How is it so easy for so many people to eat less?
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It's NOT easy, but it's necessary4
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I, too, have been doing this for a long time. It's been 5 years. I'm down 60 with 20-40 to go.
What has helped me is a small deficit. Honestly? I would eat what you are eating and exercise. Not decrease calories and exercise. Obviously, what you are doing isn't sustainable, otherwise it would have worked. That's why you end up quitting.
I also have taken lots of breaks.
I agree with every word of this!
And I agree with the person who was a little frustrated with "It's all mental." It actually isn't all mental...you are still in a deficit so to that degree it is still physical. It's not like your body just totally doesn't notice you're never quite getting enough to eat for weeks, months or years. I do get that the advice is well-intended and that to a degree it's mental, yes. It IS probably to a large extent about being used to very big portions. But really, if you're in a deficit I don't see that it's weird or that you could be considered not to be mentally strong for feeling hungry. You're supposed to feel hungry. You're in a deficit. Yes, some people report they have NO excess hunger even while in this deficit and for the life of me I have no idea how.
Hang in there, OP.
Being in a deficit doesn't necessarily equal being hungry. You're in a deficit from what it takes to maintain your overweightness. Eating 500 calories less per day when you had been eating to excess shouldn't create a physical hunger except around mealtimes and that's normal. Those of us who ate way past hungry will hopefully learn proper hunger cues by tracking and replacing emotional eating with other activities. No martyrdom needed.6 -
WOW, so much great advice! WE have all struggled with weight or we wouldn't be here! I choose to not get caught up in the minutia of it all. Surely someday I will pay closer attention to the macros I imagine but not today! Today I am logging all my foods.
I have realized that will power has zero to do with this, its all about (for me) modifying poor eating behaviors with a good ones. The most important modification I made was not eating after I close out my diary. Night time munching, snacking and noshing were the bane of my existence. In order to modify that I had to leave the vicinity where the food was and the thing that was triggering this behavior. Kitchen and mindless TV watching! Brush my teeth,find projects, play with my dogs, coloring is a great distraction from food! Yeah I felt hungry! Really hungry sometimes but after a while i stopped feeling that way, i had eaten enough and I wasn't hungry anymore! I still snack, but I plan it.
I stopped logging for while and guess what I gained 13 lbs! so Im logging again, it keeps me accountable! I have so much great support from other MFP members. Im down 5 and I hope to get to my goal some day, I have been at it for over two years now. Its not a race, there is no finish line. Il be here plugging away for a long long time!!!
Best of luck to you, You have it in you! I just know you can do it!2 -
Educate yourself on quality food. You won't be hungry on fewer calories if you're getting plenty of fiber. You're definitely getting plenty of iron. Be sure to drink lots of water. Fill up on low calorie, high fiber veggies. Beans(legumes) are a great source of fiber and protein. Do you have plenty to keep you busy that does not involve food? Volunteering is great. You can do this!2
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AniaMania81 wrote: »I need help. I'm starting to think that I will never be able to lose weight. I've been trying to lose about three years now but it's not working. I lose a pound and quickly gain it back. I can't seem to stick to eating less, I will do it for one or two days at a time (three for the most) and then I get hungry and eat too much. I started off wanting to lose 25 pounds three years ago and since then I have gained another 30 pounds. I am 5'9" and currently 215 pounds and need to get to 160.
I think my maintenance is about 2250 but I normally eat about 2500 so that is what my body is used to. I try reducing to between 1750 and 2000 and to exercise consistently. I'll make it a few days and then feel crazy hungry and overeat again. I tried IF 16:8 and that helped a lot but again, hard to stick to.
On average I eat probably 100 to 120 grams of protein, maybe 100 grams of fat and about 300 grams of carbs. I know it's a lot. I normally exercise about twice a week and with this I gain about a pound a month.
I eat healthy foods everyday - fruit and vegetables, a variety of meat (not processed), beans, oatmeal etc but I eat a lot of unhealthy, high calorie foods too.
Anyone else experienced this and overcame it? I would really appreciate and welcome all thoughts and advice. Thanks for reading.
I wasn't going to chime in on your post, after all, this is page 3 i've just completed skimming through. But then, I thought about how desperate and discouraged you sound. And, I can relate; cause I often feel like that myself.
I wish I knew about MFP back in the days when I weighed 'just' 218 pounds. Perhaps then I would not have let myself go until the scale hit 280. Are you going to do that too? I mean, keep trying one thing after another and then keep going back to your old and familiar way of eating? Cause that's what I did, and that's how I got to be where I was heading, back when I weighed 218 pounds.
Today, I am 240 pounds; so I have made some progress. But ... it's taken me years! Why ... most likely for the same reason you have a hard time staying on a reducing plan ... I can do it short term, and then I slip back. I eat too much at one time when I do sit down to a meal, and I snack too often. There's a hunger that on some days drives me batty, and on other days it's not there at all and I can go 18 or even 20 hours without eating or thinking about food. My weight does the two-step. ... One step forward and two steps back routine.
At my age, I kind of have to acknowledge that if I continue the way I have for the past 4 years of 'trying' to lose weight that I'll most likely never get there, and will need a large coffin when my days on this earth are ended. Still, I keep trying.
I know that's not the answer ... 'trying' ... what the answer is ...is doing! I need to become consistent day in and day out. To do something everyday like that, it cannot be a 'big deal' ... it's got to be like natural and normal living. It's got to be a lot of little things instead of a couple of big things that I do differently all the time.
So, I think I'll just lay out a challenge to you, and to myself. ... can you commit to doing just one or two little things differently every single day for 30 days ... it could be to trim just 100 calories by not having that piece of fruit or slice of bread ... it could be something given up every day that you or I normally consume, it just has to be a constant 100 calorie something that you were going to eat and put away instead of eating it. Or ... if not that, can you commit to taking a 10 minute walk after your meal? (That one is a hard one for me ... I am barely mobile any longer).
What will it be? What will you do? Remember, it has to be consistent. It has to be for 30 days. ... after that you can change it up.5 -
AniaMania81 wrote: »I need help. I'm starting to think that I will never be able to lose weight. I've been trying to lose about three years now but it's not working. I lose a pound and quickly gain it back. I can't seem to stick to eating less, I will do it for one or two days at a time (three for the most) and then I get hungry and eat too much. I started off wanting to lose 25 pounds three years ago and since then I have gained another 30 pounds. I am 5'9" and currently 215 pounds and need to get to 160.
I think my maintenance is about 2250 but I normally eat about 2500 so that is what my body is used to. I try reducing to between 1750 and 2000 and to exercise consistently. I'll make it a few days and then feel crazy hungry and overeat again. I tried IF 16:8 and that helped a lot but again, hard to stick to.
On average I eat probably 100 to 120 grams of protein, maybe 100 grams of fat and about 300 grams of carbs. I know it's a lot. I normally exercise about twice a week and with this I gain about a pound a month.
I eat healthy foods everyday - fruit and vegetables, a variety of meat (not processed), beans, oatmeal etc but I eat a lot of unhealthy, high calorie foods too.
Anyone else experienced this and overcame it? I would really appreciate and welcome all thoughts and advice. Thanks for reading.[/quoute/]
I think instead of eating less you should eat more smart. According do your article you said fruits veggies meats etc. Which is good but you might want to start quantitizing them. Or maybe trying a different diet that isn't "boring". And always have faith keep trying and make it a commitment not a on off thing. Anyways hoped this helped and don't forget to have those gains. ✌2 -
it takes time. losing weight is just a numbers game. your body will get used to it and you won't be as hungry within a couple weeks.
i'm full all the time honestly. some days i struggle to eat all my calories. i'm 5'0, 18 years old, 137 lbs (started at 150), and my TDEE/maintenance is about 2050 on training days (or about 1800 on non-training days depending on my activity level). i lift weights for about 45 minutes 4x a week (2 days legs + core, 2 days arms + back) and do cardio 5x a week (20 minutes on lifting days, 60 minutes on cardio day). i eat 1500 calories on training days and 1200-1300 calories on non-training days. i lose about 1lb a week but i'm losing inches and body fat % faster (i've lost 4 inches off my waist and 9% body fat) because i'm lifting weights and not just doing cardio.
here's some advice, step by step:
1) whether or not your body is used to it, if you're eating above your maintenance, you're going to gain weight. that's the long and short of it. whether you're hungry or full, if you consume more calories than you burn, you're going to gain weight. start by eating at your maintenance instead of above it. it's a small difference but it will stop you from gaining weight.
2) drink more water. you're probably consuming a lot of sodium which makes you retain water, which makes you gain weight. drink at LEAST 2 liters of water every day. aim for 2.5 or 3. don't drink your calories either. if you really can't go without soda or something, have a 0 calorie option. but you have to cut these down/out eventually because the processed junk it puts in your body doesn't help you at all. but it's still better than a 200 calorie can of coke.
3) you're not going to want to hear this but girl, you need to eat way less carbs. i know this is the worst part because i am the carb QUEEN but it's possible. i currently split my macros 40-45% carbs, 30% fat, and 25-30% protein. this will vary based on your body type which i'll address next. MFP makes tracking this really easy. NOT ALL CALORIES ARE CREATED EQUAL. 200 calories of lean chicken is going to be way different for your body (and be way more filling) than 200 calories of doritos.
4) this is a bit advanced but it helps a ton: get educated - know your body type. i'm not talking hourglass, pear, etc. i'm talking endomorph, ectomorph, mesomorph. there are a lot of videos on youtube and quizzes online to help you determine your body type. this will help you understand your body and its natural processes. the more you know about your body, the easier it will be to shape and change it. for example, i'm a mesomorph. i gain/lose fat easily but also gain/lose muscle easily. my macro split should be pretty even (which is what i listed above) and i should lift weights in addition to cardio so i can maintain my muscle while i burn fat. this will be different based on your body type. for instance, if you're an endomorph, you need to be eating a lot less carbs. so on and so forth
5) it all comes back to calories in, calories out. as i said before, you will NOT lose weight by eating above your maintenance whether or not it's what you're used to. you will NOT lose weight by eating at your maintenance. the only way you will lose weight, unfortunately, is by eating below your maintenance - aka being on a calorie deficit. to lose approximately 1lb a week, you need to eat 500 calories below your maintenance. spend one week at 2250 per day. then one week at 2000 per day. then 1750 per day. if you want a higher maintenance, implement more exercise. you have two choices: eat less or move more. not both.
6) at the end of the day, it just comes down to your willpower. portion control. enjoying calorie-dense foods in moderation. eating based on what your body needs for fuel, not what your mind wants for cravings. only eat when you're hungry, not when you're bored or emotional. i eat chips and pizza all the time - in small amounts, and balanced with other meals. don't completely cut out everything you love, you'll be miserable and binge. have a cheat meal twice a week, it will keep you sane. my cravings went away after a couple weeks, and i'm no longer interested in my former favourite (fatty) foods. remember, it's a lifestyle, not a diet.
you can do this, but only if you let yourself. sorry this post is so long, but i've been in your shoes. you will get used to eating less, and your body will thank you for fueling it properly. it's mind over matter. remember, if it was easy, everyone would be stick skinny. good luck, much love!2 -
Poisonedpawn78 wrote: »I greatly dislike when people say it's all mental. That is one of the most frustrating things to hear. Yeah it's mental but it's not simple, and you are basically powerless when all your body and mind are telling you to do is eat. I am/was a slave to food, I think about it all day and it takes all the willpower in me to do what's healthy for my body, it's painful. The only thing that has truly helped me is being able to change that addiction by taking medication. I started taking wellbutrin for depression and finally understood what it felt like to eat like a normal person and not obsess over food, and it was a glorious feeling! A feeling that also made me feel like I have no control over my thoughts, sadness, happiness, hunger, energy levels. It is good and bad, because it won't last forever so I have to figure out how to make healthy habits while I have the willpower so once that goes away I have a safety net. Wellbutrin started working less and less for the hunger, so I started taking contrave which is a prescribed weight loss drug that has Wellbutrin in it. For now I'm riding the wave and feeling like I have this under control, but I'm just waiting for the day that it will stop working and I will fall down again.
For me, I just mentally hit the point where I decided I am not going to let my body/cravings/stomach rule the land anymore. I dont care how bad the craving gets and how hungry I feel. I am going to rule this body once again. It sucked at first, but has been getting easier as I go.
Yeah everyone is different, I shouldn't generalize just because of my own experience. Its hard to have that willpower, that's awesome that you have it!
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WOW! I was not expecting to get so many replies but I really do appreciate it. I read every one. There's a lot of good advice here that I think can really help me. I'm going to read through again and make a list of all the tips that are most suitable to me and really give this a shot.
Thanks for bringing up the mental bit. I had never thought of that before. I don't think that all of it is mental, some of it is definitely physical, but now that I think of it I can see where I need to challenge myself mentally. I normally cannot stand hunger at all, I lose all resolve after a few minutes of being hungry and it's because of my thinking. Thinking that I'm starving myself, starving my body, and starving my brain of the calories and nutrients it needs to function properly.
Anyway, I'm going to allow myself to feel hunger, and instead I will think of all the ways a little hunger is actually making me more healthy. I will only slightly reduce my calories, so I'll start with 2250 for about a month before reducing to 2000, then 1750. This way I know it's not physical, my body is not actually hungry and I'm in no way harming myself.
Thanks to all for responding. I think this will go a long way in changing my thinking and helping me to finally lose weight.31 -
300 carbs is too many, no wonder you're always hungry. Up your protein and lower your carb intake. I find drinking hot water (either as tea or just plain) also helps to suppress hunger pain if needed.
no they aren't - I take in 300+ carbs a day, down 12lbs and satiated - carbs don't make everyone hungry4 -
How do they do it? They are cyborgs.
I don't get it either. Anyone who can blithely say, "log it!" or "it's all mental!" Doesn't understand the complexities of what you and I suffer from. And what so many other people suffer from. I don't understand how other people do it either. The thought of setting up a program that I'm only going to be on for a month is beyond my comprehension. If I could set up the program that I'm only going to be on for the next five minutes I'd be doing pretty well.
I come from a family of compulsive over eaters. I was always "the skinny one." Even so, in the last 10 years I've gotten up to about 50 pounds over my ideal weight, 40 over a realistic weight, and 30 pounds over an actually maintainable weight. Aging does not help! I am, however, currently on a very slow and not so deliberate weight loss. As much as I would love to drop 2 pounds a week, it just ain't going to happen. (Or, if I could just drop 10 pounds really really fast, so I'd feel like I was accomplishing something, and then just start losing weight really slowly but steadily… Yeah, right). The reality in my life is that I eat really well all day. I eat very reasonable and a satisfying amounts of high-quality homemade food. And then in the evening it all falls apart.
Four months ago I decided simply to log every damn thing I put in my mouth and not be concerned about what it meant. All I wanted to do was to see how many calories am I putting in my body every day, and where they are all coming from. I didn't have any expectations about meeting any particular goal. I set a calorie level that I thought was reasonable, and then just saw where my actual eating stood in relation to that number. Some days I was 200 cal under and some days I was 1000 cal over. I joined every challenge that came up that was sponsored by a commercial entity – – not the challenges on the community board – – not so much for the possibility of winning something, but more so that it was an extra incentive to look at that and at least want to log my food every day. It was a pretty gentle and low-pressure start.
After about three months of that, I decided to apply myself a little bit more seriously. I still don't hit my calorie goal every day, that is, I overshoot it nearly every day, but something is happening very slowly, and I am not sure what it is. But I think that just doing that logging of every single thing that went in my mouth for several months without any expectation of losing any weight really helped me change something. Something I can't quantify or qualify. I think the bottom line for people like us is just being gentle with ourselves. I wish I had something more substantial to give you but I completely understand where you are coming from.
Blessings.
As a recovering eating disorder sufferer I can quite easily say "it's mental" while still understanding what people like you and the OP is going through. Just because many people say "it's mental" it doesn't mean it's not still complex. But a lot of it IS mental.
It's quite possible that the OP is a volume eater. If she's eating "less" but that has meant eating much small portions then yeah, that will mess with your head and you'll feel deprived. At high carbs but lower protein and fat she may have not found her right macro mix for satiety. So being a volume eater with tiny meals + not knowing your satisfying macros is a baaaaad mix for successful weightloss.
CICO is a very simple concept with a lot of nuances and tweaking for each individual to do it in a happy fulfilling way for them and I think that's what can put a hitch in people's journey, forgetting to experiment to find the best way for them. Taking "eat less" at face value instead of "eat fewer calories". And not realizing that "fewer calories" can easily equal a meal 3 times the size of what you used to eat if you take the time to play the low calorie/high volume puzzle game.
I'm a volume eater. Sometimes my meals look like they should be for 3 people lol but are surprisingly low on calories. I eat those when mentally I just need to see lots of food in front of me so that I don't feel deprived. If I start feeling deprived or guilty it leads me down a path to a bad scene. But what really helps get me through is learning and understanding what macro blends really full me up and make me feel satieted while within my calorie limit.
OP, do you enjoy cooking or baking. If you do, great! If not, now is a great time to learn how fun it can be. I LOVE chocolate. So I've been on this baking kick for finding the best low calorie high protein desserts. I've done cheesecake, 4 different mug cakes and homemade protein bars. I get to eat chocolate desserts almost every day because I'm doing it from scratch. And not a couple of squares of chocolate, but push the plate away before you're done because it's rich and omg.
These things are completely doable, it just takes practice and experimenting. Switch up your macros every day and take notes about which combinations make you feel better than others. Experiment with different types of whole foods for bulking out meals. Beans, chickpeas, spinach, mushrooms, bell peppers and egg whites are GREAT for bulking up meals.
If you feel a binge coming on schedule a day to eat at maintenance. Take control, don't just throw up your hands and pretend that there is nothing you can do about it because you went over your calories for the day. Eat at maintenance for a day or two and then once you've satisfied the need for those extra calories go back to your cut (deficit).
YOU CAN DO THIS!!!
Just remember to be patient with yourself. Be gentle with yourself. Be forgiving of yourself. But to also remind yourself that you're a bad@$$ and that you WILL fight to be your best self, however that looks to you.
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Simple, maybe, but not easy. Habit change is hard.
I suggest giving yourself weekly goals that are not weight related. Like skipping one evening snack a day for seven days. Once that becomes a habit, add another. Through it all log your food on MFP.
This will get you past the three day stall. Knowing that you have a weekly review coming up will help. It might also help to have an accountability partner. Get them to ask how well you did sticking to your goal.3 -
It definitely takes a bit for your body to get used to. A few tricks that help me:
- PLAN your days ahead of time. I'll usually plan what I'm eating for a whole day, the night before. That way lunch is already packed, so I won't be tempted to go to Wendy's. Similarly, if I know I am going to be hanging out with friends on a Saturday night (ie. pizza and drinks) I will be really careful about what I eat the rest of that day. Healthy, low calorie breakfast. Eat a salad before going out with friends, so you aren't AS hungry and maybe only eat one slice of pizza compared to three.
- Keep healthy snacks nearby at all times. In your car, in your desk, in your fridge. I really like those 50-cal low fat string cheese sticks, a cup of yogurt, or a granola bar. An apple or carrots & hummus make good, quick snacks too. ALLOW yourself these small snacks throughout the day - otherwise you will be starving and end up eating more at meal time, or you'll go buy a bag of chips.
- LIMIT salt & sugar. Both of these are crazy addictive; they keep you wanting more and just make you more hungry.
- Drink more WATER. Sometimes when you feel hungry, you are really just thirsty.
- Think about WHY you are eating. Is it because you are bored? Stressed? Hungry? If you are eating for hunger, then think about this - those "empty" calories from unhealthy foods really won't help your hunger! They won't give you any nutrients - your body knows this and you'll be left wanting more!
- Finally, losing weight and eating less is not "easy" for anyone. It's HARD WORK. Some days, it downright sucks ... but it IS possible and it IS worth it. Make small changes, and stick with it. Just like your body got used to eating lots of unhealthy calories, it will get used to eating healthier with time. Those cravings do ease up with time, especially if you stick with it, it will become easier and easier to WANT healthy food & go to the gym.3 -
Ironandwine69 wrote: »It's not easy. People do it because its something important to them.
I agree with this too.
Someone I've known for years looked me up and down recently and said, "I'm jealous!"
I said, "Don't be. I'm hungry."
She's jealous of me because I'm much thinner than she is now, but she's unwilling to eat less and feel bad that way. I'm jealous of her because she can eat all the macaroons and lasagna she wants, but I'm unwilling to be big anymore and feel bad that way. Each of us feels either bad or good per our own choices. But neither way is scott-free.
All of this! People say I'm lucky, I can "lose so fast" Etc... My reality is that on any given day I have to say NO! No to the donuts at work, NO to the cupcake treat, no to the extra helping of spaghetti and garlic bread! And I have to measure my peanut butter which is so very sad. And I have been trying to lose these same 15 vanity pounds for 6 months and I've lost like 3. I'm "jealous" of the person who can eat PB out the jar!9 -
I was just thinking of a perception change that helped a lot. I got used to smaller portions overall. I pack half my restaurant meal for later. I used to eat half then, stomach grumbling, eat the second half. But now, that half a meal seems just right. Nearly all snack bars are around 200 calories. So if they are cut in half, I have an instant 100 calorie snack, which is plenty. But if I have a full bar in my purse, I'm eating the whole thing. So repackaging to appropriate portions helps a lot.6
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I'm a volume eater too. I need to eat until I get that uncomfortably full sensation otherwise I don't feel full.
A huge rainbow salad full of spinach, fresh veg, and maybe a bit of cheese/chicken/nuts and good fats usually forms the base for most of my meals.5 -
I just happened to think of a point from The Beck Diet Solution (cognitive behavioral therapy for weight loss, not a "diet" per se) that I thought was helpful. Don't stand around & graze if you normally have the habit of doing so. Sit down with *all* the food you plan on eating at that meal/snack in front of you and don't multi-task while you eat (mindfulness). That way your brain can appreciate how much you are eating and be satisfied as well as your stomach.4
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I just happened to think of a point from The Beck Diet Solution (cognitive behavioral therapy for weight loss, not a "diet" per se) that I thought was helpful. Don't stand around & graze if you normally have the habit of doing so. Sit down with *all* the food you plan on eating at that meal/snack in front of you and don't multi-task while you eat (mindfulness). That way your brain can appreciate how much you are eating and be satisfied as well as your stomach.
Very good point! I am guilty of standing in my kitchen eating in front of the laptop while I browse through MFP. Then I can't really remember what I just ate or even whether I enjoyed it.3 -
I am one of those people you look at and think "how is it easy for her to eat less". I am 5'6" and 140 pounds, at 52 years of age. I would like to weigh a bit less, but I don't.
I gained and lost 70 pounds with each of three pregnancies, and it was brutal.
I think about what I eat every single day, I never just wing it for more than a weeks holiday or so. If my weight creeps up then I slap it down.
Right now I am super hungry, but guess what, I need to wait until dinner to eat the meal I planned last night. I will make a cup of tea and eat a mint, that will help a bit.
I am also a volume eater, I will have a piece of baked tilapia and a whole tray of roasted vegetables for dinner. Total calories will be under 350 cals, but it will be a mountain of food and I will be satisfied all evening. I love dessert but never eat it, no treats in the house besides one square of dark chocolate after lunch each day, 50 cals in that. I can down a whole tub of Ben and Jerry's Americone Dream ice cream in 20 minutes flat, so I do not keep ice cream in the house.
Every day is choices.
Every meal out I try to make the right choice, I do not snack between meals, I do not do drive thru's ever, unless it is for a cup of tea.
I lift HIT training 3 times a week, I run 3 times a week and I hike or walk on top of that.
Honestly when you look at people and assume things, you are often very wrong about the way they live.
Never assume that slimmer folk have an easy time of it, an easier time perhaps, but not easy.
All this to say that each person's journey through life is their own, you choose your path and hope that the path leads you in the right direction. Comparing yourself to other people can only lead to distress. When you want change, you have to want to change more than you want to stay where you are. To fight the physical and mental challenges is hard no matter who you are.
To the OP, all you can do is be accountable to yourself. A wise teacher once told me "desire is essential", when talking about life changes. He was right.
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Its not easy at all. I've lost 150+ lbs over the course of years and it never really gets easy.
The key is to find what works for you. Meal timing, calories, food combos you enjoy, etc.
For ME personally, I LOVE FEELING STUFFED. I do so much better eating 2-3 BIG meals and feeling full until my next meal then I ever did eating 6 smaller meals. For others feeling not full and not hungry might work best.
I also do a high volume way of eating, lots of veggies to bulk out a meal and help feel full.
I could easily do -1000 calories, and no treats ever and lose 2 lbs a week just fine for a few months. But that will lead to more months of stalling and binging. So I'd rather -500 calories, do IF, eat pizza because its yum here and there and enjoy life while I'm losing at a steady 1 pound weight loss. "Diet breaks" also help. For every 3-4 months I am at a calorie deficit, I have 2-4 weeks where I eat at mat cals. It might take longer but it helps so much. This is all stuff I have learned over the years of trail and error in what works for ME.
At the end of the day honestly its finding what works for you.4
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