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Me: M, 41, 5'9, 178#, good athlete, used to work out all the time, havent' done so consistently for the last 2 yrs or so. while I'm not fat by any means, I'm not as solid as I used to be. Definitely lost some muscle tone.
My biggest problem now though is portion control with my meals. My eyes are definitely bigger than my stomach but I always eat until I'm 'past' full and then I feel guilty about it. I feel that combining my lack of portion control with not working out like I used to, that I'm on the road to weight gain and not being happy with how I look physically.
Obviously the simples solution is eat less and exercise more.
Any advice on how to not pig out when you're hungry?
Me: M, 41, 5'9, 178#, good athlete, used to work out all the time, havent' done so consistently for the last 2 yrs or so. while I'm not fat by any means, I'm not as solid as I used to be. Definitely lost some muscle tone.
My biggest problem now though is portion control with my meals. My eyes are definitely bigger than my stomach but I always eat until I'm 'past' full and then I feel guilty about it. I feel that combining my lack of portion control with not working out like I used to, that I'm on the road to weight gain and not being happy with how I look physically.
Obviously the simples solution is eat less and exercise more.
Any advice on how to not pig out when you're hungry?
Couple of things have worked for me:
1. Use a smaller plate. It will look fuller.
2. USE A PLATE - don't eat out of a bag or at the stove.
3. When eating out, ask for a take home container RIGHT away. Immediately, divide the meal in half and put half in the take home container and put it aside.
4. This is really hard - but when eating out, tell the hostess not to bring extra bread, chips, etc.
Drink a glass of water before a meal. In general, carry a bottle of water with you at all times and sip at it throughout the day. You should be drinking about 3 liters of water a day at your size. Lastly, everything should be about the size of your closed fist
ie about 6 oz of meat for someone your size, about 1/3 a cup of rice, 1 medium potato. Don't stress too much; just get about the size of your fist. And double that for veggies
6oz of meat for someone 178 pounds? Not if that person is strength training.
The closed fist statement is a cookie-cutter statement for the general population... I don't necessarily agree with it and most involved in strength/fitness wouldn't either.
The entire article is illuminating, but see the table beginning on page 471 for some concrete ideas. Note that some of these have already been mentioned. The article explains why they help.
Me: M, 41, 5'9, 178#, good athlete, used to work out all the time, havent' done so consistently for the last 2 yrs or so. while I'm not fat by any means, I'm not as solid as I used to be. Definitely lost some muscle tone.
My biggest problem now though is portion control with my meals. My eyes are definitely bigger than my stomach but I always eat until I'm 'past' full and then I feel guilty about it. I feel that combining my lack of portion control with not working out like I used to, that I'm on the road to weight gain and not being happy with how I look physically.
Obviously the simples solution is eat less and exercise more.
Any advice on how to not pig out when you're hungry?
Try eating a few eggs every morning as soon as you wake up, I'm not really sure if it's the protein or the fat or both, but it helped me a lot and it seems to help others. No breakfast and my body thinks it's OK to just eat all day. People do seem to vary considerably on this, though.
you just set rules and dont break them. you make all your food in advance, you put a certain portion on the plate, you put the rest away. no more food allowed. i take my food to work and what im supposed to eat is all i take. if i take more, i will eat more. if i take snacks, i will eat all the snacks. so i dont take any snacks. dont give yourself options.
What exactly are you eating with your meals (the proportion of meat, veggies, starch)? I find that I don't overeat if I eat plenty of protein and fiber rich foods throughout the day. If I eat a bunch of protein and fiber in the morning (like chicken breasts, some types of fruits) I am not as hungry later on and eat less by dinner. Also, I find that I tend to pig out if I eat the starches on my plate first, so I start with the others first.
Yep,protein and fiber early in the day staves off hunger pangs.
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