Hi,

pinkyalap6285

Do you have a sustainable diet plan that lessens cravings and binge eating patterns?

cmriverside

Set your Goals on this site to, "Lose 1 pound per week." Try to hit your goals, including fat, protein, and fiber.

If you do purposeful exercise, enter that into the Exercise section and eat a little more on those days.

The more you can eliminate or cut back foods on which you tend to binge, the easier it is. That's usually processed carbs like sweets or bread and wheat products. They are fast-burning and low nutrition and will increase cravings.

Just start by logging your food and studying your FOOD diary to learn your habits. Eating too little in general will cause a rebound binge, so eat a reasonable amount of food every day and try to stick to your calories and macros consistently.

Retroguy2000

It's not perfect, I can't say I never have a binge, but what I find helps is:

1. Regular exercise of any kind. It is a known thing that exercise helps to promote healthier eating patterns.

2. Regular daily breakfast of oatmeal (in milk ofc) with some blueberries, plus some protein powder separately. This sets the tone nicely for the day. It's a good source of fiber, blueberries are anti-inflammatory, and I maintain daily high protein which is satiating.

3. This doesn't apply to me currently but may apply to you or others. Don't diet too far under maintenance, or diet hard for too long. Give the body refeed breaks and diet breaks. Don't deny yourself everything you like, do try to moderate, or budget it into a day's calorie total, or find a reasonable substitute, e.g. I like Quaker Rice Cakes chocolate flavor. They're low calorie, gets me a sweet taste after dinner, and don't lead to more eating.

Hobartlemagne

Look into casein protein mix. It digests very slowly so you feel fuller longer.

miaew926

I’ve been the most successful in the past 6 months. Started with fasting in March to early May, the didn’t worry about anything during the summer, now have been hard core restricting carbs Monday through Friday lunch for about 3 to 4 weeks. What has helped me is I am the happiest I’ve been in my life. I can still eat what I want sometimes, but don’t want to as much because I don’t want to undo the good. I am naturally making more moderate choices. So far I’m down almost 20lbs. Could have been more if I tried harder, but it took years to put on so I’m being gracious with myself and enjoying life. Internal happiness is the key for me.