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I am a full time student and I work a part time job. So I'm a very busy person who doesn't sleep much. On average I sleep 4-5 hours a night.
Morning
wake up 4:30. out of the house at 5am.
At 5:30am breakfast : 2 English muffins, with sausage and egg and a coffee.
By 9am, 2 hard boiled eggs as a snack.
1pm, a cup of rice, roast pork, vegetables and a low sugar hot chocolate
6pm. 4 spicy chicken cutlets
I just don't understand why I have been gaining weight when there are plenty other people who eat more than me but they still don't get fat.
What Girls & Guys Said
Opinion
1Opinion
Do this:
At 5:30am breakfast : 2 eggs, 1 slice whole grain toast and a coffee - no sugar, little creamer.
By 9am, carrot sticks or uncooked mirepoix as a snack.
1pm, a cup of tea, roast pork, vegetables
6pm. 1 spicy chicken cutlets, mixed vegetables (roast them for better flavor).
If you are a full time student, then you are sedentary a lot.
Welcome to the "freshman 15".
I don't drink sugar with my coffee EVER.
I take graduate level courses where I have to sit and listen intensely for 5 hours a day so I don't think carrot sticks would be enough to fuel my brain.
Eating 1 chicken cutlet might not be enough protein for me to satiate my hunger. Vegetables don't keep me full for long.
thanks for the advice though.
Good about the sugar.
The amount of protein you are getting from "4 chicken cutlets", "roast pork" "2 hard boiled eggs" and "egg" are well-over the amount of daily protein you need.
Protein amounts:
4 ounces of pork: 31 g
3 eggs: 3*6 = 18 g
4* 1 85-g chicken cutlet: 4* 28 g = 112 g
Total Protein: 112 + 18 + 31 = 161 g
What is the US RDA for protein?
The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight a day for adults over 18, or about 2.3 ounces for a 180-pound adult.
Let's say you are a 57 kg woman; about 125 pounds...
At 57 kg, your US RDA of protein is 57 * 0.8 = 45.6 g
161 g / 45.6 g = 3.53
SO... you are consuming about 3.5 days of your RDA of protein!
You don't need all that!
And meat is not exactly calorie-free.
Let's compute what I suggested:
2 eggs, 12 g
pork, 31g
1 chicken cutlet, 28 g
That's 71 g of protein. Still about the US RDA for protein for you. You can get rid of the eggs and still be over. Indeed, just 2 chicken cutlets are enough.
Your diet and lifestyle are going to pork you up...
Consider replacing all drinking liquids either with water or mineral water which is better.
The mineral water will fill you up without adding calories and keep you hydrated which is imperative for your metabolism. Mineral water has a high "bioavailability" for minerals that are good for you.
You can flavor it with lemon juice, lime juice, or flavor packets or even mix with things like OJ to have a healthy light filling soda.
Get rid of the breads if you can unless it's whole grain.
Learn to make a mirepoix and to snack on it.
![Why am I gaining weight when I don't even eat that much?]()
1 pound of mirepoix is about 100 calories.
Think of a mirepoix as a "Vegetable M&Ms":
https://theforkedspoon.com/mirepoix/
What is Mirepoix? How to Make and Use Mirepoix
What is Mirepoix?
Mirepoix is a mix of aromatics, made from finely diced vegetables (the mix of vegetables will often vary by country and cuisine) that are cooked in butter or oil, low and slow as to sweeten the ingredients rather than caramelize them. These slow-cooked aromatic vegetables form the first layer of flavor to many recipes.
While a mirepoix may seem insignificant (or even pointless) it is one of the most essential steps in adding flavor to stews, soups, stocks, curries, stir-frys, etc.
The aromatics in mirepoix include onions, carrots, and celery, with a traditional ratio being 2:1:1, or two parts onion, one part carrot, and one part celery.
========
My advice: large dice, don't cook, eat as snack grabbing by the handful like M&Ms.
You'll fill up fast with no real calories.
I eat protein at dinner time at 6pm. this gets digested overnight and into the morning. By the time it hits 9-10 am, all this protein had already been digested. In morning times, I NEED high protein because vegetables are just empty calories. Vegetables do not fuel anything. Nor does it fill me up.
And the problem is, I am a busy person so I can't eat vegetables every 2 hours throughout the day. I"m 190 pounds, 5'5''. I look less than 190 though.
M&Ms or sugar actually really does not fill me up at all. but rather it makes me hungrier. sugar makes me hungry
My brain works intensely throughout the day. vegetables simply won't fuel my brain. I need protein.
Well, at 5' 5", 190-pounds, you need to take drastic action and your diet is not helping.
Consider the mineral water...
If you can afford it or even be able to get it, get Topo Chico or Gerolsteiner. San Pelligrino is good too. Perrier is OK.
Mirepoix... it will help.
1 POUND OF MIREPOIX = 100 CALORIES.
That's it!
* San Pellegrino
My cholesterol levels are actually normal. No diabetes. NO high blood pressure. You won't be able to tell the difference between my blood work versus a healthy person's blood work.
does mirepoix have protein?
mineral water won't do anything for me.
according to google, mirepoix are diced veggies cooked in fat. isn't fat high in calories?
im not trying to die of a heart attack from all that cholesterol.
DO NOT COOK IT. I said that a few times.
Just dice up the veggies - not too small - and mix them.
I'll put some in a quart container (like a wonton soup container) and refrigerate for later or leave it as my desk for the day to snack on.
Think of it like a chopped-up vegetable party snack tray.
www.reddit.com/.../
Often, you can buy pre-diced mirepoix in a supermarket, but that is finely diced, so that's better as an ingredient like in chicken soup. I try to dice my chunks like about 1/4-inch cubes for carrots and comparable sizes for onions and celery. Mix it all together and just grab like grabbing trail mix.
Mineral water will do a lot for you - it's God's version of Gatorade.
And, mineral water is sparkling - it's naturally carbonated, but bottlers often have to put back carbonation that was lost in acquiring the water.
Also, consider learning to appreciate V-8. It may take getting used to but it's relatively loc-cal.
8 fluid ounces is 45 calories. By comparison, a 12-oz Coke is 150 calories. So, that's 5.625 calories per fluid ounce of V-8, but 12.5 calories per fluid ounce of Coke; that's more than twice the V-8.
Protein is important, but cholesterol is bad.
So, consider more plant proteins like beans.
Eat more chili!
I actually made chilli a few times with a mix of a bit of meat, tofu and ton of beans. It made me just get fat so i stopped doing it.
I don't know but beans make me fat. Maybe i should go lighter on them?
I dont like carrots and absolutely hate celery. I would eat carrots if dipped in sauce or dressing but can't eat celery
As im getting older i am finding that i need to become almost a vegetarian to avoid gaining weight which is just really sad. I can't even eat meat or carbs
You can eat meat and even eat carbs.
Try to look at it like this...
Pretend you are talking to something that you are about to eat...
Ask it "What are you going to do for me that's good for my health?"
If you can't find a good answer, then don't eat it.
Put another way, make the food that you eat EARN its way into you.
Here's an example:
Your English muffins...
I love English muffins; who doesn't?
But any "enriched breads" are just easy-to-digest carbs with no fiber.
So, instead, consider consuming multigrain breads.
It's not hard. I was just at Subway 3 days ago. I chose multigrain bread instead of Italian.
But, a little choice like that means less NET carbs and more fiber.
Another example:
Roasted vegetables.
Believe it or not, I was amazed by this... My wife was making shish kabobs. We noticed it was hard to grill the meat and veggies at the same rate, so we separated them. I soon discovered I was loving the veggies more than the meat. I was shocked. I later learned that roasting vegetables "carmelizes" them and enhances the flavors with the natural sugars in the vegetables. It's almost like eating candy. I am not kidding. So, think about that... suppose I had a choice between a candy bar and roasted vegetables. Assume they have the same calories... Which do I pick? The roasted vegetables because they have lots more nutrition than the "empty calories" in a candy bar. (And you can reheat roasted veggies and they taste just as good.)
Fitness guru Jack LaLanne, who may be before your time, used to say "If God didn't make it, I won't eat it." He died in his 90s from pneumonia, but he might be alive today (at age 109) if that hadn't happened. He was famous for his birthday stunts.
For example, here he is in 1984 for his 70th birthday...
https://www.youtube.com/watch?v=skRb-oND3qA
https://www.youtube.com/watch?v=c67x-uymujQ
Find the reason of your weight gain. Is it fat, muscle or body water? Have your ratios checked. Usually gyms have a scale that can do that.