I feel your pain and I have come to you with a simple solution. A calorie budget. You start by taking your weight and multiplying that total by 7. This total will be your total calorie intake for the day. Then you divide that total by 4. This total will equal calories per meal. The extra meal represents your snacks. Using the last total, divide it by 3 for your snacks. Mine looks like this: (the "/" symbol equals divide)
208lbs X 7 = 1456 cals per day
1456 / 4 = 346 Cals per meal
346 / 3 = 121 cals per snack (3 snacks a day)
208 x 7 = 1456 cals / 4 = 346 cals / 3=121 cals
Folks it's simple and it works. As you lose weight your total calories needs decrease. In fact your calorie intake becomes a moving target. Every pound I lose, I jump to recalculate my budget and I write it on my bathroom mirror with a dry erase marker. From that point on I make the adjustments and my weight continues to drop consistently. I lose 1 to 1.5 lbs every 3-4 days or an average of 10 lbs every month.
At times I still plateau every now and then but with a little investigating I can isolate it to too much salt or eating more than I am tracking. I make the correction and I'm off to the races again.
The problem I'm seeing in the forums is people set a total calorie intake (say 1800) and stick to it, they reach that equalization point (plateau) and all weight loss stops, sometimes for months at a time.
Finally, don't pay much attention to the ups and downs on the scale. Only document the least amount your scale shows you on any given day and enter that number in your "fat secret weigh in" and use that number to recalculate. Your weight will begin to move again and it will move consistently.
I sincerely hope this will help all to understand how we get stuck and why losing weight gets so frustrating.
If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs