Jornal de huwana, 03 jul 12

Huwana, are you tracking EVERYTHING that you eat? Your calorie intake seems very low according to your food journal. Maybe start by entering EVERYTHING that you consume, including drinks with calories. This will make you less likely to eat in the evenings. Then, if you DO find that you want something, find something that you have room for in your allowance. Or, through the day, MAKE room for snacks in the evening. This could help you fix your problem. I hope it helps.  

i dont log my foods at night.. bcause im scared to ses how many calories i consume.. now, i'm starting to consume atleast 800 calories only at dinner :(( i can't help it.. but i will try not to eat too much this evening.. bcause i already ate big portions of bad foods this lunch :(  

Keld is right. You want to include your snacks in your daily allowance. I know the problem though. I think we've all been there. Do you think you're getting enough food so that you're not hungry? When you're hungry, the best thing you can eat is protein, not carbs. Maybe you can have some protein on standby.  

I agree log everything so you can see where to tune-in better. I also have worked hard on setting a time that I try not to eat after and only drink water. If water does not help, I go to bed, this seems to work well for me. I read about a few other folks here doing it and once I did things started moving again, BTW, my time is about 8:30pm. 

Looking at your diet calendar... DEFINATELY too many carbs, not enough protein. Helewis is right.... Protein fills you up... Not immediately, like carbs, but staves off hunger for longer. Kingkeld is right also, log everything, factor in your snacks.... Allow for them... Make sure they have some form of protein in them. Make your snacks an "event" lay them on a plate - make them look 'pretty', NEVER eat them 'on the run'. Make you snacks meaningful, by plating them up and include other low cal stuff, like lettuce, tomatoe, slices of onion etc - so you feel as if you have had a real plateful of food. Don't fool yourself, if you feel 'starving' in the evening, and know you will go over your RDI, don't just grab stuff out of the fridge or cupboard - deliberately take your time and make that 'cheat' an event. Even if it is a piece of toast with something on... Cut it up in quarters or 1/6th... Take your time... Sit down and SAVOUR every mouthful... Chewing and enjoying the taste..... Do make sure you are getting enough calories.. Sometimes our bodies give out hunger signals because we are 'lacking ' something.... Make your food choices varied... Good luck :-) 

i was doing all those before.. i just needed to be reminded of those again.. and thanks so much!! i did prepared my food today.. and it really helped avoiding bad foods.. thanks again!!!.. i'm not depressed anymore :)