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DeriSel

Joined: Jan 13
Posts: 5

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Posted: 14 Jan 2013, 22:21
Hi All. Iwas wondering if anyone had some tips on combating my hunger. I just started counting my calories last wednesday and excerising about an hour a day Mon-Fri. Now that I'm watching how much I eat I'm realizing that my insomnia might play a part in my weight problems. I don't fall asleep till around 4am and start getting extremely hungry by midnight and would have seconds from dinner around this time(1/2am). Haven't done that for a few days but since I started this 1600Cal a day thing I feel like I'm starving all day. Even filling up with water isn't helping Sad any tips to not go over my Rdi and make my birthday goals come true?
Unevermind

Joined: Jan 13
Posts: 1

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Posted: 14 Jan 2013, 22:48
I would suggest looking for low calorie meals with a large water content .... Like stews and soups. The liquid will leave you feeling full. Drinking water or other liquids doesn't work the same way. You just have to be selective with what you eat and make sure that its worth the calorie cost. It will get better. Good luck.

DeriSel

Joined: Jan 13
Posts: 5

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Posted: 15 Jan 2013, 00:21
Ill try that. Thank you Smile
paperiniko

Joined: Jul 11
Posts: 343

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Posted: 15 Jan 2013, 01:15
sleeping is very important for health and weight loss so you need to make sure you get enough. Eating and drinking appropriate meal, avoiding exercise at night and relaxation techniques help.

To increase satiety the best option are food rich in fibre such as vegetable and legumes and in proteins such as meat and fish. They are less calorie dense so you can eat bigger portions and their digestion is slower so they help you to fill full for longer.
Refined carbs and fats on the contrary are easily digested and calorie dense so not ideal.
Hoser

Joined: Jul 10
Posts: 2,052

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Posted: 15 Jan 2013, 04:48
Eat real food, not processed junk. Get lots of vegetables, proteins (meat, seafood, beans). Stay away from refined carbs. Your diet calendar has a fair bit of junk food on it-- if you're spending your calories on junk then of course you'll be hungry.

For the "price" of one serving of Coke (110 calories) you can munch on two cups of carrots.

For the 230 calories you get from a serving of Cheetos you can have a carton of Chobani yogurt plus a piece of string cheese.

One Kit-Kat (230 calories) is worth about six ounces of salmon.

The cup and a half of rice you ate (308 calories) is one chicken breast, a cup of roasted brussels sprouts, and an apple, and you have calories left over.


It's not hard to look at those comparisons and see where one will fill you up and the other will leave you hungry.
eshny

Joined: Aug 10
Posts: 30

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Posted: 15 Jan 2013, 06:26
Hoser mentioned that for 230 calories you can have a yoghurt and piece of cheese. I don't know how much the cheese is worth, but I eat a delicious yoplait cherry yoghurt for 58 calories and add a few salty peanuts to it, and its heaven and very filling.
I wouldn't waste 230 calories on a yoghurt. They have great tasting ones for much much less.

Also re the kit kat, if you live in the US there is an enormous selection of low cal chocolates, candies, cookies and cakes (fat free too).

I live in a country where there is none of this, and what there is, is atrociously expensive, but I still found some lo cal very light weight honey cookies and I take a few of those, instead of high cal ones, to have with coffee or tea.
chandainwv

Joined: Jan 13
Posts: 16

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Posted: 15 Jan 2013, 07:55
DeriSel wrote:
Hi All. Iwas wondering if anyone had some tips on combating my hunger. I just started counting my calories last wednesday and excerising about an hour a day Mon-Fri. Now that I'm watching how much I eat I'm realizing that my insomnia might play a part in my weight problems. I don't fall asleep till around 4am and start getting extremely hungry by midnight and would have seconds from dinner around this time(1/2am). Haven't done that for a few days but since I started this 1600Cal a day thing I feel like I'm starving all day. Even filling up with water isn't helping Sad any tips to not go over my Rdi and make my birthday goals come true?


If your calories are 1600, I assume you weigh about 120/130 now. Because if not, you are not eating enough. You can look at my eating plan, written by a professional, if you like. He has hammered into my head that if we don't eat enough, we do not lose weight. and that is true. and - it takes a long time also. This is also very true : "Eat real food" (Jack LaLanne said that) , not processed. Get lots of vegetables, proteins (meat, seafood, beans). Your diet calendar has a fair bit of junk food on it-- if you're spending your calories on junk then of course you'll be hungry."
I would insert cut out protein bars, (sugars) cereal and wheat (sugar!) juices from the store (sugar!) and white flour/white vegetables (sugar!) You can learn to live without sugar and the amount in things is crazy.
Protein in - no more than 30 minutes after rising and snack, like an apple, almonds, carrots, a salad (not all of them either) at 10 and 2 during the day. Two books: The Abascal Way and Wheat belly. America is fat from overdoing and - too much wheat, grains and sugar along with processed food. Cut these out, get a beautiful body, great skin and live longer!
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 15 Jan 2013, 07:59
Eating at midnight is going to keep you up. If you aren't eating enough food during your last meal, you need to increase the amount of food you are eating then, not hope you can last until bedtime and then eat a large meal at midnight, which will keep you awake.
DeriSel

Joined: Jan 13
Posts: 5

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Posted: 15 Jan 2013, 08:31
thanks a lot guys. Gonna take your advice to heart. Really serious about this weigt loss. I weight 174 right now. I thought by just cutting down my calories daily I'd be fine . Guess not. Will try these tips and see how it helps.
riocaz

Joined: Jun 12
Posts: 657

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Posted: 15 Jan 2013, 10:22
Personally I'm with Hoser. Real food is always better than processed food (though I'm nowhere near as good as she is at actually cutting them out).

At the end of the day if your calories in are lower than the amount of calories you use then you will lose weight. It may not be as quick as you want but slow loss is generally easier to keep off long term.

Some days no matter what I eat I'm constantly hungry. Sunday for example... I can't tell you how huge my plateful of roast dinner was. The amount of food on it was ridiculous. And yet I could easily have eaten double that. I stopped myself and simply refused to eat anything else.

42" jeans(25/01/2013) 40"(28/02/2013) 38"(20/03/2013) 36"(25/05/2013)
Down from 60" waist jeans since June 21st 2012.

Still keeping to my 26" jeans, but they are too tight for comfort. too many tasty things in the US, and over Xmas.

Onwards and Downwards! Smile
http://www.menu52.com/
FullaBella

Joined: Oct 12
Posts: 1,080

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Posted: 15 Jan 2013, 10:45
What they said - all true. When you start replacing unhealthy hi cal with healthy low cal you'll find the 1600cal a day is actually quite a lot to chew on and you won't feel like you're starving or deprived. I did the same thing in the beginning when I was trying to get portions under control - 'wow, for the cost of that 1/2 a cheeseburger I could have this whole pot of soup... sign me up.' Don't eat less, just eat better and you will get enough nourishment from your food and won't be hungry all the time.


I'm not losing WEIGHT. I'm converting FAT to MUSCLE to be healthier.
DeriSel

Joined: Jan 13
Posts: 5

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Posted: 15 Jan 2013, 21:20
Ok guys today was hard tho so i'm gonna start on your tips tomorrow. Went to visit my aunt for lunch didn't have bfast and she had kfc and potato salad for me and my daughter. Lol. Really had to resist the urge to eat to pieces. Peeled off the skin. Had cereal around 1am so that was bad too. But gonna take all this wonderful help seriously. Bought some healthier bran cereal for my dinner/bfast. Smile
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 16 Jan 2013, 07:44
It is helpful when taking control and starting to count calories to have an observational period where you merely record what you are eating. After a week of that, you can more clearly see what you are doing wrong and begin to cut back on the foods that are less important to you.

While it is good to eat healthier foods, a drastic change in the composition of your diet at a time when you are also suddenly limiting your calories can make it a lot harder to stay with it and make the changes into permanent lifestyle changes.

You can and should occasionally treat yourself to something you really, really like, as long as you are able to eat it slowly and stop when you are done with your portion. So KFC is not completely off-limits. But you need to look it up to find out what a "meal" will be for you on your diet, so you know how much you can permit yourself to eat. Figure out how many calories there are in a piece of chicken and a half-portion of potato salad. You can make room for that in your diet as an occasional treat.
mikefarinha

Joined: Jun 11
Posts: 443

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Posted: 16 Jan 2013, 10:03
There is a lot of great advice here. The first focus should always be on quality, get reacquainted with your pots and pans. Don't fear natural foods and ignore any nutrition advice you hear on the 5 o'clock news.

It's good that you're trying and that you've changed the type of cereal you buy but I suggest avoiding boxed cereal all together. Instead try eggs and toast, or homemade oatmeal (not the packets with flavored powder).

Prefer real food over fake food (aka real butter over fake butter).

In my personal opinion, the worst food in our American diet is commercially fried food... stuff like potato chips, Chinese food, KFC, etc... when foods are fried the oil they are fried in becomes rancid and will damage your body. The second worst food in my opinion would probably be sodas, diet and regular.

Good luck

-Mike
"Eat as if your life depends on it!"
Katgood13

Joined: Jan 13
Posts: 5

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Posted: 16 Jan 2013, 10:05
And thier is nothing wrong with water I have to tell myself this
Galahad

Joined: Oct 10
Posts: 86

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Posted: 16 Jan 2013, 12:57
Drink plenty of H20 and eat enough protein. Water will help fill you, without calories and assist in cleaning your system. Protein helps you to feel full longer, among other benefits, or so I have read on numerous sites. G'Luck!



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