snack foods

[solobiker]

Hi guys, I have been trying to lose some weight for a long time, I am 5'7" and bounce between 145 and 150. My problem is I am a snacker: pretzles, nuts, dried fruit and kashi crackers. I do eat baby carrots for snacks too. I would love to lose about 10lbs. I run or trail run/hike2-3 times a week for about 3-4 miles each, ride 20 plus miles (just move back to CO and not living in safe area for riding) and on the weekends DH and I go up into the mtns and hike for several hours. any suggestions to get over the snacking??

[KnottedYet]

Eat larger meals?

Honestly, with your activity level, it sounds like you need to be eating more not less. How about fresh fruit (more water content) rather than dried? Big hearty breakfasts? An extra complete meal during your peak snacking time?

Your body might be telling you it needs more food, and your brain might be derailling that signal into snack food rather than "real" food.

5'7" and 145-150 sounds perfectly normal for someone with muscles to me. Can you actually grab onto a handfull of fat that you'd rather lose? I'm 5'8" and was 145-150, until the off season when I gained 15 lbs. I can grab rolls of fat at my waist and hips. I trust those will melt away as I get into the swing of training for my triathlon again and I add an extra meal (around 3 pm) each day. (during active season I eat 4 meals and 2 snacks a day)

[solobiker]

unfortunately I can grab on to quite a bit. I also do yoga at home in the evenings. ugh. For breakfast I usually eat yogurt with low cal granola or a fajita shell with pb in it. I dont have too much time for breakfast as I leave for work around 530 am.

[KnottedYet]

I eat HUGE b'fasts. I have to, or I snack like a crazed woman.

This morning I only had pancakes (maybe 4 or 5 of them). No cheese, no potatoes, no eggs, no mushrooms, no smoked salmon or chicken or other protein. And I ended up snacking.

Can you try preparing your b'fast the night before and nuking it in the morning? I like to cook tempeh or chicken/pork chops/salmon the night before for dinner and save some out to nuke in the morning. If it's a week I have my kid, I usually get up earlier and make us both something with eggs.

My bias is toward huge breakfasts, so take what I say with a grain of salt. (but breakfasts like yours would make me sluggish and drive my metabolism into the dirt, and I'd end up eating all day trying to catch up.)

[solobiker]

Thanks, I will try the bigger breakfasts. It just may work. Thanks

[KnottedYet]

BIIIIIIIIIG BREAKFASTS! OOOO-rah! <chest pounding and deep voice>

[indysteel]

I don't necessarily think you need to give up snacking. At the end of the day, it's calories in and calories out so if you body prefers five or six smaller meals throughout the day, dont' fight it. Instead, try to increase the nutritional content of what you're eating. I really like yogurt, a handful of almonds, fresh veggies and hummous, and apples with some peanut or soy butter. I find a snack to be more satisfying if it's a mix between (good) carbs and protein.

My coworker is currently on Jenny Craig and she eats a small meal every two hours. She's lost ten pounds so far--in about five weeks' time. Putting aside the pros and cons of Jenny Craig, she has commented several times that she feels more energetic and that her blood sugar seems to hold steady throughout the day.

[Eden]

If you find you need the hand to mouth kind of thing why not try air popped popcorn? As long as you don't put anything on it, popcorn has few calories (31 per cup) and satisfies the need to snack. Or celery sticks - I heard somewhere that celery takes more energy to chew than it gives back in calories.... (though it naturally contains a lot of sodium)

[Pedal Wench]

I would add more protein to your breakfast, not just volume. Mornings that I have eggs, I realize that I'm not hungry at noon for lunch. Egg-less mornings, I'm famished by 11:30.

[han-grrl]

Often, people feel hungry when they are actually thirsty. We are just so used to being hungry and eating it becomes a hard habit to break away from.

Also, make sure when you snack they are more like mini meals rather than single foods. so a carb, a protein and a fat at every snack. this will also help stabilizing blood sugar.

With my wierdo schedule i found i was always hungry, but i found when i ate more like mini meals my hunger is far more controlled.

Food for thought?

Make it a great day!
Hannah

[Brandi]

I would add more protein to your breakfast, not just volume. Mornings that I have eggs, I realize that I'm not hungry at noon for lunch. Egg-less mornings, I'm famished by 11:30.

Oh I fully agree there! If I have just ceral and milk it is like eating chinese food for me, I am hungry an hour later. But if i have an egg on an english muffin it really does the trick. I usually have a glass of green juice from trader joe's with it for the fruit veg thing. very balanced and my favorite. I also like avacado on sproited grain bread in the morning. Yummy! Keeps me going like nothing else.

[Pedal Wench]

Oh I fully agree there! If I have just ceral and milk it is like eating chinese food for me, I am hungry an hour later. But if i have an egg on an english muffin it really does the trick. I usually have a glass of green juice from trader joe's with it for the fruit veg thing. very balanced and my favorite. I also like avacado on sproited grain bread in the morning. Yummy! Keeps me going like nothing else.

Ha -- something new to add to the Trader Joe's shopping list. I thought the one that's opening here was finally open - drove over just yesterday, and it's still not open! Green juice doesn't sound particularly appetizing, but I'll try anything - once!

[7rider]

Ha -- something new to add to the Trader Joe's shopping list. Green juice doesn't sound particularly appetizing, but I'll try anything - once!

My thoughts exactly.

RE: Snacking. Hi-protein b'fast is definitely the way to go. I just had oatmeal this a.m. and found myself raiding the office pretzel bin much too early and too often today.
Others have had success with eating 5 small meals a day, rather than the standard 3. Try that - eat planned meals 5 x's/day - and keep them small and well balanced. It will keep the blood sugar level more constant and since your next meal is right around the corner, you're less prone to snacking.

[Offthegrid]

If you'd really like to lose weight, I suggest tracking your calories for a while. Everything that goes in your mouth needs to be counted. Try calorieking.com or fitday.com.

The numbers don't lie. You'll find out quickly whether you're eating enough, and can match it up to the amount of exercise you're doing.

In time you'll learn which snacks you can fit within your calorie "budget" and fill you up longer.

[Mr. Bloom]

If you'd really like to lose weight, I suggest tracking your calories for a while. Everything that goes in your mouth needs to be counted. Try calorieking.com or fitday.com.

The numbers don't lie. You'll find out quickly whether you're eating enough, and can match it up to the amount of exercise you're doing.

In time you'll learn which snacks you can fit within your calorie "budget" and fill you up longer.

This is the precise advise that this forum gave me and it worked. Have a target, track the details (it makes you aware).

I also agree that snacking is good IF you downsize the meals to compensate.

You can do this, but it takes time to build the discipline.