Eating habits

[abaez]

Ok, so I've always been pretty chubby since I was little. My parents were pretty lenient on what foods they served and I think all those years gave me bad eating habits.

Some history: Was around 250 in high school, got a gf a few years out and dropped to like 160 (took like two years). I slowly (about 6 years) gained back up to like 205 in early January.

I decided to get back to the way I was, and I'm shooting for 170/175. Started running in January, 3 miles two/three times a week and now I am up to 5 miles. I also do the stairs in my building, 11 flights about 5 or 6 times once or twice a week. I bike when I can. I've dropped about 12 pounds, but I don't feel like I am losing as much as I should and I think the issue is my eating habits.

You see, I'm a binge eater. I could go to the store right now and buy a pack of oreo's and finish it all right now in one sitting. I won't because I just ran 5 miles, but for whatever reason, I am always hungry. I generally eat healthy, but I'll just eat so much (can you gorge on carrots and nonfat hummus?) that I think it's just as bad as buying a cheeseburger and fries.

I'll have a big breakfast at 6:30 (two hard boiled eggs, a pita bread and some nonfat cottage cheese) and I'm hungry by 10. I bring my own lunch to be healthy but end up buying something downstairs simply because it's more food than what I brought and I need to have that "full" feeling all the time.

What can I do to stop this? I've read about bringing pretzels, apples and snacking all day, but I'll snack like no other (as in I'll eat the whole bag of pretzels in two days). I read about that pill that makes you feel full all the time, or the other one that suppresses your appetite, should I try some of these? I'm afraid that I won't get the energy I need to run if I don't eat anything though... I've been doing pretty well since January (8 minutes/mile now), but I'm starting to slip and eat more than I should. Are there any particular meal plans or supplements for those people who need to eat a ton (or feel like they need to)? Any help is appreciated.

Thanks


Cliffs:
I get exercise, but I eat alot and need to feel full all the time
What can I do to stop this?

 

[SociallyChallenged]

Well, you should track your diet a little bit and tell us what you're eating. If you're taking in a ton of carbs, then that may be why you're always feeling hungry. Also, you may not be eating enough fibrous vegetables which can easily fill you up. Fats and fiber are really what can sustain you the most. Fats do it by slowing digestion while fiber does it by literally filling you. You should look into the Zone diet, which I've heard is great for balancing hunger. Also, I'm sure there will be other people who will suggest good ideas, so be ready for them too.

As for the drugs, I would say that that's a bad idea. With your situation, you may be apt to become addicted to them because you can't find the balance on your own. If you can/do find the balance on your own, I feel that you'll be healthy without the risks of addiction and will be satisfied with that. Please though, get back to us with an example day of what you eat. Maybe try to use fitday.com to give us some overall #'s.

 

[TallBill]

Your best bet is to actually track calories as best as possible. Find the right number and make sure you hit it. If you are just guessing every day then you are more likely to go over.

 

[skace]

Well you've already got some decent advice to go. But I noticed that you didn't list how tall you are but "two hard boiled eggs, a pita bread and some nonfat cottage cheese" isn't exactly the most filling breakfast in the world. No offense. Especially since you are trying to make your life more active. Smoothies can also be incredibly filling and much better than a box of oreos.

 

[GenHoth]

FYI I'm 5'10" 165 and I just had a pancake, a bunch of scrambled eggs, 2 sausages and 5 hard boiled eggs for breakfast.

Eat up! Breakfast is a very important meal!

 

[M0oG0oGaiPan]

You could try munching on peanuts or eating an all natural peanut butter sandwich. 6:30 - 10 is 3.5 hours. I don't know about most people but I'd be starving after 3.5hrs. I usually try to eat every 2 or 3 hours.

Your breakfast is probably ~:
2 eggs: 140
pita: 140
cottage cheese: 100?

So the total is something around 380 calories? I think you want to make breakfast one of your bigger meals. Maybe you can add in some oatmeal. I'd get the old fashioned kind and nuke it for ~2.5 minutes. Add a little splenda/equal or some rasberry crystal delight or protein powder. Oatmeal keeps you feeling full for a while. Also you could try mixing in 1/2 cup of dried oats with about 1/2 a cup of cottage cheese. Add in some splenda/equal. Sprinkle in some cinnamon. Tastes like dessert. You can also add in 1 or 2 Tbsp of ANPB. I'd play around with those numbers some.

 

[Koing]

Apples, 80 calories per apple

I eat 3-4 a day, 1-2 pears and a orange spread throughout my day.

I had an apple for breakfast today. Too busy at work so the total eaten so far is:

2 apples, 2 pears
half a chicken and mushroom omellete
1 can of tuna on TOAST! 38g of carbs! I'm only having it because I'm

Koing

 

[zebano]

I eat a bowl of oatmeal and a banana for breakfast (probably a little less than what you ate). I keep a bag of apples, a bag of clementines (oranges) and a bag of baby carrots at work and I snack on them but I don't let myself unless I've gone 1.5 hours since my last meal or snack.

Here's what I ate yesterday
Breakfast 6 AM - oatmeal + bannana
Snack 1 8 AM - apple
Snack 2 10 Am - carrots w/ a little peanut butter
Lunch Noon - 3 meatballs (brown rice, beef, tomatoes)
Snack 3 2 PM - orange
Snack 4 4 PM - celery w/ peanut butter
Dinner 6 PM - 2 meatballs

So as you can see I usually eat about 7 times per day, otherwise I get that hollow feeling in my stomach telling me I'm starved, go eat a whole bag of doritos!

 

[abaez]

Wow, I guess I'm not eating as much as I thought. I just really feel like I do though. I'm 5'10" for those who asked, but here's what I ate yesterday:

Breakfast: Some oatmeal, maybe a cup and a half.
10'ish: Cup of Espresso and a bag of baked lays.
Noon: My sandwich (wheat bread with four slices of turkey), and another bag of baked lays.
3pm: Small pack of mike n' ike jellybeans and an apple.

I had about 6 pieces of gum throughout the day to make me not hungry.

Skipped dinner and ran. I'm glad breakfast should be bigger, because that's usually my biggest meal minus me not going to buy my lunch somewhere downstairs. I don't know if I could eat 5 hard boiled eggs though.

By the way, I hate eating dinner because I feel like I'm going to run for no reason since the dinner will give me back all the calories I burned? If I should eat dinner, should I eat before or after I run? Sometimes I'll eat a handful of pretzels before.

Second, if I'm feeling really tired/weak in general from work, should I be running/doing exercise or should I try to rest and continue the next day? I can get pretty tired sometimes but I force myself to run but the workout isn't as good usually.

Anyway, thanks for the advice, I guess I'm not doing as bad as I thought.

 

[TallBill]

Yes, skipping dinner is not a good thing. Your body needs calories throughout the day. You barely ate anything. I'd recommend just running every other day for now if you can do that. 3 times a week for a few weeks, then maybe start picking up the distance and speed.

 

[mflacy]

Abaez, every time you skip a meal, your metabolism goes into a "starvation" mode and reacts by slowing down. A slower metabolism means slower weight loss. Skipping meals is one of the least productive ways to lose weight. If anything, you should try to increase the number of healthy meals / snacks you eat per day.

How much water do you drink every day? The brain can confuse hunger and thirst cravings. Lots of people suggest drinking a glass of water when a craving hits to see which one it is. I carry a quart sized bottle around with me at work and at home. By taking a few sips every 10 or so minutes, I can easily knock out a gallon of water a day without even thinking about it now.

 

[spamsk8r]

Too much carbs, not enough protein or healthy fat. Chips are crap, candy is crap, 4 slices of turkey is not nearly enough (I use at least 3-4 oz. for a small sandwich). Here's a day in my life (I'm 5'10" 210lbs., down from 230, 20% body fat):

Breakfat: 2 eggs, 2 egg whites (cooked in butter or olive oil), 1-2 oz ham (or bacon, if I have it), piece of rye or sourdough toast
1st lunch: Turkey sandwich with 3-4oz. turkey, 1pc reduced fat swiss cheese, some low-fat mayo
2nd lunch: big bowl of homemade beef or turkey chili (very meaty), maybe a nectarine
Dinner: 4-6 oz. salmon/chicken with spinach and sometimes a 1/2 cup of brown rice.

Throughout the day I snack on almonds (probably 1-1.5 oz a day). I know I'm a bit low on veggies, so feel free to add as much fresh vegetables as you like. I supplement with a multivitamin, 4 fish oil caplets, and 2-3 tsp fiber each day.

My last suggestion would be to add strength-training into your exercise repertoire. When I used to only do cardio for weight loss I got down to 190 pounds, but I was still probably 24-25% body fat. Now I'm 210 @20% body fat, since I've added resistance training to my program. I can't state the importance of weight training enough. If you don't do it, you will end up skinny-fat, and you don't want that. Weight training increases metabolism, maintains your current level of lean body mass, and causes hormonal changes that improve not only your body fat percentage, but also your body composition.

 

[KingGheedora]

Originally posted by: GenHoth
FYI I'm 5'10" 165 and I just had a pancake, a bunch of scrambled eggs, 2 sausages and 5 hard boiled eggs for breakfast.

Eat up! Breakfast is a very important meal!

I'm the same height and weight and that breakfast would leave me feeling really full, and to sleepy to work in the morning.

 

[imported_freak]

Originally posted by: KingGheedora

Originally posted by: GenHoth
FYI I'm 5'10" 165 and I just had a pancake, a bunch of scrambled eggs, 2 sausages and 5 hard boiled eggs for breakfast.

Eat up! Breakfast is a very important meal!

I'm the same height and weight and that breakfast would leave me feeling really full, and to sleepy to work in the morning.

------------------------

I agree with you KingGheedora. That's too much for only one person!
It must be healthy. But what about weight? I think that amount of food may make you put on weight. What do you think?

 

[TecHNooB]

Binge eating? Hah! I'm the binge eating king! That's why I'm so glad to be back on the bulk.

Old diet (roughly 6 years ago):
2 Chicken Bake from breakfast
30 wings between breakfast and lunch
2 Jumbo Cheeseburgers for Lunch
2 more Chicken Bake at around 3 pm
20 more chicken wings for 5 pm cartoons
3 Bowls of rice + plate of meat and veggies for Dinner
13-26 Toquitoes at around 9 pm (watching TV)
and plenty of soda to wash it all down.

Current Diet (weekdays):
Protein shake, bowl of cereal, and pb sandwich for breakfast
Another pb sandwhich before lunch
2 chicken breast and oatmeal for lunch
Protein shake before I get off work
2 more chicken breast or 3 pieces of tilapia once I get back home
Protein shake and 3 pieces of whatever meat I got in the fridge and cereal (after workout)
Plenty of grapefruit before I go to bed (usually between 2 and 4 throughout the day)

The weekends are pretty much the same except I cook up something big (carb heavy) in the pot and eat it throughout the day along with my protein meals (meats, etc). For example, an entire pot full of chili or speghetti. All gone in 1 day easy. You are not alone my friend! Love eating