disclaimer: this is from my experience and suggestions i’ve received from my trainer and therapist, as well as dietitians.
1. go on a moderate calorie deficit — use a calorie calculator and subtract 200 calories from your maintenance calories. this is a mild deficit, so it will take longer to lose weight but you’ll feel less hungry and tired each day.
2. prioritize good nutrition — each meal and snack should be balanced with carbs/fats/protein.
aim for .8g to 1g of protein per lb of body weight everyday.
eat high in fiber and volume - have a loooot of low sugar fruits and veggies, especially those with a high water content like cucumbers.
eat every 2-3 hours — going long periods without eating = getting ravenous and overeating at your next meal.
3. make sure you’re getting quality sleep of 7-8 hours each night.
4. track your water, hit at least 2L everyday.
5. adopt hobbies / interests outside of weight loss and food — this helps redirect your mind from being food obsessed.
6. do not buy binge triggers — some foods are just triggers to overeat, whether you have BED or not. don’t buy foods you know you can’t eat in moderation and swap it with something else. (i.e. if you tend to binge on potato chips, try popcorn instead.)
7. take diet breaks — if you’ve been dieting for over 4 weeks and you’re starting to feel burnt out, take a break for 2 weeks. increase your calories to maintenance for those 2 weeks, and continue to workout. this helps rehab your hunger and energy levels.
8. accept that there are days where you will eat more, and don’t beat yourself up for that. it’s normal for our hunger levels to fluctuate each day. especially during times of stress or hormonal changes.
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