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too much good food
Anyone out there find themselves eating good, healthy food — but way too much of it?
I'm 5'8", 165, and very active. I've maintained this weight for over two months and I'm very ready to drop some!
So, while still eating well, how do I cut down how much I eat? For instance, I'll have probably a serving and a half of pasta with red sauce, a salad that fills more than half the plate, and a chunk of wheat bread for dinner. Or for lunch, I'll eat a bean and corn salsa, a homemade pita, and a bowl of sesame noodles. I eat trail mix for snacks sometimes, mostly because a small handful can hold me over until I get a real meal.
So, help! I need to hear how other people have broken through a plateau and eaten less without feeling like they're starving half the day!
Wed. Apr 4, 10:59pm
Well - this probably isn't what you're looking for but that was a pretty good description of me a few years ago. I got out the measuring tools (scale, cups, spoons) and stuck to rigid portions for 1 month. Yes, for a couple weeks I got pretty hungry at times, but that passed. Overall it was a good thing, I lost weight and now when I get out the measuring tools I find I'm still pretty close to actual serving sizes. I still periodically monitor myself though and write down what I eat - it's the best way to keep from getting complacent or too busy to eat well. Best wishes!
Wednesday, April 04, 2007, 11:38 PM
Two things that help me -
#1 - Drink a full glass of water just before you start to eat. It will help you feel full more quickly, and, if you can drink it at room temperature, it seems to work even better.
#2 - Often, we eat more than we really need, because we don't allow ourselves to actually be hungry, and then, we eat beyond what we need because the brain doesn't get the message that we're full as quickly as we can put food into our mouths. To combat those things, I tell myself, "If I want to lose weight, I have to be willing to be just a little bit hungry." So, I eat, but quit when I'm still just a little bit hungry. 1/2 hour later, I don't generally feel hungry at all. If I am still really hungry later, I try to choose a snack that will fill me up without adding a lot of calories. Grapes, popcorn - a sugar-free jello - something like that.
Hope that helps.
Thursday, April 05, 2007, 2:02 AM
Same here. I've eaten healthy foods for years but still managed to pass the dreaded 200lb mark a year ago. I've been measureing everything since late November and it comes very easily to me now. I run everything through NutritionData.com as well so I can't fool myself (for caloric amounts, fat, etc.). (I could eat 500g - uncooked weight - pasta in one sitting). It does take commitment in the beginning , but will become natural. Agreed with the previous poster that the first couple of weeks were pretty challenging, but you also see results right away, so it keeps you motivated.There are plenty of online calculators to help judge how many calories would be a good idea for you given your activity level and however much you want to lose. Other than that, it's simple physics and a commitment. Make yourself aware of how much you're really eating, how much you "should" be eating, and commit to keeping track of it. Worked for me. Best of luck.
Thursday, April 05, 2007, 2:02 AM
How is your protein intake? Your fat intake? I have a theory that when you are not getting enough of essential nutrients your body craves more food in an effort to get what you need. Maybe add more healthy lean protein and healthy fats to your diet will help you feel satisfied with less. Also, try more healthy snacks between meals so you're not so famished when you sit down, and yes, lots of water. Drink before you start eating and remember to eat slow.
Thursday, April 05, 2007, 6:36 AM
When I just try to vaguely "eat less" I'm hungry all the time. When I count calories, I realize that I'm eating too little, and I make better choices and eat more. Are you counting something like fat grams, or carbs, or calories? Counting something may give you the guidance you're looking for.
Thursday, April 05, 2007, 9:44 AM
You can do it!
I count calories (up to 2,000) and keep my blood sugar even throughout the day. It was very hard for me, at first, but now it's like second nature. Cut back on the sweets and up your protein and quality carbs, and you should start feeling less hungry. I cut back on sweets, even fruit, until I broke my sugar addiction (it only takes a week or two). Now I eat everything I want, but make the healthiest choices, and always keep my blood sugar in mind. I'm about 10 lbs. away from my goal weight and I've never felt better!
Thursday, April 05, 2007, 10:53 AM
Though I was heavier than you (at around 185) I also ate healthy foods and was active. When I joined PT, it was clear that to lose weight I had to reduce quantities, cut calories. I reduced my breakfast from 2 slices of bread to 1 slice; I cut out snacking at work almost entirely and now usually limit eating between lunch and dinner to 1 piece of fruit; and reduced the size of my lunch and dinner. (I didn't and don't count calories or weigh portions, but it's easy for me to judge portion size (OK and too big are my main categories). So far, I've lost 35 lbs. and am VERY happy. Good luck!
Thursday, April 05, 2007, 3:29 PM
From looking at your post, it looks like you're not getting enough fat in your big meals - pasta, red sauce, salad and bread are very carb-heavy, with not much fat at all. Trail mix is a good mix of protein and fat, which is why a handful can keep you full between meals.
It'll take a bit for your body to become accustomed to eating smaller portions, but really, making sure that you get protein and fat at meals will make you stay full from them much longer.
Thursday, April 05, 2007, 3:42 PM
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