Low TDEE - How to stop giving in to cravings?

keyapatel324

Hi, I am feeling a little annoyed at myself as I eat healthily everyday until it gets to around 2pm, after I've had lunch. I try and hold out and eat some carrot sticks with a bit of houmous after lunch, but I suddenly just want a piece of junk food and then before I know it I've eaten a load of biscuits etc.

I keep trying to tell myself to stop because I want a nice body and I want to reach my goals, but this just does not seem to be sufficient motivation.

Also, being 4ft 11, my TDEE is quite low at about 1500 so how am I meant to eat 500 calories lower than this a day?? I am trying to eat 1200 a day but keep going over - it's not even to do with being hungry, it's just the fact that I am someone that needs to snack a lot and as it is summer I haven't got school and so I have a lot more 'free' time to just snack.

I was wondering whether you think it would be easier to refrain from snacking on unhealthy things when school starts up again and I have more of a routine going on?

I don;t think I have BED but then again I can't be sure because when I am in the zone of eating I feel like I want to stop but can't - then again this may just be my lack of willpower.

Any advice would be great, thanks

BombshellPhoenix

Do you know that is in fact your TDEE or just a number spit out to you by an online calculator, firstly? I only ask because fir my stats and activities f my TDEE should be around 1900 and I lost on that intake.

Perhaps, taking a less aggressive route would leave you better suited to maintain a deficit, even if it means eating a little more and losing a bit less.

I typically start my day with something really filling like oatmeal or eggs with veggies, etc. I find if I eat nutrient dense foods as a whole of my day, I'm less likely to munch. Less meals but larger portions seem to reap more benefit for me as well. Trying to make sure you're getting a good amount of protein, fat, and fiber will help, too. Junk food isn't bad, so maybe you could find a place in your diet to enjoy it in moderation too. So you're less likely to feel defeated by wanting it a little.

All food is good in the context of a balanced diet

rogerOb1

It seems to me youre just setting yourself up for failure. Why set a target that you are unable to keep? Create a smaller deficit (e.g 10-15%) and then add in an extra treat that can be part of your plan rather than breaking it. Obviously, you'd still need to exercise some self control. If you have poor impulse control around packs of biscuits try buying multi packs that separate them into single serving sizes for you.

matthawthorneisamyth

Why not commit some of your caloric budget for afternoon junk food? If you're going to eat it anyway, just account for it and full in the rest of the day with food that hits your macronutrient, micronutrient and caloric targets?

Food isn't bad or good. It's just food. Don't feel so guilty. You're not bad because you eat cookies or whatever. You just need to allocate them into the budget.