Sorry beverly, it wouldn't let me reply there but here are my thoughts on the questions and scenario you asked and painted a picture of for me. Maybe others can apply this to their plans too.
Hey there, as I've said, I'm no expert. But I tend to find I'm hungry ish about every 3 hours or so. I have a snack then which isn't going to give me a sugar rush and then crash. I eat at 0720, 1030 and 1230 and then have a 1430 snack and then gym it up in the evening. I don't eat dinner 'til about 1930 most days. One of the key things is to savour your food. So many benefits including stopping overeating and allowing your body to say "enough" I eat 3 small crisp bakes (like Garibaldi biscuits) as my morning snack with a cup of green tea. I break off little pieces savour and chew it properly and sip my tea in between mouthfuls. I think you're eating far too few calories. I tried it at 1200kCal a day and it didn't work. Initially lost a bit but it's not sustainable. I now eat about 1500 a day and then exercise about 1000kCal between 5 and 7 days a week. There is ALWAYS a cardio element in my workouts, some strength training just to help tone my muscles but in general, I focus on either speed work or long distance efforts. I've lost more weight doing this than from any other fads.
Forget slim fast,
Forget diet pills,
Forget protein shakes
Just eat smaller portions of what you normally would eat so you never feel deprived, try to cut out the fats where possible (not all-you need some!) and drink plenty of fluid. To be honest, the first 2 weeks were the hardest, I must have had an over stretched stomach as I felt really hungry at first but as I got a grasp of portion control and was rigidly strict about it, I found the portions recommended were more than enough. For example, I'd easily be happy serving myself up with 200g of dried pasta weight - now I serve between 75-80g dry weight of wholewheat and it's always enough! Of course I could keep eatring for the taste, but serving your food up on a hot plate and eating slower really tricked my brain. I also found I was suffering with a few intolerances. So when I ate lots of high fructose fruits like plums, or casein rich dairy foods such as hard cheeses I'd get bloated, feel fat and be in cripplng pain. Taking these from my diet and finding alternatives - plums I replaced with apples, bananas and carrots and a couple of prunes but varied them around so as to create variety in my diet. I replaced parmesan and cheddar and proper feta with reduced fat halloumi and a cheapo salad cheese. I haven't suffered as a result of any of those!
I also added more black pepper, green tea and spices to my diet. They all have benefits such as providing anti-oxidants to the body which help with organ function, blood, skin, hair and nails and have thermabolic properties which MAY help boost your metabolism a bit. Especially cayenne and black pepper. I like to use cinnamon too as it's also got lots of great properties.
The reason I like to use green tea is that its delicate enough that it doesn't need milk or sugar and so you're not adding calories through that yet it's still a nice hot drink and more water. So many flavours too, especially by Twinings.
May I suggest you opt for a slightly higher calorie intake and a slower weight loss rate. I'm trying to lose 1lb a week but I'm losing about 2. However, I am very active and rigid.
Half the battle is planning, I try to plan my meals a week in advance or so. That way I can factor in what exercise I need to do - especially if I'm going out. It stops me wasting food, wasting time, and means I'm much more organised. For example, just before bed I prepare my morning's breakfast for the next day. If you look at my MFP diary, it's pretty much always the same during the week, occasionally different and the weekend I mix it up a bit. I also iron my clothes for the next day meaning I can optimise sleep!
In the morning I wake up at about 0650 (I use sleep cycle which is an ace app as it wakes you at a good time in your sleep cycle so you don't feel groggy, I honestly can tell you it has worked EVERY time for me) I get in to the shower at about 0700 and then get dressed. As I'm putting my shoes on etc I cook my Porridge in the microwave and by the time I've finished accessorising it's done. I'll have prepared a cup of green tea when I woke up too so it's had chance to brew AND cool.
I go to work and am in for about 0800. I work for about 2 and a half hours then have a break. I make a cup of green tea and have my biscuits and relax! I finish for lunch at about 1200 where I go prepare a sandwich, have some water and green tea! I eat it slowly, relaxed with some crap on the telly.
I go back in to work at about 1300 and work til about 1430 where we get an afternoon break. I'll have a slice of banana cake or fruit bread ~ 100kCal then with a glass of water or cup of green tea and work for about another hour or two. After that I come back and go to the gym until about 1800. I really work up an appetite. When I get back, I sit back and log any changes I haven't marked up on MFP and take a moment to chill out before going for a long relaxing shower - try a cellulite roller brush or similar - they are effective - if you have a problem that is! And then go prepare dinner. I always try to have about 200g of plain boiled veggies occasionally with salt. Never with butter or oils or anything.
If I go out for dinner, I don't deprive myself... (See in a later post what I ate and still haven't suffered from the effects despite it being a 2000kCal dinner!) I will have an indulge, I just make sure its all factored in and if needs be, lots of phys!
Most of all-I'd suggest you opt for a slower weight loss rate as it'll last longer and be easier and when you go to maintain calories, you won't be far off meaning it won't "shock" your body too much.
Some people have said that they divide their weekly calories throughout the week unevenly - never less than 1200kCal a day - in order to trick the body and it's metabolism. This APPARENTLY (although I'm not fully read up on all the info yet) stops the body going in to starvation mode and makes it keep it's metabolism high from days where it gets a lot of calories meaning on the days you eat less its still quite high! Eating sugars/carbs is important which is why it should be the largest portion on your plate.
I'm sure you've heard it all before, but a portion for an individual is basically a serving the size of their clenched fist. For meat, it's about the size of a deck of cards. I tend to eat about 125-140g of Turkey breast though which is slightly more. However I steam it, it's very lean and most of the remaining fat comes off when steamed so it's actually quite good for you!
Just remember, every one is unique and there are soooooo many factors that will change your weight loss acheivements and requirements. Height, Frame Size, current weight, Goal weight, rate of loss, activity level and training - some hard exercise will make you retain glycogen and water in your tissues which can add a few lbs for a few days after exercise, medical problems, what sort of nutritional values your calories contain (from carbs/protein/fats etc), medical issues, fitness levels etc.
Hope this helps, sorry couldn't be clearer!
Good work on the phys though! Keep smashing it up! :)
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