Weight Loss Support - Wwyd???

View Full Version : Wwyd???

04-27-2009, 02:58 PM
Here is today's situation.

Breakfast: oatmeal w/ walnuts and banana
Snack: 2 fruit snacks
Drinks: 2 diet cokes
Lunch: Chicken wrap w/ ranch and feta cheese
Snack: 3 oreos, graham cracker w/ peanut butter and banana with peanut butter.

I binged at my snack and I want to get back on track for today? This is usually how my days go all the time. I do ok in the morning but as the day goes on it gets worse and worse.

04-27-2009, 03:04 PM
big green salad for lunch and some citrus fruits or apple.
and i would cut out the diet coke and go for water instead.

04-27-2009, 03:05 PM
I binged at my snack and I want to get back on track for today? This is usually how my days go all the time. I do ok in the morning but as the day goes on it gets worse and worse.

I think a lot of people are like this thats why so many people skip breakfast only to be starving by dinner and over eat.

My pattern (if I let it) seems to be very light healthy lunch. Decent breakfast.

Big dinner and by 8 or 9pm I am STARVING and I pig out somewhere usually with friends on the way home from somewhere! LOL!

I have mostly broken this habit but still mess up from time to time.

You breakfast and lunch menu looks pretty good except of course your big snack but even then it wasn't like you ate a whole carton of Hagen- Daz!

04-27-2009, 03:08 PM
get rid of any foods that you'll have a tendency to binge on. Throw out the oreos. Try snacking on things like carrots, pepper slices, cherry tomatoes, and a half serving of almonds. You can eat a lot of veggies for the same calories as oreos and peanut butter. Try snacking on high volume foods. Also, what caused you to binge? were you eating aimlessly? Did you have the whole package in front of you?

If you only take a serving of something with you, and put the rest away... you'll only eat one serving of that food. Unless of course you get up and go grab the box again... but you're less likely to do that.

For the rest of the day, try to stick to lower cal foods and smaller portions to make up for the extra calories. the beauty of calorie counting is that when you mess up in one place, you can compensate somewhere else to make up for it, and your day will still be on track.

Thighs Be Gone
04-27-2009, 03:08 PM
Niki--how much PB are we talking?

04-27-2009, 03:11 PM
When I'm craving something like candy or cookies, I have 10 almonds (seasoned with sea salt only) and one square of bittersweet or dark chocolate, it's a bit under 150 calories - but feels like a total splurge. I know that if I have things like cookies in the house, I'll eat them! Peanut butter is one of my favorite things, but I'm really careful with portions.

I would just eat a light dinner, maybe a big salad with some grilled chicken, drink a good amount of water and have an apple, head to bed early, and start new tomorrow!

04-27-2009, 03:15 PM
Step 1: Try to eliminate the trigger foods in your environment. If you have oreos around, and you're overhungry, you'll grab for them. If you only have healthier stuff on hand, or the healthy stuff is more convenient to get, you'll probably reach for the healthier stuff more often. So, for example, if you have to have Oreos around for some reason, they should be in the way back of the cabinet, buried, in a bag. The baggie of grapes, on the other hand, should be premeasured and at the very front of the fridge, ready to grab.

Step 2: Get immediately back on plan. Eating a teeny dinner tonight to "compensate" will most likely result in a starve/binge cycle (for example, you eat so little tonight that you're hungry tomorrow, setting you up for cravings all day). You might do a slightly lower calorie dinner, but it should have protein, fat, lots of veggies, etc, just as it might if you were eating normally. Getting immediately back on plan, right this second, is one of the most key things you can do for weight loss and maintenance. A snack is one choice...you have many more choices to make today, and you can make each and every one of those choices a good one.

04-27-2009, 03:16 PM
I do ok in the morning but as the day goes on it gets worse and worse.

Okay. That's why it's ESSENTIAL to have a plan in place. Plan out your meals and snacks AHEAD of time. KNOW what you will be eating for breakfast, lunch and dinner and every thing in between. Good, delicious, healthy foods. Make that plan - and stick to it. Something else to try - you bite it, you write it. Get into that habit. It will make you stop and pause if you have to write down those oreos BEFORE you eat them.

04-27-2009, 03:29 PM
I would get rid of the oreos and the diet cokes and gets some veggies in there some where.

04-27-2009, 03:33 PM
By fruit snacks, do you mean those little gummy chewy things? How about adding some protein to that morning snack? Cottage cheese, yogurt, sliced turkey? And some healthy fats, walnuts, avocado, olives? Fruit snacks would make me hungrier. Same with that afternoon snack. I like the banana and peanut butter part, though.

04-27-2009, 03:36 PM
oatmeal never holds me until lunch, try eggs for breakfsat, if you dont have time boil them the night before and eat with some low carb bread. Try to add in some fruit and veggies instead of fruit snacks and oreos. use dips if you have to ranch for the veggies and something low-fat for the fruite., It will keep you more satisfied and before you know it you will forget the oreosi

04-27-2009, 04:26 PM
Cookies and fruit snacks have quite a lot of sugar for their volume, and they may be encouraging overeating at snack time, just from my experience.

04-27-2009, 04:31 PM
If the fruit snacks are those gummy things, I would skip them. I also wouldn't eat the first Oreo. Because once I eat the first Oreo, it's really really really hard for me to stop. I can look at an Oreo and think "Oreos are pretty good, but eh, I don't need it." If I EAT the Oreo I immediately go into "MORE MORE MORE" mode. I do like Oreos, but not enough to struggle with that feeling, or cave and eat more and then feel bad. Not worth it to me!

Pick a higher protein snack instead of cookies and graham crackers - that kind of carby stuff just always makes me want more carbs. What about string cheese and nuts? Hummus and veggies? Grapes? Turkey jerky?

04-27-2009, 04:37 PM
Oh - I also find myself craving peanut butter HARD if I'm not eating enough healthy fats during the day. Don't forget your avocado and olive oil!

04-27-2009, 05:10 PM
OK, you guys are good. WWYD was a big unknown to me until I read everyone else's responses-- then I got it!! what would you do~ ding ding I win the prize!!!

And I agree about trying to find foods that are higher protein and less sugar. When I started trying to get fit and trim, I counted calories-- only calories.

I loved the freedom that came from "you can eat anything you like as long as the portions are measured and the calories are accounted for." After a while I realized that "white foods" like sugar and white bread and rice resulted in less weight loss and a greater likelyhood to feel dissatisfied and bingey.

Also those foods make me retain water and every month I would see big bouncing on the scale, both at the end and in the middle of my cycle.

I cut them out for a while. Now I will eat chocolate but find that 100cals of dark chocolate is way more likely to satisfy me that 100cals of milk chocolate-- I only want more and more and more...

Over time I learned what worked best for my body. Everyone is different and can tweak an eating plan in a different way. You will find what works for you too. :) many people talk about the craving that sugar and white carbs bring on.... maybe that is your sitch too?

04-27-2009, 05:12 PM
I agree about planning ahead -- in my notebook I write out a plan the night before, on a big post-it that I stick under the next day's entry. Sometimes it is very exact; more often it is like a flow chart ~ this or that, and then this or that. You can still make adjustments as you go, just try not to make them after you eat something else, because then you find out you already ate Dinner's calories. :)

Re: snacking, I actually converted most of my week's lunches to snacks. I pace it out by splitting the day's lunch calories into 2-4 different eating times. I get a lot of things to eat if I'm having a small dinner or if the things I choose that day are low enough. Today's split-up is half of a ham and asiago sandwich (215 cals) as well as a WW yogurt with ground flaxseed (130 cals). I really like this because it keeps me eating more often and helps for working out as well, because I always save a little something to eat right after working out.

Things I use to cobble together a lunch:
apple with 1/2 tbsp PB or 1 laughing cow wedge
banana with 1/2 tbsp PB
low cal soups
yogurt with flax
1/2 sandwiches
peach, plums, 1/2 avocado or other fruit
Trader Joe's lite cheddar string cheese
frozen things I can microwave like morningstar Italian sausages
small salads (1 tbsp dressing)
veggies such as roasted cauliflower

04-27-2009, 06:22 PM
Definitely up the protein intake. I tend to try to eat more protein and things higher in fiber- really helps keep me going. I try to get at least 25 grams of fiber a day.

My menu today was:
Breakfast: 2 light laughing cow wedges + 1 serving (15 crackers) wheat thins fiber selects (190 calories).
Lunch: 4 oz grilled fish, 1 cup white rice, and an orange (440 calories)
Snack: Kashi TLC Peanut peanut bar: (140 calories)
Dinner: Turkey sandwich on whole wheat bread with light mayo, light yoplait yogurt: 520 calories

That's a total of about 1300 calories. I'll probably have another snack when I get home from school, but not more than 300 calories of a snack. :)

I ALWAYS plan out my menu's, sometimes for the whole week. Helps me stay on track, it took me a while to get a good balance, so if you are hungry, it's time to tweak things up. I currently try to get around 1600 calories a day.

04-27-2009, 07:47 PM
If it were me, I'd mix some flax meal into the oatmeal, trade the sugary fruit snacks for real fruit, add some veggies at lunch, and have a different snack on hand for afterward. Some of my favorite snacks are vanilla Greek yogurt, raw almonds, part skim mozzarella sticks, Kashi granola bars, frozen grapes, apples with peanut butter, and (if I want something sweet, usually after dinner) dark chocolate or a Vitamuffin.

Stay away from sugary things until you know you can handle them...

04-27-2009, 10:57 PM
Wow, girls you are great. I think I'll sit down tonight an make out a plan for tomorrow. Is there a place on this forum that shows food ideas? I'm a bit overwhelmed with this site!

I do agree with so many things, like the fruit snacks and oreos, those just need to go. I tend to eat my kids food too much, and they don't even need that junk so I guess I shouldn't but it or just resist.

I do think I should start by counting calories, my mom, who used to be bigger than me for my whole life is now 20 lbs lighter then me and she is a calorie counter. I just get lazy!

Thanks again

FYI: I'm always short for words so let me apologize if my posts don't seem very thought out. I'm not much of a writer, and I thank those of you who are and are able to take time to write me a post from the heart.