Any tips for eating less?

[Monique1]

Hi everyone, this is my first post here.

So.. I've been on a diet for quite a long time, half a year actually. But I can't see any change because I can't stop eating! I'm not fat, (yet xD) I'm actually average. But I do want to lose 4lbs(mostly fat) and I don't know how to control myself sometimes. Either my portions are too big or my snacks are unhealthy and extra. Also I find myself cheat more than necessary. Any tips on how to control this urge?? Thank you.

[matets]

Monique1 try eating more healthy, nourishing and satiating meals. This will keep you full longer and reduces chances of craving/overeating. Its also important that you confirm whether you daily food intake is either above or below your daily calorie target range then work on it. Both under and over calorie range meals will make you add some extra weight. All the best!

[Hidden]

Reduce carbs as they spike insulin which when it eventually drops you want..... to eat... ie cravings.

Insulin made by your body is like a one way valve, if you snack regularly especially on carbs and fruit your insulin never depletes and ..... you won't be able to burn fat.

insulin made by your body in response to carbs, causes your body to store excess carbs as fat and I think into your cells. Whilst this is happening you can't burn fat, and can't lose weight

Dr Jason Fung calls it the two compartment syndrome. He's well worth a Google for his youtube talks

[Hidden]

You say you want to lose 4 lbs. I'm guessing that what you really want is to lose a bit of excess mass i.e. that you want to reduce in size. If that is what you really want to do, then I would suggest that you take your measurements (chest, waist, hips), and give yourself the challenge of achieving your goal in the next couple of months (probably more time than you need, but no harm in that). I'm guessing that by eating a bit better, and by getting a bit more active (just normal stuff like going for a brisk walk), you probably do it without much effort.

With such a small amount to lose, exercise and healthy eating is probably a better approach than restricting calories.....if you undereat, you may end up losing lean muscle rather than fat, and I very much doubt that is what you want to do (you might also end up losing fat from the wrong areas, and end up looking unhealthy as a result of that).

You might find it helpful to keep a food diary for a while....if nothing else, it might help with the discipline aspect, and help you to better understand your triggers.

When it comes to overeating, I found that upping my intake of vegetables, and eating a broad range of vegetables, reduced the frequency of the hunger signals. And I also realised that often I was mistaking thirst for hunger. These tips may or may not work for you....but try and work out what works for you.

Good luck!!