I hate this..

This is like my fifth topic on these boards... I have a huge problem. I start dieting but by day's end I am starving with a headache, and it's not cause I'm not eating enough food. Salads don't fill me up, and I am not good at knowing what to eat. I always want to start, and I always do start, but after one day I just give up! Longest I lasted was two weeks, and everything went fine till I ate out on my birthday!! I want to start so bad, but this is just to hard. 

I feel like if I get over this hump.. (the first month.) everything will come along so much easier. I also don't know what to do in the gym, my friend said walking 5-6 days a week for an hour helped him lose 70 pounds in a year, is that a good idea? I play basketball, and also want to work on my conditioning. I'm going insane this is just so hard for me.

I am 5'10" 238 pounds as of this morning.. I am a male.

The plan I want to follow gym wise is...

1) From now till January 1st, walk 6 days a week a for an hour, just so I can get my legs in decent shape.

2) From January till June incorporate weight's, machine's, and running to my routine. Go to gym 5 days a week, 3 of those days a full body workout, and running all 5 days I go.

3) I want to be under 200 pounds by my birthday, April 13.

4) Be strong when it comes to food... Limit myself to the calories I am supposed to consume each day.

Does anyone have any ideas of foods to eat that can fill me up, and are healthy?

Sorry if I'm annoying with so many topics, I just don't know what to do.

How old are you?  And how many calories are you averaging per day.

You don't have to eat just salads to lose weight. 

I am 20 years old. I don't only eat salads.. I've been trying different things like turkey/chicken sandwhiches on wheat bread. Or wheat rice and chicken... Nothing really fills me up

I am trying to consume 2,000 calories a day. avoid fried foods at ALL cost.

I suggest you rent or check out from the library "Body for Life".  If you're anything like me, and it sounds like you are, you just don't know where to start or what to do... maybe you know general ideas like "McDonald's is bad" or "Exercise is good" but specifically how to eat, how to work out... that's different.

Body for Life is exact.  It tells you step by step how to eat, he gives a sample menu and the website offers plenty of food choice ideas.  As for the workout... very simple.  20 minutes of cardio but the key is that you are constantly upping the resistance (making you work harder) and then dropping back down.  For example, start at level 5 intensity, 2 minutes go up, 2 minutes go up, 2 minutes go up... etc... when you reach 10 intensity you drop back down to level 5 again.  You do this 3 times and it = your 20 minute work out.  I use the eliptical at my gym because I can easily up the resistance on it gradually and then drop it back down.  The second step is alternating cardio with weight training.  Something he also goes into great detail about.  So my routine goes... Mon=cardio, Tue=weights upper body, Wed=cardio, Thur=weights lower body, Fri=cardio, Sat=weights upper body, Sun=eat whatever you want/take a break from work outs.  This is a 12 week routine that will give you excellent results.  Give it a try!

I fell out of shape and gained a lot of weight back after doing this program successfully.  Now I am pregnant and not willing to get fatter or be an unhealthy fat mom... so even pregnant and I am easily able to do this program.

I also suggest that you keep a 1 liter bottle with you.  I drink 3 a day.  Often we eat because we are thirsty.  If you feel hungry or feel like snacking, drink some water first and see if you're really hungry.  In between larger meals (breakfast, lunch and dinner) eat a healthy snack as well.  I eat apples, low-cal fat free yoplait, cottage cheese, etc.  Try to make your snacks a fruit/veggie/low fat dairy... keep away from carbs, they won't fill you up long.  Planning ahead helps.  I bake a low fat quiche filled with veggies and then bring it with me to work... high protein, low fat, good vitamins.  I like Healthy Choice Steamers for lunch with some apple sauce or yogurt and a Sprite Zero.

Hope this helps!

For me, I've had the most success from avoiding those nagging "I feel hungry even though I just ate" feelings when I started to combine protein with carbs for every snack & meal, ate clean, unprocessed foods, loaded up on vegetables at lunch & dinner and cut out artifical sweeteners.

Bottom line: If you hate it it won't work. The 2 important keys are: portion control and well balanced variety in your diet.

I love oatmeal in the morning. I like to put fresh blueberries or some other fruit in it to sweeten it up. The serving size (1/2 cup of dry oats) does the trick for me. I try to eat higher carb, higher fiber foods in the morning for energy and so that I do not get too hungry later on when there are worse choices around me.

I eat 5-6 times a day. A small snack like fruit or string cheese before lunch, and a protein bar before dinner.  I eat 6 times on weight days, with the 6th meal being a protein shake. I eat a little more on those days. I do not tell myself no to foods I like. Instead, I try to work them in to my calorie range, and make sure that I include plenty of healthy things like fruits and veggies with the less wonderful items so that I still have a decent food grade. the analyzer tool on here will help you too see how balanced your days are. Since being on here I have had Krispy Kreme, a couple cupcakes, burritos, ribs, TCBY, Fudruckers...the list goes on. I don't overdo it, though, and I cook a lot of what I eat. the word no everyday will lead to boredom and cheating

Make sure you eat plenty of protein too, so that you do not lose to much muscle as you lose weight. I am going to find the links to a few articles I think will help you. I will make it a 2nd post as this is already long. (sorry...hope I helped some.

I am also a 5'10" male and when I came to this site I weighed about 200 lbs., down from 215 lbs. When I started logging my calories each day I realized that I need to eat more, I had cut back too much but I could never eat just a salad as a meal.  I now weigh 155 lbs. and I ate about 2000 calories a day on average to lose.  But I enjoy cycling and I also rode an average of 90 minutes a day.  I still ride but now I eat more than 2000 cals. a day to maintain.  I did not change what I eat for meals since I had a decent diet already but rather I changed how much I eat and I eliminated the unhealthy snacks I would occasionally eat.  I also cut back on alcohol.

It may take you some time to learn what foods work to make you feel full (for me protein) and what foods trigger over eating but if you stick with it you will get to where you want to be.  My journal entry entitled The Fat Switch sums up my philosophy on weight loss. 

It sounds like your problem may not be calories, its what you are eating.   No amount of will power is going to keep you on a diet if you are hungry all the time.

Make sure you are eating healthy foods that will manage your hunger and not spike your blood sugar.  That means protein, fiber/whole grains and healthy fat.   Yes I said healthy fat (from vegetable oil, nuts or fish) - it will satisfy your hunger.  Avoid simple carbs like white bread, chips, white rice, pasta, sugar and sugary drinks and alchohol. 

• Make sure every meal includes protein - lean meat, legumes, eggs, low fat dairy, or a small serving of nuts or peanut butter.  
•  If you don't like salads then how about cooked veggies or vegetable salad? 
• Clear-broth soups are also good at filling you up without a lot of calories.
• If you have a "sweet tooth" try to satisfy it with whole fruit, not sweets.  If you must have sweets keep the portions really small.

If you are eating a healty balanced diet and the right number of calories you shouldnt get hungry after the first couple of days; at least not ravenously hungry.

There is a lot of good info in this post about how to eat well: http://caloriecount.about.com/new-improved-ca lorie-count-diet-ft93120

Also make sure to drink enough water. Dehydration can feel like hunger. Do you eat a big breakfast? Theres a saying that you eat like a king for breakfast, a nobleman at lunch, and a pauper for dinner. Make sure to eat a breakfast high in protein.

Some breakfast options: 2 eggs, 2 pieces of whole wheat toast (with butter, margarine, whatever), an apple, a glass (8oz) of skim milk. =approximately 520 calories

1 whole wheat toast, 2 tbsp peanut butter, 8oz milk, a med. piece of fruit, = app. 410 calories

If you eat a salad at lunch, add a serving of nuts, and a half a pita, or 4 oz chicken

For snacks combine carbs with protein. Have snacks that are between 200-300 calories depending on your calorie count for the day. You oculd even space out the snacks. If you want cheese and crackers, eat half of it at once and then the other half an hour later. Drink a glass of water with every meal about 20 minutes before the meal starts. Just some tips that have worked for me.

I'm you, 5'10" 235lbs and trying to maintain 2000 calories, except I'm almost 36. The best thing that works for me in the morning is oatmeal. I have 2 or 3 packets in the morning and that holds me usually to lunch. At work I have fruits or some dry roasted lightly salted edamame (good protein and fiber) on my desk so if I get hungry I grab one instead of hitting the vending machine. Try chewing 1, 2 or 3 pieces of gum when you get a hunger craving. Also drinking plenty of water will help maintain that full feeling. When preparing foods stay away from the frozen isle and boxed items. You have to remember to eat foods you like but prepare them as healthy as possible. As far as the gym goes remember that your heart needs to be pumping and keep pumping so alternate cardio (walking, jogging, eliptical, etc) then go to strength training (just pick a machine and do it, don't be picky even if you don't know what it does, read the instructions or ask someone else how to do it.) and then go back to cardio and then strength, etc... Remember that you have to like what you're doing with food and excersize or it won't work. Just don't stop or give up. If you slip, so what, get back on the horse and ride on. Don't give up or get all pissed at yourself, it doesn no good at all. Peace out.

Original Post by doobiemcgruff:

Does anyone have any ideas of foods to eat that can fill me up, and are healthy?

By coincidence, this blog post "Learn to Eat Less and Feel More Satisfied" was published today: http://www.dumblittleman.com/2009/10/learn-to -eat-less-and-feel-more.html and it is quite relevant to your question about healthy foods that fill you up.

I partly disagree with point #6 on the nutritional superiority of organic foods, but the advice to eat organic whenever possible is still sound. The rest of the points are entirely good, IMO. Hope it helps.

I'm probably not going to say anything that hasn't already been said, but I'll tell you what works for me anyway. I drink tons of water, and I choose filling snacks like carrots, celery, or an apple. My favorite filling snack is triscuits, you know the crackers. They are salty, which is something I crave, but also made with whole grain! I LOVE triscuits! Just seven triscuits and I'm good for hours. Hope that helps.

One Big thing to remember:  Always, always eat protein with whatever.  I've been told this by every trainer and dietician I've met.  Like if you eat an apple, have just a small piece of cheese or a few nuts with it.  It slows down the digestion of the food; fills you up more, too.  Good luck.  :)

I feel your pain!!  I love (LOVE) to eat. I know exactly what you are going though. The biggest thing that helped me was I would write down everything I ate (until I started using this site) and then write down how long it took before I got hunger pains again. I noticed that if I ate blueberry eggo waffles in the morning I was hungry again in less than an hour, but if I ate oatmeal (I eat the 3/4 cup dry cooked with a tablespoon of brown sugar and a 1/3 cup 2% milk) I wouldn't get hungry again for 3-4 hours.  Cheerios do the same thing.  You really need to figure out this for yourself, everyone digests differently.

Another tip, buy low fat or light items. That way you can eat more food with less calories. I also suggest switching to whole wheat anywhere possible.I personally try not to eat pre-packaged food if I can, I like to know what goes in my meals.

As far as exercise goes, I am not the expert, but I do know that the more muscle you have the more calories you burn. I suggest working some muscle building workouts in between your cardio days. Think cardio to burn fat for the instant gratification, muscle building workouts to keep the weight off.

Here is a little guide I try to go by on a daily basis. Sometimes when you are so worried about cutting calories you forget to eat a balanced diet.

Hope this helps:

Carbs 45-60% of your calories

Protein 10-35% (I suggest sticking to the higher end if trying to build muscle)

Fat 10-35%

Sat Fat (no more than) 7%

Cholesterol (no more than) 300 mg

Fiber 21-25g (the more the better)

Sodium (less than) 2300 mg

best of luck!

Hi Doobie....

I've seen LOTS of really good advice here.  Some I'd like to remember for myself.  Making the right choices and eating the right things takes a lot of energy and if you're trying to lose weight, it also takes a whole lot of determination.  Some have called it "will power".  I don't know about that.  To me, it just boils down to how much I want to lose weight and then just how determined I am to make it happen.  I do not like to be a loser at anything.  That includes losing weight.  Once I get started, there's no stopping me.  However, there are times when I do feel like quitting.  And I cheat.  And yes... it slows me down some.  But I get up the next day and start my regular program again and I move forward with my goal.  Like the 5 lbs I gained on my vacation last month.  It could've been worse, but it wasn't.  It took me about a week & half to take that back off.  Some people might have gotten discouraged and quit.  But I didn't.  Then I took another trip on Oct 4 where I spent the weekend with family.  More cheating.  And tempted by Fudge even.  I allowed myself to indulge.  Again, it slowed me down.  But it was oh so good and I think telling myself "no" would've set me up for failure.  So sometimes you have to allow yourself the goodies and you have to be ready to get back on board the next day or at the end of your weekend... trip... or whatever. 

As to starving at the end of the day and having a headache.... You are not eating enough!  Use Calorie Count and keep track of everything you're eating and MAKE SURE your eating enough.  EDUCATE yourself on what are some good meals to have.  Make sure you have several choices to chose from.  Write it down... make a poster and post it in your kitchen so you don't have to think about it when you go into the kitchen.  Make it easy on yourself.... And make sure you have the stuff you need in there.  It does mean shopping more often and regularly. 

Everyday I wake up and know that I have several choices for breakfast:

Toast w/2 tab peanut butter & an Orange, banana, or other fruit; or

Mexican cheese toast (toasted bread w/1 oz cheddar cheese sprinkled with chili powder & Mrs Dash) w/fruit & a drink (2 % milk or Chrystal Light); or

oatmeal or another healthy cereal w/fruit; or

1 Frozen French Toast w/no topping & fruit. 

And for Lunch... I've had

turkey sandwiches w/fruit & vegies;

Chef's salad (lean meat & other goodies thrown in: raisins, nuts, carrots, cabbage, fruit like pineapples, etc....); or

1 can Sardines (no oil), 5 whole wheat crackers, 1/2 cup Cottage Cheese, small salad, and a fruit of my choice.  This one is high in protein.  (So is the peanut butter). 

For dinner.... I usually have a frozen TV Dinner:

9-10 Shrimp w/cocktail sauce & salad; or

Salmon w/vegies; or

Lean Cuisine's Paremesan Encrusted Fish, or

Smart Ones Turkey Medallions, etc....

For snacks: fruits and vegies---only my favorites. 

Baked Tostitos & Salsa when I want something salty. 

For sweets... I've tried some of the Chex Bars and they're a good substitute for a candy bar.

Fast Food: this is the hard one for me.  I'm having to relearn what I can eat while I'm out and about.  So far, it seems like Wendy's has some good options.  So does Taco Bell.  It pays to get online and browse their nutrition menus.  When you see how much fat content is in those burgers, it'll be hard to eat another one w/o knowing you're packing the fat on.  We need to know what else we can have. There's always Subways..... Lol... 

I also allow myself a cookie or very small piece of cake or sweet bread occasionally.  I've switched to using light mayo and Smart Balance Butter and other "light" products.  I've added Splenda to my cabinets for times when I feel I might need some sugar.  Popcorn is another good snack.  I bought Act II's Kettle Korn and limit how much of it I eat.  The smartest thing I did was to stop drinking Coke everyday.  Lots 23 lbs right away.  Now I drink Chrystal Light or water.  Just found Sprite Zero and will allow that occasionally. 

Start preparing some of your meals ahead of time and that will make it easier for you too.  When I make a salad, I make 2.  One for now and one for later.  I really am a firm believer in eating lots of fruits, vegies, and protein.  Your body needs these things and you really must put them in or you will be malnurished.  Ditto for the water.  Drink lots of it.  That's a hard one for me.  I only like to drink it when I'm being physical. 

The bottom line is: educate yourself and make it as easy as possible for you to attain your goals.  Do the opposite of starving yourself and EAT!  But EAT GOOD FOODS.  Your body will thank you.  5 months ago I had edema, high blood pressure, and severe sleep apnea.  I've lots 48 lbs and no longer have the edema, the blood pressure has improved, and so has the sleep apnea.  My Dr told me I was saving my life.  I told him "I know."  I want to live and I want to be around long enough to see my grandchild grow up, graduate, get married, and make me a great grandma!  THAT gives me the determination I need to fight this battle.  So, I will ask you to ask yourself "How important is my goal and how BAD do I want it?"  Your answers will decide whether you'll reach your goals by April or not.  You can do it.  If I could do it, being as sick as I've been... I know you can do it!  So good luck to you.  Oh, and one last thing... this forum is here to help you succeed.  So don't feel you have to apologize for posting a message.  The more the better.  Every time you do one and get the answers you need... you're one step closer to your finish line.  So, GO FOR IT!! ....I hope you have a great birthday!

Thanks, Doobie, for posting this.  I picked up a few more good tips for myself!  See?  You think we're helping you when, many, many times, you're helping us.  Thank you everybody!  Doobie, you can do this.  Just takes some time to know what you're doing and get a plan together.  It'll happen if you really want it.  You are not alone.  We're all out here doing the same thing you are.  :)

>> I feel like if I get over this hump.. (the first month.) everything will come along so much easier.

You're right about that.  I'm a 6'0" male, 34 years old.  I started at 230 back in July and am now at 200 (planning to hit 175 by early next summer).  That first month was tough... seemed like I was always hungry.  But after the first month, my body adjusted to the lower calories and I learned a lot about making healthier choices that help me to feel fuller longer.  Now, keeping my calories under control is really not that hard (well OK, some days are harder than others; but overall, it's gotten much easier). 

My point is:  stick with it.  Assuming you're eating enough food given your activity level, your body will eventually adjust to the new routine (should take 3-4 weeks) and you'll be fine.