 500 calories for me - I wear a monitor and collect the data 24/7 so it's based on o2, skin temp, hr, etc. Moderate exercise will increase your calorie need by 200-300 max for a long workout - like 1-1.5hrs. Plus for weight loss you need to operate at a 200-500 calorie deficit.

Op - ok thanks. So is should shoot to eat more like 1000 calories a day? To be at a 200-500 calorie deficit?

[Anonymous]

Anonymous wrote: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

Skip the granola - nit a health food. You said you don't really like yogurt, what about switching to cottage cheese? This still gets your dairy in.

Salad - shrimp is low cal, but high in cholesterol. If your salad with shrimp is greenery with shrimp thrown on top, that's pretty good. If it's shrimp salad (full of mayo), thats not so good. You want to make sure you are skipping anything with cheese, or anything that floats (eg, marinated in oil mushrooms, artichoke hearts, etc).

If your veggies are sreamed and your protein is lean (grilled chicken v steak for example), that's great. You could add a complex carbohydrate, like a small (4 oz) sweet potato for example

For your snack, skip the cheese stick and go with another protein. A piece of chicken or a hard boiled egg. Cheese is not a great protein source because it's so high in fat

[Anonymous]

Anonymous wrote:

Anonymous wrote: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

Skip the granola - nit a health food. You said you don't really like yogurt, what about switching to cottage cheese? This still gets your dairy in.

Salad - shrimp is low cal, but high in cholesterol. If your salad with shrimp is greenery with shrimp thrown on top, that's pretty good. If it's shrimp salad (full of mayo), thats not so good. You want to make sure you are skipping anything with cheese, or anything that floats (eg, marinated in oil mushrooms, artichoke hearts, etc).

If your veggies are sreamed and your protein is lean (grilled chicken v steak for example), that's great. You could add a complex carbohydrate, like a small (4 oz) sweet potato for example

For your snack, skip the cheese stick and go with another protein. A piece of chicken or a hard boiled egg. Cheese is not a great protein source because it's so high in fat

Op - thanks. I hate cottage cheese. Will never ever eat it. But I can skip granola. And shrimp is not mayo based. Just simply sautéed.

Per the previous poster I am going to try and drop the snacks and try and eat closer to 1000 calories. To be in a calorie deficit.

[Anonymous]

Anonymous wrote: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.

I'd rather carry 10 extra pounds than choke down food I hated. That isn't sustainable.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote: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

Skip the granola - nit a health food. You said you don't really like yogurt, what about switching to cottage cheese? This still gets your dairy in.

Salad - shrimp is low cal, but high in cholesterol. If your salad with shrimp is greenery with shrimp thrown on top, that's pretty good. If it's shrimp salad (full of mayo), thats not so good. You want to make sure you are skipping anything with cheese, or anything that floats (eg, marinated in oil mushrooms, artichoke hearts, etc).

If your veggies are sreamed and your protein is lean (grilled chicken v steak for example), that's great. You could add a complex carbohydrate, like a small (4 oz) sweet potato for example

For your snack, skip the cheese stick and go with another protein. A piece of chicken or a hard boiled egg. Cheese is not a great protein source because it's so high in fat

Op - thanks. I hate cottage cheese. Will never ever eat it. But I can skip granola. And shrimp is not mayo based. Just simply sautéed.

Per the previous poster I am going to try and drop the snacks and try and eat closer to 1000 calories. To be in a calorie deficit.

Op you're getting some really mixed advice here and it sounds like you're veering towards something that could be unhealthy or disordered. Overall your diet is not too bad.

Could you schedule some sessions with a reputable nutritionist? Random Internet posters won't necessarily lead you in a direction that is right for you at your level of activity.

[Anonymous]

1000 calories is really low for your height. 1400 is probably healthier even if it takes you a little longer to lose the weight. And you don’t need to cut out a whole food group to lose weight especially if you get light headed without carbs. Try to find healthy foods that you enjoy. Count calories for a couple weeks to make sure you’re not eating too much.

[Anonymous]

I am 51, 138 lbs, 5’4 and using Lose It to lose weight, (ten more pounds) slowly. My budget is 1253 calories, so yours does sound low. Mine goes up with exercise. I have lost 4.5 pounds in 2 weeks so far. I do exercise 6 days a week but am expecting a plateau soon.

[Anonymous]

Hard workouts make people feel more hungry (for obvious reasons). I wonder if you could get your desired weight loss, albeit maybe slower/more gradually, with just the walking because that’s a lot of steps + around 1500 calories/day. 1200/day is what they’re eating on My 600 Lb Life to lose turdy pounds in one munt so they can be approved for de weight loss surgery. But it’s not necessarily sustainable in the long run for a lot of non-bariatric patients.

[Anonymous]

Please don't eat 1000 calories a day! That is really not healthy especially with exercise - agree with the poster talking about mixed advice and possible disordered eating here.

I met with a nutritionist recently to talk about weight loss and it wasn't as restrictive as people are talking about in this thread. If you like granola for breakfast, eat a little granola. Just don't eat a whole bag of it. This is stuff you know already.

Posters here can pick apart every thing you are eating and talk about how it's not the healthiest or whatever but this doesn't sound sustainable. Please meet with a nutritionist or doctor.

[Anonymous]

I snake on pickles and cheese sticks. Keep keto.

[Anonymous]

Op - for the past week I have been shooting for at least 100g of protein and 1200-1300 calories. I am a bit hungry but not dying. Will see if I lose anything over the next week or so.

[Anonymous]

Anonymous wrote:

Anonymous wrote: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.

I'd rather carry 10 extra pounds than choke down food I hated. That isn't sustainable.

+1 gd, just buy some new pants. you will be so much happier if you accept your older body than if you are starving yourself, eating food you hate - and resenting every bite - then putting all that weight right back on the second you have a normal day of eating.

i get it op. i put on seven pounds in my early 40s that i spent years trying to get back off. now i just have clothes one size bigger, and i am SO much happier.