I just can't seem to help myself. Any tips on sticking to budget? Been eating over 2k every day the past few weeks. I was super motivated today and still went over.
Cw 212 5'7"
by emotiveheartbeat
9 Comments
thisismyhawaiiacct
You’re not terribly over! How is your fiber, protein, and healthy fat intake? How much are you exercising, and are you including that in your calorie burn estimates?
A manageable amount of hunger isn’t abnormal when adjusting to a calorie deficit (you should not be in pain or starving- in no way advocating for deprivation here. If your body needs fuel, feed it), but I go over when I’m not satiated enough.
Getting 100+ grams of protein a day has been huge for me, and I find that I am significantly less tempted to overeat when I incorporate even small amounts of avocado in my breakfast. But it’s all what works for you and your body.
uncoming420
probably need more info on what you eat in a day to give helpful advice! that said: if you’re not prioritizing protein and fiber, start. eat the rainbow. get your steps in. don’t drink your calories.
Buubzencok
Intermittent fasting has worked really well for me. I skip breakfast and all snacks entirely until 2-3pm and then have a solid lunch and a nice dinner.
MADBARZ
Find your staples!
Find the foods and meals you can eat throughout the week on repeat. My protein bars are 140 cal. Salmon burgers are 170. Salads from my local spot are 480. McDonald’s cheeseburger is 300.
Combine this with planning your meals and snacks throughout the day. I know I can start my day with a protein shake (160) and have my sausage stir fry for lunch (400) and a protein bar after (140). I come home to a pulled pork pouch (130) as a snack with chicken and green beans for dinner (170) and I will have plenty left over for another protein shake (160) before bed. That’s like 1100? I still have 400 to work with. I could even get a McDonald’s cheeseburger as a treat on days like that.
GreenTeaArizonaCan
Kinda depends on what is it that you are overeating. If it’s snacks, I’ve found it helpful recently to eat something tasty in high quantities that is not super high calories. My go to recently has been a low fat, no lactose, strawberry flavored yogurt with strawberry chunks. If the label is correct, it’s about 38 calories per 100 grams.
PapaJuja
Research volumn eating.
mjlkfl
for me it switched once i:
– stopped drinking calories and switch to diet pop… they say caffeine helps suppress hunger and maybe it’s true! – stay away from weed / alcohol (they make me want to snack soooo much) – made reasonable switches (chips to air popped popcorn etc) – no eating out of the bag (my fatal flaw) – tracked my food ahead of time – make sure to space out my meals & snacks – make sure to eat in a way where i have enough volume/the food is satiating – get the right amount of protein/fiber etc – make sure to work on foods i love into my daily calories 💛
i_love_lack_sleep
Instead of checking on just whether or not you went over, maybe it would help to see if there’s a decline in your calorie intake over the course of 26 days. This will give you a clearer evaluation of your progress. Simply relying on ‘did I or didn’t I’ can be demotivating.
If you just started, hitting 1,500 is really difficult especially if you were eating way over 2k. Allow yourself time to understand which food or meals are deceptively high in calories and which ones are surprisingly low
Glittering-Proton
Cut out most added fats and cut carbs down to 1/2-1/4.
An example is:
Instead of making 2 scrambled eggs with 1 tbsp of butter, opt for 2 hard boiled eggs. Still delicious, still healthy, but you just subtracted 120 calories from your meal.
For lunch, opt for an open faced sandwich with mustard instead of mayo. Cutting bread in half saved another 120 calories, cutting out the mayo saved you 100.
For dinner, have a stir fry with lean protein. Half the plate being veggies, 1/4 protein, and 1/4C rice instead of 1 cup. Still satisfying, but by cutting carb you saved 180 calories.
Total calorie reduction for the day: 520 calories.
Congratulations, at that rate you just lost a pound a week. Add in a 45 min walk a day, and you can up that to 1.5 pounds a week.
9 Comments
You’re not terribly over! How is your fiber, protein, and healthy fat intake? How much are you exercising, and are you including that in your calorie burn estimates?
A manageable amount of hunger isn’t abnormal when adjusting to a calorie deficit (you should not be in pain or starving- in no way advocating for deprivation here. If your body needs fuel, feed it), but I go over when I’m not satiated enough.
Getting 100+ grams of protein a day has been huge for me, and I find that I am significantly less tempted to overeat when I incorporate even small amounts of avocado in my breakfast. But it’s all what works for you and your body.
probably need more info on what you eat in a day to give helpful advice! that said: if you’re not prioritizing protein and fiber, start. eat the rainbow. get your steps in. don’t drink your calories.
Intermittent fasting has worked really well for me. I skip breakfast and all snacks entirely until 2-3pm and then have a solid lunch and a nice dinner.
Find your staples!
Find the foods and meals you can eat throughout the week on repeat. My protein bars are 140 cal. Salmon burgers are 170. Salads from my local spot are 480. McDonald’s cheeseburger is 300.
Combine this with planning your meals and snacks throughout the day. I know I can start my day with a protein shake (160) and have my sausage stir fry for lunch (400) and a protein bar after (140). I come home to a pulled pork pouch (130) as a snack with chicken and green beans for dinner (170) and I will have plenty left over for another protein shake (160) before bed. That’s like 1100? I still have 400 to work with. I could even get a McDonald’s cheeseburger as a treat on days like that.
Kinda depends on what is it that you are overeating. If it’s snacks, I’ve found it helpful recently to eat something tasty in high quantities that is not super high calories. My go to recently has been a low fat, no lactose, strawberry flavored yogurt with strawberry chunks. If the label is correct, it’s about 38 calories per 100 grams.
Research volumn eating.
for me it switched once i:
– stopped drinking calories and switch to diet pop… they say caffeine helps suppress hunger and maybe it’s true!
– stay away from weed / alcohol (they make me want to snack soooo much)
– made reasonable switches (chips to air popped popcorn etc)
– no eating out of the bag (my fatal flaw)
– tracked my food ahead of time
– make sure to space out my meals & snacks
– make sure to eat in a way where i have enough volume/the food is satiating
– get the right amount of protein/fiber etc
– make sure to work on foods i love into my daily calories 💛
Instead of checking on just whether or not you went over, maybe it would help to see if there’s a decline in your calorie intake over the course of 26 days. This will give you a clearer evaluation of your progress. Simply relying on ‘did I or didn’t I’ can be demotivating.
If you just started, hitting 1,500 is really difficult especially if you were eating way over 2k. Allow yourself time to understand which food or meals are deceptively high in calories and which ones are surprisingly low
Cut out most added fats and cut carbs down to 1/2-1/4.
An example is:
Instead of making 2 scrambled eggs with 1 tbsp of butter, opt for 2 hard boiled eggs. Still delicious, still healthy, but you just subtracted 120 calories from your meal.
For lunch, opt for an open faced sandwich with mustard instead of mayo. Cutting bread in half saved another 120 calories, cutting out the mayo saved you 100.
For dinner, have a stir fry with lean protein. Half the plate being veggies, 1/4 protein, and 1/4C rice instead of 1 cup. Still satisfying, but by cutting carb you saved 180 calories.
Total calorie reduction for the day: 520 calories.
Congratulations, at that rate you just lost a pound a week. Add in a 45 min walk a day, and you can up that to 1.5 pounds a week.
Good luck! 👍🏻🍀