You mention that you tried drinking water, eating protein, and eating fiber. But that doesn't give much detail about how you went about increasing those things. Did you measure and count your food so that you knew how much more of each of these things you were eating or drinking? For example, was eating a bran muffin increasing fiber?
Those three things - water, lean protein, and fiber - are effective if your diet comes to incorporate them and your diet still keeps you under a certain calorie limit. The average diet is pretty low in fiber. When I load on fiber, I can reach around 40 grams of fiber a day! Changing those things has to be a gradual process, but that is the direction you should be taking, if you want to stave off hunger pangs. Fat is calorie-dense. When you eat junk foods, they are low in fiber AND calorie dense. One doesn't cancel out the other, BTW - something high in fiber and loaded with fat is going to be just as many calories as something loaded with fat and low in fiber! Protein that is lean is going to be X calories, while the same protein but not lean is going to be 2X calories (fat is 9 calories per gram, while protein without fat is just 4 calories per gram).
One idea is spend one-two weeks tracking the foods you eat. Don't worry about your eating habits just weigh, measure and track.
Week 3-4 switch to healthier foods...fruits, veggies, lean meat, whole grains and healthy fat. Don't limit how much you eat but be sure to weigh, measure and track. Give your brain and body time to get used to healthy foods.
Week 5-6 plan your meals with these healthy foods to stay within your nutrition ranges.
Fitness Minutes: (12,475)
5/31/12 8:31 P
Your spark page says you have a 2-yr old. Have you seen your doctor to rule out any sort of postpartum depression or other health issues? I have 2 boys and the youngest is 5. He's a firecracker who never stops. At the end of the day all I want to do is lie down and die, I am so tired. I find myself eating, mindlessly, in an attempt to maintain my energy until I can get him to bed. Perhaps you do the same? Aside from that I guess my only advice is no matter "what" you choose to eat, try to stick with regular intervals, put it on a plate, sit down, make it a "meal". And maybe try to catch a nap when the child does? If you can.
stop starting where you want to be and start where you are. in other words, don't make all the changes you want to make at once. how you eat and what you do is habit, and it can take six weeks to change a single habit. it's why people fail when they tend to change all of their habits at once. you're doing the same as if you decided that you were only going to walk around backwards from now on, that you'd skip over sidewalk cracks, can only enter a building if you turn left beforehand and do a little jig before you pass through doorways and must go through a number of stoplights divisible by seven whenever you drive. except you're doing it with your food. so start where you are right now. don't look at where you want to be down the road except as an ideal that you're going to hit one day a long way from now. don't give it a timeline. just pick one thing about how you eat off the wagon and work on changing that one thing this week. it could be eating an extra serving of fruit or veggies, cutting back on the amount of fat in a recipe, getting a little closer to your calorie range. pick one little thing and make sure you're doing that this week. at the end of the week evaluate where you are on that one little babystep you picked. if it is still hard to do and you really have to think about it, work on that one thing again next week. and evaluate at the end of that week -are you doing the thing by habit or do you need another week to change it? give yourself the time you need to change your habits. yes, this will take you much longer than just changing everything in one day. but the thing is that as you actually spend the time and effort in changing your habits, it makes them your default response. in other words, to not do them you would have to put forth the effort to change again. which beats yo-yoing imo.
by the same token, don't try cutting all your junkfood out at once. grab your last grocery receipt. count up the number of junk food items you bought. if you bought eight things, make a goal the next time you shop to buy no more than 7. get used to rotating out that old eighth item or find one item that you really don't like that much. then try cutting back to six items. and slowly whittle down what you are buying. a lot of people, myself included, want things when we can't have them. if i tell myself that i'm not having any more oreos ever because they aren't that great for me, that immediately makes me want oreos. the funny thing is, i don't even like oreos. but if i make them a forbidden food i want them and i want them now. if i choose not to have them now or choose to skip them this time around, it's easier to wait for the next time. cheese curls are a big love of mine. if i keep them in the house, the bag is gone in a day, maybe two. so i don't buy them often, but i do have them fairly regularly. and i don't tell myself "no," just "not now." and they aren't going to stop making cheese curls and i can get them at the store the next time. so that makes it easier. i'm not skipping them forever, just for right now. so picking a number of slots for junkfood [i can buy five items a week] lets you rotate out and have the things that you like, just reducing the quantity and variety. it's easier to skip one or two things if you know you have three other things to choose from. and even if you cut your theoretical junkfood down to four items a week from eight, remember that if you space out those four items, you can actually still have all eight items in stock every week, you just have to eat smaller portions and space them out so that you can just replace four of them a week and still have all eight.
Fitness Minutes: (58,441)
5/31/12 4:44 P
There is no such thing as offering or requesting too much help on things like sticking to a diet. One of the things I noticed about myself was that if I was not satisfied with a meal I tend to need to eat more. Once I eat that food I crave or my body crave I can stop eating. If this happen to not work I will brush my teeth and use mouthwash to get rid of any tastes that may be lingering and making me think I want to eat it again. The last thing I do is avoid the areas where food is stored. For instance, if the kitchen is to the right and the left leads to another room I will go left.
Edited by: BMCOLLEY at: 5/31/2012 (16:45)
Fitness Minutes: (48,321)
5/31/12 4:26 P
In the beginning it is hard to control your caloric intake. This is normal.
It seems that you are doing mostly the right tricks, but you should also work on reducing the refined foods. It is much harder to stay full if you consume refined foods.
Lastly, you should not give up. You should control your body, your body should not control you. So keep working on your nutrition, give yourself ample time. This is not a race to lose the fat. In fact, the slower you lose the fat, the more likely you are to keep it off.
Edited by: MPLANE37 at: 5/31/2012 (16:28)
5/31/12 4:15 P
You should be eating every 2 to 3 hours. I need to eat every 1.5 to 2 hours. Your body is asking for more nutrition, so plan to eat anywhere from 5 to 8 meals a day. Make sure you have a protein with each meal. Find out how many calories you need for each day, whether exercising or not, and divide that by how many times you eat a day. That # will be you calorie break down for each meal. Remember the more you exercise the more your body requires. Make sure you are making veggies the main focal point of each meal and fruit and protein as sides. You will find the fat will melt off!! I hope this helps you. You have to get rid of the mentality that the less you eat the less you weigh. Your calories should count more for nutrition. Best wishes!!!
Fitness Minutes: (58)
5/31/12 4:04 P
I am sure this topic has most likely come up several times but I really do need help with it. I am trying so very hard to stick to my diet but I am ALWAYS hungry. No matter what I do it never works. I have tried drinking water before and during meals, eating high fiber foods, eating protein with meals and snacks but it seems like nothing works. I am started to really believe that I have a food addiction. I even eat when I am not hungry but just because it's sitting there in the fridge or cupboard. I even can't help myself from not buying junk food. I have started dieting so many times but literally fail within a day or two. I am tired of having no control over this. Can anyone possibly recommend any advice?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.