typical day

breakfast-1 egg/ 1 whole wheat pc of toast
or i'll have oatmeal w honey

Lunch-veggie chicken pattie w/ onion & no bun w/ brown rice, veggie,water

dinner-homemade lentil soup. couple slices of cheddar cheese and whatever else is around

daily- green food drink (daily serving of fruit and veggie) drink mix

snack-apple,grapes,tea

i'm now going to lie......after dinner seems to be my pig out time (and i'm working on that)
so besides that....what can i do to tweak that???
any tips???

You can try to eat more in the morning. IF you eat more earlier in the day it's supposed to keep you from eating as much later on.

I would add some egg whites to your one egg in the morning to make that last longer and make sure that you are hitting your minimum calories. Make sure you are never dropping below 1200 calories, but 1200 is low. Try throwing in some snacks. These can be simple. A cheese stick and a motts no sugar added apple sauce or strawberry apple sauce. When I started working on my eating habits I realized that I had no idea what it meant to eat a full day of healthy calories. At first I could not get enough calories,and this left me unsatisfied and hungry. Let me know if you ever need help or suggestions.

I would add chopped veggies as snacks as well with some fat free yogurt or sour-cream. They come in at next to no calories compared to fruit, and give you a satisfaction of eating.

I tried to save cals for evenings, and it never works for me. I just binge, because I am so starved.

Your protein breakfast is a bit smalish (150 cals); I'd go for 2 eggs, maybe 1/3 cup of skim milk to make an omlette and throw some spinach in with them, and a chopped cucumber or tomato on the side. That will do a nice 250'ier, and no starches from the toast. Then you can have the toast as a snack later.

With oatmeal, keep tabs on your portions, and you cna easily add either apple slices, or mushed banana or 1/4 cup of frozen berries or 1/4 cup of cottage cheese to it to fortify and go up to 250-300 cal breakfast. ne of my fav oatmeals is 1/3 cup oats with 1 small mushed banana + 1 teaspoon of unsweetened cocoa.

After dinner times are the most cmplex for most folks. What I do is stuck up on gum, and save a fruit-plate + a handfull of nuts (about 10-12 different ones) for a close to betime snack instead of having it for dessert right after dinner.

Another good thing to help for dinner time, is having soup for dinner. If you do veggie soup with some low sod brothes, you can have like 2 or 3 cups of that for the 300 cals plus a slice of bread for 400 cals. It's both warming and filling and you feel like you've ate a lot. For comparison, a stir-fry you can only have like a cup or a cup and a half if it's veggie and super low-fat, and if you add rice to it, then it's even more misnsicule portion, since starches add calories like mad.

A glass of diet soda or low-calorie jello also helps from time to time to creat the sense of treating yourself and feeling full, but don't overdo it, or it will become a habit, and won't be so special any more.

I would suggest eating a well balanced meal with about 400 cals for supper. Then, skip the snacks after supper. It's a bad habit that has hampered my weight loss in the past. I am really working very hard at this myself because I know it works as it has when I have done it in the past.