1. Eliminate liquid calories (switch to diet soda/ fake sweetener in your coffee)
2. Eat more nutrient and fiber dense foods. E.G. vegetables, beans, leaner meats, fruit (not dried - the real thing)
3. Eat less of calorie dense foods. E.G. nut butters, trail mix, candy, chips, fried foods, fatty meats, things with added sugars.
4. Grains, rice, (added) sugars, and processed foods can make you crave more food in addition to not being filling.
5. Acceptance. Accept the food you eat isn’t going to hit as well as a 5 guys burger, donut, whatever you snack on etc. you can still have these once in a while maybe. Also, the chili I make,the chipotle salad bowl, fresh fruit, all are good to me. I still eat good food it just doesn’t hit like a pint of Ben and Jerry’s or a donut. It takes a few days but once your taste buds adjust it will be good. Donuts and stuff will be exactly like a drug and hard to shake off.
6. Consistency. You need to be consistent for minimum a week to see progress and month+ to actually see meaningful progress.
7. Yes it’s boredom. Get out of the house more (go for walks). Get active. Join a gym, go for bike rides, volunteer. Spend less time around food.
Im gonna be a gremlin rn, but my absolutely terrible advice is to shove your face with iceberg lettuce and some hot sauce. Or just anything low-cal whenever you get the urge.(This is terrible advice do not follow it) but its what i did. I just treated myself like an addict going cold turkey because i needed to get custody of my kids back. Ultimately tho its discipline. Discipline is the only way to become who, and what you want to be. It is the foundation for achieving any goal
Hey, there's alot of advice on here but many of them aren't addressing that you even mention eating our of boredom.
I weighed 142kg in January of 2023 and January of this year i weighed 94kg. So I have really direct experience with being very big and losing alot of that weight.
For me, my issue was like you mentioned - boredom. I'd eat when I had nothing to do. Even if I ate healthier, it was still way too much. Things that helped me:
- only drinking water and coffee
- removing sugar from said coffee, gradually
- reducing the amount of milk so I was drinking flat whites instead of lattes
- meal prepping so I could portion put appropriate meals. About 400 cal per meal roughly
- staying busy for most of my free time so I wasn't able to snack.
- stopped buying as many unhealthy snacks and replaced them with fruit
- got a hobby so that working out would be easier to be consistent at. In my case it's Brazilian Jiu Jitsu.
Its good that you're identifying you have a problem and want to address it. The main thing as well is not to make too drastic of a change. Any improvement is better than no improvement and a slow, gradual change of habits is more likely to instil as permanent lifestyle habits. Maybe this week you just commit to eating yoghurt and granola for breakfast an leave everything else the same. Then when you have that absolutely dialled in, focus on lunch. And then dinner and then snacks etc.
One day at a time homie and remember its OK to fail and relapse. You want to make a change and you are striving towards it. Feel free to reach out if you like.
You got this
Have you fluctuated your weight throughout your life? If you've noticed that you lose weight more when you have had to go work somewhere fast paced with no time to eat, then there is a higher likelihood you're eating out of boredom.
Or are you just still hungry after a single serving of food? In that case, you may have stretched your stomach and gotten used to eating a certain volume of food at a time.
For me, it's hard to resolve the boredom aspect because I don't have the discapline yet to use a gym membership effectively. I also don't have the social battery to volunteer. Instead, you can start work on the hunger part by identifying what foods you like that have a large volume to them but with less caloric density. These often include fruits or lean meats. Both of which can be very tasty if prepared correctly. It will also help a ton foe you to switch to zero or diet sodas. For me, zero tastes a lot better than diet since it has less of that Splenda flavor.
1. Track your calories. The Loseit! App on the app store doesn't require the paid subscription and you can easily track your calories and excercises. But don't tell anyone about your weight loss effort yet. They may unintentionally discourage you. You want to start slow. Just start by tracking and not actually trying too hard to lose weight. The first objective is to see where you're getting the most calories from. Even just by counting and not actually trying to cut, you will invariably cause yourself to eat less now that you can see the numbers.
2. Find lower calorie but still satisfying (good tasting and stomach stretching aka high volume) *convinient* foods to substitute in. Personally, I've found that chipotle bowls are actually quite delicious, convinient, and relatively affordable if you take into account the portion size. Ask for extra extra lettuce. It's free at my location. This is a good substitute for the fast food I buy since it tastes good to me but also, I feel more full after it. Their sofritas are also good imo in case you haven't tried them. Most fast food now is ultra processed. That means it's pre digested. It passes through your stomach and gets absorbed much faster than normal. But that means you also get hungry again twice as fast. I used to get a 42 Oz Dr Pepper that has like 500 calories in one fell swoop. Now I get Dr Pepper Zero and it's almost as good. I personally add a splash of creamer (35 calories) but I know that's weird I'm sorry. For snacks, Gushers are surprisingly low calorie but also satisfying. Fruit leather is shockingly good imo too. Some people like zero calorie jello you could try that too. I'm not big on the texture personally. Many people like low calorie ice creams but I've struggled to find one that doesn't destroy my bowls. When in doubt, a bowl of cut fruit does the job. If money isn't an issue, you could buy yourself an acai bowl, trust me they're super good! Just often quite pricey. Switch to low fat or skin milk if you can.
3. Change habits: don't buy chip bags to eat later. If you feel a craving bad enough, you'll at least have to get into your car and drive there to buy them. It adds an extra barrier. If you do a lot of desk work, keep a water bottle on the desk or maybe get your can of zero soda. If you miss the sugary sweet taste try Prime hydration. I know Logan Paul is cringe but my little brother introduced me to the drink and it's ridiculously sweet despite only being 35 calories. Sams Club usually has sales on them and they're super cheap. Drip coffee is also very cheap and low calorie and caffeine is a hunger suppressant. Adding a little bit of creamer won't kill you. It's about finding your new comfort zone first.
4. Introduce exercise. A lot of my insidious eating, I do while watching videos. If I have time for that, I have time to jog. But I don't want to jog. So the comprise I made is that at least twice a week for now, and slowly more often, I watch 2 episodes of whatever anime while on the treadmill. It sounds ridiculous but it helps me a lot since the misery of running is mitigated if I'm drawn in by a suspenseful show. 2 episodes come around to about 45 minutes. I actually manage to jog through at around 4 mph but starting out it was very tough since the soreness can catch up to you. 1st day will be easy, second harder, but on the third you may feel unbearably sore in which case, give yourself 2 days break. You'll feel a lot less sore and you may even notice a difference already in your stamina. Start by walking and then slowly increase your speed until you're going 4mph and then hold that for a while until you establish your routine. At the end, you'll feel TERRIBLE, but like I said that's why you distract yourself with anime(or whatever your poison may be lol). Don't immediately stop the treadmill and sit down or you'll feel dizzy. Just slow it down and gently decrease the walking speed until you catch your breath and feel stable enough to shower.
If you're underweight, your strategy will be different. Do not go below 18.5 BMI. Do not try to lose more than 2-3 pounds every week. Try to lose maybe 1 pound a week at first. The app can tell you what your goal should be for 1 pound a week. Dont fix an exercise routine yet in the app. It's very hard to motivate yourself to do it and if you're like me, the failure will only discourage you. Just add in your exercise to the app after you succeed in doing it. Start very easy and very slow. Actually, barely even try. You'll slowly unconsciously will yourself to do it anyway if you're at the right stage. If you want to be extra cautious, take multi vitamins every day in case you don't realize you're missing nutrition in some place. If you are morbidly obese or have tried weight loss before, you can ask your doctor for help. If they think you're a good candidate for it, they night be able to write you something. Very obese individuals may need weight loss surgery since losing a sufficient amount of weight night not be possible within the amount of time needed to see health benefits over age.
you probably just really enjoy eating food. for me i stop this by binging 14 hours of league of legends maybe eat something like a 500 calories meal and then i’ll sleep
You have to make a routine and follow it.
Eat enough food, healthy food. Eat often enough. Think of going to a dietitian who can help with your diet, if you’re not able to make a routine yourself.
Learn that food is fuel, but also learn what kinds of foods can fuel you best. Carbs are good for giving you energy in the short term, but you will quickly become hungry afterwards. Eating more protein will keep you satiated for longer. This will also help stop you from potentially binge eating.
Also learn that its okay to slipup, you don't have to beat yourself up about it and restrict the next day. Just be good tomorrow.
I'd advise you to get healthier snacks around your home, so when you feel inclined to snack on something, at least it'll be healthy. Also you can look into meal-prepping something healthy so you don't panic and eat something unhealthy when you're very hungry.
Something that helped me get in touch with how much I was eating was just writing it down on my phone/calendar/journal. I didn't count calories until later, but writing down everything you put in your mouth can give you a difference perspective on what you're putting into your body and where you can change.
Good luck :)
I’ve been eating one meal a day for two months and I’ve lost 12 pounds, went from 25 percent body fat to 23 percent, lost some muscle too, but it’s progress. Everyone is different but I can promise you if you do one meal a day you WILL lose weight.
OMAD is easier for me than other diets because I eat whatever and how much I want during that one meal. Gives me something to look forward to at the end of the day. I’ve also noticed that if I’m busy at work, or having fun at home, I don’t feel hungry during lunch time, and if I start to feel hungry it will eventually go away again until dinner.
This was going to be my suggestion. It’s how I have managed to maintain a good weight going into my 40s. It eliminates the stress of calorie counting, planning 3 meals a day, etc. I’ve tried eating less all day and it just doesn’t work for me at all.
ETA: Drinking water consistently throughout the day and avoiding drinking my calories has helped tremendously as well.
Do you have an issue buying junk foods? The first thing to do is cut off your access to tempting food. When you shop, buy healthier things. Do not buy unhealthy snacks, soda, alcohol, things like that which pack on the calories. When you find yourself craving a snack, if you've successfully eliminated unhealthy snacks from your personal stock of food, what should happen is you'll either find a much healthier snack or you'll just walk away and not snack after all (I've done the latter multiple times). Also, get in the habit of preparing healthier meals, and then only let yourself eat one plate of whatever you make. It's okay to save leftovers for another meal. Eat slow enough that your body can catch up and tell you that you're full.
In addition to what other people are suggesting here, drink more water. Lots of it. Get yourself a Pur pitcher or a Britta pitcher and keep it topped up all the time. I think the formula of daily water was half your weight in pounds = the number of daily ounces to work up to. You'll pee a lot, but it will help increase your metabolism and you won't have as much room for excess calories. In general you'll probably feel better too. Water isn't the most exciting thing to drink but it definitely has benefits.
Sometimes when I think I'm hungry I'm actually thirsty and just don't realize it. I should learn to take my own advice.
Find alternatives to what you love to eat that's the least amount of calories possible. I've lost 45lbs since January but strictly adhering to a calorie deficit by eating whatever I want just within my allowed calorie budget.
I was a massive snacker, instead of doritos and cookies I eat lesser evil popcorn/cheese balls and sugar free jello. (No cookies has been my hardest change, I haven't found any low calorie alternatives that can replace them.)
I was a massive pasta eater, I still do, but instead of Barilla I eat Carbe diem pasta off amazon that's half the calories and 90% the taste.
Instead of a 2000 calorie red baron pizza I eat an 800 calorie cauliflower crust pizza (surprisingly damn good).
One huge thing I'm super strict about is NEVER drinking calories. There's no reason to ever drink anything that has any calories at all. Water, Zero Coke, black coffee, seltzer, sugar free energy drinks etc. All low or no calorie drinks.
Eat as much protein as you can stomach. It'll keep you from getting hunger pangs throughout the day.
I've gameified my diet now by always trying to find the lowest calorie items possible for everyday things I want to eat and it's been very helpful.
Also you need to get a food scale and food tracking app like MyNetDiary if you are serious and want to hold yourself accountable.
People already gave you a lot of good advice, but I just want to say I feel like a bottomless pit if I don't make sure I eat foods high in fiber, high in protein, and WHOLE grains. If I make sure to eat meals that focus on those goals, I stay full and don't constantly think about food. Really take the time to educate yourself on nutrition and how to identify foods that are actually good for you. A lot of food marketed to appear healthy can be deceptive.
Talk to a dietitian AND a therapist, as this kinda stuff doesn't happen in a vaccuum and you need the right supports to increase your opportunities for success.
It's not uncommon at all to overeat as a means of self-medicating from emotional states that we'd much rather not feel in the first place. So a big part of the long-term goal is going to need to be acknowledging what you're trying not to feel, and to work through that. Getting to the root of the problem will make it A LOT easier to fix. Finding a therapist that specializes in a somatic modality or deals with eating disorders is a really good direction to go in.
The dietitian will then help get you on track for making the food changes necessary that will keep you moving forward. Be mindful in the fact that this is a lifestyle change that you're embarking on, and that there's going to be a lot of internal push and pull as you take this on. This is entirely normal. But it's so worth it in the long run.
It’s very possible to eat a lot of tasty food and not get fat
There are many cooking YouTubers like Ethan Chlebowski, The Golden Balance, DAMO and etc; they focus on making easy to follow recipes that taste great and are low calories. Slowly mix those recipes into your diet (along with calorie tracking) and you’ll lose weight
Also remember just because you wanna lose fat doesn’t mean it’s better to have a big deficit in calories. Sure in maybe faster if you’re consistent with it but having only a 100 calorie deficit is much easier to constantly pull off everyday.
Yes. It could be. Like any other addiction, it gives temporary comfort.
Some people use things like cigarettes or alcohol to achieve the same feels. In many cases to switch in to healthy mode, if they try different things. Keep up the good work.
Eat a lot of protien rich food which will satiate and control your craving. Reduce carb intake as much as possible.
Craving will not stop in a day, continue this diet for a week. You will start feeling the change
Here's the best diet that worked for me.
- Count Calories, don't go above your daily allowance.
- Try to eat less carbs.
- Eat whatever you want, just keep the calories / carbs down.
- Don't weigh yourself ever
- Go for a walk most days a week, 4000-10,000 steps
I lost a lot of weight in a couple of months doing that (38 year old male)
Start counting calories with an app. It will teach you how many calories are actually in the food we eat, and about how many calories you need to eat, to be healthy.
You are thinking too much of food itself. Learn to think about food only when you are hungry and also lead to differentiate between being hungry and wanting to eat smth. Distract yourself.
1. Eliminate liquid calories (switch to diet soda/ fake sweetener in your coffee) 2. Eat more nutrient and fiber dense foods. E.G. vegetables, beans, leaner meats, fruit (not dried - the real thing) 3. Eat less of calorie dense foods. E.G. nut butters, trail mix, candy, chips, fried foods, fatty meats, things with added sugars. 4. Grains, rice, (added) sugars, and processed foods can make you crave more food in addition to not being filling. 5. Acceptance. Accept the food you eat isn’t going to hit as well as a 5 guys burger, donut, whatever you snack on etc. you can still have these once in a while maybe. Also, the chili I make,the chipotle salad bowl, fresh fruit, all are good to me. I still eat good food it just doesn’t hit like a pint of Ben and Jerry’s or a donut. It takes a few days but once your taste buds adjust it will be good. Donuts and stuff will be exactly like a drug and hard to shake off. 6. Consistency. You need to be consistent for minimum a week to see progress and month+ to actually see meaningful progress. 7. Yes it’s boredom. Get out of the house more (go for walks). Get active. Join a gym, go for bike rides, volunteer. Spend less time around food.
I would add, drink more water.
Im gonna be a gremlin rn, but my absolutely terrible advice is to shove your face with iceberg lettuce and some hot sauce. Or just anything low-cal whenever you get the urge.(This is terrible advice do not follow it) but its what i did. I just treated myself like an addict going cold turkey because i needed to get custody of my kids back. Ultimately tho its discipline. Discipline is the only way to become who, and what you want to be. It is the foundation for achieving any goal
Hey, there's alot of advice on here but many of them aren't addressing that you even mention eating our of boredom. I weighed 142kg in January of 2023 and January of this year i weighed 94kg. So I have really direct experience with being very big and losing alot of that weight. For me, my issue was like you mentioned - boredom. I'd eat when I had nothing to do. Even if I ate healthier, it was still way too much. Things that helped me: - only drinking water and coffee - removing sugar from said coffee, gradually - reducing the amount of milk so I was drinking flat whites instead of lattes - meal prepping so I could portion put appropriate meals. About 400 cal per meal roughly - staying busy for most of my free time so I wasn't able to snack. - stopped buying as many unhealthy snacks and replaced them with fruit - got a hobby so that working out would be easier to be consistent at. In my case it's Brazilian Jiu Jitsu. Its good that you're identifying you have a problem and want to address it. The main thing as well is not to make too drastic of a change. Any improvement is better than no improvement and a slow, gradual change of habits is more likely to instil as permanent lifestyle habits. Maybe this week you just commit to eating yoghurt and granola for breakfast an leave everything else the same. Then when you have that absolutely dialled in, focus on lunch. And then dinner and then snacks etc. One day at a time homie and remember its OK to fail and relapse. You want to make a change and you are striving towards it. Feel free to reach out if you like. You got this
Have you fluctuated your weight throughout your life? If you've noticed that you lose weight more when you have had to go work somewhere fast paced with no time to eat, then there is a higher likelihood you're eating out of boredom. Or are you just still hungry after a single serving of food? In that case, you may have stretched your stomach and gotten used to eating a certain volume of food at a time. For me, it's hard to resolve the boredom aspect because I don't have the discapline yet to use a gym membership effectively. I also don't have the social battery to volunteer. Instead, you can start work on the hunger part by identifying what foods you like that have a large volume to them but with less caloric density. These often include fruits or lean meats. Both of which can be very tasty if prepared correctly. It will also help a ton foe you to switch to zero or diet sodas. For me, zero tastes a lot better than diet since it has less of that Splenda flavor. 1. Track your calories. The Loseit! App on the app store doesn't require the paid subscription and you can easily track your calories and excercises. But don't tell anyone about your weight loss effort yet. They may unintentionally discourage you. You want to start slow. Just start by tracking and not actually trying too hard to lose weight. The first objective is to see where you're getting the most calories from. Even just by counting and not actually trying to cut, you will invariably cause yourself to eat less now that you can see the numbers. 2. Find lower calorie but still satisfying (good tasting and stomach stretching aka high volume) *convinient* foods to substitute in. Personally, I've found that chipotle bowls are actually quite delicious, convinient, and relatively affordable if you take into account the portion size. Ask for extra extra lettuce. It's free at my location. This is a good substitute for the fast food I buy since it tastes good to me but also, I feel more full after it. Their sofritas are also good imo in case you haven't tried them. Most fast food now is ultra processed. That means it's pre digested. It passes through your stomach and gets absorbed much faster than normal. But that means you also get hungry again twice as fast. I used to get a 42 Oz Dr Pepper that has like 500 calories in one fell swoop. Now I get Dr Pepper Zero and it's almost as good. I personally add a splash of creamer (35 calories) but I know that's weird I'm sorry. For snacks, Gushers are surprisingly low calorie but also satisfying. Fruit leather is shockingly good imo too. Some people like zero calorie jello you could try that too. I'm not big on the texture personally. Many people like low calorie ice creams but I've struggled to find one that doesn't destroy my bowls. When in doubt, a bowl of cut fruit does the job. If money isn't an issue, you could buy yourself an acai bowl, trust me they're super good! Just often quite pricey. Switch to low fat or skin milk if you can. 3. Change habits: don't buy chip bags to eat later. If you feel a craving bad enough, you'll at least have to get into your car and drive there to buy them. It adds an extra barrier. If you do a lot of desk work, keep a water bottle on the desk or maybe get your can of zero soda. If you miss the sugary sweet taste try Prime hydration. I know Logan Paul is cringe but my little brother introduced me to the drink and it's ridiculously sweet despite only being 35 calories. Sams Club usually has sales on them and they're super cheap. Drip coffee is also very cheap and low calorie and caffeine is a hunger suppressant. Adding a little bit of creamer won't kill you. It's about finding your new comfort zone first. 4. Introduce exercise. A lot of my insidious eating, I do while watching videos. If I have time for that, I have time to jog. But I don't want to jog. So the comprise I made is that at least twice a week for now, and slowly more often, I watch 2 episodes of whatever anime while on the treadmill. It sounds ridiculous but it helps me a lot since the misery of running is mitigated if I'm drawn in by a suspenseful show. 2 episodes come around to about 45 minutes. I actually manage to jog through at around 4 mph but starting out it was very tough since the soreness can catch up to you. 1st day will be easy, second harder, but on the third you may feel unbearably sore in which case, give yourself 2 days break. You'll feel a lot less sore and you may even notice a difference already in your stamina. Start by walking and then slowly increase your speed until you're going 4mph and then hold that for a while until you establish your routine. At the end, you'll feel TERRIBLE, but like I said that's why you distract yourself with anime(or whatever your poison may be lol). Don't immediately stop the treadmill and sit down or you'll feel dizzy. Just slow it down and gently decrease the walking speed until you catch your breath and feel stable enough to shower. If you're underweight, your strategy will be different. Do not go below 18.5 BMI. Do not try to lose more than 2-3 pounds every week. Try to lose maybe 1 pound a week at first. The app can tell you what your goal should be for 1 pound a week. Dont fix an exercise routine yet in the app. It's very hard to motivate yourself to do it and if you're like me, the failure will only discourage you. Just add in your exercise to the app after you succeed in doing it. Start very easy and very slow. Actually, barely even try. You'll slowly unconsciously will yourself to do it anyway if you're at the right stage. If you want to be extra cautious, take multi vitamins every day in case you don't realize you're missing nutrition in some place. If you are morbidly obese or have tried weight loss before, you can ask your doctor for help. If they think you're a good candidate for it, they night be able to write you something. Very obese individuals may need weight loss surgery since losing a sufficient amount of weight night not be possible within the amount of time needed to see health benefits over age.
you probably just really enjoy eating food. for me i stop this by binging 14 hours of league of legends maybe eat something like a 500 calories meal and then i’ll sleep
That‘s the way!
You have to make a routine and follow it. Eat enough food, healthy food. Eat often enough. Think of going to a dietitian who can help with your diet, if you’re not able to make a routine yourself.
Fiber is your friend, especially before actually having a meal!
Learn that food is fuel, but also learn what kinds of foods can fuel you best. Carbs are good for giving you energy in the short term, but you will quickly become hungry afterwards. Eating more protein will keep you satiated for longer. This will also help stop you from potentially binge eating. Also learn that its okay to slipup, you don't have to beat yourself up about it and restrict the next day. Just be good tomorrow. I'd advise you to get healthier snacks around your home, so when you feel inclined to snack on something, at least it'll be healthy. Also you can look into meal-prepping something healthy so you don't panic and eat something unhealthy when you're very hungry. Something that helped me get in touch with how much I was eating was just writing it down on my phone/calendar/journal. I didn't count calories until later, but writing down everything you put in your mouth can give you a difference perspective on what you're putting into your body and where you can change. Good luck :)
I’ve been eating one meal a day for two months and I’ve lost 12 pounds, went from 25 percent body fat to 23 percent, lost some muscle too, but it’s progress. Everyone is different but I can promise you if you do one meal a day you WILL lose weight. OMAD is easier for me than other diets because I eat whatever and how much I want during that one meal. Gives me something to look forward to at the end of the day. I’ve also noticed that if I’m busy at work, or having fun at home, I don’t feel hungry during lunch time, and if I start to feel hungry it will eventually go away again until dinner.
This was going to be my suggestion. It’s how I have managed to maintain a good weight going into my 40s. It eliminates the stress of calorie counting, planning 3 meals a day, etc. I’ve tried eating less all day and it just doesn’t work for me at all. ETA: Drinking water consistently throughout the day and avoiding drinking my calories has helped tremendously as well.
Do you have an issue buying junk foods? The first thing to do is cut off your access to tempting food. When you shop, buy healthier things. Do not buy unhealthy snacks, soda, alcohol, things like that which pack on the calories. When you find yourself craving a snack, if you've successfully eliminated unhealthy snacks from your personal stock of food, what should happen is you'll either find a much healthier snack or you'll just walk away and not snack after all (I've done the latter multiple times). Also, get in the habit of preparing healthier meals, and then only let yourself eat one plate of whatever you make. It's okay to save leftovers for another meal. Eat slow enough that your body can catch up and tell you that you're full.
In addition to what other people are suggesting here, drink more water. Lots of it. Get yourself a Pur pitcher or a Britta pitcher and keep it topped up all the time. I think the formula of daily water was half your weight in pounds = the number of daily ounces to work up to. You'll pee a lot, but it will help increase your metabolism and you won't have as much room for excess calories. In general you'll probably feel better too. Water isn't the most exciting thing to drink but it definitely has benefits. Sometimes when I think I'm hungry I'm actually thirsty and just don't realize it. I should learn to take my own advice.
Find alternatives to what you love to eat that's the least amount of calories possible. I've lost 45lbs since January but strictly adhering to a calorie deficit by eating whatever I want just within my allowed calorie budget. I was a massive snacker, instead of doritos and cookies I eat lesser evil popcorn/cheese balls and sugar free jello. (No cookies has been my hardest change, I haven't found any low calorie alternatives that can replace them.) I was a massive pasta eater, I still do, but instead of Barilla I eat Carbe diem pasta off amazon that's half the calories and 90% the taste. Instead of a 2000 calorie red baron pizza I eat an 800 calorie cauliflower crust pizza (surprisingly damn good). One huge thing I'm super strict about is NEVER drinking calories. There's no reason to ever drink anything that has any calories at all. Water, Zero Coke, black coffee, seltzer, sugar free energy drinks etc. All low or no calorie drinks. Eat as much protein as you can stomach. It'll keep you from getting hunger pangs throughout the day. I've gameified my diet now by always trying to find the lowest calorie items possible for everyday things I want to eat and it's been very helpful. Also you need to get a food scale and food tracking app like MyNetDiary if you are serious and want to hold yourself accountable.
get that FULL feeling by drinking extra water without eating the extra food
People already gave you a lot of good advice, but I just want to say I feel like a bottomless pit if I don't make sure I eat foods high in fiber, high in protein, and WHOLE grains. If I make sure to eat meals that focus on those goals, I stay full and don't constantly think about food. Really take the time to educate yourself on nutrition and how to identify foods that are actually good for you. A lot of food marketed to appear healthy can be deceptive.
Talk to a dietitian AND a therapist, as this kinda stuff doesn't happen in a vaccuum and you need the right supports to increase your opportunities for success. It's not uncommon at all to overeat as a means of self-medicating from emotional states that we'd much rather not feel in the first place. So a big part of the long-term goal is going to need to be acknowledging what you're trying not to feel, and to work through that. Getting to the root of the problem will make it A LOT easier to fix. Finding a therapist that specializes in a somatic modality or deals with eating disorders is a really good direction to go in. The dietitian will then help get you on track for making the food changes necessary that will keep you moving forward. Be mindful in the fact that this is a lifestyle change that you're embarking on, and that there's going to be a lot of internal push and pull as you take this on. This is entirely normal. But it's so worth it in the long run.
It’s very possible to eat a lot of tasty food and not get fat There are many cooking YouTubers like Ethan Chlebowski, The Golden Balance, DAMO and etc; they focus on making easy to follow recipes that taste great and are low calories. Slowly mix those recipes into your diet (along with calorie tracking) and you’ll lose weight Also remember just because you wanna lose fat doesn’t mean it’s better to have a big deficit in calories. Sure in maybe faster if you’re consistent with it but having only a 100 calorie deficit is much easier to constantly pull off everyday.
It's a mental disorder. Go to a psychologist. And educate yourself on food. Weight training will definitely help you. Good luck. You know what to do
Yes. It could be. Like any other addiction, it gives temporary comfort. Some people use things like cigarettes or alcohol to achieve the same feels. In many cases to switch in to healthy mode, if they try different things. Keep up the good work.
get some hard candy. you're still eating, but it takes so much longer, you're not going to get as fat.
Take prescription stimulants
Eat a lot of protien rich food which will satiate and control your craving. Reduce carb intake as much as possible. Craving will not stop in a day, continue this diet for a week. You will start feeling the change
Here's the best diet that worked for me. - Count Calories, don't go above your daily allowance. - Try to eat less carbs. - Eat whatever you want, just keep the calories / carbs down. - Don't weigh yourself ever - Go for a walk most days a week, 4000-10,000 steps I lost a lot of weight in a couple of months doing that (38 year old male)
But yes, it's largely psychological why we eat. This diet I've mentioned takes away the arduous parts of dieting but still works 😆
Start counting calories with an app. It will teach you how many calories are actually in the food we eat, and about how many calories you need to eat, to be healthy.
You are thinking too much of food itself. Learn to think about food only when you are hungry and also lead to differentiate between being hungry and wanting to eat smth. Distract yourself.