Why is not eating so bloody hard??

[OuterSpaceGirl]

Trying to lose a couple of stone here but it’s just so hard.
I’m trying to do 16:8 and increasing my fruit and veg and reduce the amount of processed sugary food.
Since 12pm I’ve had a bowl of muesli with blueberries and a wrap with salad and feta and lentil curl crisp things. It’s plenty of food, I’m not hungry and I don’t want to eat until dinner but I just keep wanting to go to the kitchen and get a snack.
Tips for staying strong would be appreciated please.

What daily calories have you set yourself OP? Little point cutting your food intake, or having what you think is healthy without figuring out your TDEE then reducing that and counting the calories in what you are consuming. Eating more lean protein will keep you feeling fuller for longer. Don't snack, stick to three meals a day.

You need to eat more foods that are lower in calories. Search "volume eating recipes" and there will be loads come up where you can eat double the quantity in smaller calories

@wowfudge

What daily calories have you set yourself OP? Little point cutting your food intake, or having what you think is healthy without figuring out your TDEE then reducing that and counting the calories in what you are consuming. Eating more lean protein will keep you feeling fuller for longer. Don't snack, stick to three meals a day.

Second this too. Search for a TDEE calculator then take 500 calories off it. Don't eat back calories from exercising. I believe a person has to have an average of a 3500 calories deficit a week to lose 1ib

I do intermittent fasting, I no longer calorie count (though I’ve successfully lost weight calorie counting in the past I’ve just never been able to keep up the low number of calories I need to maintain). I lost weight steadily with strict IF 16-18 hours a day, now I maintain but am no longer strict (milk in my tea). If I put on a few pounds over a holiday or Christmas I can lose it again by being strict for a few weeks.

As everyone else has said, carbs make a big difference. A good tip from a group I’m on is to always open your eating window with protein and fat. So a handful of nuts, a chunk of cheese and maybe some olives. I know some people who can just have that then have a proper meal a few hours later and that’s it. Now I tend to have those sorts of things with salad leaves then maybe berries and Greek yoghurt for lunch then a standard evening meal. I only ever get to the horrible lightheaded, chewing my arm off hunger if I open with a sandwich or toast or have something like pasta for tea.

As you do it for longer you’ll find the foods that work for you. I can honestly say I never take calories in to account when choosing food now, but I do often reject food on the basis that I’ll be hungry later if I eat it.

“Weight loss is hard. Being overweight is hard. Choose which.”

Since urges to eat is an issue, suggest books/ podcasts on that, eg Gillian Riley, Brain over Binge, Never Binge Again.

Because eating is so bloody good! So much yummy food, so little time...
You can't stop cold turkey, you have to eat, and for me it's portion sizes plus a real sweet tooth. I have to get totally in the zone for any diet to work.

I like hot bovril or a cup of vegetable boulion

Can anyone suggest any more meals that are low carb high protein but no cheese or meat? I like the idea of the lettuce leaves w guacomole or chopped egg mentioned earlier.

Beans, lentils, nuts and seeds are a good source of protein.

A slice of wholemeal rye bread or wholegrain rice crackers with smoked salmon or tinned tuna and avocado or egg plus spinach. Add low fat cottage cheese if that's acceptable. Depends how many calories you are consuming a day. Add chilli flakes, herbs, spices to food for added flavour and interest. Fat free Greek yoghurt is a good source of protein.

Carbs don't need to be cut, just reduce them and stick to wholegrains. Jacket potatoes and sweet potatoes are fine. Whole oats too. Also pulses like kidney beans and chickpeas.

I thought I could only lose weight on very low carbs. I've lost a stone and half so far this year by reducing calories with macros 40:30:30 protein: carbs: fat. I also weight train at least three times a week. I've had ten weeks of not sticking to this eating plan strictly and lost another pound in that time.

Thanks Wowfudge. Chickpeas and pulses good idea!

Make your own bean burgers with tinned kidney beans and chickpeas mashed together, mix in chopped onion, some herbs, grated carrot, garlic and shape with wet hands or use an ice cream scoop to portion out onto baking parchment. Bake in the oven.

@mrsbyers

I like hot bovril or a cup of vegetable boulion

Me too! - a spoonful of Bovil in hot water is 20-25 calories (depending on your teaspoon!) I find it hits the spot far more than normal tea.

Miso or Bouillon Stock powder also good - they contain quite a bit of salt so you can't go mad, but can push you through a tricky hour or so?

I also like plain rice cakes for something to crunch on, they are 30cals each

Things I have found for sub-100 calorie, not-carbohydrate snacks that are fairly healthy and satisying:
Salad-as-crisps www.satisfiedsnacks.co.uk/
Biltong (like jerky) embersnacks.com/
Bone broth

Admittedly, the above are not cheap, but I'm spending very little on food otherwise.

Plus lots of green tea, herb tea and black coffee. I've even started drinking hot water sometimes. Some herb teas with honey extract taste a little sweet and comforting but without calories. I like this one with 2kcals per cup www.twinings.co.uk/tea/fruit-herbal/rooibos-honey-20-tea-bags

Maybe try eating your main meal at lunch time so you have the bulk of protein to get you through the afternoon and then the "lunch" for dinner.

I recently bought Michael Mosely Fast 800 recipe book. I'm impressed with it. Lots of good recipes with calorie & carb info, also suggested combinations for either 2 or 3 meals a day, both for meat eater and vegetarians. It doesn't cover vegans though. You don't need to follow the fast or any particular diet but it's a great resource for any diet you choose.

Trouble with TDEE calculators, they give such varying results in my experience.

Lots of good advice on the practical side if things, but I also try and remember why I started-not in broad terms, but more specific. And think of the future - Imagine how good it will feel on your next weigh in if there’s a loss, imagine how good you’ll feel when your larger clothes get too big. If you remember why you’re doing it specifically it will help.

@Hollyhead that is a very good point. Better than my larger clothes getting too big was fitting into things I really like, but hadn't been able to wear because I couldn't get into them. Such a confidence boost. After a week of calorie deficit I have lost a pound and a half and am now in the healthy BMI range. I still have a belly I want to get rid off and am aiming for the middle of the healthy range.

I'm struggling to lose the flab. DS has pointed out that I'm an extra covid risk being overweight on top of health issues.

It was easy when I lived alone, I just bought healthy food and didn't have snacks in the house really.
Now I'm married with a kid, it's so much harder, DH finds weight loss really easy and can eat whatever he wants, he likes to snack and will moan if there's nothing he can have.
DS needs the odd treat/bribery too so it's hard to resist just sneaking something from the cupboard after a hard day.

Can you get DH to get snacks for him and DS that he puts somewhere you don't know about? DP locks his in his desk drawer.

DH finds weight loss really easy and can eat whatever he wants, he likes to snack and will moan if there's nothing he can have.

Maybe he should eat more at mealtimes and support you in not snacking.