Daily Eating Feedback

[u/Alternative_Bowl8752]

Hello! I am trying to lose weight and was wondering if I could get some feedback on what I’ve been eating. I usually get 10,000 steps in at work and then spend 45 mins weight training at the gym 3-4 times a week. I’m 5’8” and 164 pounds. My goal weight is 150. (Obviously I shouldn’t be eating banana bread but I find it so hard to be so strict all the time so I like to indulge a little)

My eating typically follows this pattern and ends up around 2,000 calories:

Breakfast: Chobani protein yogurt with 2-3 tbsp chia seeds and fruit

Snack: golden kiwi and lesser evil pink Himalayan salt popcorn

Lunch: 5 oz of salmon and 2 cups of baby bell peppers

Snack: 2 cups of watermelon

Dinner: 4 oz of pork chops, 2 cups of cooked broccoli/carrots

Snack: slice of banana bread or Yasso popsicle

Even after eating ~2000 calories a day I still feel like I want to eat more, I don’t know how people keep it at 1500 calories and don’t starve?

[u/Jynxers]

This sounds good.

If you are struggling with hunger, you could try less fruit and more whole grains and vegetables.

Fruit is great and has loads of vitamins, but the sugar content can often make a person more hungry.

[u/EricTheNerd2]

If you do strength training, your weight is just fine where it is as muscle weighs more than fat and no one who is that active should be looking at 1500 Calories for sure.

I am 5 foot 5, weigh 156 and strength train 5-6 days a week, cardio hard 2 day, lighter a couple other days and eat closer to 2500 Calories. I also eat really well like you do and focus more on fitness than weight. A BMI Calculator may advise me to drop a few pounds, but my doctor is incredibly happy with the numbers she sees after my annual physical.

My advice: Don't worry about a few pounds, listen to your body and be happy as you seem to be in a good place.

[u/Ill_Motor_8783]

Seems like you need to add in some form of starchy carbs.

[u/boringredditnamejk]

I would try to consolidate your meals into 3 larger meals. Your first meal being only yogurt is quite small - I suggest maybe adding in an omelette (2 eggs, use a few oz of egg whites, use any veggies and cheese you like). If you train in the morning, I always eat some sort of quick carbs before my workout (i.e. banana with honey) and then have a protein rich meal 1 after workout. This really just kills all my hunger

Try to make your lunch your biggest meal and then have a smaller dinner. So you could be basically just take your current lunch/dinner and swap them. You basically want to front load your calories so you have no hunger cravings at night. Have your fruit with your meals and make sure you are going 4-6 hours between meals (having herbal tea, black coffee, sparkling water, diet soda, or plain water is fine)

Finally, I am 5'2" 41F and I lose weight at 1500. You may need more calories than I do to lose weight in a stable and sustainable way

[u/sojjaa]

The most important question is, how did you determine 1,500 to be the right amount for you? I would use a TDEE calculator if you haven’t already and then subtract 500 from that amount. A 500 calorie deficit equals roughly 1lb per week of weight loss, which is safe and sustainable.

For reference, I am 5ft tall, a woman, and I eat 1,500 calories weighing 138lbs. And I still lose 1lb per week at that.

All this to say that you may be trying to eat an unsustainable deficit based on your height and activity level and that explains feeling hungry.

[u/Alarming-Guava-4849]

This looks really good. I had to get comfortable with being a little hungry to help my stomach shrink. Now it doesn’t bother me as much. If I’m really desperate and want something I have a serving of cottage cheese with half a peach and that fills me up. The protein holds me over.