I find what is so frustrating is I eat pretty well...most of the day
Low calorie organic cereals (the stuff that is 100-110 cals per serving, instead of double that) Oatmeal (nuts, agave sweetener) Peanut butter sandwiches Smoothies (Frozen fruit, milk, and yogurt) Protein Shakes (even more milk...whee) Chicken wraps with hummus, spinach, and carrots
I eat 5-6 times a day (big -> small -> big -> small -> big -> small). Probably 3-4k calories. Worked great when I dropped weight 10 years ago. Never had a problem keeping said diet until now. Maybe like Corrik said, stress eating is a thing.
But instead of following the mantra "You eat what you buy," like more fruit or yogurt to pad things out, the vending machine in my building is close by...taunting me. Stupid sexy candy bars...
Unless you are trying to put on muscle, you shouldn't be drinking protein shakes unless not getting protein in your diet.
Wait hold on.
3-4k calories a day?
Then it all depends on how much you are working out. You can't lose weight without a lot of exercising at that calorie amount. ---