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I've posted before. Finding losing a stone hard. I'm exercising every day (HIIT, jogging) for 30 minutes as recorded on my I watch. I'm struggling with snacking. I eat strawberries, blueberries, raspberries and a spoonful on fage yogurt for breakfast, salmon and salad or avocado on toast for lunch and then a normal tea with my family. I could cut carbs a bit at tea time. I struggle with avoiding snacking. I feel my worst around 1:30-3 then between 4 and 6 before tea. Then I usually like to have a treat (biscuit, small chocolate bar, yogurt) when the kids are in bed.
Any advice for avoiding snacks??!!! I feel like I might pass out some days especially after exercising so hit the snacks.
You need more protein at lunch and while salmon and avocado contain good fat, they are very high in calories and not great eaten daily if you are trying to lose weight. If your breakfast is mostly fruit, that is also lacking in protein. A "normal" tea with family could literally mean anything. You could be eating twice as much food in this meal than you need.
Try logging calories on my fitness Pal so you can see what you are really consuming. I think you will be surprised and you will see why you can't lose weight.
Thank you. Yes I have been logging on my fitness pal. I've been measuring and using the bar code scans where I can. The salmon portion is 200 cal and then a little around 60 for the usual salad I have. Breakfast is usually around 200 cal so I try to leave around 800-1100 for dinner.
Any protein meals you can suggest?
You want to try and add foods that will stave hunger off, this will make avoiding snacking easier...
For this you wanna add a lean source of protein to each of your meals (protein has the most filling effect of all food)
Also you wanna keep an eye on your calorie intake particularly liquid calories, this is often overlooked and the effect is underestimated.
Are you following any nutritional plan at all?
No not following a nutritional plan. I was just trying to move more and eat sensibly but I feel more hungry moving more and seem to be unable to stop snacking! I am at the top of the BMI (I know it's not always what should be used) and would like to lose around a stone
You're not eating enough during the day and that's why you're snacking. You need to shift your calories around so you eat more at breakfast and lunch and much less at tea time. Eat when your body needs the energy not late in the day when it doesn't get burned off. I tend to have 200 breakfast, 500 lunch, 500 tea.
High protein foods are lean meats, eggs, pulses and fish/seafood. Have more of those and lower your carb intake to counteract.
If you are eating 1600 locals excluding snacks, you are not likely to lose weight. If you only have a stone to lose, you need to be nearer 1200 including snacks. Your exercise is only going to be burning 200-300 calories a time which is probably covering your snacking calories and stopping weight gain, but you are eating too much to lose.
You could try having 2 boiled eggs and avocado for breakfast. Agree with others, you need more protein in the morning before you exercise. Also try a handful of nuts for snack and snack close after your hiit if you are hungry. Good luck!
I try to leave around 800-1100 for dinner
That's your problem.
I'm losing weight at the moment (a few lbs a week) by sticking to 1200 calories a day.
It's fine, just basically means I can't snack at all and have to make some carb swaps sometimes, and I'm eating slightly smaller portions and drinking more water.
You are never going to lose weight if you are eating 800-1100 cals in one meal unfortunately.
Thanks for your replies. Really useful info to try and make a change.
For protein meals these are the kind of things I eat:
Roast chicken legs/ham hock/ boiled eggs/ chicken breast/ mozzarella with salad
Chicken and veg skewers
Steak, garlicky mushrooms and sweet potato wedges
Smoked salmon and spicy beetroot salad
Lamb chops/ steak with some kind of pulse or tomato vinaigrette salad
Cottage cheese with chives and tomatoes
Sugar snap peas
Fizzy water (great for filling you up)
Avoid complex carbs, any sugar, eat lots of protein & green & yellow veg (not potatoes). This will reduce your hunger. Train yourself not to snack & definitely not to graze. It is much easier to control your calorie intake if you stick to three (or even two) meals.
It may be necessary to drop below 1200 calories, but if you go low carb, calorie counting less critical.
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