Thanks everybody. When I do average close to 2500 cal/day, I lose about 1 lb/week. (I burn up to 1000 calories exercising by playing two hours of basketball.) Aphil, I've sort of been cycling in the natural course of things, but it might be good to do it more intentionally. Unfortunately, I've been doing 2500-3000 mostly due to a lack of discipline. If I get much under 2500 I start getting too hungry and it's so easy to slip to 3000 or worse if I'm not careful. Maybe I'll try cycling between 2300-2600 or something.

How hungry is everybody on their plans? Maybe I'm just not letting myself get hungry enough -- I start to worry that I'm going to eat too much if I get really hungry. Eating a lot of protein mitigates the hunger some, but I still have trouble keeping my calories much below 2500.

:)

I am not even hungry, I eat out of being bored or when watching TV, I have to find something with 0 calories to pop in my mouth or something???

Jman-
If you find that you are getting hungry eating in the 2000-2500 range, I think that you may try incorporating some foods with a high water content into your diet. Foods like watermelon, cantalaupe, strawberries, baby carrots, and so forth. With their high water content-they are pretty bulky for the low calories. I cup of sliced strawberries is about 45 calories...a cup of watermelon is about 50 calories. A small sized apple is about 80.
Protein does take a little longer to digest so it is beneficial, as you stated, to eat protein to feel fuller-but it is also important to eat low calorie fruits and veggies to "fill out" the meal or snack with low calories so you feel fuller and more satisfied.
I find that when I stay in my calorie range-if I eat too many high calorie foods-I don't eat as much "food" so I feel hungry. If I eat lean protein and healthy low calorie foods like oatmeal, fruit, etc. I eat the same amount of calories-but have more FOOD in the day. So...maybe you can look at what it is that you are actually eating.
Feel free to pm me if you want to discuss the nuts and bolts of your diet.
Digital Girl-
I agree that as you lose and get to a lower weight that you have to do more-either increase exercise duration or intensity-or lower your calorie intake to progress further. This is why I suggest eating the highest calories that you can get away with and still lose. (Jman-if you are losing a pound a week eating about 2500 a day-DO IT!!! :lol: ) When I plateau, I do a few things. I increase my exercise intensity-either by walking faster in the same amount of time, rehearsing (dance troupe) longer, increasing my weights during strength training, walking a longer distance-whatever I can to burn more calories and add muscle. I eat "cleaner" for a while-staying away from junk even if I am staying in my calorie range. If all else fails I will lower my calories a bit-but not drastically-like going from 1600 to 1200. If you drop it too much at a time and then plateau again later-you don't have anywhere to drop it further without being unhealthy.

Thanks Aphil. :) You're absolutely right - I need to add more fruits and veggies. I think that'll really help. 60 calories of salad goes a long way towards being full. It's funny, I feel like I'm kind of wasting calories when I eat fruit because I could be using those calories for "real food," like cereal or a protein bar. :) I need to change that in my head - I've got it backwards.

A bit off topic here, but I know the sound of Brown Rice is "Yucky" for some but it is really yummy if you mix it up a bit and it is darn good for the tummy and makes it work! Although calories are the same white rice to brown, but I love the nutty smell when it is cooking in the rice cooker!

I make about 2 cups for 2 days or 3 and pan fry it with 2 tablespoons of olive oil, a hand full of garlic, a pinch of red pepper, one carrot 2 tablspoons of Soy Sauce and it is just yummy. When I plate it i put one slice of regular cheese on the bottom and hot rice on top with a side of salad, it taste a bit like risoto (sp)?

I am doing calorie counter with a mock Macrodiet, limited processed food, and hope to get to my goal by the end of the summer so I can eat my "Creme Burlee"!

;) ;) ;)

I'm very strict. I use FitDay and track everything I eat. I stay in the 1200-1300cal range and under 40 grams of fat. I'm loosen my grip a little on the weekends because I like to drink some. When I'm really busy during the week, at the end of the day I'll sometimes find I've eaten less than 1000 which I don't like to do.

Hey everyone!

I hope you don't mind me popping in here. This is an interesting thread and I've gotten some great ideas about upping the intake of more filling foods like veggies, fruits, and other non-processed stuff. I was slacking on that and not feeling full enough, leading me to overeating in the evenings.

I just wanted to comment on the calorie intake thing. I definitely now believe that it is very individual and Aphil you are absolutely right to take advantage of the highest amount you can get away with! I believe that if you lower it too much just because you think you will lose weight faster, it will backfire. Take myself for example. I was trying to eat 1200 calories a day because that seemed pretty average amoung 'losers'. I would never stick to it long b/c I would lose weight, then get SO hungry and gain it back. Last week I tried a different approach wherein I didnt weigh myself all week, ate reasonably and when I was hungry, writing it ALL down. One week later I had incredibly lost 3.5 lbs and eating an average of 1800 calories per day. I was astounded that at 137 lbs I can eat that much and lose weight! Metabolism and the way our bodies function can be a very complicated thing. And on a side note, I wasn't heavily exercising at all, maybe 2 or 3 times that week about 20-30 minutes speed walking on the treadmill.